| Q5. | What is the difference between calories and Kcal? |
| A. | A calorie is a unit by which energy is measured. These units of energy
are so small that a single food item will have tens of thousands of them.
Therefore, to ease calculations, they are expressed in 1000-calorie units
known as kilocalories (kcalories / kcal / *Calorie / *Cal). 1 kilocalorie
(kcal) is equivalent to 1000-calorie units (*a capitalised version is sometimes
used depending on which country the product or information is from). However, confusion may arise when you speak of energy from foods. You would say 'calories' although the actual measure is kilocalories. If an apple provides 150 kcal (150 000 calorie-units), it is commonly said that an apple provides 150 'calories'. |
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| Q6. | How are the calories of a particular food calculated? |
| A. | The nutrients which contribute to the energy values in food are carbohydrates
(1g= 4kcal), protein (1g= 4kcal), fat (1g= 9kcal) and alcohol (1g = 7kcal).
Therefore, the calories from each of these components make up the total
calories of the food. The total energy available from a particular type of food can also be measured by a bomb calorimeter. This device consists of a closed container in which a weighed food sample is burned in an oxygen atmosphere. The container is immersed in a known volume of water, and the rise in temperature of the water after ignition of food is used to calculate the heat energy generated. However, not all the energy in foods is available to the body cells because the processes of digestion and absorption are not completely efficient. Therefore, the biologically available energy from foods is expressed in values rounded off slightly below those obtained in the calorimeter. |
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| Q7. | Does diet affect your energy level? |
| A. | Foods from the rice and alternatives group, for example, rice, bread,
noodles, biscuits and so on are rich in carbohydrates, which provide the
main source of energy for our daily activities. Individuals are encouraged
to include these foods as the bulk of the diet. Make sure that you have
regular meals so as to provide your body with a constant source of energy. Sometimes, constant fatigue and lethargy can also be a sign of iron deficiency anaemia. Iron is needed for the formation of haemoglobin, the substance in the blood that carries oxygen to our tissues. Meat, liver and egg yolk are good sources of dietary iron, with smaller amounts from wholegrain breads, fortified cereals and beverages, and green leafy vegetables, nuts and dried fruits. Vitamin C increases iron absorption, so it is recommended that foods rich in vitamin C is taken with main meals. Examples of such foods are fruits and vegetables. |
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| Q8. | What is the recommended energy intake for an average Singaporean woman? |
| A. | According to the Recommended Daily Dietary Allowances for normal healthy
persons in Singapore, an average woman aged between 18 to below 30 years
old, with a height of 160 cm, weighs 54 kg and undertakes light activities,
would require 2000 kcal a day. To view the complete table, you can go to "Nutrition for Adults". The energy needed of each individual actually differs, depending on several factors. Therefore, the 2000 kcal recommendation is only a guide, not a standard. |
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