Calories Part 2 - Diet Plan

Following is a daily balanced diet plan for an average 2000 Calories food requirements:

ITEM    GRAMS     CH      P      F     Calories

Wheat   100.00   66.67  12.10   2.70   339.92
Rice     62.50   43.75   6.25   2.72   225.02
Millet   37.50    8.88   1.32   0.37    44.20
Barley   75.00   55.12   9.38   1.72   273.82

Milk    250.00   12.20   8.30   9.10   165.72
Butter    5.12     -      -     4.10    37.72
Ghee*     4.55     -      -     4.10    37.72

Mutton   31.25     -     8.10   0.27    34.88
Beef     31.25     -    25.00    -     100.00

Fats**    7.81     -      -     6.25    57.50

Veg      62.50    3.91    -      -      15.63
Veg Oil  31.25     -      -    31.25   287.50
Sugar    31.25   31.25    -      -     125.00
Spices   31.25   15.63   6.25    -      87.50

Fruits  250.00   31.25    -      -     125.00

SUM     971.50  268.66  76.70  62.58  1957.15

*Ghee is fats taken out from milk. In the above diet plan 125 grams of milk is dedicated to make ghee. 125 grams milk contains 4.55 grams fats but only 90% of them is taken out, rest is lost in the process. Ghee itself contains 90% fats, rest is water. Therefore 4.55 grams fats in original milk results in 4.55 grams ghee. In the same way 125 grams milk is dedicated to make butter, the 4.55 grams fats present results in 4.095 grams fats in butter after 10% loss of fats. Butter is 80% fats so 5.12 grams butter.


**Animal fats is the fats available in the fats in the skins and other organs of animals. They make up 20% of the body mass of animals. Assuming that it is not desirable to use all of these fats we go for only 7.5%. Since animals are by mass 60%meat therefore animal fats are 1/8 of the meat.

Note:

The figures may look odd for daily requirements but if multiply by 8 they become more easy to comprehend. For eg vegetable oil 31.25 grams daily means 250 grams per 8days. The figure 8 is to roughly calculate for a week 10 being so far from 7. It is assumed that the food buying is done once per week. The oddness of figures should also get removed in next article about land requirements for growing the stated food items, the figures being tuned to yields.