Bio 103: Biology

Assignment # 01

“The Amount of Calories That I Take Every

Day”
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
 Table of
Content

Content
Pages

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 2

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

Content
Pages

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

Conclusion---------------------------------------
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Acknowledgement

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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 the

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 and
kind 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 don’t 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 Weight

M. Abdullah Al Mamun 23+ Male 5’7 53Kg

Father’s Name: Md. Wazi Ullah 54 Male 5’7 65Kg
Mother’s Name: Nurjahan Begum 46 Female 5’3 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 Quantity Calories Total Calories
Food
Bread (3 Pieces) CHO 54gm*4Cal 216 328
P 18gm*4cal 72
F 4.5gm*9cal 40.5
Boiled Egg (1pieces) CHO 1gm*4cal 4 73
P 6gm*4cal 24
F 5gm*9cal 45
Milk ( 200ml) CHO 12gm*4cal 36 392
P 8gm*4cal 32
F 36gm*9cal 324
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 won’t go wrong if we strive to eat about
third of our day’s 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 Quantity Calories Total
Food Calories
White rice(2 CHO 45 45gm*2*4cal=360cal 400
Cups) P 5 5gm*2*4cal=40cal
Cooked Roasted CHO 43 43gm*4cal=172cal 217
or Chicken P 5 5gm*9cal=45cal

Total calories taken on lunch 617

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 Quantity Calories Total
Food Calories
Chicken nuggets CHO 23 23gm*4cal=92cal 152
P 6 6gm*4cal=24cal
F 4 4gm*9cal=36cal
Bananas (1) CHO 27 27gm*4cal=108cal 108

Total calories taken on lunch 260

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 Quantity Calories Total

Food Calories
White rice( 2 Cup) CHO 45 45gm*2*4cal=360cal 400
P 5 5gm*2*4cal=40cal

Fish P 80 80gm*4cal=320cal 320

240
Vegetables CHO 60 60gm*4cal+240cal
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 from From from Calories {70 kg} diet for
Breakfast Lunch Dinner Snacks me {85
kg}
CHO 256 360 600 200 1416 440gm*4cal=1760 2137 333cal less
cal 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 less
consumed
Total 794 617 960 260 2631 2490cal 3023cal 233cal less
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.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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