Nutrition notes

From raju

calories and macro nutrients

item size calories protein (g) fat (g) carbohydrates (g) fiber source
Rice 1 cup 240 3 0.3 54 http://healthyeating.sfgate.com/rice-vs-chapati-4471.html
Chapati 6 inch 71 3 0.4 15 2 http://healthyeating.sfgate.com/rice-vs-chapati-4471.html
Egg 1 large (50 g) 78 6 5 0.6 0 https://www.google.com/#q=egg+nutritionn
Watermelon 280 g 85 1.7 0.4 21 1.1 https://www.google.com/#q=watermelon+nutritionn

carbohydrates

  • three types - starch, sugar and fiber.
  • total carbohydrate daily recommendation = 300 grams
  • 45 - 65 percent of daily calories should come from carbohydrates, or between 225 and 325 grams for a 2,000 calorie diet.

Fiber

  • Fiber helps maintain bowel regularity, may decrease risk of {Type 2 diabetes, high blood sugar, obesity, high cholesterol, colorectal cancer}
  • Since it is not digested, it does not provide energy or increase blood sugar levels.

Sugar

  • two types - natural, artificial
  • sucrose :: table sugar, fructose :: fruit, lactose :: milk
  • nutritional labels do not distinguish between natural and added sugars
  • Added sugar <= 25% of total calories. or 125 grams for a 2,000 calorie diet
  • Fruit, milk, veggies - sources of natural sugar

Sugar Alcohol

  • common varieties - sorbitol, xylitol and mannitol
  • avoid foods with these


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