CALORIC NEED EVERYDAY

Calorie: Calorie in scientific sense is defined as the amount of heat required to raise the temperature of 1gram of water to 1 degree centigrade.

But in nutrition sense,it is defined as a unit of energy produced which is equal to amount of heat contained in food and released upon oxidation by the body.


Daily caloric Need: The daily caloric requirment for normal people ranges from 1800-2400calories.But people become obese due to the consumption of more calories than required.Obesity also results due to lack of exercise which ultimately leads to the conversion of these calories into fat.The daily caloric requirement varies from age and gender also.This is shown in the table below.

Daily Caloric requirement:

Name	Calories
Children	1200kcals
Teens girls and boys	1400-1800kcals
Adult women	1800kcals
Adult men	2200-2400kcals

If we consume more calories and do not spend all them then it is called positive energy balance.This is good for people who suffer with underweight. Who want to maintain their weight is spend as many calories as you consume.The other thing is spending more calories than that we consumed.This is called negative energy balance.

We can lose weight healthily by consuming the same number of calories as required normally by spending more calories than consumed.It means that if we consume 1800cals we must spend 2300cals.This is in another words also called negative energy balance.This is the best range .If anyone goes beyond that range(i.e spending 2500cals and consuming only 1800kcals) may suffer from lots of problems like aneroxia etc.This must be the aim to lose weight safely without any side effects.

Tasty and Nutritious Fruit Salad

Today i want to tell you about a recipe which is low in calories and provides all the essential nutrients to the body.This recipe is very easy to prepare and very tasty.

Ingredients: Apple and Orange Juices=200ml
Papaya-small
Cantoloupe -small
Apricots-5
Pineapple
Mint and Almonds for decoration

Method of preparation: Take a vessel and pour the apple and orange juice in it.Now cut all the fruits into small pieces.Add all the pieces of the above listed fruits into the juice and mix it well .Mix the fruit pieces very well so that all the pieces get covered by the juice.Add mint and almonds on it.Keep this preparation aside for 2 hours so that each and every piece absorbs the juice evenly. If you wanna add any other fruits you can add that is your choice.

Note.If anyone feels like adding some sugar add honey instead of it.It gives sweetness and even good for health.

Nutritive value:This salad contains all the fruits (like pineapple) that provide lots of fiber in them.It is said that children should have atleast 2.5 to 5 cups of fruit pieces everyday and teens and adults should have 3.5 to 6 cups of fruit pieces everyday.This is very much useful to obese people.The fiber in the fruits act like a sponge and absorbs more water consumed by us.This brings the feeling of fullness earlier than normal food.

Importance of Fruits

As i said before Fruits are very much essential for losing weight healthily.There are lots of fruits available like apples,oranges,grapes, bananas,jackfruit,pineapple,strawberries,cherries,watermelon etc.these fruits provide all the essential vitamins , minerals and fiber required for our body.They even contain lots of antioxidants ,phytohormones in them.They are essential for people suffering from constipation also.The fiber present in the fruits help in the free bowel movement.

Of all the fruits the fruits that help in weight loss are ;

1.Watermelon

2.Papaya.

3.Cantaloupe.

4.Guava.

These fruits perform an outstanding role in weight loss. Consumption of fruits as dinner rather than rice or wheat helps in weight loss.

Citrus Fruits

Fruits play a very important role in losing weight in ahealthily manner.This is why because they don't have fat in them but provide essential nutrients required for our body.Citrus Fruits provide Vitamin-C which is very much essential for our body.

Nutritive Values of Citrus Fruits

Nutrients	Orange	Lemon	Lime	Lychee	Tangerine	GrapeFruit	Kumquat
Water	86.75g	88.98g	88.26g	81.76g	87.60g	91.38g	81.7g
Energy	47kcals	29kcals	30kcals	66kcals	44kcals	30kcals	63kcals
Protein	0.94g	1.1g	0.70g	0.83g	0.63g	0.55g	0.90g
Total Fat	0.94g	0.30g	.20g	0.44g	0.19g	0.10g	0.10
Carbohydrate	11.75g	9.32g	10.54g	16.53g	11.19g	7.68g	16.43g
Fiber	0.44g	2.8g	2.8g	1.3g	2.3g	0g	6.6
Calcium	40mg	26mg	33mg	5mg	14mg	1mg	44mg
Iron	0.10mg	0.60mg	0.60mg	0.31mg	0.10mg	0.12mg	0.39mg
Magnesium	10mg	8mg	6mg	10mg	12mg	8mg	13mg
Phosphorous	14mg	6mg	102mg	31mg	10mg	9mg	19mg
Potassium	181mg	138mg	102mg	171mg	157mg	129mg	195mg
Vitamin-C	53.2mg	53mg	29.1mg	71.5mg	30.8mg	38.1mg	37.4mg
Vitamin-A	205IU	29IU	10IU	0IU	92IU	259IU	302IU
Cholesterol	0mg	0mg	0mg	0mg	0mg	0mg	0mg

Obesity is caused due to.....................

Today i just want to say the causes of obesity.Generally we all know that obesity is caused due to the consumption of fatty foods and lack of exercise.There are many other causes of obesity other than this.They are,

1.Heredity:obesity is caused due to the transfer of obese genes from parent to the off-spring.There are 30 to 40% chances that obesity is caused due to this reason.Recently our scientists are trying to isolate the genes that are responsible for obesity and still the research is going on.

2.Food Habits:Nowadays food is available everywhere.Today if we take any shopping mall or a film theare,park or any other place every where food is sold.That too they contain lots of calories and fat in them.Watching television while eating is a bad habit and it leads to obesity.

3.Lack of exercise:Lack of exercise and sedentary life(due to modern working style) is the other cause of obesity.

4.Stress and hormones:Today life is full of tensions and stress.This stress causes a lot of health disorders and obesity is one of those.

Due to stress the hormonal imbalance occurs.Eg: Hypothyroidism:this is caused due to lowered production of thyroid hormones.hypothyroidism is one of the causes of obesity .

Hormone Leptin:This hormone is responsible for the feeling of fullness in the stomach after consumption of food.When the activity of this hormone is hindered we donot feel fullness and we eat more.Ultimately this leads to obesity.

5.Use of Medications:The medications used for altered moods, anxiety,depression and migraines are known to cause obesity.Contraceptives and steroids are also responsible to cause obesity.One cause of obesity due to these medications is that they hold lots of water in the body which increases our weight.

6.Age:As the age increases the muscle gets decreased and the fat accumulation increases.This is why because the muscle is responsible for metabolism.Since the muscle gets reduced our body metabolism gets reduced and finally the fat gets accumulated.So as the age increases we must reduce our food quantity.

7.Gender:The fat accumulation is found to be more in females than males because males have more muscle than females.So the metabolic rate is more in males so more energy is utilized in them than females.