Calorie requirement for different age groups

The amount of energy supplied by a nutrient is measured in calories. Different foods can be used by the body to produce different amounts of energy. 60 to 65 percent of your calories are spent just keeping you alive and keeping your heart beating, your kidneys filtering waste, and maintaining temperature near 98 degrees. Another 25 percent goes for pure movement. The remaining 10 percent of calories is spent processing food. At least a minimum amount of 1200 calories of nutritious food should be consumed a day.

1000 calories = 1 kilocalorie

1 kilocalorie = 4.2 kilojoules

LIFE STAGE	GENDER/AGE	CALORIES
INFANT	0-6 months	650
INFANT	6 months- 1 year	850
TODDLER	Boys: 1–3yrs  Girls: 1–3yrs	1,230 1,165
CHILDREN	Boys: 4-6yrs  Girls: 4-6yrs	1,715 1,545
CHILDREN	Boys: 7-10yrs Girls: 7-10yrs	1,970 1,740
TEENAGER	Boys: 11-14yrs Girls: 11-14yrs	2,220 1,845
TEENAGER	Boys: 15-18yrs  Girls: 15-18yrs	2,755 2,110
ADULTS	Boys: 19-50yrs Girls: 19-50yrs	2,550 1,940
SENIORS	Boys: 19-50yrs Girls: 19-50yrs	2,550 1,940

Note: - Infants nutritional needs are not gender based. Both grow fast, have high metabolisms, and require balanced diets and liquids.

Weight Conciousness

Now a days everyone wants to maintain their body so that they will not look overweight.Having a slim body is not so difficult but doing unnecessary dieting is bad for health. So one should keep his or her body healthy and if you want to lose calories and fat in your body do some common things. Here are some steps to be healthy as well as keeping your body in a good shape.

1. Give ten minutes to your body to do some exercise in morning. It is very necessary to keep your body in shape. Follow this link to know some basic exercise. http://exercise.about.com/od/exerciseforbeginners/a/simple_exercise_2.htm and this link to know some tips about workout http://www.wholefitness.com/basicworkout.html. And after exercise give your body 10 minutes rest.
2. Then avoid eating Sweets and having sugar because there are lots of calories in sugar which is not good for our body. Use sugar free instead of sugar.
3. Avoid eating potatoes, Dry fruits oily and junk food.Junk food is not only unhealthy, but it affects our body also.
4. Do not drink alcoholic drinks Coffee as well as tea even avoid chocolates. It is not good for and health not good for body.Try some juices and some milkshakes.
5. Eat  vegetables, fruits and  pulses daily and SPROUTS- awesome for health and  body too, eat sprouts thrice a week and see the change within 2 or 3 months.  It  is good  for  skin,  nails  and  hairs  too.                                                                              
6. Never ever miss your breakfast. I see lots of people who avoid breakfast- reason we are on dieting.I don't know who is telling them to do these kind of stupid things.Honestly avoiding breakfast is not good for health.You will never lose your weight if you are avoiding breakfast. Eat some light and nutritious food but never miss it.
7. Eat less if you are on dieting but if you are eating 100% then now eat 90% then 80% then 75% but after some breaks.And do not eat not less than this.Eating slowly can lead to weight loss.

8. Drink plenty of water or other calorie-free beverages.

   9.Eat light dinner and be very choosy about your dinner.
   
   
   10.Add spices and flavor to your food.Because your taste buds gets satisfied with these things and then will not force you to eat more.
   
   
   
   
   
   And finally please concentrate on healthy body not on thin.
   And getting tense about your weight loss will never let you lose your weight.Never take stress.Because it effects our body and health too.Things will happen slowly and you will get a good result so be relaxed and eat healthy.

10 basic things to keep your body Healthy...

• Never ever Skip your your Breakfast.And your breakfast should be healthy but not so much oily.
• Always try to eat and drink something which is a substance of milk or drink a glass of milk at least one time a day. And if you don't like milk you can at least eat curd, custard etc.
• At least drink 13 glass water per day. And if you cant drink this much water try to drink juices and all.Orange juice is very useful for body as it gives our body power to fight with germs.
• Your Dinner should not be very heavy.Eat light food and that should be little less in quantity.
• Try to avoid junk food...I know it is quite yum but  eat less.
• Only eat seasonal vegetables and fruits.Off season fruits and vegetables could not give us nutrition and even could harm our body.
• Avoid taking pain killers and energetic tablets, Calcium tablets blah blah. It could really harm  your body.
• Avoid filtering the flour which everyone usually use. Because after filtering what u get is full of vitamin B.So if you are filtering the flour it means you are filtering approximately 50% nutrition of flour.
• Eat pulses and grain altogether.Because Protein is made up of 13 parts.Usually things have three kind of protein in them.

1. First class Protein- All 13 parts of protein are present in this type of food
2. Second class Protein- 1 or 2 parts of protein are missing
3. Third class protein- only 3 or 4 parts of protein are present in this type of food.

Grains and pulses both comes in second category It means it is source of second class protein.In all the 13 parts of protein in grains laicin is missing and in pulses mithayonin is missing.And if both are mixed altogether we get first class protein.

• If you don't want to eat too much and doing dieting then it is not good to eat less. Do one thing, Eat food after a particular time period. Suppose You don't want to eat 2 chapatis  at the same time.Eat one now and after one hour eat another. But don't ever try to reduce your daily food.