Why Eat Food?Why Eat Food?

• EnergyEnergy

• Cellular Reactions Cellular Reactions

• GrowthGrowth

• HealingHealing

• ImmunityImmunity

• Tissue DevelopmentTissue Development

What are the Essential What are the Essential Nutrients?Nutrients?• CarbohydratesCarbohydrates

• FatsFats

• ProteinsProteins

• VitaminsVitamins

• MineralsMinerals

• WaterWaterWhat would be the main nutrients found in strawberries?

ANATOMY OF A SANDWICHANATOMY OF A SANDWICH

Vitamins in the tomato

Protein in the meat

Carbohydrates in the bread

Fat in the cheese

Water in the lettuce

Minerals

(ex calcium) in the mayonnaise

How Much Food Do I Need??How Much Food Do I Need??

• Basal MetabolismBasal Metabolism is energy used at is energy used at restrest

• Basal Metabolic Basal Metabolic RateRate (BMR) is (BMR) is calculated using calculated using your your current current weightweight

Basal Metabolic RateBasal Metabolic Rate

• Take Mass (aka:weight) in lbs Take Mass (aka:weight) in lbs

• Divide by 2.2 (to get kg)Divide by 2.2 (to get kg)– Ex. 140 lbs / 2.2 = 64 kgEx. 140 lbs / 2.2 = 64 kg

• Multiply this # by 0.9 if female; X by 1 if Multiply this # by 0.9 if female; X by 1 if malemale– Ex 64 kg x 0.9 = 57.6 (BMR) – per hourEx 64 kg x 0.9 = 57.6 (BMR) – per hour

• Multiply by 24 hours in a dayMultiply by 24 hours in a day– 57.6 x 24 = 1382.4 kcal per day --- 57.6 x 24 = 1382.4 kcal per day --- JUST TO JUST TO

STAY ALIVESTAY ALIVE

For Example…For Example…

• Brianna’s BMR is Brianna’s BMR is 5353• 53 Kcal/Hr x 24 Hr = 53 Kcal/Hr x 24 Hr =

12721272 Kcal Kcal per dayper day for for NONO Activity!Activity!

• She leads a She leads a sedentarysedentary lifestyle thus she adds lifestyle thus she adds an extra an extra 20%20% onto her onto her BMRBMR

• 1272 x 1.201272 x 1.20 = 1526.2 = 1526.2 KcalKcal

What About if I Exercise?What About if I Exercise?

• Voluntary Activities require Voluntary Activities require energy & thus food!energy & thus food!

• Sedentary (x 1.2)Sedentary (x 1.2)• Light activities (x 1.3)Light activities (x 1.3)• Moderately active (x 1.4)Moderately active (x 1.4)• Vigorous activities (x 1.5)Vigorous activities (x 1.5)

• Calculate the following Kcal Calculate the following Kcal requirements:requirements:– John weighs 185 lbs. He leads John weighs 185 lbs. He leads

a moderately active lifestyle.a moderately active lifestyle.

– Rebecca weighs 135 lbs. She Rebecca weighs 135 lbs. She takes part in vigorous takes part in vigorous activities regularly.activities regularly.

What About The Food I Eat?What About The Food I Eat?

• Nutrition Facts LabelsNutrition Facts Labels give information based give information based on a on a 2000 2000 Kcal dietKcal diet

• Using some food items Using some food items from home, from home, create a create a meal planmeal plan for your for your lifestyle based on your lifestyle based on your activity levelactivity level and and metabolicmetabolic needs needs

• This is only meant to This is only meant to be a rough estimate!be a rough estimate!