Nutritional values

Energy from Nutritional values

This manual is designed to provide general information about the nutritional values that are used in the MyCalorieCoach software program. MyCalorieCoach can calculate over 50 graphics of nutrients, vitamins and minerals. The red line represents the maximum (100%) value of the recommended nutrients (see image).

The idea is not to get above or below the red line in the graphic. The amount of daily recommended nutrients is based on statistics provided by the Food Council (Voedingsraad). Differences in gender and age have been taken into account. You can modify the recommended nutrients yourself in your profile.

Food contains energy, which is expressed in Kilocalories (KCal) or kilojoules (Kj). A calorie is not a nutrient, but a unit of energy. One kilocalorie equals 4.2 kilojoule (1000 joule). Our bodies extracts nutrients (fat, carbohydrates, proteins, alcohol) from our food to be able to absorb energy. These nutrients provide the following energy quantities:

Fat

Fat provides the most calories (9 kilocalories per gram). In a healthy diet, between 20 and 40 percent of all calories come from fat. Fat can be divided into unsaturated and saturated fat. It is important to choose products that contain as little saturated fat as possible. Saturated fat increases the cholesterol in our blood, whereas unsaturated reduce it. Transfat is an exception, and it is even worse than saturated fat. By replacing 5 percent of saturated fat with unsaturated fat we can reduce the risk of cardiovascular diseases by 20 to 40 percent.

Proteins

Proteins are important for building and maintaining our body. In addition, they provide energy (4 kilocalories per gram) and amino acids. Amino acids are the building blocks of cells, muscles, organs, the nervous system, bones and blood. In a healthy diet, proteins provide 10 to 15% of the energy. Proteins are found above all in vegetable and animal fibres. Vegetable proteins are provided most of all by bread, grains and legumes. Animal protein comes primarily from meat, fish, poultry, milk, cheese and eggs. A protein deficiency leads to a lack of strength and a reduced resistance to (infectious) diseases.

Carbohydrates

Carbohydrates are an important source of energy (4 kilocalories per gram). They provide energy that is needed by our body and serve as fuel for our brain. In a healthy diet, carbohydrates supply at least 40 percent of the required energy. Carbohydrates in the form of starch comes primarily from bread, potatoes, rice, pasta and legumes. Carbohydrates can be stored in the body only to a limited extent. A lack of carbohydrates leads to bad breath, fatigue and lack of concentration.

Fibres

Fibres (food fibres) is the collective terms for a number of substances found in plants. Fibres and indigestible substances that allow our bowels to do their work. Important sources of fibres are bread, potatoes and fruit and vegetables. A shortage of fibres can lead to intestinal problems. Fibre-rich food is important to prevent obesity, because fibres make us feel full and because they contain few or no calories.

Sodium

Sodium is important to the water management and it makes the muscles contract and allows our nerves to function properly. Sodium also is an important blood pressure regulator. Sodium is found in food and it is also added to our food in the form of salt. The amount of sodium occurring naturally in our food is more than enough. In case of diarrhoea there may be a shortage of sodium in the body, and there is a risk of dehydration. To much sodium is bad for the kidneys, it increases the risk of high blood pressure and it can lead to decalcification.

Sources:

http://en.wikipedia.org/wiki/Nutrition