SlideShare a Scribd company logo
"BASIC
CALCULATIONS
& MEAL
PLANNING"
Presented by;
ROMESA SAJJAD ( BS 8th Semester)
College of Home Economics,
University of Peshawar
MEAL PLANNING:
"Meal planning involves
strategically selecting and
organizing meals to
ensure they meet individual
dietary needs and goals."
FACTORS TO BE
CONSIDERED:
1. Caloric intake
2. Macronutrient balance
(protein, carbohydrates, fats)
3. Micronutrient adequacy
(vitamins, minerals)
PRINCIPLES OF MENU PLANNING:
1. Individualization
2. Long-Term Sustainability
3. Variety
4. Nutrient Density
5. Economic Consideration
6. Seasonal Availability
7. Food Preferences
8. Fasten Recovery
9. Satiety
10. Satisfaction
11. Portion Control
12. Meal Timing
13. Hydration
14. Food Safety
15. Palatable
"BASIC
CALCULATIONS
IN MEAL
PLANNING"
FUNDAMENTAL CALCULATIONS INVOLVED
1.CALCULATION OF CALORIES:
Factors such as age, gender, weight, height, health
condition and activity level are taken into account.
One common method for calculating caloric needs
is the Harris-Benedict equation, which provides an
estimate of basal metabolic rate (BMR) based on
gender, age, weight, and height.
Activity factors are then applied to this value to
determine total daily energy expenditure (TDEE).
2.MACRONUTRIENTDISTRIBUTIONCALCULATION:
• Calculating the distribution of macronutrients
ensures that individuals consume an
appropriate balance of nutrients.
• The recommended distribution of
macronutrients varies based on factors such as
age, gender, activity level, and health goals.
• For example, a general guideline might suggest
that 45-65% of total calories come from
carbohydrates, 10-35% from protein, and 20-
35% from fats.
3. PORTION SIZE CALCULATION:
• Portion size refers to the amount of
food served or consumed at a single
sitting
• Portion size calculations help individuals
understand appropriate serving sizes for
different types of foods.
• Visual cues, hand measurements, or
kitchen tools can be used to estimate
portion sizes.
4.RECIPE SCALING CALCULATION:
• Recipe scaling allows individuals to adjust
ingredient quantities to accommodate different
serving sizes or to meet specific nutritional
goals.
• This calculation ensures consistency in
nutritional content and flavor when modifying
recipes.
• Recipe scaling involves adjusting ingredient
quantities proportionally based on the desired
number of servings.
"STEP-BY-STEP
GUIDE TO THE
BASIC
CALCULATIONS"
ASSESS NUTRITIONAL NEEDS
•Determine the nutritional needs
of the individuals for whom the
menu is being planned.
• Consider factors such as age,
gender, weight, height, activity
level, and any specific dietary
requirements or restrictions.
2. CALCULATE TOTAL DAILY CALORIC
NEEDS:
•Use a formula such as the HARRIS-
BENEDICT EQUATION to calculate each
individual's basal metabolic rate (BMR)
based on their gender, age, weight, and
height.
•Then, apply an activity factor to estimate
their TOTAL DAILY ENERGY EXPENDITURE
(TDEE).
BMR (Basal Metabolic Rate)
• It's the amountof energy your body
needs to maintainbasic
physiologicalfunctionswhile at rest,
such as ; breathing, circulating
blood, regulating temperature,and
cell production.
•It's often used as a baseline for
calculatingcalorie needs for weight
managementand nutrition planning.
BMR VALUES
BMR for men:
• 66.5+(13.75×weight in kg)+(5.003×height in
cm)−(6.755×age in years)
BMR for women:
• 655.1+(9.563×weight in kg)+(1.850×height i
n cm)−(4.676×age in years)
ACTIVITY FACTORS
3. DETERMINE MACRONUTRIENT
DISTRIBUTION:
• Based on dietary guidelines and
individual preferences, decide on the
distribution of macronutrients
(carbohydrates,proteins, fats) in the
menu.
