About George Rapitis, BSc. Nutritionist Expertise I have an MS. in Dietetics and Nutrition. I also have a degree in Culinary Arts. I would be happy to answer any questions about nutrition, healthy cooking or physical fitness. I recently completed a book called "The Lighter Side of Dark Chocolate: Take it To Heart" available at www.planetyorgos.com
I am currently helping patients with their weight loss goals but recommending them to "Take Shape for Life" Take Shape For Life provides a safe and effective way for you to live and stay healthy:
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Experience I have also authored other books such as "Ask the Nutritionists" ,"The Healthy Pregnancy Cookbook: Eating Twice As Well for a Healthy Pregnancy." My work experience includes nutritional counseling and healthy cooking classes. I am a member of the American Dietetic Association.
Expert: George Rapitis, BSc. Nutritionist - 7/9/2004
Question How many grams of fat per day? What is the best way to figure that out?
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Followup To
Question -
Hi. I am about 215 pounds, 5'10". If I want to lose between 1-2 pounds a week or more, how many calories and fat should I consume per day?
Answer -
Hello Rl!
Thank you for your nutrition question. I would need your age also in order to calculate your calories properly. Or you can visit the following website and just enter your information there. http://www.wvda.org/calcs/fcals.htm
Once you have entered your data you will know your proper daily caloric intake. Next you will need to subtract 500 calories from this number to give you the amount of calories you need to lose 1lb per week.
*Try and remember that there are 3,500 calories in one pound. So if you subtract 500 calories daily(7 days in a week), you will have lost 1lb per week. Let me know if you have more questions.
-George Rapitis, nutritionist http://www.juiceblend.com
Answer Hi Rl,
Thanks for the follow up question. Your total fat consumption should be no more than 30% of your total calories. But how do you apply the numbers in real life?
Take a box of pretzels with 8 grams of fat and 150 calories per serving.
Step One:
Fat contains 9 calories per gram.
8 fat grams x 9 = 72 calories from fat.
Step Two:
To find the percentage of total calories from fat,
divide fat calories by total calories.
72 / 150 = .46 x 100 = 46% calories from fat.
Although this exceeds the recommended 30%, you can still reduce your total fat intake with lower-fat foods:
Food/Amount Fat Calories Total Calories
1 serving pretzels 70 150
1 raw orange 0 60
1 cup skim milk 0 80
totals: 70 290
Now do the math: 70 / 290 = .24 x 100 = 24% calories from fat. By balancing higher-fat choices with low-fat foods, you can meet your fat calorie goals.
Hope this helps. Let me know. Since you are trying to lose a little weight why not try a great product called Juice Plus. It helps you crave healthier foods which in turn aids in weight loss. Many of my patients have had success with it. The website for it is http://www.juiceblend.com
Please let me know.
-George Rapitis, Nutritionist
