Proteins

Proteins

February 20th, 2010 by admin  |  No Comments

Proteins are complex structures of amino acids. Proteins provide 4 calories for each gram of weight. Adequate intake of protein is essential to our health as they are used for the following body functions:

  • Growth and development in child
  • Cell maintenance and repair
  • Fighting infections
  • Various tasks that fat and carbohydrates can not do

Foods that are high in proteins:

Food / 100g Amount (g)
Animal Proteins
Chicken, meat only, cooked 33
Stewed chicken, meat only 30
Roasted turkey, all classes, meat only 29
Halibut, Atlantic and Pacific, cooked, dry heat 27
Salmon, sockeye, cooked, dry heat 27
Tuna, light, canned in water, drained solids 26
Roasted chicken thigh, meat only 26
Swordfish, cooked, dry heat 25
Roasted veal rib 24
Tuna, white, canned in water, drained solids 24
Roasted duck meat 23
Cod, Pacific, cooked, dry heat 23
Roasted ham 22
Lobster, cooked, moist heat 21
Blue crab, cooked, moist heat 20
Lowfat cottage cheese, 1% milkfat 12
Ricotta cheese, part skim milk 11
Ricotta cheese, whole milk 11
Scrambled egg 11
Condensed milk 8
Plain yogurt, skim milk 6
Whole milk, 3.25% milkfat 3
Plant Proteins
Almonds 21
Soybeans, boiled, without salt 17
Oat bran, raw 17
Bread crumbs 14
Wheat flour, whole-grain 14
Couscous, dry 13
Barley, pearled, raw 10
Lentils, boiled, without salt 9
Pinto beans, boiled, without salt 9
Kidney beans, boiled, without salt 9
Black beans, boiled, without salt 9
Chickpeas, boiled, without salt 9
Peas, boiled, without salt 8
Rice, raw 7
Tofu, soft 7
Spaghetti, cooked, without added salt 6
Spaghetti, whole-wheat, cooked 5
Tomato paste, canned 4

Ideal Amounts of Protein in the Diet

Nutrients Children, 1-3 year old Children, 4-18 year old Adults
Fat 30-40% of the total energy intake 25-35% of the total energy intake 25-35% of the total energy intake
Carbohydrates 45-65% 45-65% 45-65%
Protein 5-20% 10-30% 10-35%

How Much Protein Should You Eat?

Dietary reference intake (DRIs): recommended intakes for infants, children, pregnant women and breastfeeding moms.

Dietary Reference Intakes (DRIs)

Dietary Reference Intakes (DRIs)

February 20th, 2010 by admin  |  No Comments

Dietary Reference Intake (DRIs):

Recoommended intakes for individual: Macronutrients.

Life Stage Group Total Water
(L/day)		 Total Carbohydrates

(g/day)

 Total Fiber
(g/day)		 Fat

(g/day)

 Protein

(g/day)
Infants

0-6 mo

7-12 mo

 0.7*
0.8*		 60*

95*

 ND

ND

 31*

30*

 9.1*

11*
Children

1-3 y

4-8 y

 1.3*

1.7*

 130

130

 19*

25*

 ND

ND

 13

19
Males

9-13 y

14-18 y

19-30 y

31-50 y

51-70 y

>70 y

 2.4*

3.3*

3.7*

3.7*

3.7*

3.7*

 130

130

130

130

130

130

 31*

38*

38*

38*

30*

30*

 ND

ND

ND

ND

ND

ND

 34

52

56

56

56

56
Females

9-13 y

14-18 y

19-30 y

31-50 y

51-70 y

>70 y

 2.1*

2.3*

2.7*

2.7*

2.7*

2.7*

 130

130

130

130

130

130

 26*

26*

25*

25*

21*

21*

 ND

ND

ND

ND

ND

ND

 34

46

46

46

46

46
Pregnancy

<19 y

19 – >50 y

 3.0*

3.0*

 175

175

 28*

28*

 ND

ND

 71

71
Lactation

<19 y

19 – >50 y

 3.8*

3.8*

 210

210

 29*

29*

 ND

ND

 71

71

AI* = Adequate Intakes

ND = None determinable

Dietary Reference Intake (DRIs):