• For example, a balanced diet might
consistof approximately 45-65% of total
calories from carbohydrates,10-35%
from protein, and 20-35% from fats.
4.CALCULATE MACRONUTRIENT GOALS
• Convert the percentage of
calories from each
macronutrient into grams based
on the individual's total daily
caloric needs.
5. PLAN MEALS
• Based on the calculatedtotal daily
caloric needs and macronutrientgoals,
create a menu that includes breakfast,
lunch, dinner, and snacks.
• Ensure that eachmeal containsa
balanceof carbohydrates,proteins, and
fats, as well as a variety of nutrient-dense
foods such as fruits, vegetables, whole
grains, lean proteins, and healthy fats.
6. ADJUST PORTION SIZES
• Use portion size guidelines to ensure
that each meal provides the
appropriate number of calories
and macronutrients.
• Adjust portion sizes as needed to
accommodate individual preferences
and dietary goals.
7. MONITOR AND ADJUST
•Regularly monitor the menu plan
to ensure that it meets
nutritional needs and supports
health goals.
•Make adjustments as necessary
based on feedback, changes in
dietary requirements, or new
nutritional guidelines.
Let's
Discuss An
Example
EXAMPLE
“A one-day weight loss diet plan for a 19
year old female with Diabetes Mellitus.”
DATA :
• Age: 19 years
• Gender: Female
• Weight: 75 kg
• Height: 151 cm (about 4.95 ft)
• BMI: 32.9 (Obese)
• Activity level: Sedentary
“ESTIMATING TOTAL CALORIES PER DAY
(kcal/day)”
STEP 1 : Calculate BMR;
For women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 ×
height in cm) - (4.330 × age in years)
BMR= 447.593+(9.247 × 75) + (3.098 × 151) - (4.330 × 19)
= 447.593+693.525 +467.798-82.27
=1,527
This Photo by Unknown author is licensed under CC BY-SA.
• STEP2 : Determine the Activity Level
The activity level of this female is sedentary i.e
very little or no exercise.
• STEP 3: Calculating TDEE (Total Daily Energy
Expenditure)
Multiply BMR by activity factor
Activity Level =Sedentary (little or no exercise):
BMR × 1.2
=1,527 × 1.2
=1,832.4
STEP 4: Determine Caloric Intake for
Weight Goals
we’ll create a calorie deficit (consume fewer calories
than TDEE).
• Caloric Deficit=TDEE−Calories Consumed
• If Total Energy Expenditure (TEE) is 1832.4 calories
per day, aiming for a daily caloric intake of around
1332.4 calories (1832.4 - 500) could be a
reasonable goal for weight loss.
This Photo by Unknown author is licensed under CC BY.
MEAL PLANNING
1332.4 kilo-calories distributed among;
CARBOHYDRATES 45-65%
FATS 20-35%
PROTEINS 10-35%
This Photo by Unknown author is licensed under CC BY-SA.
STEP :1 Calculating calories and grams for
carbohydrates, fats and proteins.
• Carbohydrates:45%
0.45×1332.4 calories from carbohydrates
• Fats: 30%
0.30×1332.4 calories from fats
• Proteins:25%
0.25×1332.4 calories from proteins
• Carbohydrates: 0.45×1332.4 = 599.58calories
• Fats: 0.30×1332.4=399.72calories
• Proteins : 0.25×1332.4=332.1calories
This Photo by Unknown author is licensed under CC BY-NC-ND.
• Carbohydrates:
599.58calories / 4calories/g = 149.9 grams
• Fats:
399.72calories /9calories/g = 44.4 grams
• Proteins:
332.1calories /4calories/g = 83 grams
Therefore, one balanced distribution of 1332.4
calories could be approximately 150g of
carbohydrates, 44g of fats, and 83g of proteins.
STEP NO.2 Planning 6 meals of the
day and distributing calories,
NUMBER OF MEALS TOTAL MEALS PERCENTAGE
CALORIE DISTRIBUTION
1. Breakfast 30% 400
2. Snack 5% 67
3. Lunch 30% 400
4. Teatime 5% 67
5. Dinner 25% 333
6. Bedtime Snack 5% 67
Total Calories =1332.4
This Photo by Unknownauthorislicensed under CC BY-SA.
"DAY MEAL PLAN
FOR WEIGHT
LOSS WITH
DIABETES
MELLITUS "
THANK YOU !
….
ANY QUESTIONS?

