Nutrition & You

• Carbohydrates
• Lipids / Fats
• Proteins
• Healthy Zone Based on Protein - Carbohydrate Ratio
• The Food Pyramid
• Know Your Energy Requirement
• Calculating Your Body Fats - Females
• Calculating Your Body Fats - Males
• Ideal Body Weights
• You Determine Your Life Span

Introduction

Nutrition is a very personal matter. It determines how you look, act, and feel, whether you are cheerful, homely or beautiful and even psychologically young or old. More importantly, it reflects your well being. Nutrition is a science of living and it touches everybody everyday. We all eat to live and live to eat.

Nutrition is the study of food man eats and how foods are utilized for optimum health. It is often confused with dietetics, the study of foods, which should be swallowed. Generally, nutrition is still a pretty young subject in science.

There are forty or more nutrients are needed to build optimum health. For maximum well being, it is recommended to have your meal highest in protein should be eaten before going to work. However, eating at the right amount at the right time is important. The rule of thumb is to eat breakfast like a king, lunch like a prince and, dinner like a pauper. Anything that is excessive or too little is no good to human health.

Lifestyle, eating habits, food preference patterns, cultural heritage, and the availability of foods are fundamental to good nutrition status of an individual. The study of nutrition is basically the study of its basic ingredients, which are made up of carbohydrates, lipids (fats), proteins, minerals, vitamins, and water. Each of these components performs specific and very important functions in the body, and these will be reviewed and discussed as we move on.

Carbohydrates, lipids, and protein are called macronutrients, and essential in supplying energy so that life continues.

Vitamins are organic molecules (containing carbon) needed by the body in very small amounts for cell metabolisms and normal body function. Minerals are inorganic compounds playing specific vital roles in maintaining normal body metabolism and well being. Vitamins and minerals are called micronutrients.

Carbohydrates

Carbohydrates are compounds made up of hydrogen, oxygen, and carbon, most which are produced by plants. Carbohydrates are classified as monosaccharides, disaccharides, oligosaccharides, and polysaccharides. During the digestive process, monosaccharides are released, and absorbed in the small intestine and then transported through the blood stream to the liver. Carbohydrates are essential to the body as an immediate source of energy. Carbohydrates help optimize the reserve energy by protein from the body. Carbohydrates also are needed to metabolize fat normally. The initial phase of carbohydrate digestion is in the mouth. With the chewing effort that concurrently mixed with saliva (contains an enzyme called salivary amylase or ptyalin), starch is hydrolyzed to sugar.

Most carbohydrates are plant origin and limited from animal origin. Glycogen, which is stored in the liver, is an example of animal carbohydrate. Honey, is considered sugar of animal origin. Honey is a good source for glucose and fructose. Another common source is milk, which provides lactose - the animal sugar. This sugar however is less soluble than sucrose of plant origin. About 5% of milk are lactose. Lactose is important for improving calcium utilization. Some people develop gastrointestinal distress as a result of lactose intolerance. Following are the common forms of carbohydrates:

• starches
• sugars
• pectin, and
• cellulose

Sugars and starches are inexpensive source of energy supplied to the body. Food such as breads, pastas, cereals and legumes, potatoes, and corn etc are good source of starch. Source for sugars include soft drinks, cakes, and other sweet foods and desserts. One (1) gram of digestible carbohydrates provides four (4) calories of energy.

Cellulose and pectin (indigestible component in plants) play specific role of providing bulk in the intestinal tract that encourages motility/movement of food through the digestive tract. Cellulose and pectins are not sources of energy, as they are not digested in human digestive system.

Cellulose is referred to as dietary fiber. Dietary fiber has long been known in relation to human health as it helps in eliminating body wastes and influencing the bacterial flora of the lower intestine. Fiber is certainly needed for normal bowel function. Adequate fiber clearly prevents constipation, diverticular disease of the colon, and hemorrhoids. Diets high in fiber may prevent a variety of conditions including obesity, diabetes, gallstones, coronary artery disease, or colon cancer. Epidemiological studies have shown some association that diets high in fruits, vegetables and several cereal grains are having a lower risk of developing these diseases.

Lipids / Fats

Fats or lipids are organic compounds made up of fatty acids and glycerol. Fatty acids are organic acids, which can combine with glycerol to make simple fats. Glycerol is a three-carbon alcohol that is found as a part of the simple fats.

