健康に良い献立をつくるのは難しいよ。

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Understanding Food

Nutritional Education with Data

Eli Kitagawa

eli@gracekyoto.com

Worldwide, obesity has nearly doubled since 1980

65% of the world's population lives in countries where overweight and obesity kills more people than underweight (MIT 15.071x)

This data comes from the USDA National Nutrient Database for Standard Reference.
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(7058, 16)
Out[1]:
ID Description Calories Protein TotalFat Carbohydrate Sodium SaturatedFat Cholesterol Sugar Calcium Iron Potassium VitaminC VitaminE VitaminD
0 1001 BUTTER,WITH SALT 717.0 0.85 81.11 0.06 714.0 51.368 215.0 0.06 24.0 0.02 24.0 0.0 2.32 1.5
1 1002 BUTTER,WHIPPED,WITH SALT 717.0 0.85 81.11 0.06 827.0 50.489 219.0 0.06 24.0 0.16 26.0 0.0 2.32 1.5
2 1003 BUTTER OIL,ANHYDROUS 876.0 0.28 99.48 0.00 2.0 61.924 256.0 0.00 4.0 0.00 5.0 0.0 2.80 1.8
3 1004 CHEESE,BLUE 353.0 21.40 28.74 2.34 1395.0 18.669 75.0 0.50 528.0 0.31 256.0 0.0 0.25 0.5
4 1005 CHEESE,BRICK 371.0 23.24 29.68 2.79 560.0 18.764 94.0 0.51 674.0 0.43 136.0 0.0 0.26 0.5
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Out[2]:
Calories Protein TotalFat Carbohydrate Sodium SaturatedFat Cholesterol Sugar Calcium Iron Potassium VitaminC VitaminE VitaminD
count 7057.000000 7057.000000 7057.000000 7057.000000 6974.000000 6757.000000 6770.000000 5148.000000 6922.000000 6935.000000 6649.000000 6726.000000 4338.000000 4224.000000
mean 219.695338 11.710368 10.320614 20.697860 322.059220 3.452267 41.551994 8.256540 73.530627 2.828368 301.357949 9.435980 1.487462 0.576918
std 172.198755 10.919356 16.814191 27.630443 1045.416931 6.921267 122.963028 15.361509 222.445338 6.019878 415.638949 71.256536 5.386914 4.301147
min 0.000000 0.000000 0.000000 0.000000 0.000000 0.000000 0.000000 0.000000 0.000000 0.000000 0.000000 0.000000 0.000000 0.000000
25% 85.000000 2.290000 0.720000 0.000000 37.000000 0.172000 0.000000 0.000000 9.000000 0.520000 135.000000 0.000000 0.120000 0.000000
50% 181.000000 8.200000 4.370000 7.130000 79.000000 1.256000 3.000000 1.395000 19.000000 1.330000 250.000000 0.000000 0.270000 0.000000
75% 331.000000 20.430000 12.700000 28.170000 386.000000 4.028000 69.000000 7.875000 56.000000 2.620000 348.000000 3.100000 0.710000 0.100000
max 902.000000 88.320000 100.000000 100.000000 38758.000000 95.600000 3100.000000 99.800000 7364.000000 123.600000 16500.000000 2400.000000 149.400000 250.000000
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Healthy Eating Plan

To lose weight, most people need to reduce the number of calories they get from food and beverages (energy IN) and increase their physical activity (energy OUT).

For a weight loss of 1–1 ½ pounds per week, daily intake should be reduced by 500 to 750 calories. In general:

Eating plans that contain 1,200–1,500 calories each day will help most women lose weight safely. Eating plans that contain 1,500–1,800 calories each day are suitable for men and for women who weigh more or who exercise regularly. Very low calorie diets of fewer than 800 calories per day should not be used unless you are being monitored by your doctor.

https://www.nhlbi.nih.gov/health/educational/lose_wt/eat/calories.htm

In [7]:
Calories over 500 per 100g : 434
Calories over 100 per 100g : 5025
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HighSodium  HighProtein
0           0              2743
            1              2225
1           0              1375
            1               715
dtype: int64
Out[9]:
HighFat 0 1
HighSodium
0 3596 1372
1 1378 712
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count mean std min 25% 50% 75% max
HighProtein
0 4008.0 2.558945 6.173938 0.00 0.29 0.79 2.1325 123.6
1 2927.0 3.197294 5.783003 0.02 1.12 1.92 2.9200 89.8

References

MIT 15.071x(2018) - Understanding Food

National Heart, Lung, and Blood Institute(2018) - Healthy Eating Plan

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