More Related Content

Similar to BASIC CALCULATIONS & MEAL PLANNING 1 1.pdf

Dr. Jonathan Spages : An overview of Nutrition
Dr. Jonathan Spages : An overview of NutritionDr. Jonathan Spages : An overview of Nutrition
Dr. Jonathan Spages : An overview of Nutrition
Dr Jonathan Spages
 
balanced diet.pptx
balanced diet.pptxbalanced diet.pptx
balanced diet.pptx
Neha Singh
 
An overview of nutrtion.pptx
An overview of nutrtion.pptxAn overview of nutrtion.pptx
An overview of nutrtion.pptx
Dr-Faisal Al-Shormany
 
NCM 105 PART 2.pptx
NCM 105 PART 2.pptxNCM 105 PART 2.pptx
NCM 105 PART 2.pptx
KenRyanDizon2
 
nutritional needs.pdf
nutritional needs.pdfnutritional needs.pdf
nutritional needs.pdf
Pooja Rani
 
Nutrient Profiling for FOP Labelling_2013
Nutrient Profiling for FOP Labelling_2013Nutrient Profiling for FOP Labelling_2013
Nutrient Profiling for FOP Labelling_2013
Asian Food Regulation Information Service
 
CHAPTER 2 NUTRITION TOOLS.pptx
CHAPTER 2 NUTRITION TOOLS.pptxCHAPTER 2 NUTRITION TOOLS.pptx
CHAPTER 2 NUTRITION TOOLS.pptx
Earlene McNair
 
Health Course Chapter 9
Health Course Chapter 9Health Course Chapter 9
Health Course Chapter 9
krobinette
 
TYPES OF DIET AND STEPS INVOLVED IN PLANNING A DIET
TYPES OF DIET AND STEPS INVOLVED IN PLANNING A DIETTYPES OF DIET AND STEPS INVOLVED IN PLANNING A DIET
TYPES OF DIET AND STEPS INVOLVED IN PLANNING A DIET
AgilandeswariAT
 
Nutrition & Health.pptx
Nutrition & Health.pptxNutrition & Health.pptx
Nutrition & Health.pptx
MuhammadKashifHussai7
 
sem15dietcounselling-170130034616.pptx
sem15dietcounselling-170130034616.pptxsem15dietcounselling-170130034616.pptx
sem15dietcounselling-170130034616.pptx
ABHIMAYUJENA
 
Chapter 9 Power Point
Chapter 9 Power PointChapter 9 Power Point
Chapter 9 Power Point
Macomb Community College
 
Diet or exercise
Diet or exerciseDiet or exercise
Diet or exercise
Shreya Korgaonkar
 
Sport Nutritions
Sport NutritionsSport Nutritions
Sport Nutritions
Natala Nicci
 
TEMA 4 RECOMMENDED INTAKES.pptx
TEMA 4 RECOMMENDED INTAKES.pptxTEMA 4 RECOMMENDED INTAKES.pptx
TEMA 4 RECOMMENDED INTAKES.pptx
ClaraGomis
 
Nutrition and caloric_balance
Nutrition and caloric_balanceNutrition and caloric_balance
Nutrition and caloric_balance
Radhika Chintamani
 
Prentice6 ppt ch08 (1)
Prentice6 ppt ch08 (1)Prentice6 ppt ch08 (1)
Prentice6 ppt ch08 (1)
jacobsurratt
 
Diabetes Asia
Diabetes AsiaDiabetes Asia
Diabetes Asia
diab123
 
Diabetes Institute in india
Diabetes Institute in indiaDiabetes Institute in india
Diabetes Institute in india
Jain hospital,Mahavir Sikshan Sansthan
 
Critical Dietary Assessment nutritional status
Critical Dietary Assessment nutritional statusCritical Dietary Assessment nutritional status
Critical Dietary Assessment nutritional status
arooshmirza78695
 

Similar to BASIC CALCULATIONS & MEAL PLANNING 1 1.pdf (20)

