Healthy Calorie Intake Per Day

What is the standard healthy calorie intake per day? The general standard of calories a person needs is different. Factors that influence such as gender, age, weight, physical activity, physiological conditions (eg pregnant women), and others.

What is a calorie?

Calories are the unit used to express the amount of energy. In general calories for the amount of energy contained in food. Calories can be obtained from the intake of nutrients that contain nutrients, such as carbohydrates, fats, proteins.

What is important to know the calories?

The number of calories in the diet is necessary to calculate energy balance. If the number of calories consumed is less than calories used, the weight will be reduced because the energy from the fat reserves will be used. Conversely, if the number of calories in is greater than calories used, the weight will increase. Excess energy will be stored as fat. The excess fat can increase the risk of hypertension, obesity, heart disease, stroke, and diabetes1. Therefore, calorie intake needs to be controlled to maintain weight and prevent metabolic diseases.

How much intake of calories needed in a day?

In general, men need 2,500 calories per day, while women need about 2,200 calories per day, the benchmark is balanced nutrition. Balanced diet includes diversity food, between carbohydrates, proteinmelalui side dishes, and other regulating substances through the vegetable and animal can buah.Protein such as meat, fish, or eggs, or vegetable protein, such as tofu, tempeh, and beans.

For women, for example if you need 2200 calories per day, calories can be divided into about 20 percent eat breakfast, lunch and dinner 30 percent, and the rest is snack. Snack can be two times, morning and afternoon, respectively 10 percent. The man, the same divisions just needs more caloriesthat is 2,500 calories,

Source Of  Calorie

There are three main sources of calories that can be obtained from foods, such as carbohydrates, fats, and proteins.

a. Carbohydrate

• One gram of carbohydrates is equivalent to 4 calories.
• Carbohydrates are the main energy source for the body.
• Figures Daily Nutritional Needs for carbohydrates is 300 grams. The fiber needs should be met as much as 25 grams per hari3.
• There are several things to consider in choosing a source of carbohydrates, the Glycemic Index. Glycemic index is a number that indicates the potential of a food to raise blood glucose levels. The higher the Glycemic Index value, the faster these foods increase blood sugar levels darah4.
• Examples of foods that have a glycemic index (GI) among other high-sugar, glucose, and sugary drinks. While foods with a low GI are brown rice, pasta, and whole wheat bread. As for foods with low GI provide satiety longer so as to prevent excessive calorie intake. In addition, foods with a low GI will not increase blood sugar levels drastically making it suitable for people with diabetes5.
• Consumption of carbohydrates should not done to excess because glucose levels are too high in the blood can lead to diabetes. In addition, excess carbohydrate is converted and stored as fat in the body.

b. Protein

• One gram of protein is equivalent to 4 calories.
• Protein plays an important role in metabolism and the formation of the human body. Protein is the substance of cells and plays a role in repairing damaged body parts. Protein is an essential nutrient for muscle building as well as supporting role in the body's metabolism and immune system in addition to acting as an energy source.
• Daily Nutritional Requirement Numbers for protein is 60 grams.
• Protein source is divided into two, namely animal and vegetable sources.
• Animal: beef, chicken, fish, eggs, and milk
• Vegetable: beans, tempeh, tofu

c. Fat

• One gram of fat is equivalent to 9 calories.
• Fats serve as energy reserves and protective organs.
• Excess calories from food intake is stored as energy reserves. Therefore, the consumption of carbohydrates or proteins that your body converts excess fat.
• Daily Nutrient Requirements Numbers for fat by 62 grams. The consumption of dietary cholesterol be limited so as not to exceed 300 mg per day.
• Daily fat intake should be considered. Because excess fat intake resulted in the accumulation of fat that lead to obesity and elevated cholesterol. High cholesterol levels can lead to coronary heart disease resulting in death.
• There are two sources of fat, which is fat source of "good" fats and "bad". Expand resource consumption of good fats and reduce the consumption of bad fats because bad fats can lead to the risk of a fatal disease.
• Sources of good fats: fish, vegetable sources like beans, soy, olive
• Bad fat sources: organ meats, fried foods, butter, trans-fat in margarine, fat in meat

Set the calorie intake, it's important. Set the a good balance of calories can help you maintain a healthy lifestyle, a healthy weight and prevent metabolic diseases later in life.

