ppt tells about how to quantify diet for balanced diet and weight loss. it will help how to make count your calories and protein requrement . how it is different from other diet methods.

1. INTRODUCTION
• Nutrition: It may be defined as the science of food and its
relationship to health. It is concerned primarily with the part
played by nutrients in body growth, development and
maintenance .
• The word Nutrient or "food factor" is used for specific dietary
constituents such as proteins, vitamins and minerals.
• Dietetics is the practical application of the principles of
nutrition; it includes the planning of meals for the well and the
sick.

2. (I) MACRONUTRIENTS :
• Proteins 10 to 15 per cent
• Fats 15 to 30 per cent
• Carbohydrates 50 to 80 per cent

3. (II) MICRONUTRIENTS :
• These are vitamins and minerals.
• They are called micronutrients because they are required in
small amounts which may vary from a fraction of a milligram to
several grams

4. PROTEINS
• The word "protein" by derivation means that which is of first
importance.
• Indeed they are of the greatest importance in human nutrition
• Some 20 amino acids are stated to be needed by the human body, of
which 9 are called "essential"
• They are : leucine, isoleucine, lysine, methionine, phenylalanine,
threonine, valine, tryptophan and histidine.
• Non-essential amino acids include arginine, asparaginic acid, serine,
glutamic acid, proline and glycine.

5. • Biologically Complete Protein
• Supplementary action of proteins
• Protein requirements: The Indian Council of Medical Research
in 2010 recommended 1.0 g protein/kg body weight for an
Indian adult, assuming a NPU of 65 for the dietary proteins.

6. FATS
• (a) Simple lipids, e.g., triglycerides (b) Compound lipids, e.g.,
phospholipids (c) Derived lipids, e.g., cholesterol
• The human body can synthesize triglycerides and cholesterol
endogenously. Most of the body fat (99 per cent) in the adipose
tissue is in the form of triglycerides.
• In normal human subjects, adipose tissue constitutes between 10 to
15 per cent of body weight
• The accumulation of one kilogram of adipose tissue corresponds to
7,700 kcal of energy.

7. FATTY ACIDS
• Fats yield fatty acids and glycerol on hydrolysis.
• saturated fatty acids such as !auric, palmitic and stearic acids,
and
• unsaturated fatty acids which are further divided into
• monounsaturated (MUFA) (e.g., oleic acid) and
• poly-unsaturated fatty acids (PUFA) (e.g., linoleic acid and a-
linolenic acid).

8. ESSENTIAL FATTY ACIDS
• Essential fatty acids are those that cannot be synthesized by
humans.
• They can be derived only from food.
• The most important essential fatty acid (EFA) is linoleic acid,
which serves as a basis for the production of other essential
fatty acids (e.g., linolenic and arachidonic acids).

9. • The WHO/FAO Expert Group on diet, set the following ranges for population
nutrient goals (% of Energy) :
• total fat, 15-30 (at least 20%E (energy) is consistent with good health);
• Saturated fatty acids less than 10 per cent;
• PUFAs 6-10 per cent; n-6 about 5-8 per cent;
• n-3 about 1-2 per cent;
• Trans-fatty acids less than 1 per cent;
• MUFAs by difference, and
• cholesterol less than 300 mg a day

10. • The FAO/WHO expert consultation on fats and fatty acids in
human nutrition held in November 2008 in Geneva,
Switzerland, reviewed the scientific evidence on nutrient intake
values for total fat and fatty acids for different life stages.
• (a) There is convincing evidence on the following : Energy
balance is critical to maintain healthy body weight and ensure
optimal nutrient intakes, regardless of macronutrient
distribution of energy as % total fat and % total carbohydrates.

11. • Saturated fatty acids (SFAs) : (1) Replacing SFAs with PUFAs
decreases LDL cholesterol concentration and the total/HDL
cholesterol ratio. A similar but lesser effect is achieved by
replacing these SFAs with MUFAs.
• (2) Replacing SFAs with carbohydrates decreases both LDL and
HDL cholesterol concentration but does not change the
total/HDL cholesterol ratio.
• (3) Replacing SFAs with trans-fatty acids (TFAs) decreases HDL
cholesterol and increases the total/ HDL cholesterol ratio.