Dr. Jonathan Spages : An overview of Nutrition
Dr. Jonathan Spages : An overview of NutritionDr. Jonathan Spages : An overview of Nutrition
Dr. Jonathan Spages : An overview of Nutrition
 
balanced diet.pptx
balanced diet.pptxbalanced diet.pptx
balanced diet.pptx
 
An overview of nutrtion.pptx
An overview of nutrtion.pptxAn overview of nutrtion.pptx
An overview of nutrtion.pptx
 
NCM 105 PART 2.pptx
NCM 105 PART 2.pptxNCM 105 PART 2.pptx
NCM 105 PART 2.pptx
 
nutritional needs.pdf
nutritional needs.pdfnutritional needs.pdf
nutritional needs.pdf
 
Nutrient Profiling for FOP Labelling_2013
Nutrient Profiling for FOP Labelling_2013Nutrient Profiling for FOP Labelling_2013
Nutrient Profiling for FOP Labelling_2013
 
CHAPTER 2 NUTRITION TOOLS.pptx
CHAPTER 2 NUTRITION TOOLS.pptxCHAPTER 2 NUTRITION TOOLS.pptx
CHAPTER 2 NUTRITION TOOLS.pptx
 
Health Course Chapter 9
Health Course Chapter 9Health Course Chapter 9
Health Course Chapter 9
 
TYPES OF DIET AND STEPS INVOLVED IN PLANNING A DIET
TYPES OF DIET AND STEPS INVOLVED IN PLANNING A DIETTYPES OF DIET AND STEPS INVOLVED IN PLANNING A DIET
TYPES OF DIET AND STEPS INVOLVED IN PLANNING A DIET
 
Nutrition & Health.pptx
Nutrition & Health.pptxNutrition & Health.pptx
Nutrition & Health.pptx
 
sem15dietcounselling-170130034616.pptx
sem15dietcounselling-170130034616.pptxsem15dietcounselling-170130034616.pptx
sem15dietcounselling-170130034616.pptx
 
Chapter 9 Power Point
Chapter 9 Power PointChapter 9 Power Point
Chapter 9 Power Point
 
Diet or exercise
Diet or exerciseDiet or exercise
Diet or exercise
 
Sport Nutritions
Sport NutritionsSport Nutritions
Sport Nutritions
 
TEMA 4 RECOMMENDED INTAKES.pptx
TEMA 4 RECOMMENDED INTAKES.pptxTEMA 4 RECOMMENDED INTAKES.pptx
TEMA 4 RECOMMENDED INTAKES.pptx
 
Nutrition and caloric_balance
Nutrition and caloric_balanceNutrition and caloric_balance
Nutrition and caloric_balance
 
Prentice6 ppt ch08 (1)
Prentice6 ppt ch08 (1)Prentice6 ppt ch08 (1)
Prentice6 ppt ch08 (1)
 
Diabetes Asia
Diabetes AsiaDiabetes Asia
Diabetes Asia
 
Diabetes Institute in india
Diabetes Institute in indiaDiabetes Institute in india
Diabetes Institute in india
 
Critical Dietary Assessment nutritional status
Critical Dietary Assessment nutritional statusCritical Dietary Assessment nutritional status
Critical Dietary Assessment nutritional status
 

Recently uploaded

Top 12 Best Restaurants in Panchkula city
Top 12 Best Restaurants in Panchkula cityTop 12 Best Restaurants in Panchkula city
Top 12 Best Restaurants in Panchkula city
Tricity help post
 
一比一原版美国宾夕法尼亚州立大学毕业证(penstate学位证)如何办理
一比一原版美国宾夕法尼亚州立大学毕业证(penstate学位证)如何办理一比一原版美国宾夕法尼亚州立大学毕业证(penstate学位证)如何办理
一比一原版美国宾夕法尼亚州立大学毕业证(penstate学位证)如何办理
p74xokfq
 
一比一原版(Bristol毕业证)布里斯托大学毕业证如何办理
一比一原版(Bristol毕业证)布里斯托大学毕业证如何办理一比一原版(Bristol毕业证)布里斯托大学毕业证如何办理
一比一原版(Bristol毕业证)布里斯托大学毕业证如何办理
uhyqho
 
Agriculture Market : Global Trends and Forecast Analysis (2023-2032)
Agriculture Market : Global Trends and Forecast Analysis (2023-2032)Agriculture Market : Global Trends and Forecast Analysis (2023-2032)
Agriculture Market : Global Trends and Forecast Analysis (2023-2032)
PriyanshiSingh187645
 