The characteristic of fats is determined by its fatty acids in terms of its length and degree of saturation. The longer the fatty acids, the more stable and firm the fats at room temperature. The lower the saturation, the lesser the hydrogen contained in the chain of fatty acid. Thus, fatty acids are classified as saturated and unsaturated fatty acids. Saturated fatty acids contain no double bond in their molecule structure and firmer at room temperature. On the other hand, unsaturated fatty acids such as vegetable oils are liquids at room temperature. Monounsaturated fatty acids contain one double bond, whereby polyunsaturated fatty acids contain two or more double bonds in their molecule structure.

The recommended intake of fat is 30-35% of the total intake of calories. 1 gram of fat provides 9 calories of energy. The recommended linoleic acid is 1% of the day's kilocalories. Metabolism of fat requires the presence of three of the B vitamins namely pantothenic acid (B5), riboflavin (B2), and niacin (B3) in their roles as coenzymes.

Individuals consume diets which are unusually high in fat and low in carbohydrates may lead to a condition of ketosis as a result of formation of ketone bodies due to incomplete breakdown of fats. Hypercholesterolemia /high cholesterol develops in individuals consume diets high in saturated fat.

Functions of fats

• As a concentrated source of energy
• Fats serve as insulator against chilly environment
• Fat contributes to the satiety value of food
• Fats are the source of linoleic acid- an essential polyunsaturated fatty acid with 18 carbon atoms and 2 double bonds (Linoleic acid has been demonstrated to be essential for growth and for the prevention of certain types of dermatitis in infants). Linoleic acid is the precursor for the formation for another two important polyunsaturated fatty acids namely linolenic and arachidonic acids. Without sufficient linoleic acid in the diet, the body fails to produce linolenic and arachidonic acids for growth and healthy skin.
• As carriers of the fat-soluble vitamins (A,D,E, and K)
• As protectors (via padding) of vital organs and the skeleton if not excessive
• Sex hormones production

Essential Fatty Acids and Eicosanoids in the body

"Eicosanoids"- A superhormone that regulates all hormones in the body and hold the human body together. Eicosanoids are classified as "good and bad" eicosanoid. In the body, an enzyme called delta-6-desaturase converts the linoleic acid to a more activated essential fatty acid known as gamma linolenic acid (GLA). GLA is rarely found in food. Activated GLA is the key to make enough eicosanoids (good or bad), for optimum body function.

Proteins

Protein is a life necessity in the diet of human and animal. Each gram of protein provides 4 calories of energy. Your body is largely made of protein (50% of the dry body weight): your skin, muscles, internal organs, nails, hairs, brain, and the even the base of your bones. Here, we are talking about quality protein and not just protein in generics. Only when protein of excellent quality is supplied can each cell function normally and keep itself in constant repair.

There are thousands and thousands of protein synthesized in our body everyday, and they all have specific function ranging from cell/tissue repair, fluid pH balance, immune system, enzymes, hormones, structural building, and etc. Proteins are built by its building blocks called amino acids.

There are 22 amino acids, of which with the instruction and genes coding of DNA different types of proteins and conjugated proteins are formed to optimize body function. Thus, amino acids are associated with a terminology called " molecules of life". Amino acids are classified as the essential amino acids and nonessential amino acids. The types and contents of amino acids determine two types of protein - complete protein and incomplete protein.

Essential amino acids include Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Histidine (for infants and children), Threonine, Tryptophan, and Valine. Our body can not produce essential amino acids, thus must be replenished on a daily basis via proper foods.

Among the vital functions of essential amino acids:

• Essential for antibodies formation
• Vital for critical body proteins formation
• Essential for growth
• Essential for tissue repair
• Needed for antibodies production
• Needed for hormones and enzymes formation
• Help reduce the incidence of/prevent herpes simplex infection
• Promote better concentration
• Optimize the utilization of fatty acids needed for energy production
• Aid in alleviating some fertility problems
• Helps in "schizophrenia" by lowering the blood levels of histamine
• Protect against certain tumours through its antioxidant property
• Prevent edema or body swelling
• Strengthen infection-defending mechanisms
• Prevent cholesterol deposits and atherosclerosis
• Prevent hair loss
• Essential for antibodies formation
• Producing, restoring, and activating morphine-like hormones called endorphins (body's natural painkiller) in response to injury, accident and disease
• Antidepressant action
• Natural painkiller for osteoarthritis, rheumatoid arthritis, lower back pain, migraines, leg and muscle cramps, postoperative pain and neuralgia
• Reduces hunger
• Increase sexual interest
• Improve memory and mental alertness
• Alleviate depression
• Prevent bloodshot and cataracts
• Essential for brain function, as it is needed to produce "serotonin", a neurotransmitter that induces natural sleep
• Reduce pain sensitivity
• Has non-drug antidepressant action
• Help in reducing anxiety and tension
• Aid in control of alcoholism