14 Low Calorie Foods Are Safe To Consume While On Diet

When you're on a diet, foods with high calorie content is very avoidable. And usually, you will be given a menu list of foods that are low in calories. Even so, we still have to pay attention to total calorie intake so that these needs remain fulfilled. A calorie is a unit used to measure the energy value obtained by the body when consuming food or beverages. To ensure that the needs of your nutritional value adequate well, you should look at the calorie content of foods or beverages you consume.

According to wikipedia, recommended daily intake of calories in the United States are 2,700 and 2,100 kcal (11,000 and 8,800 kJ) for men and women (respectively) between 31 and 50, at a physical activity level equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour in addition to the light physical activity associated with typical day-to-day life, with French guidance suggesting roughly the same levels. Children, those with sedentary lifestyles, and older people require less energy; physically active people more.

Below you can read the list of low calorie foods from fruits, vegetables and other foods:

1. Apples
   Apples are one of the most popular low-calorie foods. An apple typically contains about 65 calories and packed with vitamins and minerals, especially vitamin C, K, and potassium.
2. Watermelon
   A best choice for children and adults, this delicious fruit only contains 9 calories per ounce. Very significant benefits, such as reducing the risk of heart disease, stroke and blood pressure, and increase the capacity to heal wounds. Watermelon is also an important source of lycopene, an antioxidant that helps protect you from cancer.
3. Strawberries
   One other favorite foods, with only 49 calories per 5 ounce serving, the fruit will increase the amount of your energy. Strawberries are also one of the foods that are highly nutritious and have many positive effects on health, such as reducing the risk of heart disease and stroke, increased memory, better protection against cholesterol, cancer, muscular degeneration, and infection in general.
4. Broccoli
   Often referred to as a super food, broccoli is not only very low in calories about 10 calories per ounce, but also very nutritious and protects you against inflammation and cancer. To optimize nutrient contained broccoli, the best way to cook them is to steam or boil.
5. Carrots
   About four ounce servings of these vegetables will add 50 calories to your daily intake. Carrots are known for giving benefits to the sharpness of your vision and the osseous system. Is a popular choice for salads and juices, and even as a raw snack.
6. Tomatoes
   Tomatoes offer low calorie approximately 27 calories per 5 ounce serving. Tomato offers a very complete spectrum of nutrients, most of which vitamins and minerals are represented, especially vitamins A, C, and K, and potassium. Adding tomatoes to your diet will protect against inflammation, diabetes, high blood pressure, and some types of cancer.
7. Spinach
   With only 7 calories per ounce and a row of nutrients they contain, spinach is one of the best choices for a diet to lose weight. Spinach is great for preventing the risk of cataracts and conditions associated with the other eye. The best way to serve the spinach is lightly cooked or served raw. Make sure not to cook it too long or you will lose most of the vitamins in the process.
8. Celery
   One cup of celery contains less than 20 calories. Besides rich in fiber and water, celery can also help prevent cervical cancer. The way is prepared celery, wash and eat.
9. Lettuce
   Lettuce contains only eight calories per cup. Although the lettuce actually contains water which can promote weight loss, but the lettuce also contains iron and magnesium. So, the lettuce will help you quickly satisfied without making you fat. Just make sure you do not eat them in a salad with full-fat dressing.
10. Pickles and cucumbers
    Cucumber contains only 15 calories per cup, while the pickle contains only 17 calories. Make sure you also eat the cucumber skin contains lots of fiber. Cucumber contains mostly water and less vitamins and nutrients. However, cucumber is also a low-calorie food. You can eat them without fear of fat.
11. Lemon
    Lemon cleanses the body and provide a sense of the food you do not like. Mix a little lemon in warm water and drink in the morning to boost your metabolism. Lemon also boost the immune system and to prevent infection.
12. Asparagus
    Asparagus is a diuretic that facilitate food expenditure in the body fluids. Even so, these vegetables contain substances that can eliminate fat cells and reduce weight. Not only help you lose weight, asparagus is also used to protect against cancer, as well as reduce pain and inflammation.
13. Baked Potato
    When dieting, the body still needs carbohydrates. But choose healthy carbohydrates, such as potatoes. Not the fries that have a high fat content and calories, but a baked potato. These foods are low in calories, also contains potassium. Roast and eat potatoes with the skin (remember it should be washed with clean first) to get extra fiber. 
14. Whole Wheat Bread
    Bread made from whole wheat flour contains fiber which is much higher than white bread. It also contains complex carbohydrates that do not make the body fat. Make whole wheat bread as breakfast menu, brunch or a snack in the afternoon.

