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Bio 103: Biology

Assignment # 01

The Amount of Calories That I Take EveryDay

Prepared For

Dr. Khairul Azam, Professor

Department of life sciences

Prepared By

M. Abdullah Al Mamun

ID# 043 151 030

Sec 19

North South University

Date Of Submission:14-12-2009

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Table ofContent

ContentPages

Acknowledgement 03

Letter of transmittal 04

Introduction & my profile 05

The Amount of Calories that I Take

Everyday

My Breakfast ------------------------- 06

My Lunch------------------------------ 07

My Snacks-----------------------------08

My Dinner----------------------------- 09

How much carbohydrate, protein and Fat --------10

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Acknowledgement

ContentPages

Acknowledgement 03

Letter of transmittal 04

Introduction & my profile 05

The Amount of Calories that I TakeEveryday

My Breakfast ------------------------- 06

My Lunch------------------------------ 07

My Snacks-----------------------------08

My Dinner----------------------------- 09

How much carbohydrate, protein and Fat --------10

Conclusion---------------------------------------

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First of all I would like to thank the almighty for giving me the strength and the

aptitude to complete this assignment within due time. For the proper completion of this

assignment foremost I would like to thank duly our honorable faculty Dr. Khairul

Azam, who showed us the way, gave us the opportunity and helped us in every single

corner for this task. Without his guidance, this assignment might have never seen the

light of publication. I express my profound indebtedness and gratitude to him for his

valuable advice that helped immensely in preparing this assignment.

I believe that this assignment provides me with a vast learning. This in-depth

analysis makes me to connect the theory with the real life phenomenon. I also like to

show my gratitude for the guidance I received from him while facing any problem in

doing this task.

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7th December, 2009

Dr. Khairul Azam,

Faculty, Department of life science,

North South University

Course: BIO 103

Sub: Permission to submit the Assignment.

Dear Sir,

With due respect and humble submission, I, M. Abdullah Al Mamun (ID#043 151 030),

the student of Your Bio 103 course, section 19 have prepared a complete report on the

assignment The Amount of Calories That I Take Every Day. I have

tried my best to provide my every detail and possible forecast, in this assignment. I tried

to make the best use of my learning from this course. Much of my information comes

from

We thank you for giving us the opportunity to explore critically

entrepreneurial aspects of establishing our own business that has been expected to

become a lucrative business in the country. We are grateful for your valuable advice andkind co-operation.

Sincerely Yours,

M.Abdullah Al Mamun

ID# 043 151 030

Introduction:

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Calories are needed to provide energy so the body functions properly. The

number of calories in a food depends on the amount of energy the food provides. The

number of calories person needs depends on age, height, weight, gender, and activity

level. People who consumes more calories than they burn off in normal daily activity or

during exercise are more likely to be overweight.

Calories content of protein carbohydrates and fat:

Protein in the foods we eat is broken down into individual amino acids. Our body

uses the amino acids to build and repair the various parts of our body. Our body uses also

needs protein for components immune system, hormones, nervous system and organs.

Protein helps build and maintain our muscles. Meats, fish, beans, nuts, and seeds are

good sources. The main form of energy for our body is carbohydrate.Carbohydrates

gave us energy. Complex carbohydrate comes from grains, cereals, vegetables, and fruits.

If we dont get enough carbohydrate, our body can make glucose from protein or fat and

if we get too many carbohydrates, our body is very good at strong them as fat. We can get

sugars in fresh or dried fruit, honey, jam or syrups. Another raw material our body needs

is fat. Fat gives us extra energy. We need some but not too much. The monounsaturated

Fats in nuts, seeds, canola and olive oils, and fish are considered good fats. The

saturated fats in butter and animal products are bad fats.

In this assignment I am going to show The Amount of Calories That I Take

Every Day.

My profile:-

Name Age Sex Height Weig

M. Abdullah Al Mamun 23+ Male 57 53K

Fathers Name: Md. Wazi Ullah 54 Male 57 65Kg

Mothers Name: Nurjahan Begum 46 Female 53 50Kg

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My Breakfast

Breakfast really is the most important meal of the day. Not only does it gives us

energy to start a new day , but breakfast is linked to many health benefits, including

weight control and improved performance. Studies show that eating a healthy breakfast

can help to give us:

A more nutritionally complete diet, higher in nutrients, Vitamins and minerals.

Improved concentrations and performance in the class room and Bed room.

More strength and endurance to engage in physical activity.

Lower cholesterol level.

Generally I take 1 large Egg, 3slices of bread, a couple glasses of water and a of milk in

my Breakfast

Breakfast

Name of Food Primary

Food

Quantity Calories Total Calories

Bread (3 Pieces) CHO

P

F

54gm*4Cal

18gm*4cal

4.5gm*9cal

216

72

40.5

328

Boiled Egg (1pieces) CHO

P

F

1gm*4cal

6gm*4cal

5gm*9cal

4

24

45

73

Milk ( 200ml) CHO

P

F

12gm*4cal

8gm*4cal

36gm*9cal

36

32

324

392

Total calories taken on lunch 794

Ratio of carbohydrate, protein and Fat 2:2:1:1.5

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My Lunch

Lunch is an important part of our exercise program. We must not struggle with

eating an adequate lunch and experiment with different solutions. The benefits that

accompany proper lunch time nutrition: reduced hunger, more energy, better workouts,

fewer food cravings and obsessions, and more energy to choose and prepare a proper

dinner. Eating lunch assists in ensuring we get all the vitamins, minerals and other

nutrients we need each day to keep healthy. We wont go wrong if we strive to eat about

third of our days calorie intake at lunch. So, the lunch is very important which can be a

factor of our good health.

