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It's 5 days to the next Millennium.

It's the 2nd day of Christmas today!

Get for me: Nutrition Planning information

It's Christmas and also the time to gorge ourselves with food. But we should keep an eye on what we eat as we enjoy ourselves this Christmas. Using the nutrition guide below, let's see how a food contributes to our daily nutrient needs:

Guide to average daily dietary intakes (adults)

Age Group Energy Protein Total fat Sat.Fat Cholest. Carb. Dietary Fibre Sodium

Adult kcal kj g g g mg g g mg

Men

18-29 yrs 2550 10700 68 71 24 300 351 26 1700

30-59yrs 2500 10500 68 69 23 300 344 25 1650

60yrs & ^ 2100 8800 68 58 19 300 289 21 1400

Age Group Energy Protein Total fat Sat.Fat Cholest. Carb. Dietary Fibre Sodium

Adult kcal kj g g g mg g g mg

Women

18-29yrs 2000 8400 58 56 19 300 275 20 1350

30-59yrs 2000 8400 58 56 19 300 275 20 1350

60yrs & ^ 1800 7500 58 50 17 300 248 18 1200

During 2250 9350 67 63 21 300 309 23 1500 pregnancy

During 2550 10600 83 71 24 300 351 26 1700 breastfeeding

LEGEND: Sat. Saturated Cholest. Cholesterol Carb. Carbohydrates

Let's take a carton of milk and work out how that meets the needs of a 35-year-old woman.

The details on the packaging read: Serving : 4

Serving size: 250 ml (1 glass)

----------------------------------

per 250ml serving per 100ml serving

Energy 163 kcal (680kJ) 65 kcal (272 kJ)

Protein 7.8 g 3.1 g

Fat 9.5 g 3.8 g

Saturated fat 6.0 g 2.4 g

Cholesterol 35 mg 14 mg

Carbohydrate 11.5 g 4.6 g

Sodium 100 mg 40 mg

We can see that one serving (1 glass) of milk provides 7.8 g of protein or 13% of the 58 g of protein she needs a day.

It provides 9.5 g of fat (about 17% of the amount she needs).

The glass of milk also provides 163 kcal, which equals 8% of the energy (2000 kcal) needed by her daily.

Some nutrition information panels refer to a percentage daily value. This is the American labelling system and the figures refer to the percent contribution of a serving of the food to a 2000 kcal per day diet.

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Did You Know?

The Forum Galleria shopping centre in Orchard Road was completed in 19862 by the architect RSP Architects Planners & Engineers

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News Flash Today, Sunday 26 Dec 1999