4 Best Calorie Burning Exercise

Choosing the right exercise is one way to lose weight efficiently. To get the ideal body shape, regular exercise is important. The right type of exercise to burn calories and fat are aerobic and cardio exercise. Besides helping the effectiveness of your diet program, cardio exercise is also beneficial for heart health

And the best choice of exercise can burn 200 calories in less than 30 minutes are as below:

1. Spinning

It's a stationary bike, which is often used by athletes, to maintain stamina. It can be a sport that ignites motivation. The reason is, every 30 minutes, we can burn 334 calories by riding this bike.

2. Skipping

Skipping are inexpensive and fun way to burn 320 calories per 30 minutes. Not only that, this exercise can be done anywhere. skipping can help to increase your heart rate and burn more calories, compared to jumping without using a rope. Skipping involves lots of big muscles so that optimal calorie burning.

To be more challenging, as you have advanced in Skipping exercise, try to get a friend to join. If you are proficient, then we can try with two straps that particular formation so that any movement will flex your muscles.

3. Dancing

Dancing makes our bodies perform high intensity movements to the music. This will make our muscle tissue is formed optimally. Not only the muscles that form, but also every 30 minutes there will be 255 calories lost from our body. To improve the level of training, every time there is a movement of his feet, try to raise it 5 inches higher than before.

4. Swimming

Swimming is one sport that can easily build muscle out of the water. 30 calories burned per minute is 223 calories. If you want to raise the level of our swim, try variations of movement. swimming involves more muscle so that it can achieve the maximum calorie burn. Swimming is also training coordination, strength, and breathing.

Low Calorie Foods to Help Weight Loss

Food is very influential in the weight loss program. Lead a healthy lifestyle and weight loss success depends on your willpower to change unhealthy eating habits. If until now accustomed to eating foods high in salt, sugar, fat and calories, now start switching to healthier foods and low in calories.

If you are still confused to recognize which foods are high and low in calories, start with fresh fruits and vegetables. In addition to these two foods, there are another low calorie foods:

1. Herbs and Spices

Fresh or dried herbs can help your weight loss process. So, forget the sauces and salad dressings are high in fat and use the same spices delicious in flavor but contains far fewer calories. One clove of garlic contains only four calories, but it makes the food taste so much more delicious. Meanwhile, parsley leaves are only 10 calories, and cinnamon-containing six calories, can make your food taste more varied.

2. Fruits

Fruits such as oranges, apricots, watermelon, lemon, peach, raspberry, blueberry, strawberry included in the list of foods that contain fewer calories. Fibrous fruits and if you lack a lot of water, also called nutritional experts as 'food that contains negative calories'. That is, the amount of calories safely and can meet the daily needs of the body with enough. Not excessive. Fruit is also easy to digest and can be processed by the body perfectly.