Nonessential amino acids are Alanine, Arginine, Asparagine, Aspartic Acid, Cysteine, Cystine, Glutamic acid, Glutamine, Glycine, Ornithine, Proline, Serine, and Tyrosine. The body produces nonessential amino acids and there are not necessary to be taken from foods. Please bear in mind that nonessential does not mean unnecessary for optimum health. As matter a fact, all amino acids are necessary for protein synthesis in the body.

Roles by nonessential amino acids:

• Along with ornithine, phenylalanine, and other neurochemicals, arginine is necessary for normal functions of the pituitary gland, synthesis and release of pituitary gland's growth hormone (necessary for adults after the age of thirty as there is almost a complete cessation of its secretion from the pituitary's gland)
• Arginine aids in healing and immune response, increase sperm count , and help metabolized stored body fat in toning up muscle tissue
• Ornithine stimulates insulin secretion and helps insulin works as an muscle-building hormone among body builders
• Glutamic acid serves primarily as a brain fuel and protect the brain from damage resulted from excess ammonia (toxic ammonia is converted into the buffer glutamine)
• Glutamine improves intelligence and help in the control of alcoholism
• Glutamine has been proven to shorten the healing time for ulcers
• Reduced fatigue, depression, and impotence by glutamine
• Glutamine aids in the treatment of schizophrenia and senility
• Aspartic acid helps in the expulsion of harmful ammonia from the body
• Aspartic acid increases resistance to fatigue and improves stamina and endurance
• Cysteine helps in anti-aging with potent antioxidant property
• Cystine protects the body against copper toxicity and free radicals attack
• Glycine is effective in the treatment of progressive muscular dystrophy
• Glycine helps regulate gastric hyperacidity
• Tyrosine is necessary for normal function of neurotransmitter and brain activity
• Tyrosine helps control medication-resistant depression and anxiety, and enables patients taking amphetamines to have their dosages reduced in a matter of weeks

Complete protein provides eight balanced essential/necessary amino acids that are vital to life. It is found in foods of animal origin such as meats, poultry, seafood, eggs, milk, and cheese. Soybean is the best plan origin providing all essential amino acids with equal quality as compared to cow milk.

Incomplete protein lacks certain essential amino acids but when combined with small amounts of animal-protein/soy protein, it becomes complete. It is advised to mix complete and incomplete proteins in our daily diets as better nutrition can be gained than having just either one alone.

Table 1: Normal Adult Requirement for Individual Essential Amino Acids

Essential Amino Acid	Male (mg/day)	Females (mg/day)
Methionine	200*	350
Threonine	500	305
Tryptophan	250	157
Isoleucine	700	450
Leucine	1100	620
Lysine	800	500
Valine	800	650
Phenylalanine	300**	220
Histidine	-	-
* In presence of adequate tyrosine ** In presence of adequate cystine

Daily Protein Intake Guidelines

Daily Protein Intake, worldwide population: Approximately1 g per 1 kg of body weight. Active people require twice of this ratio.

Table 2: Daily Protein (g) Intake for the population (National Academy of Sciences (1980)

Population	Age (year)	Weigh (kg)	Protein (g) Daily	Protein (g)/kg ratio
Infants	<1>		2.3-2.0/kg
Children	1-3		23
	4-6		29
	7-9		35
Boys	10-12		43
	13-15		53
	16-19		54
Girls	10-12		41
	13-15		53
	6-19		54
Men	20-39	55	53	0.964
	40-49	55	53	0.964
	50-59	55	53	0.964
	>60	55	53	0.964
Women	20-39	50	41	0.82
	40-49	50	41	0.82
	50-59	50	41	0.82
	>60	50	41	0.82
Pregnancy	1st trimester		41
	2nd,3rd trimester		54
Lactation	for 6 months		65

If protein is abundantly and adequately supplied in our diet, we can expect high resistance to diseases and infections. Antibodies (gamma globulins produced by the liver) and white blood cells (phagocytes) are particularly dependent upon the protein intake for optimum defending mechanisms against infections3.