12. • MUFAs (Monounsaturated fatty acids)
• (1) Replacing carbohydrates with MUFAs increases HDL cholesterol
concentrations.
• (2) Replacing SFA with MUFA reduces LDL cholesterol concentration
and total/HDL cholesterol ratio.
• PUFAs (Polyunsaturated fatty acids) Linoleic acid (LA) and alpha-
linolenic acid (ALA) are indispensable since they cannot be
synthesized by humans.
• Minimum intake levels for essential fatty acids to prevent deficiency
symptoms are estimated to be 2.5% E LA plus 0.5% E ALA.

13. CHOICE OF COOKING OILS
• 1. Use correct combination/blend of 2 or more vegetable oils (1:1)
• (a) Oil containing LA + oil containing both LA and ALA
Groundnut/Sesame/Rice bran/Cottonseed + Mustard/ Rapeseed
• Groundnut/Sesame/Rice bran/Cottonseed + Canola
• Groundnut/Sesame/Rice bran/Cottonseed + Soyabean
• Palmolein + Soyabean
• Safflower/Sunflower + Palm oil/Palmolein + Mustard/ Rapeseed.

14. • (b) Oil containing high LA + oil containing moderate or low LA
• Sunflower/Safflower + Palmolein/Palm oil/Olive
• Safflower/Sunflower + Groundnut/Sesame/Ricebran/ Cottonseed.
• 2. Limit use of butter/ghee.
• 3. Avoid use of PHVO as medium for cooking/frying.
• 4. Replacements for PHVO Frying : oils which have higher thermal
stability - palm oil/palmolein, sesame, ricebran, cottonseed -
single/blends (home/commercial)

15. FAT REQUIREMENTS
• the minimum intakes of visible fat for Indian adults range
between 20-40 g/day.
• The minimum level of total fat should be 20 per cent of energy.
• To furnish 20 per cent of total energy, diet of pregnant and
lactating mothers should contain at least 30 grams of visible
fat.

16. CARBOHYDRATES
• Starch is basic to the human diet. It is found in abundance in cereals,
roots and tubers.
• Sugars comprise monosaccharides (glucose, fructose and galactose)
and disaccharides (sucrose, lactose and maltose). These free sugars
are highly water soluble and easily assimilated. Free sugars along
with starches constitute a key source of energy.
• Cellulose which is the indigestible component of carbohydrate with
scarcely any nutritive value, contributes to dietary fibre.
• The carbohydrate reserve (glycogen) of a human adult is about 500
g.

17. DIETARY FIBRE
• A daily intake of about 40 grams of dietary fibre per 2000 kcal
is desirable.

18. VITAMINS
• Vitamins are divided into two groups :
• (a) fat soluble vitamins, viz., vitamins A, D, E and K; and
• (b) water soluble vitamins, viz., vitamins of the B-group and
vitamin C.

19. MINERALS
• More than 50 chemical elements are found in the human body, which
are required for growth, repair and regulation of vital body functions.
These can be divided into three major groups :
• (a) MAJOR MINERALS : These include calcium , phosphorus, sodium,
potassium and magnesium;
• (b) TRACE ELEMENTS : These are elements required by the body in
quantities of less than a few milligrams per day, e.g. iron , iodine,
fluorine , zinc , copper cobalt, chromium, manganese , molybdenum,
selenium, nickel, tin, silicon and vanadium.
• (c) TRACE CONTAMINANTS WITH NO KNOWN FUNCTION : These
include lead, mercury, barium, boron, and aluminium.

20. BALANCED DIET
• A balanced diet is defined as one which contains a variety of
foods in such quantities and proportions that the need for
energy, amino acids, vitamins. minerals, fats, carbohydrate and
other nutrients is adequately met for maintaining health,
vitality and general well-being and also makes a small
provision for extra nutrients to withstand short duration of
leanness.