Science Text Book characteristics and library
Science Text Book characteristics and libraryScience Text Book characteristics and library
Science Text Book characteristics and library
Jerslin Muller
 
Discover the Magic 7 Fruits for Weight Loss You Need to Know About!.pdf
Discover the Magic 7 Fruits for Weight Loss You Need to Know About!.pdfDiscover the Magic 7 Fruits for Weight Loss You Need to Know About!.pdf
Discover the Magic 7 Fruits for Weight Loss You Need to Know About!.pdf
RapidLeaks
 
Food smoking- processing & preservation.pptx
Food smoking- processing & preservation.pptxFood smoking- processing & preservation.pptx
Food smoking- processing & preservation.pptx
KalyaniThoteLondhe
 
Exploring_Karnali_Region_of_Nepal_(Food, Culture and People).pptx
Exploring_Karnali_Region_of_Nepal_(Food, Culture and People).pptxExploring_Karnali_Region_of_Nepal_(Food, Culture and People).pptx
Exploring_Karnali_Region_of_Nepal_(Food, Culture and People).pptx
Lincoln University
 
按照学校原版(KCL文凭证书)伦敦国王学院毕业证快速办理
按照学校原版(KCL文凭证书)伦敦国王学院毕业证快速办理按照学校原版(KCL文凭证书)伦敦国王学院毕业证快速办理
按照学校原版(KCL文凭证书)伦敦国王学院毕业证快速办理
vdabso
 
FOOD PSYCHOLOGY CHARLA EN INGLES SOBRE PSICOLOGIA NUTRICIONAL
FOOD PSYCHOLOGY CHARLA EN INGLES SOBRE PSICOLOGIA NUTRICIONALFOOD PSYCHOLOGY CHARLA EN INGLES SOBRE PSICOLOGIA NUTRICIONAL
FOOD PSYCHOLOGY CHARLA EN INGLES SOBRE PSICOLOGIA NUTRICIONAL
NataliaLedezma6
 
A Review on Recent Advances of Packaging in Food Industry
A Review on Recent Advances of Packaging in Food IndustryA Review on Recent Advances of Packaging in Food Industry
A Review on Recent Advances of Packaging in Food Industry
PriyankaKilaniya
 
What is a typical meal for a person on a Mediterranean diet?
What is a typical meal for a person on a Mediterranean diet?What is a typical meal for a person on a Mediterranean diet?
What is a typical meal for a person on a Mediterranean diet?
Krill Arctic Foods
 
Cacao, the main component used in the creation of chocolate and other cacao-b...
Cacao, the main component used in the creation of chocolate and other cacao-b...Cacao, the main component used in the creation of chocolate and other cacao-b...
Cacao, the main component used in the creation of chocolate and other cacao-b...
AdelinePdelaCruz
 
Coffee Presentation Coffee in the CordillerasPDF.pdf
Coffee Presentation Coffee in the CordillerasPDF.pdfCoffee Presentation Coffee in the CordillerasPDF.pdf
Coffee Presentation Coffee in the CordillerasPDF.pdf
ronnelapilado23
 
一比一原版美国俄克拉荷马大学毕业证(ou学位证)如何办理
一比一原版美国俄克拉荷马大学毕业证(ou学位证)如何办理一比一原版美国俄克拉荷马大学毕业证(ou学位证)如何办理
一比一原版美国俄克拉荷马大学毕业证(ou学位证)如何办理
p74xokfq
 
一比一原版美国俄克拉荷马城市大学毕业证(ocu学位证)如何办理
一比一原版美国俄克拉荷马城市大学毕业证(ocu学位证)如何办理一比一原版美国俄克拉荷马城市大学毕业证(ocu学位证)如何办理
一比一原版美国俄克拉荷马城市大学毕业证(ocu学位证)如何办理
p74xokfq
 

Recently uploaded (16)

Top 12 Best Restaurants in Panchkula city
Top 12 Best Restaurants in Panchkula cityTop 12 Best Restaurants in Panchkula city
Top 12 Best Restaurants in Panchkula city
 
