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Understanding nutrition does not have to be difficult; we just need to take the time to apply the basic needs and proper portions.
The body requires a balance of proteins, carbohydrates, and fats.
Proteins: The body requires about a half of a gram for every pound of body weight. Proteins break down into amino acids which are responsible for rebuilding the tissues in our body.
Carbohydrates: The body needs 2-3 grams for every pound of body weight. Carbohydrates are our source of energy in the body. Carbohydrates help us move, think, and give us our energy to perform all of our daily tasks and work-outs.
Fats: 10 percent to 15 percent of your total caloric intake should come from fats. Fats are necessary in the body for insolating vital organs, development of the nervous system, and stored energy.
Calories: These are the totals of proteins, carbohydrates, and fats we consume from the foods we eat and drink.
Counting Calories: Proteins – 1 gram of protein = 4 calories; Carbohydrates – 1 gram of carbs = 4 calories; Fats – 1 gram of fat = 9 calories.
How many calories do I need? Your body requires about 1,200 calories a day to maintain normal function. This is a minimum!
How many calories should I have in a day? This depends on how much you want to weigh. Adjust your caloric intake to what is considered healthy for your height, age and gender.
For example, if you weigh 250 pounds and want to weigh about 175 pounds, then you set up your caloric intake for 175 pounds. If you weigh 150 pounds and want to weigh 120 pounds, you set your caloric intake for 120 pounds.
Example of caloric intake to weigh 150 pounds: Protein – 5 grams x 150 pounds = 75 grams x 4 calories = 300 protein calories. Carbohydrates – 2 grams x 150 pounds = 300 grams x 4 = 1,200 carbohydrate calories. Total protein + carbohydrates = 1,500 calories. Fat – intake in this case would be 10 percent of the 1,500 calories from proteins and carbohydrates which = 150 calories, for a grand total of 1,650 calories.
If we take the 150 fat calories and divide by 9 calories per gram, this = 16 grams of fat a day! 16 grams of fat is the equivalent of one Snickers candy bar.
Bobby Leemans is a Galva resident who is a Physical Therapy Assistant at Twin Rivers Physical Therapy in Moline.
Understanding nutrition does not have to be difficult; we just need to take the time to apply the basic needs and proper portions.
The body requires a balance of proteins, carbohydrates, and fats.
Proteins: The body requires about a half of a gram for every pound of body weight. Proteins break down into amino acids which are responsible for rebuilding the tissues in our body.
Carbohydrates: The body needs 2-3 grams for every pound of body weight. Carbohydrates are our source of energy in the body. Carbohydrates help us move, think, and give us our energy to perform all of our daily tasks and work-outs.
Fats: 10 percent to 15 percent of your total caloric intake should come from fats. Fats are necessary in the body for insolating vital organs, development of the nervous system, and stored energy.
Calories: These are the totals of proteins, carbohydrates, and fats we consume from the foods we eat and drink.
Counting Calories: Proteins – 1 gram of protein = 4 calories; Carbohydrates – 1 gram of carbs = 4 calories; Fats – 1 gram of fat = 9 calories.
How many calories do I need? Your body requires about 1,200 calories a day to maintain normal function. This is a minimum!
How many calories should I have in a day? This depends on how much you want to weigh. Adjust your caloric intake to what is considered healthy for your height, age and gender.
For example, if you weigh 250 pounds and want to weigh about 175 pounds, then you set up your caloric intake for 175 pounds. If you weigh 150 pounds and want to weigh 120 pounds, you set your caloric intake for 120 pounds.
Example of caloric intake to weigh 150 pounds: Protein – 5 grams x 150 pounds = 75 grams x 4 calories = 300 protein calories. Carbohydrates – 2 grams x 150 pounds = 300 grams x 4 = 1,200 carbohydrate calories. Total protein + carbohydrates = 1,500 calories. Fat – intake in this case would be 10 percent of the 1,500 calories from proteins and carbohydrates which = 150 calories, for a grand total of 1,650 calories.
If we take the 150 fat calories and divide by 9 calories per gram, this = 16 grams of fat a day! 16 grams of fat is the equivalent of one Snickers candy bar.
Bobby Leemans is a Galva resident who is a Physical Therapy Assistant at Twin Rivers Physical Therapy in Moline.