Recoommended intakes for individual: Vitamins

Life Stage Group Vit A

µg / day

Vit C

µg / day

Vit D

µg / day

Vit E

mg / day

Vit K

µg / day

Infants

0-6 months

7-12 months

 400*

500*

 40*

50*

 4*

5*

 4*

5*

 2.0*

2.5*
Children

1-3 years

4-8 years

 300

400

 15

25

 5*

5*

 6

7

 30*

55*
Males

9-13 y

14-18 y

19-30 y

31-50 y

51-70 y

>70 y

 600

900

900

900

900

900

 45

75

90

90

90

90

 5*

5*

5*

5*

10*

15*

 11

15

15

15

15

15

 60*

75*

120*

120*

120*

120*
Females

9-13 y

14-18 y

19-30 y

31-50 y

51-70 y

>70 y

 600

700

700

700

700

700

 45

65

75

75

75

75

 5*

5*

5*

5*

10*

15*

 11

15

15

15

15

15

 60*

75*

90*

90*

90*

90*
Pregnancy

<19 years

19 – >50 years

 750

770

 80

85

 5*

5*

 15

15

 75*

90*
Lactation

<19 years

19 – >50 years

 1200

1300

 115

120

 5*

5*

 19

19

 75*

90*
Life Stage Group Vit B1

mg / day

Vit B2

mg / day

Vit B3

mg / day

Vit B6

mg / day

Folate

µg / day

Vit B12

µg / day

Infants

0-6 months

7-12 months

 0.2*

0.3*

 0.3*

0.4*

 2*

4*

 0.1*

0.3*

 65*

80*

 0.4*

0.5*
Children

1-3 years

4-8 years

 0.5

0.6

 0.5

0.6

 6

8

 0.5

0.6

 150

20

 0.9

1.2
Males

9-13 y

14-18 y

19-30 y

31-50 y

51-70 y

>70 y

 0.9

1.2

1.2

1.2

1.2

1.2

 0.9

1.3

1.3

1.3

1.3

1.3

 12

16

16

16

16

16

 1.0

1.3

1.3

1.3

1.7

1.7

 300

400

400

400

400

400

 1.8

2.4

2.4

2.4

2.4

2.4
Females

9-13 y

14-18 y

19-30 y

31-50 y

51-70 y

>70 y

 0.9

1.0

1.1

1.1

1.1

1.1

 0.9

1.0

1.1

1.1

1.1

1.1

 12

14

14

14

14

14

 1.0

1.2

1.3

1.3

1.5

1.5

 300

400

400

400

400

400

 1.8

2.4

2.4

2.4

2.4

2.4
Pregnancy

<19 years

19 – >50 years

 1.4

1.4

 1.4

1.4

 18

18

 1.9

1.9

 600

600

 2.6

2.6
Lactation

<19 years

19 – >50 years

 1.4

1.4

 1.6

1.6

 17

17

 2.0

2.0

 500

500

 2.8

2.8
Carbohydrates

Carbohydrates

February 20th, 2010 by admin  |  No Comments

Carbohydrates are sugar of various types that provide our body with energy. Carbohydrates provide 4 calories for each gram of weight. There are two main types of carbohydrates:

  • Simple carbohydrates
  • Complex carbohydrates

Simple carbohydrates

Simple carbohydrates are short chains of sugars known as monosaccharides (glucose, fructose and galactose) and disaccharides (sucrose, lactose and maltose).

Foods that contains simple carbohydrates:

  • fruits (sucrose)
  • vegetables (sucrose)
  • table sugar (sucrose)
  • breast milk (lactose)
  • cow’s milk (lactose)
  • milk products (lactose)
  • wheat (maltose)
  • barley (maltose)

Complex Carbohydrates

Complex carbohydrates are longer chains of sugars known as polysaccharides. Fiber is a very important polysaccharides that we need for our health.

Foods that contains simple carbohydrates:

  • rice
  • vegetables
  • beans
  • potatoes

Foods that are high in carbohydrates:

Food / 100g Amount (g)
Rice 80
Raisins, seedless 79
Barley, pearled, raw 78
White wheat flour, all-purpose 76
Oat bran, raw 66
White chocolate 59
Condensed milk 54
Roasted chestnuts 53
Rhubarb, frozen, cooked, with sugar 31
Spaghetti, cooked without added salt 31
Plums, dried (prunes), stewed, without added sugar 28
Spaghetti, whole-wheat, cooked 27
Raspberries, frozen, sweetened 26
Strawberries, frozen, sweetened 26
Egg Noodles, cooked 25
Couscous, cooked 23
Bananas 23
Red kidney beans, boiled without salt 23
Chickpeas, canned 23
Blueberries, frozen, sweetened 22
Baked potato with flesh and skin 21
Sweet potato, canned 21
Lentils, boiled without salt 21
Sweet corn 19
Canned tomato paste, without salt added 19
Asian pears 11
Papayas 10

Ideal Amounts of Carbohydrates in the Diet

Nutrients Children, 1-3 year old Children, 4-18 year old Adults
Fat 30-40% of the total energy intake 25-35% of the total energy intake 25-35% of the total energy intake
Carbohydrates 45-65% 45-65% 45-65%
Protein 5-20% 10-30% 10-35%

How Much Carbohydrates Should You Eat

Dietary reference intake (DRIs): recommended intakes for infants, children, pregnant women and breastfeeding moms.