Dr Ubaid N P 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. 18-29 yrs, 55 kgs, non pregnant, 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. 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 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 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 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 bieng. 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 - 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 1. 2. 3. 4. 5. 6. Energy from cereals should comprise 70% of the total energy requirement (it should not exceed 75 %) Cereal protein: Pulse protein = 5: 1 All vegetables should not exceed 150g Fats should not exceed 15% of the total calories (5% from sugar, 5% from saturated fat and 5% from unsaturated fat) Minimum intake of milk should be 100 ml Food should be palatable Calculate the diet for a person requiring 2400 Kcal energy per day? 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 2498 KCal 61.6 mg TOTAL 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?