Download EAT WELL

EAT WELL
GET ACTIVE
By the end of this unit you should know:a)
b)
c)
d)
Why energy is needed and how it is measured.
Basal metabolism.
Factors affecting energy requirements.
Find information on energy, various sources.
Key Words
Energy
Metabolism
Kilocalories
Kilojoules
Basal
Energy
You need energy to stay alive. Every cell in your body needs a constant supply
of energy. Even when you sleep, your heart, brain and kidneys need energy to
work. You also need energy to breath, to digest your food and to keep warm.
The minimum amount of energy needed to keep
your body functioning is called basal metabolism.
Any activity such as walking, running, or studying
uses extra energy.
Where does the body get energy?
The body gets energy from food. Oxygen burns up the food in the cells,
releasing energy. Heat is given off so that the body is kept at 37°C, the
normal body temperature.
Measuring energy
Energy from food is measured in Kilocalories (kcal) or kilojoules (kj).
1 kilocalorie(kcal)
=
4.2 kilojoules (kj)
Almost everything you eat gives you energy. However, some foods contain a lot of
energy while others have only a little. Food tables give the amount of each nutrient in
100g of food or specified portions of food. Packaged food often displays similar
information. by checking food labels, you can find out how many kcal/kj are provided
by certain foods.
1g protein provides 4kcal/17kj
1g carbohydrate provides 4kcal/17kj
1g fat provides 9kcal/34kj
How much energy do I need?
The amount of energy you need depends on the amount you use. Everyone needs a
basic amount of energy to stay alive. Everybody also needs extra energy. Some
people need more energy than others. Energy requirements depend on a variety of
things.
Size
bigger people need more energy than small people
Activity
active people need more energy than inactive people
Gender
males usually need more energy than females
Climate
in cold climates, people need more energy
Age
teenagers are usually more active that others
Pregnancy
pregnant and breastfeeding women require more calories
Using up energy
Swimming, squash 700+
Sleeping 70
Sitting, standing, writing
90+
Dressing, walking 180+
Watching TV 80+
KILOCALORIES
Used per hour
Strenuous housework
300+
Cycling 450+
Dancing 500+
Football, running
900+
Energy balance
Energy intake should be equal to energy output – the amount of energy you gain
from food should be used up through activity. An imbalance may occur in two
ways.
Higher intake that output -
extra energy is stored as fat
Lower intake than output -
lack of energy intake can lead
to many disorders e.g. Anorexia
From the labels on the demonstration table, record the amount of energy in
kilocalories per portion of each food:
Name of food
Amount of energy in kilocalories
What are ‘empty kilocalories’?
_____________________________________________________________
_____________________________________________________________
Find a label and stick them below to illustrate this:-
Energy from food



The body gets energy from food and drink.
It comes from the fat, sugar and starch found in food and drink.
Food and drinks provide different amounts of energy depending on their
composition e.g.
This food is very watery.
Tomatoes 50g = 7kcal
This food has less water.
Cheese 50g = 200kcal
This is a fatty food.
Potato crisps 50g = 278kcal
Eating more kcal than we need leads to becoming overweight (obesity).
This person is putting on weight
by eating more food than their
body needs.
This person is not eating enough
and their body weight is too low.
Select 5 of the above activities and circle the correct level of energy used.
Activity
Energy used
Low
Medium
High
Low
Medium
High
Low
Medium
High
Low
Medium
High
Low
Medium
High
How much energy do you use in 24 hours?
ACTIVITY
12midnight
1am
2am
3am
4am
5am
6am
7am
8am
9am
10am
11am
12mid-day
1pm
2pm
3pm
4pm
5pm
6pm
7pm
8pm
9pm
10pm
11pm
TOTAL ENERGY USED
ENERGY USED
Swimming, squash 700+
Sleeping 70
Sitting, standing, writing
90+
Dressing, walking 180+
Watching TV 80+
KILOCALORIES
Used per hour
Cycling 450+
Dancing 500+
Strenuous housework
300+
Football, running
900+
Eight tips for eating well
Refer to: HE 123 Book 2, Page 5
1. ___________________________________________________________
2. ___________________________________________________________
3. ___________________________________________________________
4. ___________________________________________________________
5. ___________________________________________________________
6. ___________________________________________________________
7. ___________________________________________________________
8. ___________________________________________________________
If we follow these 8 tips we will be including the 5 main nutrient groups.