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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
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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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
*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.
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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.
*Function*
The body actually needs some fats in the diet to help with important functions
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*
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
Brown rice
*Function*
Although fibre provides very little in terms of energy, it has great importance in maintaining a
healthy diet
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*Sources*
*Function*
Alcohol is classed as a foodstuff because the body breaks it down to provide energy, but remember that it has:
NO NUTRITIONAL VALUE!
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%
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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!
Energy In
Energy Out
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Male
Female
Age
Formula
Age
Formula
18-29
18-29
30-59
30-59
15.1 x 71 = 1072
8.3 x 64 =531
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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
PAL = 1.7
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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
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
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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.