一比一原版美国宾夕法尼亚州立大学毕业证(penstate学位证)如何办理
一比一原版美国宾夕法尼亚州立大学毕业证(penstate学位证)如何办理一比一原版美国宾夕法尼亚州立大学毕业证(penstate学位证)如何办理
一比一原版美国宾夕法尼亚州立大学毕业证(penstate学位证)如何办理
 
一比一原版(Bristol毕业证)布里斯托大学毕业证如何办理
一比一原版(Bristol毕业证)布里斯托大学毕业证如何办理一比一原版(Bristol毕业证)布里斯托大学毕业证如何办理
一比一原版(Bristol毕业证)布里斯托大学毕业证如何办理
 
Agriculture Market : Global Trends and Forecast Analysis (2023-2032)
Agriculture Market : Global Trends and Forecast Analysis (2023-2032)Agriculture Market : Global Trends and Forecast Analysis (2023-2032)
Agriculture Market : Global Trends and Forecast Analysis (2023-2032)
 
Science Text Book characteristics and library
Science Text Book characteristics and libraryScience Text Book characteristics and library
Science Text Book characteristics and library
 
Discover the Magic 7 Fruits for Weight Loss You Need to Know About!.pdf
Discover the Magic 7 Fruits for Weight Loss You Need to Know About!.pdfDiscover the Magic 7 Fruits for Weight Loss You Need to Know About!.pdf
Discover the Magic 7 Fruits for Weight Loss You Need to Know About!.pdf
 
Food smoking- processing & preservation.pptx
Food smoking- processing & preservation.pptxFood smoking- processing & preservation.pptx
Food smoking- processing & preservation.pptx
 
Exploring_Karnali_Region_of_Nepal_(Food, Culture and People).pptx
Exploring_Karnali_Region_of_Nepal_(Food, Culture and People).pptxExploring_Karnali_Region_of_Nepal_(Food, Culture and People).pptx
Exploring_Karnali_Region_of_Nepal_(Food, Culture and People).pptx
 
按照学校原版(KCL文凭证书)伦敦国王学院毕业证快速办理
按照学校原版(KCL文凭证书)伦敦国王学院毕业证快速办理按照学校原版(KCL文凭证书)伦敦国王学院毕业证快速办理
按照学校原版(KCL文凭证书)伦敦国王学院毕业证快速办理
 
FOOD PSYCHOLOGY CHARLA EN INGLES SOBRE PSICOLOGIA NUTRICIONAL
FOOD PSYCHOLOGY CHARLA EN INGLES SOBRE PSICOLOGIA NUTRICIONALFOOD PSYCHOLOGY CHARLA EN INGLES SOBRE PSICOLOGIA NUTRICIONAL
FOOD PSYCHOLOGY CHARLA EN INGLES SOBRE PSICOLOGIA NUTRICIONAL
 
A Review on Recent Advances of Packaging in Food Industry
A Review on Recent Advances of Packaging in Food IndustryA Review on Recent Advances of Packaging in Food Industry
A Review on Recent Advances of Packaging in Food Industry
 
What is a typical meal for a person on a Mediterranean diet?
What is a typical meal for a person on a Mediterranean diet?What is a typical meal for a person on a Mediterranean diet?
What is a typical meal for a person on a Mediterranean diet?
 
Cacao, the main component used in the creation of chocolate and other cacao-b...
Cacao, the main component used in the creation of chocolate and other cacao-b...Cacao, the main component used in the creation of chocolate and other cacao-b...
Cacao, the main component used in the creation of chocolate and other cacao-b...
 
Coffee Presentation Coffee in the CordillerasPDF.pdf
Coffee Presentation Coffee in the CordillerasPDF.pdfCoffee Presentation Coffee in the CordillerasPDF.pdf
Coffee Presentation Coffee in the CordillerasPDF.pdf
 
一比一原版美国俄克拉荷马大学毕业证(ou学位证)如何办理
一比一原版美国俄克拉荷马大学毕业证(ou学位证)如何办理一比一原版美国俄克拉荷马大学毕业证(ou学位证)如何办理
一比一原版美国俄克拉荷马大学毕业证(ou学位证)如何办理
 