Adequate protein is also essential to maintain normal digestion as digestive enzymes are made of protein. Besides that, adequate protein is necessary to hold the entire digestive system in a normal position to work efficiently. When proteins are inadequate, muscular walls and ligaments of digestive tract become flabby. The stomach may sag. The flabby muscles of intestinal walls no longer contract normally, and much food remains undigested. This will then lead to the development of flatulence as the undigested food, on reaching the large bowel/intestine, supports the growth of billions of putrefactive bacteria.

Protein can combine with and neutralize either acid or alkaline substances, thus optimizing the pH levels of the body fluids for normal cell function.

Proteins are the raw material from which most of the hormones are made. Proteins are necessary for normal blood clotting. And, they also help to regulate blood pressure by maintaining the elasticity of blood vessels.

Sufficient protein intakes are essential to avoid body edema, swollen ankles, face, hands and puffy bag under the eyes. This is done as albumin, a protein produced by the liver helps remove excess water through the kidneys.

Protein curbs hunger by stabilizing blood sugar levels and helps to break down stored body fat for energy to build muscle.

Protein provides sustained energy, as the enzymes that generate energy are 100% protein dependent.

Protein increases mental alertness, as the brain is composed primarily of protein.

Protein helps improving menstrual disorders in females.

10 Classic Signs of Protein Deficiency:

• Muscle Loss
• Decreased Immunity
• Stunted Growth
• Lack of Energy
• Hair Loss
• Water Retention
• Irritability
• Gain in Body Fat
• Lack of Mental Alertness
• Brittle Hair and Nails

Healthy Zone Based on Protein - Carbohydrate Ratio

Based on the concept by Dr. Barry Sears in his book " Enter The Zone", he proposed that a healthy diet should have its calories contributed by the break down of three macronutrients as follow with the emphasis of protein-to-carbohydrates ratio:

• Carbohydrates: 40%
• Protein: 30%
• Fats*: 30%

  *(More towards the essential fatty acids - linoleic acid/GLA)

The rationale for protein-to- carbohydrates ratio is described as such:

• The ideal ratio protein/carbohydrates = 0.75
• Optimum ratio ensures good eicosanoids production
• Carbohydrates in excess will cause bad eicosanoids formation as a result of overproduction of insulin hormone. The insulin not only reduces blood-sugar levels (the only source of energy for the brain), it also prevents the replenishment of blood sugar from the liver.

The Food Pyramid

Know Your Energy Requirement

Energy balance is important in order to ensure what is taken up for anabolism is equivalent to what is used up (catabolism) particularly in weight control. Energy demand in the body is measured in calories. We gain energy from food via the oxidation process of carbohydrate, fat, and protein. Vitamins and minerals do not contribute any calories.

Total energy requirements are made by adding up the calories needed for:

1. Basal metabolism
2. Physical activity
3. Specific dynamic effect

Basal Metabolism Concept:

• Energy needed to maintain the body's basic processes, exclusive of activity and digestion.
• Maintenance function refers to energy required to ensure normal functioning of the vital organs and glands, breathing, metabolism in the cells, blood circulation, and maintenance of body temperature
• The rate the body operates and requires energy is termed the basal metabolic rate
• Each individual has a unique basal metabolism thus the demand for energy varies from one individual to another

At the basal state, energy demands for muscle are 30% of the total energy required, abdominal organs take up 25%, brain 20%, and heart 10%. During exercise, the energy demands for muscles increase by 10-fold. It is recommended to take more complex carbohydrates instead of the simple carbohydrates for energy released by oxidation of carbohydrate.

The basal metabolic rate decreases with age by up to 10% per decade, 50% increase in energy demands for active lifestyle and 100% or more in individual with severe exercise. During growth, pregnancy and lactation, demand for energy increases.

