How to Calculate the Nutrition of a Meal

Step-by-Step Guide

1. 1

   Step 1: Learn what resources are out there.

   The Daily PlateNutrition Data.comRecipecal.com(software, free to try for 20 days) Fitday.comSparkrecipes.comand many others.
   
   Do a search on your favorite search engine using the search parameters of "nutritional"
   
   "value"
   
   maybe the name of the restaurant...etc.
2. 2

   Step 2: Have an idea what you are going to eat.

   Most people, when they go out to eat or even eat at home, eat the same things.
   
   This allows the diner, sometimes, to know ahead of time, and arm themselves with the required knowledge.
   
   Once you have a basic understanding of nutritional values, you won't have to research every meal. , A basic hamburger would be the bun, the hamburger and cheese.
   
   You could go to the restaurant's website to get the information, or research each component.
   
   Hamburger patty
   - Calories: 209, Total Fat: 14g, Carbs: 0g, Protein: 20g Hamburger bun
   - Calories: 120, Total Fat: 2g, Carbs: 23g, Protein: 4g Cheese slice
   - 2 ounces; Calories: 100, Total Fat: 1g, Carbs: 1g, Protein: 3g and the infamous question: do you want fries with that? 1 large (169.0 g); Calories: 200, Total Fat:
   31.1g, Carbs:
   67.3g, Protein:
   7.27g So, a basic cheeseburger with fries (no beverage) would be 529 calories,
   47.1g of total fat,
   54.4 g of Carbs, and
   31.27g of protein.
   
   The requirement varies from person to person.
   
   Check this site outto see what yours are.
   
   Add to this, a 16 ounce cola beverage, and you add 200 more calories.
   
   You now have, easily, one third of your 'daily allotment' of calories and it is on one meal (if that is all you have). ,
3. 3

   Step 3: Work on getting the basics.

4. 4

   Step 4: Start researching healthier meals to improve the value of your decisions when you eat: Caesar salad - Calories: 280

5. 5

   Step 5: Total Fat: 7g

6. 6

   Step 6: Carbs: 13g

7. 7

   Step 7: Protein: 8g Pasta salad - Calories: 170

8. 8

   Step 8: Total Fat: 7g

9. 9

   Step 9: Carbs: 20g

10. 10

    Step 10: Protein: 8.2g (obviously this will change as your ingredients will) Wraps Wheat Wrap - Calories: 200

11. 11

    Step 11: Total Fat: 4.5g

12. 12

    Step 12: Carbs: 31g

13. 13

    Step 13: Protein: Soft Wrap - Calories: 100

14. 14

    Step 14: Total Fat: 3g

15. 15

    Step 15: Carbs: 20g

16. 16

    Step 16: Protein: 9g Note: All of these meal comparisons were found here.

Detailed Guide

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