Nutritics for B igboy
Male, 38, 156kg, 181cm, 47.6 BMI,
Untitled Log
NUTRIENT
22nd Nov 2015 - 23rd Nov 2015
INTAKE
TARGET
LOWER LIMIT
LIMITS
ACTUAL INTAKE
RECOMMENDED
Showing Day - ALL of 1
UPPER LIMIT
- ENERGY -
Energy(Kcal)
3698
Energy(Kj)
15471
3007
N/A
- MACRONUTRIENTS -
! Carbohydrate
Protein
! Fat
205g
468-780g
199g
125-218g
<312g
182g
67-117g
>50g
Fat
Your fat intake is above the recommended intake. A high fat diet can increase total energy intake significantly as fat has a high energy density at 9
kcals per gram. This may increase your energy intake above the required levels and lead to weight gain, or displace other important nutrients such as
carbohydrate or protein.
Fats are composed of carbon, hydrogen and oxygen arranged in ratios that makes them insoluble in water. Fats may be saturated or unsaturated,
depending on the carbon to hydrogen ratio. Unsaturated fats come primarily from plant sources such as vegetable oils, avocado, nuts, seeds and fish.
Saturated fats come primarily from animal sources such as cheese, dairy and red meat but also from plant sources such as coconut, palm kernel oil
and cocoa butter. Fats are the most concentrated form of energy for the body at 9kcals per gram, they improve taste and texture of food and can help
achieve satiety (fullness) from a meal. They can also delay gastric emptying and reduce the glycaemic response of food. Fats are required to
transport, effectively absorb and use vitamins A, D, E, and K. They form insulation on nerve fibre which helps transmit nerve impulses, and they form
compounds such as phospholipids and lipoproteins which form cell membranes and enable transport of nutrients and metabolites across cell
membranes.
! Water
2133ml
! Alcohol
66g
2406-3608ml
<21g
Alcohol
Your alcohol intake is above the recommended intake. Alcohol is high in calories at 7kcals per gram and has been found to stimulate appetite.
Research shows that the rate of abdominal weight gain increases with the frequent use of alcohol. Alcohol consumption can inhibit the uptake of B
vitamins and zinc, increasing risk of deficiency in these nutrients. Alcohol can also have a significant impact on athletic performance and recovery by
impairing human growth hormone (HGH) release during sleep, and diminishing the rate of protein synthesis. Alcohol can also cause dehydration as it
interferes with the mechanisms that regulate water homeostasis. In the longer term, chronic alcohol abuse can cause alcoholism, fatty degeneration of
the liver, liver cirrhosis (scarring), hypertension and cancer.
Alcohols are composed of carbon, hydrogen and a hydroxyl group (-OH). Alcohol in the form of ethanol is found in beers, wines and spirits. It is
produced by fermenting the carbohydrate (sugar or starch) contained in plants. Alcohol is high in energy but does not contribute a significant amount of
essential nutrients to the diet, and therefore is often referred to as empty calories. Reports that moderate alcohol consumption can benefit cardiac
health are controversial and should be treated with caution. Alcohol is safe to consume in moderate quantities, and should be factored in to the days
total energy allowance when taken.
- CARBOHYDRATE COMPONENTS -
Sugars
11.8g
<88g
- LIPID COMPONENTS -
! Saturated fat
69g
<33g
NUTRIENT
INTAKE
Monounsaturated fat
62g
Polyunsaturated fat
23g
TARGET
ACTUAL INTAKE
RECOMMENDED
UPPER LIMIT
43-67g
>6.5g <33g
! › omega3(n-3)
1.1g
› omega6(n-6)
7.5g
>3.3g
777mg
<300mg
! Cholesterol
LOWER LIMIT
LIMITS
2-4g
>0.7g
- MINERALS & TRACE ELEMENTS -
! Sodium
5859mg
1600mg
>500mg <2400mg
Calcium
1038mg
700-1500mg
>400mg <1500mg
- VITAMINS -
! Vitamin A (ret eq)
445µg
1500µg
>500µg <9000µg
! Vitamin D
2.1µg
10-20µg
>2.5µg <80µg
! Vitamin E
3.5mg
19mg
>4mg <540mg
! Vitamin C
24mg
220mg
>40mg <2000mg
- OTHER Generated by Nutritics v3.74 on 22 Nov 2015
Figures from Nutritics guidelines for male non-athletes 17-55 years old
Macronutrient Analysis
CARBOHYDRATE
PROTEIN
FAT
ALCOHOL
204.9g
198.9g
182.3g
66g
g/kg body-weight
1.3
1.3
1.2
0.4
Kilocal
800
796
1641
462
Kilocal %
22%
22%
44%
12%
Intake
DAY 1