Energy and Nutrients Unit 4

• Energy


  The fuel our bodies need to stay alive and carry out physical activity
• Functions of energy


  • Physical activity and making muscles move
  • Maintaining constant body temperature
  • Bodily functions such as heartbeat, breathing and digestion
  • Growth and repair of body tissues
  • Meeting specific needs at any particular times
• Where does energy come from

  From the sun
• How is energy measured


  • Kilocalories
  • Kilojoules
• Factors that influence individual energy requirements


  • Age
  • Gender
  • PAL
  • Basal metabolic rate
  • Specific need (e.g. pregnancy, breastfeeding)
• Basal metabolic rate


  The amount of energy your body needs in order to maintain functions such as breathing and heartbeat and to keep at a constant temperature when sleeping
• Sources of energy


  • 1 gram of fat provides: 9 kilocalories
  • 1 gram of protein provides: 4 kilocalories
  • 1 gram of carbohydrate provides: 3.75 kilocalories
  • 1 gram of alcohol provides: 7 kilocalories
• These recommendations apply to everyone over the age of 2
• Dietary recommendations


  • Total carbohydrates- 50%
  • Of which free sugars- no more than 50%
  • Total fat- no more than 35%
  • Of which saturate— no more than 11%
  • Protein- 15% (as a secondary source of energy)
• Glycogen


  Stored in the liver and muscles
• Fat


  Stored in special tissue under the skin called adipose tissue
• When we are young

  Our energy requirements are high as the body is growing and tend to be active
• As we get older


  Our energy requirements gradually decrease as the body slows down
• Nutrient dense foods


  • Wholegrain breads and cereals
  • Low fat dairy products
  • Fruit and vegetables
• Energy dense foods


  • Sweets
  • Biscuits
  • Cake
  • Soft drinks
• Tips for reducing portion size


  • Eating in
  • Cook in bulk
  • Use up left overs
  • Start the day with breakfast
  • Plan your snacks
  • Make a weekly plan of what you're going to eat
  • Weigh out pasta and rice
  • Use a smaller plate
  • Avoid nibbles at night in front of TV
• Tips for eating out


  • Just have a main course
  • Eat slowly
  • Drink a glass of water before you eat
  • Try to eat more veg and salad
• Tips for shopping for food


  • Don't be tempted to buy special offers
  • Only buy what you need
  • Try not to buy snacks
  • Stick to a shopping list
• Estimated Average Requirements (EAR)

  The average amount of energy, or of a nutrient required by people in a particular group