How to use our meal calculator?
1. In the food menu, you will find a list of different food items, arranged alphabetically and for each food item, there are the measure used and the amount of different nutrients like carbohydrates, proteins and fats.
2. Browse the menu or search it for your food item, by using any part of the name in the search box. For example, you can search for "apple juice" by entering the word apple, the results will contain all food items composed of apple such as "apple juice", "apple pie", "Apples, Dried, Sulfured", ...etc. To display all food items, click on "show all".
3. Additionally, you can arrange the results according to thier contents of any nutrient in ascending or descending order by clicking on the corresponding column head.
4. When you find a food item and need to add it to your meal, click on "add food", this action will take you to your meal containing all of your added food items.
5. For each added food item in your meal select the quantity of measures of that item by choosing a value from the dropdown box under the first column "Qty".
6. In the last row, you will find the total amounts of all nutrients that are present in your meal. If you want to remove any food item at any time click on "remove food"
7. Now, you can close your meal and come again later one, you will find the same food items you selected in the last visit.
Facts about nutrients
On the average, to maintain desirable weight, adult males need about 2,700 calories per day and adult females need about 2,000 calories per day. However, the amount of calories required per day depend on your age, weight, hieght and daily activity. Use our daily calorie requirements calculator, to get it calculated automatically for you.
It is certain that if you want to lose weight, you must take in fewer calories than you burn. This means that you must either choose foods with fewer calories, or you must increase your physical activity, preferably both.
Carbohydrates, Proteins, and Fats
The recommended daily intakes of these nutrients are calculated as percentages of total calorie requirements. 55% of total calories should come from carbohydrates, 15% from proteins, and 30% from fats. Use our daily calorie requirements calculator to calculate the daily requirements of carbohydrates, proteins, and fats in terms of calories and grams per day.
Research shows that eating too many high-fat foods contributes to high blood cholesterol levels. This can cause hardening of the arteries, coronary heart disease and stroke. High-fat diets may also contribute to a greater risk for some types of cancer, particularly cancers of the breast and colon.
For adults with heart disease a diet of 20 percent or even 10 percent of calories from fat is advised.
Saturated fat is solid at room temperature. Saturated fat is the least healthy of all fats/lipids. It is linked to higher levels of cholesterol, heart disease, strokes and breast cancer.
Common sources of saturated fat include animal fats, butter, lard, red meat, cheese, cream and milk. Certain vegetable oils, like coconut and palm oil are also high in saturated fat.
It's worth remembering that the body can manufacture its own saturated fat so you don't actually need to include any saturated fat in your diet. Reducing saturated fat to less than 10 percent of calories (i.e. less than 1/3 of total fats should be saturated) will help you lower your blood cholesterol level. For the sake of your health and weight it is best avoided.
you can reduce the saturated fats in youe diet by using skim milk and low fat cheeses instead of whole milk and cheese. You can also use less fat, oil, butter, and margarine. At the table, use tub margarine instead of butter. Another way to cut down on fat is to drain and trim meats and take the skin off poultry. Simply reducing the total amount of fat we eat goes a long way toward reducing saturated fats.
Fats that help to lower blood cholesterol if used in place of saturated fats. However, unsaturated fats have a lot of calories, so you still need to limit them. There are two types: mono-unsaturated and polyunsaturated. Most (but not all!) liquid vegetable oils are unsaturated. (The exceptions include coconut, palm, and palm kernel oils.)
The American Heart Association recommends eating no more than 300 milligrams of cholesterol per day. But don't just look at the cholesterol contained in a food item. A product high in total fat or saturated fat can be an even bigger contributor to high blood cholesterol levels. For example, "cholesterol free" potato chips may be high in fat and may contribute to raising your cholesterol level, because high-fat foods cause the formation of cholesterol in the body, even if the food itself contains no cholesterol.