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How to use
|
 | Jason Antony |
In this example I will show you how to add the information for a simple breakfast.
"How many teaspoons of butter do you use? How much does the bread weigh? Or how much cereals and milk do you use?"
This is the kind of questions you need to find the answers to. This is the tricky part; you have to weigh and measure a lot.
As Easy As One, Two, Three
First you go to the "Breakfast"-part of calorie counting chart. In the column "Food/Quantity" you write "oatmeal muffin", and how much it weighs, let’s say 113 g which is a medium size muffin.
Second, now that you know what you ate, you start checking the caloric content in the calorie calculator. Most foods contain calories from more than one of the calorie groups. For example, your muffin has carbohydrates from flour, protein from egg and some fat.
It’s not enough to know only the total caloric content for your meal. It’s also useful to know how much calories you get from each group; fat, carbohydrates and protein.
According to the Third you sum it up and as you know that 1 gram of carbohydrates equals 4 calories, 1 gram of fat 9 calories and 1 gram of protein 4 calories, you can easily convert the nutritional information per gram you get from the calorie calculator into calories.
Your medium size oat bran muffin (113 g) has:
8 grams of fat; which equals 72 calories,
55 grams of carbohydrates; which equals 220 calories,
and8 grams of protein; which equals 32 calories.
55 grams of carbohydrates; which equals 220 calories,
and8 grams of protein; which equals 32 calories.
This makes a total of 324 calories; 22% from fat, 67% from carbohydrates and 10% from proteins.
Fill in the numbers for fat, carbs and protein in their columns on the first page of the calories counting chart. Also fill in the total amount of calories, 324, under the "Calories per Meal" column.
As you can see, an oat meal muffin is not a very balanced breakfast. It’s too high in carbohydrates and too low in proteins. Now that you know this, it’s easy for you to do the necessary adjustments.
You can proceed in the same way with the rest of your meals and get a total of how many calories per day you eat, but it’s also fine if you want to take it one meal at a time.
With you on the weigh,
Eva
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