Simple way to determine your calories needs

1. Basal Calories Need = Desirable Weight (pounds) x 10
2. Add Activity Calories

   a) Sedentary Lifestyle b) Moderate Active c) Aggressive/Strenuos

   = Desirable weight x 3 = Desirable weight x 5 = Desirable weight x 10

   Example:

   Sedentary lifestyles with weight of 150 lb (pounds)

   l) Basal Calories need ll) Sedentary calories need Daily Energy Requirements

   : 150 x10 = 1500 Cal : 150 x 3 = 450 Cal : (I) +(ll) = 1950 Cal

3. If you want to lose weight, subtract calories for weight loss- a deduction of 500 calories per day will initiate one (1) pound of weight loss per week)

Table 3: Energy Used for Some Routine Daily Activities

Activity	Calories per kg per hour	Activity	Calories per kg per hour
Bicyling (century run)	7.6	Playing Table Tennis	4.4
Bicyling (moderate speed)	2.5	Piano Playing	0.8
Bookbinding	0.8	Piano playing (Beethoven's Appassionata)	1.4
Boxing	11.4	Piano playing (Liszt's Tarantella)	2.0
Carpentry (heavy)	2.3	Reading aloud	0.4
Dancing	3.0-3.8	Rowing in race	16.0
Dishwashing	1.0	Running	7.0
Dressing and undressing	0.7	Sawing wood	5.7
Driving automobile	0.9	Sewing, Hand	0.4
Eating	0.4	Sewing, motor	0.4
Exercise- very light	0.9	Shoemaking	1.0
Exercise- Light	1.4	Singing in loud voice	0.8
Exercise- Moderate	3.1	Skating	3.5
Exercise- Severe	5.4	Skiing (moderate speed)	10.3
Exercise- Very severe	7.6	Standing relaxed	0.5
Fencing	7.3	Sweeping with broom	1.4
Horseback riding- walk	1.4	Sweeping-carpet sweeper	1.6
Horseback riding- trot	4.3	Swimming (2mph)	7.9
Horseback riding- gallop	6.7	Typewriting rapidly-std	1.0
Ironing (5 lb. iron)	1.0	Typing- Electrical	0.5
Knitting sweater	0.7	Violin playing	0.6
Laundry- Light	1.3	Walking (3mph)	2.0
Lying still- awake	0.1	Walking (5.3mph)	8.3
Organ playing	1.5	Washing floors	1.2
Painting furniture	1.5	Writing	0.4

Guidelines for successful dieting in overcoming overweight healthily:

1. Adjust serving size to meet the dieter's needs and reduce the day's intake at 500 kilocalories less than previously eaten
2. Increase the servings of vegetables
3. Use lesser salt in cooking
4. Sugar, honey, syrup, fruits canned in heavy syrup, and other sweets should be use sparingly
5. Avoiding frequent intake of fried food, and trimming fat from meat
6. All beverages that contain sugar contributing to day's calories must be calculated in the total caloric intake
7. Chewing food slowly and delay time for second serving
8. A large glass of water to be consumed prior to a meal helps lessen the desire for food at that meal
9. Meals should be taken with some regularity. Skipping meal will only lead to the temptation to overeat at the next meal
10. Do a weekly assessment on the progress and measure the BMI.

Calculating Your Body Fats - Females

5 Steps in Calculating Body-Fat Percentage for Females

(Apparatus needed: A tape measure and scale)

1. Measure your hip [A] at their widest point, and your waist [B] at the umbilicus (belly button). Take each of these measurements three times and compute the average. All in inches.
2. Measure your height [C] in inches without shoes.
3. Document your hip accompanying constant [A], waist for constant [B], and height for constant [C] on the accompanying worksheet.
4. Match each of these measurements in the appropriate column in the accompanying tables and record the constants [A], [B], and [C] on the worksheet (Please refer tables below).
5. Add constant [A] and [B], then subtract constant [C]. The result is your percentage of body fat.

Example of Body-Fat Calculation:

Subject's average Height: 70 inches, Abdomen: 35 inches, Hip: 30.0 inches, Weight = 80 lb.
Constant A = 33.48, Constant B = 24.89, Constant C = 42.67 (please refer Table 4)

% Body Fat

= Constant A + Constant B - Constant C = 33.48 + 24.89 -42.67 = 15.7

Compare with the Reference Group and see where you stand:

Reference Group-Females	% Body Fat
Average anorexic patient	10
Gymnasts	14
Racquetball players	15
Aerobic-dancer instructors	17
Cross-country skiers	18
Swimmers	19
Tennis players	20
Track and field, basketball players	21
Ideal female	22
Average American Female	32

Now, you can calculate Fat Portion of your Total Body weight as well as Lean Body Mass

Total Body-Fat Weight (in pounds)	= (weight) x (% of body fat) = 80 x 15.7/100 pounds = 12.56 pounds
Lean Body Mass is the total weight of all nonfat body tissue = Total weight-Total body-fat weight = 80-12.56 pounds (lb.) = 67.44 pounds