3. Vegetables

As with any fruit that has a 'negative calorie', many kinds of vegetables are also low in calories but rich in nutrients. For example, carrots, cucumbers, radishes, broccoli, tomatoes, celery, lettuce, cabbage, leeks and spinach. These vegetables make our intestines function properly and helps the body use calories more than you eat. This makes the ideal body shape so it's also good for the digestive process.

4. Low Fat Cheese

A good and healthy diet have always advocated to reduce the levels of calories consumed. Therefore, choose foods that are low in calories but still nutritious and they taste good. Low-fat cheddar cheese contains only 20 to 40 calories per share, depending on how big the pieces and how much cheese you consume.

5. White Boiled Eggs

Egg white is one of the foods with a low caloric which is equal to 16 calories. So, you can still take two or more egg whites without having to worry about the amount of calorie intake.

6. Nuts

Legumes such as peas, beans, lentils or peas contains only 25 calories in each serving (about 3.5 ounces or the equivalent of 98 grams). So if you use the process and creating with other herbal plants, it will produce delicious meals that are low in calories.

6 Delicious and Nutritious Low Calorie Snack For Healthy Diet

Most of our caloric intake comes from snacks or light meals, such as milkshakes, donuts sprinkled with sugar, chocolate, candy, ice cream, sweet biscuits, soft drinks, waffles, cakes, and more. Some examples of the above is the kind of snack that contains calories and is often consumed by both children and adults. Various kinds of these foods can cause problems such as tooth decay, diabetes, obesity, a growing body weight or other health problems. It is encourages people to change their eating habits and begin to look for low-calorie options both in the food, beverage, and snack.

Here is a list of snacks low in sugar or calories, you can eat between meals, and of course also nutritious and delicious:

1. Small Bowl of Mixed Nuts and Dried Fruit

Make a mixture of almonds, pistachios, walnuts and peas (6 to 7 nuts each), mixed with some raisins and dried figs and enjoy a healthy snack crisp. Nuts are a source of essential fatty acids, minerals and vitamins, while raisins and figs are rich in antioxidants snack.

2. Eggs

Most people seem to avoid eggs for fear of cholesterol, but this is just a myth. Eggs not raise LDL cholesterol (bad cholesterol), but it gives good cholesterol is important for the metabolism of fat. For adults, eating eggs one or two eggs a day will not give any problem. We can make a veggie omelet, egg sandwich, boiled egg salad, or just eat fried eggs.

3. Fruit salad

Bananas, apples, mango, melon or watermelon to enjoy a delicious snack of fruit. We can also enjoy oranges, grapes, plums or fruits rich in vitamin C (do not mix with sweet fruit). Eating fruits will make us feel full, fresh, and energetic. The fruit is rich in minerals and vitamins that contribute to health in general.

4. Fresh Vegetable Salad

We can make a salad with ingredients tomatoes, cucumbers, cabbage, carrots, beans, bean sprouts, cabbage, and lettuce water. We can add to this salad dressing made ​​of lemon, vinegar, and soy sauce. If we do not like raw vegetables, we can bake potatoes, artichokes, and sweet potatoes, roasted vegetables to make a delicious salad.

5. Low Fat Cheese

We can get some cheese with good quality food stores, or specialty stores that sell organic food. The cheese is a healthy food that is rich in minerals, vitamins, and essential fatty acids. We can eat a single slice of cheese as a snack, or a meal with some whole wheat bread, or a salad vegetable.

6. Tuna

It's easy to get canned tuna (just make sure it's low sodium). Tuna is a rich source of protein and essential fatty acids, in addition to low-calorie, tuna is one fish was very tasty. Tuna will surely be one of the snacks that are healthy and delicious without sugar.

Some of the food above is a list of low calorie healthy snacks that are affordable and easy to prepare. All these foods are rich in minerals, vitamins, and enzymes needed by the body, but low in calories.