Nutrients & Body Fat

Question
Hello Lawrence,

I've noticed on some food packaging that there are two sets of nutritional values; pre-cooking and post-cooking. On most (if not all) of them those nutrients (protein, carbohydrate, fat) drop, sometimes quite significantly.
Is there any way to know what the 'actual' nutritional values are in other foods where the change isn't shown (if there is indeed a change). If not, would the only other option be to simply eat more of the foods that require cooking, to be on the safe side of getting the amount of nutrients I desire?

Also, I've recently checked my body fat percentage and it's around 3%. I'm aiming to increase it to around 5%.
If it's of any importance, I'm 20 years old, male, 6ft, 116lbs. I've had a very low body fat percentage for as far back as I can remember, and I used to exercise quite regularly while also eating probably only around 1500-2000 calories a day; all without any (perceived) negative effects. Although, I've recently increased my calorie consumption to accommodate strength training.
I'd just like to ask whether there's a best/most healthy amount of body fat to aim for. Though ideally I'd like to keep it low.

Many thanks and kind regards.

Aaron

Answer
Your current BMI IS 15.7 your lowest weight should be 136.5 which would bring you to a  proper BMI 18.5. Your body fat is extremely low. You should shoot for at least 6-8 % At your current weight you should be working with a nutritionist to help you increase your weight in a healthy way. Your body requires at least 1745 calories just for your vital organs to maintain themselves.

Body Fat Percentage Categories
Classification Women (% fat) Men (% fat)
Essential Fat         10-12%       2-4%
Athletes              14-20%       6-13%
Fitness               21-24%       14-17%
Acceptable            25-31%       18-25%
Obese                 32%+         25%+

As for your initial question I prefer to eat raw foods so that I can be sure of the nutrition that I am receiving. All cooked food looses nutrients and this can not be helped. Making the conversion that you are suggesting is more involved then you may think, in general I subtract 20% from the products that are not labeled. This is a rough calculation, but I do not no of any 100% way to make this calculation without knowing the exact production method used buy the companies making the product that I am eating.

Good luck and take care  

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