Transcript 06_Energy_balance_100111

Video Podcast
Episode 6
Energy balance
© Food – a fact of life 2009
Part one:
Energy balance
Part two:
Diet and activity
© Food – a fact of life 2009
Part one
Energy balance
© Food – a fact of life 2009
Energy
We need energy stay alive, grow, keep warm and be
active. It is measured in kilojoules (kJ).
The amount of energy we need depends on our age,
sex, body size and composition and how active we
are.
baby girl
10 year old boy
36 year old man 65 year old woman
8,240 kJ/day
2,690 kJ/day
© Food – a fact of life 2009
7,960 kJ/day
10,600 kJ/day
Energy
Energy is provided by all food and drinks except
water.
Food and drinks provide different amounts of energy
depending on how much carbohydrate, protein,
alcohol and fat they contain.
© Food – a fact of life 2009
Energy (kJ) provided per gram
What do you notice?
Fat provides more than twice the amount of energy compared with carbohydrate.
40
37
35
29
kJ per gram
30
25
20
16
17
15
10
5
0
Carbohydrate
© Food – a fact of life 2009
Protein
Alcohol
Fat
Energy from foods
Which food provides the least energy?
All foods per 100g.
678 kJ
© Food – a fact of life 2009
1,725 kJ
1,161 kJ
199 kJ
Energy from foods
Which food provides the most energy?
All foods per 100g.
274 kJ
© Food – a fact of life 2009
1,199 kJ
158 kJ
587 kJ
Uses of energy
Different activities use different amounts of energy.
Which activity uses the most energy?
swimming
cooking
357kJ/15 mins
85kJ/15 mins
© Food – a fact of life 2009
walking
114kJ/15 mins
football
196 kJ/15 mins
Uses of energy
Different activities use different amounts of energy.
Which activity uses the least energy?
sleeping
35kJ/15 mins
gymnastics
153kJ/15 mins
© Food – a fact of life 2009
horse riding
144kJ/15 mins
standing
42kJ/15 mins
Energy balance
If we take in the right amount of energy to meet our
needs, we are said to be in energy balance. We will
have enough energy without putting on extra weight
over time.
If we take in more energy than we use up, the unused
energy is stored as fat and we will gain weight.
© Food – a fact of life 2009
Healthy weight
It is important to be a healthy weight.
Being overweight can lead to health problems such
as heart disease, high blood pressure or type 2
diabetes. Being underweight could also affect our
health.
© Food – a fact of life 2009
Healthier choices
It is important to only eat as much as we need and
make healthier choices:
- eat more fruit and vegetables;
- eat more starchy foods (e.g. bread, pasta and rice)
- cut down on foods high in fat, especially saturates
(e.g. cakes and biscuits), sugar (e.g. sweets) and salt
(e.g. crisps or salted nuts);
- be more active by moving more: physical activity
such as walking, running or playing sport can help
balance the energy we get from eating food to
maintain a healthy weight.
© Food – a fact of life 2009
My food diary – keep a record of the food
and drinks you consume in a day. Do you
think it is balanced? Discuss with your
classmates.
 6.1
Getting active! – list your favourite activities
and draw a picture for each. Which
activities use the most/least energy?
 6.2
© Food – a fact of life 2009
Part two
Diet and activity
© Food – a fact of life 2009
A balanced diet for activity
Eating a balanced diet can help us enjoy activity and
be a healthy weight. Try:
- eating plenty of starchy foods such as bread, rice,
pasta and cereals, choosing wholegrain versions
whenever possible;
- eating lots of fruit and vegetables, having some dairy
and protein-rich foods, such as lean meat, fish,
poultry, eggs, nuts and pulses;
- limiting food and drinks high in fat, sugar and salt;
- drinking plenty of fluids.
© Food – a fact of life 2009
Preparing for activity – list the food and
drinks you consumed before you go out and
about being active. Do you have too much,
too little, or just about right?
 6.3
© Food – a fact of life 2009
Keeping hydrated
Our bodies lose more water when we are physically
active.
Even slight dehydration has been shown to affect
sporting performance, so drink before, during and after
we are physically active.
Signs of dehydration include feeling thirsty, having a
headache, passing dark-coloured urine, feeling sleepy
and being unable to concentrate.
© Food – a fact of life 2009
Keeping hydrated
We may have lost more water than we might think
even if we are not sweaty. This means that we will
need to drink more water or fluids to replace the
water we have lost.
By replenishing our fluid intake, we can help to ensure
the body works efficiently and effectively.
© Food – a fact of life 2009
Keeping hydrated
To keep hydrated:
• drink lots throughout the day;
• don’t wait until we feel thirsty;
• drink small, regular sips of water during exercise;
• drink plenty when we have finished.
The fluid we drink when we are active should be in
addition to the 6 to 8 glasses (or 1.2 litres) we need
every day.
We also need to drink more when the weather is hot.
© Food – a fact of life 2009
For further nutrition information,
please visit the BNF website www.nutrition.org.uk, or
Food - a fact of life www.foodafactoflife.org.uk
© Food – a fact of life 2009