Generally I eat rice, Cooked Roasted/ Chicken in my lunch.

Lunch

Name of Food Primary

Food

Quantity Calories Total

Calories

White rice(2

Cups)

CHO

P

45

5

45gm*2*4cal=360cal

5gm*2*4cal=40cal

400

Cooked Roasted

or Chicken

CHO

P

43

5

43gm*4cal=172cal

5gm*9cal=45cal

217

Total calories taken on lunch

Ratio of carbohydrate, protein and Fat: 4.5:4.8:0.5

My Snacks

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Snacks avoid the in correct snack always associated with hyper calorie food; In

fact it is associated with a quick meal, not to be confused. There is a split supply of

nutrients throughout the day, supplying the needs of our body helping to avoid excesses

in main meals.

Generally, I eat some fast food items or fruits.

Snack

Name of Food Primary

Food

Quantity Calories Total

Calories

Chicken nuggets CHO

P

F

23

6

4

23gm*4cal=92cal

6gm*4cal=24cal

4gm*9cal=36cal

152

Bananas (1) CHO 27 27gm*4cal=108cal 108

Total calories taken on lunch

Ratio of carbohydrate, protein and Fat: 10:1.2:0.8

My dinner

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Dinner is the important meal in the daily or another cycle of meals, typically

requiring more formal culinary arrangements, table trapping, and etiquette, and probably

more abundant foods and drinks. Children who eat dinner with their families every night

of the week are 20 percent less likely to drink, smoke, or use illegal drugs.

Generally, I eat some White rice fish and vegetables

Name of Food Primary

Food

Quantity Calories Total

Calories

White rice( 2 Cup) CHO

P

45

5

45gm*2*4cal=360cal

5gm*2*4cal=40cal

400

Fish

Vegetables

P

CHO

80

60

80gm*4cal=320cal

60gm*4cal+240cal

320

240

Total calories taken on lunch 960

Ratio of carbohydrate, protein and Fat: 7:5.6:1

Total calories taken per day = (794=617+960+260)

=2631

Comparative Calorie Study`

Primar Calories Calories Calories Calories Total Balanced Diet for Balanced deviation

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y Food From

Breakfast

from

Lunch

From

Dinner

from

Snacks

Calories {70 kg} diet for

me {85

kg}

CHO 256 360 600 200 1416 440gm*4cal=1760

cal

2137 333cal les

consumed

P 128 212 360 24 724 70gm*4cal=280cal 340cal 484cal

over

consumed

F 410 45 0 36 491 50gm*9cal=450cal 546cal 384cal les

consumed

Total 794 617 960 260 2631 2490cal 3023cal 233cal les

consumed

Ratio of carbohydrate, protein and fat: 8:4.3:1.3

How Much Fat, Protein And Carbohydrate Do I Need?

The human body requires various types of nutrients in order to keep our body healthy and

body feet. These nutrients should be taken appropriately in our diet. The diet that we

follow should be balanced. Balanced diet is a diet, which provides all the nutrients

needed by the body in correct proportions.

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This means that it should contain all the types of nutrients in the required quantities. Each

meal should contain sources of carbohydrates (such as cereals), proteins (such as pulses),

and fats (such as cooking oil), vitamins and minerals (such as variety of vegetables).

Calorie Needs Calculator

My height: 5 (feet), 7 (inches)

My weight: 53 (kg)

My Age: 23+

Sex: m

Weight Goal: Gain

Calorie That I need:

I will need at least 2830 calories to improve my weight and activity level.

Daily Caloric Expenditure

I burn 1400 calories during a typical day. This estimate is based on my body weight,

height, age, gender, and my average level of activity.

Conclusion and Recommendation:-

According to deviation column my carbohydrate and fat intake are too less than

standard. And protein is consumed in a large quantity by me. But as I know I am

underweight so I should follow diet chart to increase my weight. According to my height

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5 7 my weight should be 65 kg. So it is recommended to eat less saturated fat and foods

which contain cholesterol. We should be aware to take these primary foods properly in

our daily life because without these foods our body becomes weaker day by day. So to be

a healthy person we need to take the primary foods in our everyday life.

Bibliography:

http://www.calories-nutrition.buddysslim.com/poached-egg/

http://www.nutristrategy.com/nutrition/calories.htm

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http://www.calories-nutrition.buddysslim.com/poached-egg/http://www.nutristrategy.com/nutrition/calories.htmhttp://www.calories-nutrition.buddysslim.com/poached-egg/http://www.nutristrategy.com/nutrition/calories.htm

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http://www.oph-good-housekeeping.com/bread-nutrition.html

http://caloriecount.about.com/calories

http://caloriecount.about.com

http://caloriecount.about.com/cc/calories-burned.php

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http://www.oph-good-housekeeping.com/bread-nutrition.htmlhttp://caloriecount.about.com/calorieshttp://caloriecount.about.com/http://caloriecount.about.com/cc/calories-burned.phphttp://www.oph-good-housekeeping.com/bread-nutrition.htmlhttp://caloriecount.about.com/calorieshttp://caloriecount.about.com/http://caloriecount.about.com/cc/calories-burned.php