Understanding Nutrition by Ellie Whitney (Book Summary)

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Nutrition science is defined as the science that studies the nature and effect of food on the human body, as nutrition and health are closely related, so good and proper nutrition means a continuous nutritional state that enables a person to enjoy good health, which is the result of the mutual influence between health status and dietary pattern, and the physical, social and economic environment. And in order for a person to be well nourished, he must obtain a balanced quantity and percentage of various food compounds, which include proteins, carbohydrates, fats, vitamins, mineral salts and water. Proteins, carbohydrates and fats are considered the main source of energy and calories production through which a person can perform vital processes such as breathing, movement, kidney and brain functions, as one gram of carbohydrates or proteins produces 4 calories, while one gram of fats produces 9 calories. The total number of calories required per day varies from one person to another as it depends on the height, weight, age, activity and growth. Calories are defined as the amount of heat required to raise the temperature of one gram of water by one degree Celsius. The required number of grams of energy-boosting foods depends on the dietary pattern and the desired goal of nutrition, for example if a person needs 2,200 calories a day and follows a diet in which the percentage of protein is 40%, the carbohydrates is 30% and the fats is 30%, then by a simple calculation, the daily number of grams this person needs will be 220 grams for proteins, 165 grams for carbohydrates, and 73 grams for fats.
And it should be noted that calories are of great importance in determining a person’s weight gain or loss, For example, if we assume that a person needs 2000 calories a day, then he eats foods that produce more than 2000 calories per day, so his weight will start to increase, while if he ate less food that produces fewer calories than his daily requirement, his weight will start to decrease.

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