Question

When you design your healthy diet, you want to make sure that you meet the dietary requirements to help you grow into a healthy adult. As you plan your menu, follow the following guidelines

1. Calculate your ideal weight as per your height from the table given at the end of this question.
2. An active child should eat around 55.11 calories for each kilogram desired weight.
3. 55 per cent of calories should come from carbohydrates. There are 4 calories in each gram of carbohydrates.
4. 15 per cent of your calories should come from proteins. There are 4 calories in each gram of proteins.
5. 30 per cent of your calories may come from fats. There are 9 calories in each gram of fat.

Following is an example to design your own healthy diet.

Example

1. Ideal weight = 40 kg.
2. The number of calories needed = 40 × 55.11 = 2204.4
3. Calories that should come from carbohydrates = 2204.4 × 0.55 = 1212.42 calories.
   Therefore, required quantity of carbohydrates = `1212.42/4` = 303.105 g = 300 g. (approx)
4. Calories that should come from proteins = 2204.4 × 0.15 = 330.66 calories.
   Therefore, required quantity of protein = `330.66/4` g = 82.66 g.
5. Calories that may come from fat = 2204.4 × 0.3 = 661.3 calories.
   Therefore, required quantity of fat = `661.3/9` g = 73.47 g.

Answer the Given Questions

1. Your ideal desired weight is ______ kg.
2. The quantity of calories you need to eat is ______.
3. The quantity of protein needed is ______ g.
4. The quantity of fat required is ______ g.
5. The quantity of carbohydrates required is ______ g.

Ideal Height and Weight Proportion
Men			Women
Height		Weight	Height		Weight
Feet	cm	Kilograms	Feet	cm	Kilograms
5’	152	48	4’7”	140	34
5’1”	155	51	4’8”	142	36
5’2”	157	54	4’9”	145	39
5’3”	160	56	4’1”	147	41
5’4”	163	59	4’11”	150	43
5’5”	165	62	5’	152	45
5’6”	168	65	5’1”	155	48
5’7”	170	67	5’2”	157	50
5’8”	173	70	5’3”	160	52
5’9”	175	73	5’4”	163	55
5’10”	178	75	5’5”	165	57
5’11”	180	78	5’6”	168	59
6’	183	81	5’7”	170	61
6’1”	185	84	5’8”	173	64
6’2”	188	86	5’9”	175	66
6’3”	191	89	5’10”	178	68
6’4”	193	92	5’11”	180	70

Answer 1

Let the height of a girl student of 7^th class be 5 feet.

1. Ideal weight = 45 kg

2. Quantity of calories needed

= 45 × 55.11

= 2479.95 calories

3. Calories that should come from carbohydrates

= `(2479.95 xx 55)/100`

= 2479.95 × 0.55

= 1363.97 calories

∴ Required quantity of carbohydrates

= `1363.97/4`g

= 340.99 g 

4. Calories that should come from proteins

= `(2479.95 xx 15)/100`

= 2479.95 × 0.15

= 371.99 calories

∴ Required quantity of protein

= `371.99/4` g

= 92.99 g

5. Calories that may come from fat

= `(2479.95 xx 30)/100`

= 2479.95 × 0.3

= 743.985 calories

∴ Required quantity of fat

= `773.985/9` g

= 85.99 g