21. • In constructing balanced diet, the following principles should
be borne in mind : (a) First and foremost, the daily requirement
of protein should be met. This amounts to 10- 15 per cent of
the daily energy intake.
• (b) Next comes the fat requirement, which should be limited to
15-30 per cent of the daily energy intake
• (c) Carbohydrates rich in natural fibre should constitute the
remaining food energy.

24. QUANTIFIED NUTRITION

25. Concept of Quantified Nutrition
• It means “Counting Macros” which basically
combines the best of both concepts that is
“in vs out” as well as “count what you eat”.
• Nutrients that we get from our food can be
classified into two main categories, Macro-
nutrients (or Macros) i.e. Fat, Carbohydrates
and Protein and Micro-nutrients such as
Vitamins, Minerals, water, folic acids etc.
• So the concept of “Quantified nutrition” is
based on balancing the amount of Macro-
nutrients or “Macros” and how they build up
the overall calorie intake of the diet. Or in
simple words or measuring the foods that
you consume. When you know exactly how
much food you consume throughout the
day, it helps you track your calories more
effectively.

26. Importance of measuring
food
• Measuring food is an important part of
learning about correct serving sizes.
A food scale will show you that the portion
you thought was 100gm but its actually
150gm, and people may over intake of food
can be avoided by measuring food.
• Not everybody needs the same number
of calories each
day. People have different metabolisms that
burn energy at different rates, and
some people have more active lifestyles than
others.
• The recommended intake of calories per day
depends on several factors, including: overall
general health.

27. Precautions to take while
quantifying food
• Cooked vs. raw food
The calorie count of a food item changes when it is cooked,
but the method of cooking also plays a major role in it. The
calorie count alters depending on how you are cooking it -
whether you are boiling it or stir-frying. For example, raw
breast chicken contains 123 calories, but when it is fried,
the caloric value increases to 187 and when it is roasted, it
will have 165 calories
. The right way of cooking food
If you are using oil or butter to cook the food, the caloric
content will increase. This is because when you add oil or
butter, you are adding more calories to it. Fats and oils
contain a high amount of calories. So, when you are working
on your weight, use less amount of it.
• You are not entering the details
Everything contains calories. And while that extra dab of
olive oil you use for your stir-fry or extra scoop of ketchup
you have with your sandwhich may not appear to matter; it
does. It is better measure those which are higher in calories
to include them in the plan

28. PLANNING THE DIET

30. • When Energy Intake is equal to Energy Expenditure, Then the
weight will be maintained.
• How to find your maintenance?

31. FINDING BMR AND TDEE
• Basal metabolic rate (BMR) is defined as the rate at which your body
uses energy when you are resting in order to keep vital functions
going.
• One of the way to BMR is by using original Harris Benedict equations
such as below –
• TDEE or Total Daily Energy Expenditure is the sum of BMR, activity
related energy consumption and finally the Thermic Effect of Food
(TEF).
• The activity related energy requirement is factored by multiplying the
BMR is by an appropriate activity factor as shown in table

32. BASAL METABOLIC RATE (BMR)

33. • WHO (18-30 years)
• Male : 15.057*weight(kg) +692.2
• Female: 14.818*weight(kg) + 486.6
• Seems to over or underestimate energy expenditure

34. PHYSICAL ACTIVITY LEVEL
Physical Activity Level (PAL) factor
Sedentary (little or No
Exercise)
BMR*1.2
Lightly Active ( light
exercise/sports 1-3 days
/week)
BMR* 1.375
Moderately active (Moderate
exercise/ Sports 3-5
days/week)
BMR*1.55
Very active (Hard Exercise/
Sports 6-7 days/week)
BMR*1.725
If you are extra active ( Very
hard exercise/ sports &
physical job)
BMR*1.9

35. NIN-ICMR 2020
• Advised first calculate a BMR value using Schofield, 1985
equation and multiply it by PAL that is proposed in joint report
(FAO/WHO/UNU 2004).
• Then they advised reducing the final value by 10%.
• That is final TEE for Indians

37. DIET HISTORY/RECORD
• 24-Hour diet History – Cross questioning
• 24- Hour Diet Record
• 72- Hour diet Record ( Two week days + One weekend)
• Ask the client gaining, maintaining or loosing weight

38. ARE CALCULATORS ACCURATE
• Calculators are to give a reference value and might not always
be accurate.
• People with same weight, height and age will show exact same
values but in actual they may vary.
• The calculated TDEE can be used as a benchmark to start the
diet.
• Following the diet with calories= calculated TDEE for 7-10 days
will give you an idea whether the actual TDEE is greater or
lesser than the actual TDEE.

