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# Nutrition

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by

## Martin Wren

on 15 December 2016

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#### Transcript of Nutrition

Nutrition
So what is Nutrition?

'The intake of food, considered in relation to the bodies dietary needs'
'The process of providing or obtaining the food necessary for health and growth'

Is an estimate of how many calories you’d burn if you were to do nothing but rest for 24 hours. (
The rate at which you burn energy
)
It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating.

Using the Mifflin St Jeor Equation

Men:
(10 x
Weight (Kg)
+ 6.25 x
Height (cm)
) – 5 x Age (y) + 5.

Women:
(10 x
Weight (Kg)
+ 6.25 x
Height (cm)
) – 5 x Age (y) – 161.

(10 x 85kg + 6.25 x 196cm) – 5 x 33 + 5

850 + 1225 – 170 =
1905 Calories a day

Factors Affecting BMR
Young people have high
RDA
due to their growth and development.
Men usually have a higher
RDA/BMR
due to greater muscle mass.
BMR accounts for about 75% of our energy needs.
15yr old boys
11,500Kj =
2700cal
15yr old girls 8,800Kj = 2100cal
10, 500Kj =
2500cal
Older Men
8800Kj =
2100cal
Older Women 8000Kj = 1900cal

2 Useful Sites
http://www.nhs.uk/Livewell/weight-loss-guide/Pages/calorie-counting.aspx
Insert the following table into a new word document
- Pick three days in the past week and recall -
1. Your training / Physical Activity undertaken on each day (Hours/mins/activity)
2. Put this into your table -
http://www.bhf.org.uk/heart-health/prevention/calorie-calculator.aspx
4. Work out how many calories you have burned each day
The figure you now have is the amount of calories your body needed to sustain exercise/BMR that day.

Basal Metabolic Rate (BMR)
What is yours?
Age
Size
Gender
Body Composition
Illness
Dieting

Using the table write down what you have eaten in the 3 selected days.
Then we will work out the calories!!!!!!!

In scientific terms 1000 calories = 1 Kilocalorie, however in the modern world ‘Cal’ or ‘Kcal’ are interchangeable and conceived as one of the same.
One ‘calorie’ (cal) has the same energy value as 4.186 ‘kilojoules’
Energy is measured in ‘joules’ or ‘kilojoules’. Food energy can also be measured in terms of its nutritional value or in the ‘calories’ it contains.
Fats
Protein
Carbs
GDA?
Macro Nutrients
3 Macro Nutrients - Carbohydrates/Fats/Proteins