Energy and Nutrition - Peel My Class Sites

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Energy and Nutrition - Peel My Class Sites Powered By Docstoc
					“Never eat more than you can lift.” – Miss Piggy
 the body requires energy for:
   •   Maintain health
   •   Growth & development
   •   Support physical activity

 your body weight and performance
   is directly related to the type and
   amount of food you consume and use
   * Follow Canada's Food Guide!
 the amount of food you need
   depends on how much energy
   (calories) your body needs per day
Positive                                          Negative
Energy                                             Energy
Balance                                           Balance




   Energy Balance =   calories eaten   +   calories used
 BMR = Basal Metabolic Rate
       • the rate at which your body uses
         energy at rest to allow you 'live'!
         (breathing, digestion, circulation)

 affected by:
   • Age - BMR decreases with age 
   • Body composition – more muscle =
     higher BMR                               Average Calories Needed =
   • Physical activity level – more active =   BMR + calories for activity
     higher BMR                               (~2600 cal for moderately
   • Gender – males = higher BMR             active male)
   • Individual variations (ie. body size,
                                              (~ 2000 cal for moderately
     disease, etc.)
                                               active female)
   Activity                                       Activity                                      Activity
                    130 lb   155 lb   190 lb                      130 lb   155 lb   190 lb                       130 lb   155 lb   190 lb
   (1 hour)                                       (1 hour)                                      (1 hour)

                                               Health Club
Aerobics
                     354      422      518     Exercise            325      387      475     Soccer (game)        590      704      863
(general)
                                               (general)

                                                                                             Softball /
Basketball
                     472      563      690     Hiking              354      422      518     baseball (fast or    295      352      431
(game)
                                                                                             slow pitch)
                                                                                             Swimming
Shooting                                       Hockey (ice and
                     266      317      388                         472      563      690     (leisurely,          354      422      518
baskets                                        field)
                                                                                             general)

Bicycling
                                               Horseback
<14mph,              472      563      690                         236      281      345     Team handball        472      563      690
                                               riding (general)
moderate effort

                                                                                             Volleyball
Cricket (batting,                                                                                                 177/     211/     259/
                     295      352      431     Rugby               590      704      863     (leisure/
bowling)                                                                                                          236      281      345
                                                                                             competitive)

Dancing                                        Running (9 min                                Walking
                     266      317      388                         649      774      949                          207      246      302
(general)                                      mile-6.7mph)                                  (moderate)

                                                                                             Weightlifting
Football (touch,                               Running Stairs                                                     177/     211/     259/
                     472      563      690                         885     1056     1294     (light-moderate/
flag, general)                                 (up)                                                               354      422      518
                                                                                             vigorous

Golf (general,                                 Skiing Downhill
                     325      387      474                         413      493      604     Yoga (hatha)         236      281      345
carrying clubs)                                (general)
 provide energy and are required in large amounts
      • Carbohydrates
      • Fats
      • Proteins



          required in small amounts & help to
           release energy
               • Vitamins
               • Minerals


 an important ‘non-nutrient’
 4 kcal of energy per gram of CHO

 RDI: 55 – 60% of daily caloric intake

 Primary fuel source for muscles, brain & exercise
 9 kcal of energy per gram of fat

 RDI: <30% of daily caloric intake

 Vital functions include:
       • Energy for activity
       • Store vitamins A, D, E, K
       • Insulate & protect vital organs
  RDI: 12-15% daily caloric intake
  4 kcal of energy per gram of PRO
  growth and repair of muscle / tissue, RBC’s, hormones, enzymes


COMPLETE PROTEINS
 Contain all 20 amino                             INCOMPLETE PROTEINS
  acids                                             Do not contain all the
 Found in meats, milk,                              required amino acids
  cheese, eggs                                      Vegetable proteins
 required in small quantities
 FAT SOLUBLE: vitamins A, D, E and K
 WATER SOLUBLE: includes C and B-complex vitamins



 required in small quantities
 ie. iron, calcium, potassium & sodium,
  phosphorous, magnesium
 most important and often neglected “non-nutrient”
 60% of body weight (70% from muscle)



 transport nutrients (sugar and oxygen) and waste (carbon dioxide)
 regulates blood pressure, lubricates joints
 maintains body temperature (sweat)
 variety
 emphasis on fruits & vegetables and grains
 choose low fat meat & dairy
 balance food intake with exercise
 limit consumption of “other” group
Activity Equivalent:
Running up stairs for
       1 hour
Activity Equivalent for Child:
  Walking for 1 hour and 45
           minutes
Activity Equivalent:
 Aerobics for 1 hour
  and 35 minutes
Activity Equivalent:
 1 hour of Dancing
 Activity Equivalent:
 25 minutes of soccer
  (competitive game)
...or 55 minutes of baseball
 Activity Equivalent:
  72 minutes of touch,
flag or general football
          Activity Equivalent:
1 hour each of aerobics, weight lifting and
biking + a 1 hour of a competitive soccer
  game and 20 minutes of stair climbing

				
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posted:8/26/2012
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