The amount of energy in an item of food or drink is measured in calories. When we eat and drink more calories than we use up, our bodies store the excess as body fat. If this continues, over time we may put on weight. As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. The amount of energy in an item of food or drink is measured in calories. When we eat and drink more calories than we use up, our bodies store the excess as body fat. If this continues, over time we may put on weight. As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. Our bodies need energy to keep us alive and our organs functioning normally. When we eat and drink, we put energy into our bodies. Our bodies use up that energy through everyday movement, which includes everything from breathing to running. To maintain a stable weight, the energy we put into our bodies must be the same as the energy we use through normal bodily functions and physical activity. An important part of a healthy diet is balancing the energy you put into your bodies with the energy you use. For example, the more physical activity we do, the more energy we use. If you consume too much energy on 1 day, do not worry. Just try to take in less energy on the following days.

1. Dr Ubaid N P,
JR Community Medicine,
Pariyaram Medical College

2.  60 kgs
 18-29 yrs,
 Ht- 1.73mt
 BMI- 20.3
 Free from diseases
 Physically fit for active work, on each working day,
engaged in 8 hrs work
 Involved in mod. Activity
 Spends 8 hrs in sleeping, 4-6 hrs sitting & moving about,
2 hrs in walking and in active recreation or household
duties.

3.  18-29 yrs, 55 kgs, non pregnant, non lactating
 Ht- 1.61 mt
 BMI- 21.2
 Free from diseases
 Physically fit for active work, on each working day,
engaged in 8 hrs work
 Involved in mod. Activity
 Spends 8 hrs in sleeping, 4-6 hrs sitting & moving
about, 2 hrs in walking and in active recreation or
household duties.

4.  Lifting not more than 10 pounds at a time
 Usually sitting with occasional walking or standing
 Standing and walking –total 2 hrs or less per 8 hrs
 Sitting- 6 hrs per 8 hrs on work days
 Males- teacher, executive, priest, barber, retired
personnel, peon.
 Females- teacher, tailor, executives, housewives

5.  3 or more days of vigorous activity of at least 20 min
per day
 20-50 (9.1-22.7 kg) pounds of force is exerted
 5 or more days of 20-50 pounds intensity work or
walking for at least 30 min per day
 5 or more days of any combination of walking,
moderate or vigorous intensity activities
 Males-agricultural, labourer, carpenter, mason, welder,
coolie, driver, weaver etc
 Females-maid servant, basket maker, weaver,
agricultural labourer

6.  7 or more days of any combination of walking,
moderate, or vigorous intensity activities
 Vigorous intensity activities on at least 3 days
 100 pounds or more lifting occasionally or 50 or
more pounds of force frequently.
 Males- stone-cutter, black smith, mine worker,
wood cutter
 Females- stone cutter

7.  Diet which contain a variety of food in
quantities and proportions that meet the
requirement of energy , amino acids, vitamins
and minerals for maintaining health and
general well being.

10. Food item Quantity Energy in Kcal Protein in gm
1 Cereals 100 g 350 10
2 Pulses 100 g 350 20
3 Green leafy vegetables 100 g 20 NIL
4 Other vegetables 115 g 25 1-2
5 Fruits 100 g 50 2-3
6 Roots/tubers 100 g 100 2-3
7 Banana 100 g 100 1-2
8 Coconut 100 g 150 1-2
9 sugar 100 g 400 -
10 oils 100 g 900 -

11. FOOD ITEM QUANTITY ENERGY (KCal) PROTEINS FAT
1 Meat 100 g 200 20 g 3.6 g
2 Fish 100 g 100 10 g 2.4 g
3 Egg 100 g 170 13 g 13 g
FOOD ITEM
(100ml)
ENERGY
(KCal)
LACTOSE
(g)
PROTEIN
(g)
FAT (g) CALCIUM
(mg)
1 Cow ‘s milk 60 3.2 3 4 120
2 Buffalo's milk 110 4.3 5 8.8 210
3 Human milk 60 7.4 1 3.4 28-30
4 Goat’s milk 72 3.3 3.3 4.5 170

12. 1. Energy from cereals should comprise 70% of
the total energy requirement (it should not
exceed 75 %)
2. Cereal protein: Pulse protein = 5: 1
3. All vegetables should not exceed 150g
4. Fats should not exceed 15% of the total
calories (5% from sugar, 5% from saturated
fat and 5% from unsaturated fat)
5. Minimum intake of milk should be 100 ml
6. Food should be palatable

13.  Calculate the diet for a person requiring 2400
Kcal energy per day?

15. FOOD ITEM QUANTITY ENERGY (KCal) PROTEIN (mg)
Cereals 480 1680 48
Pulses 48 168 9.6
GLV 150 30 NIL
Sugar 30 120 NIL
Oil 27 240 NIL
Milk 100 60 3
Banana 100 100 1
TOTAL 2498 KCal 61.6 mg

16.  EXERCISE 2:
Calculate the diet for a man who does heavy
work and requires 3490 Kcal energy per day?
 EXERCISE 3
Calculate the diet for a woman who does
sedentary work and requires 1900 Kcal
energy per day?