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Beginners Guide to Nutrition


This beginners guide to nutrition will take you on a journey and will provide you with the
knowledge to help achieve a healthy body and mind.

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Here are some common terms in nutrition, what they are and how they relate to your
diet:
Energy:
Needed for the body to perform effectively
Macronutrients:
Carbohydrates
Proteins
Fat for energy and health.
Micronutrients:
Vitamins
Minerals for health

Needed in large amounts daily

Only needed in small amounts but essential

Alcohol:
This is NOT a nutrient and can have stimulating and toxic effects on the body, however,
it is important to discuss as it has a substantial effect on the amount of calories we consume.

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Macronutrients and alcohol in our diet provide energy

Fat

Carbohydrate

Protein

Alcohol
ENERGY

Growth
Changes in size and shape to
both muscle and bone.

Body
processes
Activities that happen all the
time and not under our control
such as digestion and blood
circulation.

Activities
Muscle movement & brain
function.

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*Sources*

Protein
Fish

Meat

Eggs

Dairy

Soya Products

Nuts & Pulses

*Function*
Every cell in the body is made from protein. However, there are some types that we
cant make enough of ourselves so we must make sure theres an adequate amount in
the diet.

Needed for growth and repair


Provides some energy: 4 Kcal per gram of food
Only used for energy if not enough fat and carbohydrates in the diet

Excessively high intakes should be avoided to prevent possible health risks.

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*Sources*

Saturated
Animal fats, butter and often in
Confectionary such as cakes
and biscuits.

Monounsaturated
Most vegetable oils, seeds
and nuts.

polyunsaturated
Oily fish and some vegetable
oils.

*Fats arent all bad for you!!*

*Function*
The body actually needs some fats in the diet to help with important functions

Adds flavour to food


Energy dense a lot of energy for a small amount of food 9 kcal per gram
Carries fat soluble vitamins and is important for their absorption
Insulation and protective of organs

Saturated fats need to be eaten in moderation as they deposit in the blood vessels easier which
may cause heart problems.

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*Sources*

Starches
Potatoes, bread, cereal,
rice and pasta.

Carbohydrate

Sugars
Found naturally in fruit and milk
Also added to many foods such as
sweets, chocolate, frizzy drinks etc.

*Function*

Provides 4 Kcal of energy per gram of food


Main energy source for the body
If energy isnt needed straight away, some can be stored in the muscles which
helps during activity

Excessive amounts of carbohydrate consumption cant be stored in the body. However, it does have to go
somewhere and so its converted to fat which is then deposited around the body.

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*Sources*

Fibre
Whole meal & whole
grain bread/pasta

Whole grain
breakfast cereal

Lentils & Beans

Brown rice

Fruit & Veg

Nuts & Oats

*Function*
Although fibre provides very little in terms of energy, it has great importance in maintaining a
healthy diet

Help you to feel fuller for longer


Improve digestive health
Can prevent a number of health problems including diabetes and heart disease

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*Sources*

Spirit & Liqueurs


Wines
Beers
All produced from a source of carbohydrate

*Function*
Alcohol is classed as a foodstuff because the body breaks it down to provide energy, but remember that it has:

NO NUTRITIONAL VALUE!

Absorbed into the bloodstream without the need for digestion


Brain stimulation occurs within minutes
Affects the central nervous system
Provides 7 Kcal of energy per gram

Drinking alcohol can be determined as consuming empty calories the intake of calories without
any nutritional benefit.
Excessive consumption over a long period can have damaging effects to the liver.

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*Energy Source*
To make sure the body is getting its energy from the right sources, the daily diet should consist
of energy in the following proportions

Alcohol
0 5%

Protein
15%

Fat
35%

Carbohydrate

50%

Note: Alcohol is NOT essential in the diet


but it is recognised that people may get
some energy from here. Adjustments to
energy intake for carbohydrate may be
required if this is consumed.

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*Balanced Diet*
The Food Standards Agency have produced The Eatwell Plate as a
guide to help balance different food groups on a daily basis.

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*Energy Balanced*
The amount of energy needed will vary depending on things such as
age, gender, health status and activity levels.
If you eat more calories than you use, youll put on weight
If you eat less calories than you use, youll lose weight
If you eat the same number of calories as you use, your weight
will stay the same!