39. FORMULAE VS DIET HISTORY
• Formulae Gives Decent Estimate for TEE
• Diet History Gives More Personalised Estimate for TEE
• Which one to use depends upon case by case

40. CALCULATING CALORIES
AND MACROS

41. CALCULATING BMR
• Example : 30 year old male named, Amit who is 6 ft. tall and weighs
85 kg.
• BMR = 66 + (13.7*85)+(5*182.88)-(6.8*30)
• = 66+ 1164.5+914.4-204
• = 1940.9
• BMR = 1940.9
• As a bare minimum, to sustain life and ensure longevity, Amit needs
to consume roughly 1941 calories

42. CALCULATING TDEE
• Amit does weight training for 5
days a week. So, he falls under
“Moderately Active” Category.
• Hence, his TDEE = BMR* 1.55
• TDEE =1940.9*1.55
• TDEE =3008.3
• This is his maintenance Calories.
It means Amit needs to consume
around 3008 calories to maintain
his current weight.
Category Multiplying
Factor
Little or no exercise BMR * 1.2
Light exercise (less than
3 days)
BMR * 1.375
Moderate exercise (3 to
4 days)
BMR * 1.55
Regular exercise (5 to 6
days)
BMR * 1.725
Very high activity (6 to
7 days)
BMR *1.9

45. ASCERTAINING CALORIES BASED ON GOAL
• Goal : Fat Loss
Calorie in < TDEE
• Goal: Muscle Gain
Calorie in > TDEE

46. ASCERTAINING CALORIES BASED ON GOAL
• Going back to our example, let’s
assume that Amit wants to loose fat
• So, we can with a Calorie Deficit of
20%
• Hence his Calorie intake will be:
• 20% of TDEE = 20% of 3008.3 =
601.66
• Daily calorie intake for fat loss is

47. ASCERTAINING MACROS AS PER GOAL
• Total Calories: 2407 Kcals
• Protein intake:
• General Requirement = 1.2 -1.6 gms/kg of
bodyweight
• As per our example, Amit’s weight is 85kg
• Total Protein Intake = 1.6*85 = 136 gms
• Calories from Protein = 136*4= 544 Kcals

48. ASCERTAINING MACROS AS PER GOAL
• Total Calories: 2407 Kcals
• Total Protein = 136 gms = 544 Kcals
• FATS
• RDA of fat = 20 – 35% of total calories
• 30% of 2407= 722.1 Kcals = 722.1/9=80.23
gms
• Total Fat Intake = 80.23 gms = 722.1 Kcals

49. ASCERTAINING MACROS AS PER GOAL
• Total Calories: 2407 Kcals
• Total Protein = 136 gms = 544 Kcals
• Total Fats= 80.23 gms = 722.1 Kcals
• CARBOHYDRATES
• RDA of Carbohydrates as per IOM = 130 gms
• To complete the balance Calorie requirement,
• Carbohydrate = 2407 - (722.1+544)= 1140 Kcals
=1140/4=285 gms
• Total Carbohydrate Intake = 285 gms = 1140 Kcals

50. ASCERTAINING MACROS AS PER GOAL
• Therefore, Amit would consume the following
macronutrient profile to loose fat while
preserving lean muscle mass:
• Total Calories: 2407 Kcals
• Total Protein = 136 gms = 544 Kcals
• Total Fats= 80.23 gms = 722.1 Kcals
• Total Carbohydrate Intake = 285 gms = 1140