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Your question does not indicate what kind of a calorie chart you are requesting. There is, however, a basic one which can be followed. A calorie chart would tell you what kind foods have what kinds of nutrients and subsequently, what kind of calories they each contain. This would then dictate your intake of all kinds of foods. It is important to remember that the calorie chart is based upon weight in terms of grams. For instance, 25 grams of carbohydrates contain about 100 calories. For a normal person, a minimum of 100 carbohydrates per day is required to function normally and keep the body running in perfect condition. The maximum amount of carbohydrates you would require would depend wholly upon what kind of lifestyle, work and general activity levels you have. Basically, the entire amount of food intake is determined by the kind of levels of activity and subsequent metabolism you have. For example, people who live a sedentary lifestyle will require considerably less calories than those who are active sports people or those who hold an outside job.
The daily calorific intake for an average healthy adult ranges between 1,700 to 2,500 calories per day. This amount of calorific intake must be equally distributed between all food groups in order to maintain optimum health. The food groups are carbohydrates, proteins, vitamins, minerals and fats. For an average adult diet, you would need to consume 200 grams of carbohydrates (800 calories), about 100 grams of proteins (400 calories), 60 grams of fat (540), and unlimited vitamins and minerals. It is important to remember that there will be a small amount of calorific content in vitamins and minerals as well. Though this is negligible, it is in all likelihood enough to bring your average to about 2,000 calories. Now it is time to detail sources of each of the food groups.
- Carbohydrates: richly found in grains, breads, rice, pasta and vegetables such as potatoes.
- Proteins: richly found in all dairy products, lean meat, white meat, egg whites, yellow colored fruits and vegetables.
- Fats: sugars, oils and processed foods.
- Vitamins and minerals: are found in raw, uncooked and unprocessed fruits, vegetables, soy and all soy products. You can make a combination of all the food groups going by this chart and determine your calorie intake on a daily basis if you want. This kind of a chart also makes it extremely flexible for you to pick and choose what you want to eat and how much.
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