PULSE: ABC of Nutrition 2

Anjuman-e-Asghari Medical News

Friday June 28, 2013

Vol. 2 Issue 17

Pulse: News you can use

In This Issue

Free Clinic

ABC of Nutrition 2: Pretest

Recap

Your Weight is Like Your Bank Balance (or you wish it was!)

Pretest Answers

Medical Committee Contact

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For Female Doctor

News you can use

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ABC of Nutrition 2: Your Weight is Like Your Bank Balance (or you wish it was!)

Pretest: (answers at the end of the article)

1) Body handles calories from fat differently than from protein

a) true

b) false

2) You do not burn calories when you sleep

a) true

b) false

3) You burn more calories when you run a mile than when you walk a mile

a) true

b) false

4) One can of regular soda contains about

a) 50 calories

b) 100 calories

c) 150 calories

d) 200 calories

5) To burn 100 calories you need to

a) walk half a mile

b) walk one mile

c) sleep for 2 hours

d) do nothing

6) Quick tell me how many calories are there in a cup of Indian tea with milk and 2 teaspoon sugar?

a) minimal

b) 200 calories

c) 100 calories

d) 50 calories

Recap from May

Calorie is the currency of the body

One gram of carbohydrates and protein contain 4 calories and fat has 9 calories

Men needs about 2000 calories and women 1800 calories per day!

Calorie content of various Indian food was discussed

Your Weight is Like Your Bank Balance (or you wish it was!)

Body handles calories just like bank handles your money!

The more you money you deposit and the less you spend, the balance goes up, similar, the more calories you take (over eating) and the less you use (not exercising) the weight goes up. Simple as that.

So how do we manage our bank balance? make a budget: how much you earn and how much you spend, what is your need verses what is want and check the bank balance frequently.

Same is true for your weight. Mark each bullet that you are aware of, and if you checked all 5 then you may not need to read further!

you know how many calories you need per day
you know your ideal weight for your height called body mass index (BMI)
you know how many calories you burn when carrying out your daily activities
you know the calorie content food you each
you weight yourself (preferably naked) at least once a week

1) By now you know average sedentary men needs 2000 calories and woman 1800. If you want to calculate your height, weight, and activity link to:

http://www.cnpp.usda.gov/publications/dietaryguidelines/2010/policydoc/policydoc.pdf

2) Ideal body weight BMI

3) Calories you burn:

http://www.health.harvard.edu/newsweek/Calories-burned-in-30-minutes-of-leisure-and-routine-activities.htm

http://calorielab.com/burned/

4) Calories in food you eat (best link I have found):

http://caloriecount.about.com/

5) Keep a calendar and a BMI chart (see above) on the wall near the weighing scale. Weigh yourself every week, jot down your weight every week, and face the music.

The best weighing scale according to Consumer Report is: Taylor 7506 about 30 to 40 dollars and worth investing.

3) Calories you burn:

http://www.health.harvard.edu/newsweek/Calories-burned-in-30-minutes-of-leisure-and-routine-activities.htm

http://calorielab.com/burned/

4) Calories in food you eat (best link I have found):

http://caloriecount.about.com/

5) Keep a calendar and a BMI chart (see above) on the wall near the weighing scale. Weigh yourself every week, jot down your weight every week, and face the music.

The best weighing scale according to Consumer Report is: Taylor 7506 about 30 to 40 dollars and worth investing.