Table 4: Prediction of Percentage of Body Fat in Females

Hip		Abdomen / Waist		Height
Inches	Constant [A]	Inches	Constant [B]	Inches	Constant [C]
30.0	33.48	20.0	14.22	55.0	33.52
30.5	33.83	20.5	14.40	55.5	33.67
31.0	34.87	21.0	14.93	56.0	34.13
31.5	35.22	21.5	15.11	56.5	34.28
32.0	36.27	22.0	15.64	57.0	34.74
32.5	36.62	22.5	15.82	57.5	34.89
33.0	37.67	23.0	16.35	58.0	35.35
33.5	38.02	23.5	16.53	58.5	35.50
34.0	39.06	24.0	17.06	59.0	35.96
34.5	39.41	24.5	17.24	59.5	36.11
35.0	40.46	25.0	17.70	60.01	36.57
35.5	40.81	25.5	17.96	60.5	36.72
36.0	41.86	26.0	18.49	61.0	37.18
36.5	42.21	26.5	18.67	61.5	37.33
37.0	43.25	27.0	19.20	62.0	37.79
37.5	43.60	27.5	19.38	62.5	37.94
38.0	44.65	28.0	19.91	63.0	38.40
38.5	45.32	28.5	20.27	63.5	38.70
39.0	46.05	29.0	20.62	64.0	39.01
39.5	46.40	29.5	20.80	64.5	39.16
40.0	47.44	30.0	21.33	65.0	36.62
40.5	47.79	30.5	21.51	65.5	39.77
41.0	48.84	31.0	22.04	66.0	40.23
41.5	49.19	331.5	22.22	66.5	40.38
42.0	50.24	32.0	22.75	67.0	40.84
42.5	50.59	32.5	22.93	67.5	40.99
43.0	51.54	33.0	23.46	68.0	41.45
53.5	51.99	33.5	23.64	68.5	41.60
44.0	53.03	34.0	24.18	69.0	42.06
44.5	53.41	34.5	24.36	69.5	42.21
45.0	54.53	35.0	24.89	70.0	42.67
45.5	54.86	35.5	25.07	70.5	42.82
46.0	55.83	36.0	25.60	71.0	43.28
46.5	56.18	36.5	25.78	71.5	43.43
47.0	57.22	37.0	26.31	72.0	43.89
47.5	57.57	37.5	26.49	72.5	44.04
48.0	58.62	38.0	27.02	73.0	44.50
48.5	58.97	38.5	27.20	73.5	44.65
49.0	60.02	29.0	27.73	74.0	45.11
49.5	60.37	39.5	27.91	74.5	45.26
50.0	61.42	40.0	28.44	75.0	45.72
50.5	61.77	40.5	28.62	75.5	45.87
51.0	62.81	41.0	29.15	76.0	46.32
51.5	63.16	41.5	29.33	-	-
52.0	64.21	42.0	29.87	-	-
52.5	64.56	42.5	30.05	-	-
53.0	65.61	43.0	30.58	-	-
53.5	65.96	43.5	30.76	-	-
54.0	67.00	44.0	31.29	-	-
54.5	67.35	44.5	31.47	-	-
55.0	68.40	45.0	32.00	-	-
55.5	68.75	45.5	32.18	-	-
56.0	69.80	46.0	32.71	-	-
56.5	70.15	46.5	32.89	-	-

Calculating Your Body Fats - Males

4 Steps in Calculating Body-Fat Percentage for Males

(Apparatus needed: A tape measure and scale)

1. Measure the circumference of your waist at the umbilicus (belly button) for three times and compute the average.
2. Measure your wrist at the space between your dominant hand and your wrist bone (where your wrist bends).
3. Document these measurements on the worksheet for males.
4. Subtract your wrist measurement from your waist measurement. Get your weight. Find where these two points intersect in the column of Table 5, that is your body-fat percentage.

