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• Basic Metabolic Rate (BMR)


  The rate at which you process your food. If you have a high BMR, you process food quickly & efficiently.
• When you stop exercising

  BMR decreases
• Age


  Young people require more energy per pound of body weight than adults
• Number of calories required per day

  • 1600 (young child)
  • 2300 (teen)
  • 
    
  • 2500 (adult)
  • 2109 (adult)
• Adults require 1600-2100 calories per day
• Food labeling


  Information provided by businesses about their products, covering 11 key areas
• Food labeling helps consumers make more informed and safer choices
• Body size


  The bigger the body, the more calories it needs to keep functioning
• Body composition


  Used to determine the percentage of fat, bone and muscle in the body
• Gender


  Males generally need more energy than females of the same size, as they have a greater proportion of muscle and less fat
• Food allergens and intolerances can cause people to become ill
• Common food allergens


  • Peanuts
  • Nuts
  • Gluten
  • Eggs
  • Fish
  • Lupin
  • Milk
  • Molluscs
• Nutritional information


  Indicates the energy, nutrient and health properties of a food
• A person's physical activity levels


  Affects their energy requirements
• A manual worker undertaking heavy physical tasks will use more calories than a computer operator
• In cold climates, more calories are needed to generate heat to stay warm
• Nutritional information is provided per 100g and sometimes per portion
• Nutritional information is provided on the front of pre-packaged food labels
• Food standards agencies provide dietary advice to help consumers make healthier choices
• Components of food


  • Carbohydrates
  • Protein
  • Fats
  • Vitamins
  • Minerals
  • Fibre
  • Water
• Carbohydrates


  Main source of energy, broken down to glucose which produces energy
• Protein


  Provides the 'fabric' for all the soft tissues of the body, vital for growth and repair
• Fats


  Contain calories, stored for later release, act as an insulator
• Vitamins


  Help the body grow and function properly, help release energy from food
• Minerals


  Help the body grow and function properly, e.g. iron improves oxygen transport, calcium helps bones and muscles
• Fibre


  Indigestible plant material that helps the muscles of the intestine, prevents constipation
• Water


  Makes up 70% of the body, lost through urine, sweat and breathing
• Aim for at least 2 portions of oily fish per week
• Drink 6-8 glasses of water per day
• Unsaturated fats are healthier than saturated fats
• Benefits of eating a balanced diet

  • Balances energy input and output
  • Controls weight
  • Prevents disease
  • Supports growth and repair
  • Regulates body processes
• Consequences of a poor diet

  • Increased risk of chronic disease
  • Unused energy stored as fat, leading to obesity
  • Vitamin and mineral deficiencies
• Diet


  Your particular eating pattern
• Vitamin C helps keep skin and gums healthy, and helps wounds heal quicker
• Vitamin D is needed for strong bones and teeth, and the body can't absorb calcium without it
• Sunlight exposure produces vitamin D
• Traffic light labeling provides at-a-glance information on total fat, saturated fat, sugar and salt content
• Energy is measured in kilojoules (kJ) or calories (kcal)
• Eating a balanced diet


  Balances energy input and output, which controls weight
• An adult male has a Basal Metabolic Rate of around 2500 calories per day