*This is called being in ENERGY BALANCE*

Energy In

Energy Out

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*Average Energy Intake*


Basal metabolic rate (BMR) is the minimum number of calories needed for the
body to perform its basic functions when at rest.
Its based on gender, age and body weight (kg).
To calculate BMR, a formula known as the Schofields equation is used

Male

Female

Age

Formula

Age

Formula

18-29

(15.1 x weight in kg) + 692

18-29

(14.8 x weight in kg) + 487

30-59

(11.5 x weight in kg) + 873

30-59

(8.3 x weight in kg) + 846

Example: 22yr old man weighing 71kg

Example: 31yr old man weighing 64kg

15.1 x 71 = 1072

8.3 x 64 =531

1072 + 692 = 1764 Kcal per day

531 + 846 = 1377 Kcal per day

Source: Department of Health, 1991

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*Energy Sources*
However, BMR is not the total amount of energy you need.
Your daily energy requirement is known as Total Energy Expenditure (TEE) and this takes
your Physical Activity Level (PAL) into consideration.
The table below provides PAL figures that are used to calculate TEE.
Calculated Physical Activity Level (PAL) of adults at 3 levels each of occupational and non-occupational activity

Occupational activity

Non - occupational
activity

Light

Moderate

Moderate/Heavy

Male

Female

Male

Female

Male

Female

Non-active

1.4

1.4

1.6

1.5

1.7

1.5

Moderate active

1.5

1.5

1.7

1.6

1.8

1.6

Very active

1.6

1.6

1.8

1.7

1.9

1.7

Source: Department of Health, 1991

Example: Female - non-occupational activity = very active occupational activity = moderate

PAL = 1.7

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*Average Energy Intake*


The final part of the calculation is to use the BMR and PAL figures to discover how
much energy should be consumed on a daily basis.
To calculate this, the following formula is used

BMR
31yr old female
Weighing 64kg

PAL
1.7

TEE
2341 Kcal
Per day

1377 Kcal

Energy
balance

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*Water*
The human body is
made up of 60 80%
water

If physically active or in a
hot climate, the minimum
consumption amount
must be increased

Some of this is lost


through the day from
urine, sweat & vapour
in the breath

Water is found in the


foods we eat along with
the drinks we consume

All functions in the body


need water to perform so
its important to make
sure its being replaced

To help maintain
optimum health, we
need to consume at
least 1.5 -2.0L per day

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*Drink*
(Non alcoholic)
Non-alcoholic drinks are generally consumed more than water alone due to their flavour.
They can help provide hydration to the body, however, they are not necessarily great in terms
of nutrition

categoriy..
Major source
of vitamin
C and tea & soft drinks...
List the title for eaxh picture
(e.g., fruit
juice, coffee
Potentially high levels of sugar
Fruit Juices
Caffeine stimulates the nervous system helping to
relieve tiredness and may help improve concentration
Stimulates urine production
Tea & Coffee

Soft Drinks

Low nutritional value


High in sugar or artificial sweetener
Some may contain the same amount of caffeine as a
cup of coffee

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*Final Stage*
You are now a step closer to a healthier body
and mind...
Hopefully, youve found this guide useful and are taking away knowledge that
you didnt have before.
Youll now be able to make more informed choices on your energy source and
having the correct nutrition, is a step in the right direction to achieve that healthy
body and mind!

References
British Nutrition Foundation. 2013. What is energy?. [Online]. [Accessed 20 October 2013]. Available from:
http://www.nutrition.org.uk/healthyliving/basics/what-is-energy
British Nutrition Foundation. 2013. What are nutrients?. [Online]. [Accessed 20 October 2013]. Available from:
http://www.nutrition.org.uk/healthyliving/basics/what-are-nutrients?start=1
Centers for Disease Control and Prevention. 2012. Carbohydrates. [Online]. [Accessed 20 October 2013]. Available from:
http://www.cdc.gov/nutrition/everyone/basics/carbs.html
Centers for Disease Control and Prevention. 2012. Water: Meeting Your Daily Fluid Needs. [Online]. [Accessed 18 November
2013]. Available from: http://www.cdc.gov/nutrition/everyone/basics/water.html
Department of Health. 1991. Dietary Reference Values for Food Energy and Nutrients for the United Kingdom: Report of the
Panel on Dietary Reference Values of the Committee on Medical Aspects of Food Policy, London, The Stationery Office.
Drinkaware.co.uk. 2013. Calories in alcohol. [Online]. [Accessed 10 November 2013]. Available from:
http://www.drinkaware.co.uk/check-the-facts/health-effects-of-alcohol/appearance/calories-in-alcohol
Kovacs, B. 2011. Alcohol and Nutrition (cont.). [Online]. [Accessed 10 November 2013]. Available from:
http://www.medicinenet.com/alcohol_and_nutrition/page2.htm
Lean, M. E. J. 2006. Fox and Cameron's Food Science, Nutrition & Health, CRC Press.

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