With
our Nutrition Analysis Food Nutrient Calculator, you can customize your meal to
give you exactly what you need of carbohydrates, proteins,
fats, and other nutrients.
How
to use our Nutrition Analysis, Food and Meal Nutrient Calculator?
1.
In the food menu, you will find a list of different
food items, arranged alphabetically and for each food
item, there are the measure used and the amount of different
nutrients like carbohydrates, proteins and fats.
2.
Browse the menu or search it for your food item, by
using any part of the name in the search box. For example,
you can search for "apple juice" by entering
the word apple, the results will contain all food items
composed of apple such as "apple juice", "apple
pie", "Apples, Dried, Sulfured", ...etc.
To display all food items, click on "show all".
3.
Additionally, you can arrange the results according
to thier contents of any nutrient in ascending or descending
order by clicking on the corresponding column head.
4.
When you find a food item and need to add it to your
meal, click on "add food", this action will
take you to your meal containing all of your added food
items.
5.
For each added food item in your meal select the quantity
of measures of that item by choosing a value from the
dropdown box under the first column "Qty".
6.
In the last row, you will find the total amounts of
all nutrients that are present in your meal. If you
want to remove any food item at any time click on "remove
food"
7.
Now, you can close your meal and come again later one,
you will find the same food items you selected in the
last visit.
Facts
about nutrients
Calories
On the average, to maintain desirable weight, adult
males need about 2,700 calories per day and adult females
need about 2,000 calories per day. However, the amount
of calories required per day depend on your age, weight,
hieght and daily activity. Use our daily
calorie requirements calculator, to get it calculated
automatically for you.
It
is certain that if you want to lose weight, you must
take in fewer calories than you burn. This means that
you must either choose foods with fewer calories, or
you must increase your physical activity, preferably
both.
Carbohydrates, Proteins, and Fats
The
recommended daily intakes of these nutrients are calculated
as percentages of total calorie requirements. 55% of
total calories should come from carbohydrates, 15% from
proteins, and 30% from fats. Use our daily
calorie requirements calculator to calculate the
daily requirements of carbohydrates, proteins, and fats
in terms of calories and grams per day.
Research
shows that eating too many high-fat foods contributes
to high blood cholesterol levels. This can cause hardening
of the arteries, coronary heart disease and stroke.
High-fat diets may also contribute to a greater risk
for some types of cancer, particularly cancers of the
breast and colon.
For
adults with heart disease a diet of 20 percent or even
10 percent of calories from fat is advised.
Saturated
fat
Saturated
fat is solid at room temperature. Saturated fat is the
least healthy of all fats/lipids. It is linked
to higher levels of cholesterol, heart disease, strokes
and breast cancer.
Common
sources of saturated fat include animal fats, butter,
lard, red meat, cheese, cream and milk. Certain vegetable
oils, like coconut and palm oil are also high in saturated
fat.
It's
worth remembering that the body can manufacture its
own saturated fat so you don't actually need to include
any saturated fat in your diet. Reducing
saturated fat to less than 10 percent of calories (i.e.
less than 1/3 of total fats should be saturated) will
help you lower your blood cholesterol level. For the
sake of your health and weight it is best avoided.
you
can reduce the saturated fats in youe diet by using
skim milk and low fat cheeses instead of whole milk
and cheese. You can also use less fat, oil, butter,
and margarine. At the table, use tub margarine instead
of butter. Another way to cut down on fat is to drain
and trim meats and take the skin off poultry. Simply
reducing the total amount of fat we eat goes a long
way toward reducing saturated fats.
Unsaturated
fats:
Fats
that help to lower blood cholesterol if used in place
of saturated fats. However, unsaturated fats have a
lot of calories, so you still need to limit them. There
are two types: mono-unsaturated and polyunsaturated.
Most (but not all!) liquid vegetable oils are unsaturated.
(The exceptions include coconut, palm, and palm kernel
oils.)
Cholesterol
The American Heart Association recommends eating no
more than 300 milligrams of cholesterol per day. But
don't just look at the cholesterol contained in a food
item. A product high in total fat or saturated fat can
be an even bigger contributor to high blood cholesterol
levels. For example, "cholesterol free" potato
chips may be high in fat and may contribute to raising
your cholesterol level, because high-fat foods cause
the formation of cholesterol in the body, even if the
food itself contains no cholesterol.
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