Daily Nutritional Needs: Calories, Proteins, Fats, and More Explained - Nutrition

Dr. Cai Xiuwen reply Nutrition

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Hello, Koala!
◎ How much nutrition does a person need in a day? The caloric requirements of an individual are influenced by factors such as age, gender, ethnicity, activity level, and health status.
For example, the caloric and nutrient needs of a child differ from those of an elderly person.
Even among two college students of the same age, one majoring in Chinese and the other in Physical Education, their caloric needs will vary.
Generally, a moderately active person in their twenties requires about 1600-2200 kcal per day, with protein needs around 50-56 grams per day, accounting for 8-15% of total caloric intake.
Carbohydrates should make up 50-63% of total calories, which translates to about 225-330 grams per day, while fats should account for 25-30% of total calories, requiring about 50-60 grams of fat daily.
According to the Dietary Reference Intakes (DRIs) set by the Ministry of Health and Welfare in Taiwan, the recommended daily intake of calcium is 1000 mg, and the suggested daily salt intake is 8-10 grams (approximately 3200-4000 mg of sodium).
National nutrition surveys indicate that the average daily salt intake in Taiwan is about 15 grams, significantly exceeding the body's requirements.
To prevent hypertension, individuals with high blood pressure should limit their intake to below 5 grams.
◎ Why do middle-aged individuals tend to have larger bellies? This is primarily due to the distribution of fat cells in the abdominal, hip, and thigh areas.
As metabolism slows down with age and activity levels decrease, the caloric expenditure diminishes, leading to the enlargement of fat cells and subsequent weight gain.
◎ How many carbohydrates are in 80 grams of white rice? A bowl of rice weighing about 200 grams contains approximately 280 kcal, so 80 grams of white rice would have about 112 kcal.
◎ Can consuming too many carbohydrates block blood vessels? In a healthy individual, carbohydrates entering the gastrointestinal tract are digested and converted.
When the body's caloric needs are met, any excess carbohydrates are converted into glycogen or fat for storage, in addition to maintaining normal blood glucose levels.
However, if there is a dysfunction in the body's metabolism, blood glucose may not be processed normally, leading to elevated blood sugar levels.
A fasting blood glucose level exceeding 126 mg/dL can be diagnosed as diabetes.
Diabetic patients are at a higher risk for atherosclerosis, which can lead to complications such as stroke and myocardial infarction.
◎ Does eating cereal for breakfast count as a serving of grains? How many grams equal one serving? Is your serving size based on caloric content? Foods are categorized into six major groups based on caloric and nutrient content, including grains, fish/meat/eggs/beans, vegetables, fruits, fats, and dairy.
Portions are then determined based on equivalent caloric and nutrient content.
One serving of grains contains 2 grams of protein, 15 grams of carbohydrates, and 70 kcal.
Grains include rice, noodles, steamed buns, corn, barley, red beans, green beans, water chestnuts, sweet potatoes, taro, potatoes, pumpkin, lotus root, cereal, chestnuts, etc.
A serving of cereal is 20 grams, while a serving of white rice is 50 grams, and sweet potatoes or taro is 55 grams.

I hope this information answers your questions! Wishing you peace and health.

Best regards,
Hsiu-Wen

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Reply Date: 2003/08/24