The % Body-Fat Calculation:
Subject = 250 lb. , Wrist = 10 inches, Waist = 40 inches

% Body-Fat

= Point where 250lb. Intersects (Waist-Wrist = 30 inches) = 15.0

Compare with the Reference Group and see where you stand:

Reference Group-Males	% Body Fat
Gymnasts, wrestlers	4
Body builders	5
Basketball centers	7
Cross-country skiers	8
Racquetball players	9
Basketball forwards, soccer players	10
Swimmers	10
Distance runners, football defensive backs	11
Basketball guards, football linebackers	12
Football offensive backs	13
Ideal Male	15
Power lifters, shot putters, discus throwers	17
Average American Male	23

Total Body Fat	= 250 x 15/100 = 37.5 pounds
Lean Body Mass	= 250-37.5 = 212.5 pounds

Ideal Body Weights

An ideal body weight is measured by body mass index (BMI), and can be identified through the formula below:

Male		Female
BMI	Description	BMI	Description
<19.9	Underweight	<18.9	Underweight
20.0-24.9	Normal	19.0-23.9	Normal
25.0-29.9	Overweight	24.0-28.9	Overweight
>30.0	Obese	>29.0	Obese

You Determine Your Life Span

You will understand better why your life span is determined by you once you have gone through this piece of information. Now, let us imagine that we can watch one of your cells in your body and see how all nutrients help the body to function. Cells make up tissue. Tissues make up organ, and organs make up an individual with complete and integrated functional organs.

The cell is like the shape of an egg (oval). The center of the cell called nucleus, which is made of amino acids (essential amino acids from the food) from the proteins you have eaten and nucleic acid, with the help of at least three B vitamins namely biotin, pantothenic acid, and vitamin B6), they are formed into nucleotides that known as nucleotides. Nucleotides are then combined into genes and chromosomes carrying your hereditary patterns so called the life program of this cell.

Now, before us are macromolecules of fat and glucose that combined with phosphorus, and a bit of the body starch named as glycogen (made up of dozens of glucose molecules), and some tiny globules of the fat-like materials called cholesterol and lecithin. We also see vitamins and minerals. As the same time, you can see a group of workers who build and tear down/demolishing substances called enzymes. All enzymes are made of protein and many of them contain vitamin and/or a mineral. For example, we notice an enzyme family called phosphatase breaking phosphorus free from molecules of glucose and fat and energy is produced. Now, other enzymes containing vitamin B1 or pantothenic acid tear apart the particles of carbon, hydrogen and oxygen, which form the sugar and fat. Following in this, enzymes containing B2 take oxygen from the blood cells and carry it to the fat or sugar. Other enzymes containing vitamin C pick up the hydrogen freed from the food breakdown, and together with other enzyme families, oxygen from the air is combined with the carbon, hydrogen, and oxygen which once formed sugar and fat, of which are changed into carbon dioxide and water. The whole process generates energy, which in turn changed into heat.

Let us look at the side of the old cells. The enzymes containing vitamin B6 are demolishing and rebuilding the protein cytoplasm. Next to this, we observe little telegraph messengers called the hormones rushing in and out of the cell. A hormone from thyroid glands, by the name thyroxin helps to determine cell's energy requirement and to ensure optimum temperature for cell's workers, the enzymes to work in a conducive environment. Meanwhile, we also notice another messenger from the pancreas, called insulin is helping the cell to change the unwanted sugar for immediate energy to be restored as glycogen or fat. We see another messenger from the adrenal gland called cortisone that stands by to break body protein into sugar and fat if glucose is insufficiently supplied. In order to protect the individual from fear and emergency, a mesenger called adrenaline (epinephrine) is always ready to speed up the change of glycogen into sugar in case large amounts of energy are needed quickly.

Now, we see the other busy side of the cell by the supporting roles of minerals and vitamins. Every nutrient has its own duty. Here is phosphorus, form part of the cell structure. Calcium is to help relax the cell when rest is needed. Potassium is eagerly waiting to stimulate the cell into greater activity when the need arises. Chlorine is like the shuttle moving in and out of the cell to clear the body's carbon dioxide. Iodine is part of messenger thyroxin, zinc is part of messenger insulin. Minerals like magnesium, manganese, and other minerals are helping the cell to function normally.

In short, we can see that, the function of groups of billion of cells each differentiated to make up the separate structures of the body. Foods can be selected to ensure optimum nutrients needed by each cell. Digestion and absorption, if faulty, has to be improved to prevent losses of nutrients from the body. The well-nourished body can actually protect itself from the invasion of bacterial and virus, detoxify foreign materials which gain access to it. Every individual should be intelligent enough to have his or her financial plan in order to obtain a complete adequate diet to achieve perfect health. Remember, you are created ideally and perfectly healthy, but potentially this perfection is you.