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 | |
White rice | 1 cup | 204 | 4.2 | 0.44 | 44.08 | 0.6 | https://www.fatsecret.com/calories-nutrition/generic/rice-white-cooked-regular?portionid=16.. |
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