一比一原版美国俄克拉荷马城市大学毕业证(ocu学位证)如何办理
一比一原版美国俄克拉荷马城市大学毕业证(ocu学位证)如何办理一比一原版美国俄克拉荷马城市大学毕业证(ocu学位证)如何办理
一比一原版美国俄克拉荷马城市大学毕业证(ocu学位证)如何办理
 

BASIC CALCULATIONS & MEAL PLANNING 1 1.pdf

  • 1. "BASIC CALCULATIONS & MEAL PLANNING" Presented by; ROMESA SAJJAD ( BS 8th Semester) College of Home Economics, University of Peshawar
  • 2. MEAL PLANNING: "Meal planning involves strategically selecting and organizing meals to ensure they meet individual dietary needs and goals."
  • 3. FACTORS TO BE CONSIDERED: 1. Caloric intake 2. Macronutrient balance (protein, carbohydrates, fats) 3. Micronutrient adequacy (vitamins, minerals)
  • 4. PRINCIPLES OF MENU PLANNING: 1. Individualization 2. Long-Term Sustainability 3. Variety 4. Nutrient Density 5. Economic Consideration 6. Seasonal Availability 7. Food Preferences
  • 5. 8. Fasten Recovery 9. Satiety 10. Satisfaction 11. Portion Control 12. Meal Timing 13. Hydration 14. Food Safety 15. Palatable
  • 7. FUNDAMENTAL CALCULATIONS INVOLVED 1.CALCULATION OF CALORIES: Factors such as age, gender, weight, height, health condition and activity level are taken into account. One common method for calculating caloric needs is the Harris-Benedict equation, which provides an estimate of basal metabolic rate (BMR) based on gender, age, weight, and height. Activity factors are then applied to this value to determine total daily energy expenditure (TDEE).
  • 8. 2.MACRONUTRIENTDISTRIBUTIONCALCULATION: • Calculating the distribution of macronutrients ensures that individuals consume an appropriate balance of nutrients. • The recommended distribution of macronutrients varies based on factors such as age, gender, activity level, and health goals. • For example, a general guideline might suggest that 45-65% of total calories come from carbohydrates, 10-35% from protein, and 20- 35% from fats.
  • 9. 3. PORTION SIZE CALCULATION: • Portion size refers to the amount of food served or consumed at a single sitting • Portion size calculations help individuals understand appropriate serving sizes for different types of foods. • Visual cues, hand measurements, or kitchen tools can be used to estimate portion sizes.
  • 10. 4.RECIPE SCALING CALCULATION: • Recipe scaling allows individuals to adjust ingredient quantities to accommodate different serving sizes or to meet specific nutritional goals. • This calculation ensures consistency in nutritional content and flavor when modifying recipes. • Recipe scaling involves adjusting ingredient quantities proportionally based on the desired number of servings.
  • 12. ASSESS NUTRITIONAL NEEDS •Determine the nutritional needs of the individuals for whom the menu is being planned. • Consider factors such as age, gender, weight, height, activity level, and any specific dietary requirements or restrictions.
  • 13. 2. CALCULATE TOTAL DAILY CALORIC NEEDS: •Use a formula such as the HARRIS- BENEDICT EQUATION to calculate each individual's basal metabolic rate (BMR) based on their gender, age, weight, and height. •Then, apply an activity factor to estimate their TOTAL DAILY ENERGY EXPENDITURE (TDEE).
  • 14. BMR (Basal Metabolic Rate) • It's the amountof energy your body needs to maintainbasic physiologicalfunctionswhile at rest, such as ; breathing, circulating blood, regulating temperature,and cell production. •It's often used as a baseline for calculatingcalorie needs for weight managementand nutrition planning.
  • 15. BMR VALUES BMR for men: • 66.5+(13.75×weight in kg)+(5.003×height in cm)−(6.755×age in years) BMR for women: • 655.1+(9.563×weight in kg)+(1.850×height i n cm)−(4.676×age in years)
