RYAN FERNANDO, Nutrition Coach

M.Sc. Food Biotechnology - University of Strathclyde – United Kingdom

M.Sc. Clinical Biochemistry - Goa Medical College – India
Certified Health Coach - Institute of Integrative Nutrition - New York
IOC Diploma in Sports Nutrition – Geneva Pursuing 2021
IIM-A 2008
Basics of
Nutrition
and Calculation of calories
BY - RYAN FERNANDO
CEO AND CHIEF NUTRITIONIST
QUA NUTRITION - SIGNATURE NUTRITION CLINICS
TRAINING
THE
AND
ATHLETE
NUTRITION MANTRA
GO HAND
IN HAND
INDIAN FOOD PYRAMID
EAT SPARINGLY

EAT MODERATELY

EAT LIBERALLY

EAT ADEQUATELY
mradul@quanutrition.com
7353237400
 MACRONUTRIENT RATIO
CARBOHYDRATE - 60%
Carbohydrate PROTEIN - 15%
FAT - 25%

Protein
DONT FORGET THE
MICRONUTRIENTS!

Fat
 CARBOHYDRATES
SIMPLE COMPLEX

mono- , di- poly- , oligo-

quickly breaks into comprised of

glucose and raises starch and releases
blood sugar slow sugar
 PROTEIN

Protein is broken down to amino

acids the building blocks
 FATS

Fat molecules are broken down into

individual fatty acids
 HOW MANY CALORIES?

1G= 4 Kcal 1G= 4 Kcal 1G= 9 Kcal

CARBOHYDRATE PROTEIN FAT

VITAMINS
WATER SOLUBLE VITAMINS FAT SOLUBLE VITAMINS

• Vitamin B1
• Vitamin A
• Vitamin B2
• Vitamin D
• Vitamin B3
• Vitamin E
• Vitamin B5
• Vitamin K
• Vitamin B6

• Vitamin B7

• Vitamin B9

• Vitamin B12

• Vitamin C
MINERALS
MAJOR MINERALS TRACE MINERALS

• Sodium • Iron

• Potassium • Copper

• Chloride • Zinc

• Calcium • Selenium

• Phosphorus • Iodine

• Magnesium • Chromium

• Sulfur • Flouride

• Manganese

• Molybdenum
BALANCE CALORIE INPUT AND CALORIE OUTPUT

= Weight
Maintenance
Input Output
BALANCE CALORIE INPUT AND CALORIE OUTPUT

= Weight
Gain
BALANCE CALORIE INPUT AND CALORIE OUTPUT

= Weight
Loss
 SWEAT IT OUT!
• 100 gm rice- 115 kcal 15
min
• 100g pasta - 114 kcal s
10
• 1 chapati - 85 kcal
mins
• 1 plain dosa - 76 kcal 25
i ns
• potato - 97 kcal m
5mph
• 100 gbiryani - 250 kcal
 FOOD PORTION
Amaranth seeds (Rajgira) 1 ½ CUP
Corn 1 ½ CUP VEGETARIAN
Ragi 1 CUP
Rice flakes 1 ½ CUP PROTEIN
Black Chana ½ CUP
SOURCES
Bengal gram (Choley) ½ CUP
Whole Moong ½ CUP
Rajmah ½ CUP
Soya bean ½ CUP
12-15GM
Drumstick leaves 1 CUP PROTEIN
Green peas 1 ½ CUP
Milk 400 ml
Paneer 100 gm
NON-VEGETARIAN PROTEIN SOURCES

12-15GM PROTEIN
FOOD PORTION
Egg 1 whole egg + 2 egg whites
Chicken 75 gm
Mutton 100 gm
Fish 75 gm
THANK YOU