  • 17. 3. DETERMINE MACRONUTRIENT DISTRIBUTION: • Based on dietary guidelines and individual preferences, decide on the distribution of macronutrients (carbohydrates,proteins, fats) in the menu. • For example, a balanced diet might consistof approximately 45-65% of total calories from carbohydrates,10-35% from protein, and 20-35% from fats.
  • 18. 4.CALCULATE MACRONUTRIENT GOALS • Convert the percentage of calories from each macronutrient into grams based on the individual's total daily caloric needs.
  • 19. 5. PLAN MEALS • Based on the calculatedtotal daily caloric needs and macronutrientgoals, create a menu that includes breakfast, lunch, dinner, and snacks. • Ensure that eachmeal containsa balanceof carbohydrates,proteins, and fats, as well as a variety of nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats.
  • 20. 6. ADJUST PORTION SIZES • Use portion size guidelines to ensure that each meal provides the appropriate number of calories and macronutrients. • Adjust portion sizes as needed to accommodate individual preferences and dietary goals.
  • 21. 7. MONITOR AND ADJUST •Regularly monitor the menu plan to ensure that it meets nutritional needs and supports health goals. •Make adjustments as necessary based on feedback, changes in dietary requirements, or new nutritional guidelines.
  • 23. EXAMPLE “A one-day weight loss diet plan for a 19 year old female with Diabetes Mellitus.” DATA : • Age: 19 years • Gender: Female • Weight: 75 kg • Height: 151 cm (about 4.95 ft) • BMI: 32.9 (Obese) • Activity level: Sedentary
  • 24. “ESTIMATING TOTAL CALORIES PER DAY (kcal/day)” STEP 1 : Calculate BMR; For women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years) BMR= 447.593+(9.247 × 75) + (3.098 × 151) - (4.330 × 19) = 447.593+693.525 +467.798-82.27 =1,527 This Photo by Unknown author is licensed under CC BY-SA.
  • 25. • STEP2 : Determine the Activity Level The activity level of this female is sedentary i.e very little or no exercise. • STEP 3: Calculating TDEE (Total Daily Energy Expenditure) Multiply BMR by activity factor Activity Level =Sedentary (little or no exercise): BMR × 1.2 =1,527 × 1.2 =1,832.4
  • 26. STEP 4: Determine Caloric Intake for Weight Goals we’ll create a calorie deficit (consume fewer calories than TDEE). • Caloric Deficit=TDEE−Calories Consumed • If Total Energy Expenditure (TEE) is 1832.4 calories per day, aiming for a daily caloric intake of around 1332.4 calories (1832.4 - 500) could be a reasonable goal for weight loss. This Photo by Unknown author is licensed under CC BY.
  • 27. MEAL PLANNING 1332.4 kilo-calories distributed among; CARBOHYDRATES 45-65% FATS 20-35% PROTEINS 10-35% This Photo by Unknown author is licensed under CC BY-SA.
  • 28. STEP :1 Calculating calories and grams for carbohydrates, fats and proteins. • Carbohydrates:45% 0.45×1332.4 calories from carbohydrates • Fats: 30% 0.30×1332.4 calories from fats • Proteins:25% 0.25×1332.4 calories from proteins • Carbohydrates: 0.45×1332.4 = 599.58calories • Fats: 0.30×1332.4=399.72calories • Proteins : 0.25×1332.4=332.1calories This Photo by Unknown author is licensed under CC BY-NC-ND.
  • 29. • Carbohydrates: 599.58calories / 4calories/g = 149.9 grams • Fats: 399.72calories /9calories/g = 44.4 grams • Proteins: 332.1calories /4calories/g = 83 grams Therefore, one balanced distribution of 1332.4 calories could be approximately 150g of carbohydrates, 44g of fats, and 83g of proteins.
  • 30. STEP NO.2 Planning 6 meals of the day and distributing calories, NUMBER OF MEALS TOTAL MEALS PERCENTAGE CALORIE DISTRIBUTION 1. Breakfast 30% 400 2. Snack 5% 67 3. Lunch 30% 400 4. Teatime 5% 67 5. Dinner 25% 333 6. Bedtime Snack 5% 67 Total Calories =1332.4 This Photo by Unknownauthorislicensed under CC BY-SA.
  • 31. "DAY MEAL PLAN FOR WEIGHT LOSS WITH DIABETES MELLITUS "
  • 32.
  • 33.
  • 34. THANK YOU ! …. ANY QUESTIONS?