1. BER & BMI
Noadswood Science, 2012

2. Friday, April 21, 2017
BER & BMI
To understand the terms BER and BMI

3. Energy Where do we get our energy from, and what do we use it for?
Our energy is derived from food - whereas plants can produce their own energy from sunlight, we must consume food
This food is our raw material - needed to make new substances for: -
Energy (movement etc…)
Growth and repair
Health

4. Balanced
A balanced diet contains the different nutrients in the correct amounts, keeping us healthy
Certain foods are not necessarily 'bad' for us, but eating too much of them could be
Foods contain nutrients: these are substances which provide raw materials for the body (we need nutrients, along with fibre and water for a healthy diet)
There are seven different nutrients, and some foods are particular rich in certain nutrients…

5. Food sources it is contained in
Essential
Nutrients are found within different foods, and they all play important roles within the body
Nutrient
How the body uses it
Food sources it is contained in
Carbohydrate
To provide energy
Cereals; bread; pasta; potatoes (sugars and starch)
Protein
For growth, making new cells and repair of our bodies
Fish; meat; eggs; dairy products
Fat
To provide energy, as a store of energy & for insulation
Butter; oil; nuts
Minerals
Needed in small amounts to maintain health
Salt; milk (calcium); liver (iron)
Vitamins
Dairy foods; fruit; vegetables
Fibre
To provide roughage to help keep food passing through the gut
Vegetables; bran; wholemeal bread
Water
Needed by cells and for body fluids
Fruit juice; milk; water(!)

6. Food
Complete the food worksheet…

7. Food

8. Right Amount Of Food – Too Little
If you don't eat enough food, you will become too thin and may suffer from health problems…
These problems can include: -
Irregular periods in women
Reduced resistance to infection
Deficiency diseases

9. Right Amount Of Food – Too Little
Deficiency diseases include rickets and kwashiorkor
Rickets affects proper growth of the skeleton and is caused by insufficient vitamin D
Kwashiorkor causes a swollen abdomen and is a result of insufficient protein
Problems such as these are more likely to affect people in the developing world, where it can be more difficult to get enough food

10. Right Amount Of Food – Too Much
In warm weather, or when you don't do much exercise, you do not need to eat as much food as when it is cold or when you have exerted yourself physically
If you eat too much food without taking enough exercise, you will become overweight
Very fat people are described as obese

11. Right Amount Of Food – Too Much
Overweight people may suffer from health problems, including: -
Diabetes (type 2) - an illness in which the body is unable to control the amount of sugar in the blood
Arthritis - an illness in which the joints become worn, inflamed and painful
High blood pressure
Heart disease

12. BMI BMI (body mass index) is a scale to determine your ideal weight
The calculation is your weight (kg) ÷ height2 (m)

13. BMI
BMI is not always right! Look at the two people below – why might there BMI tell them they are unhealthy?!
Body builder - very high BMI (although this is overwhelmingly muscle, not fat)
Elite marathon runner – very low BMI (very healthy diet, just so many calories constantly burnt running (~1000 per hour))

14. Body Fat The average person has between 17 and 25% body fat
A large proportion of the population may be well over 30%
An oarsman at the peak of his game will probably be between 8 and 12%

15. Body Fat
To calculate body fat use the callipers and pinch your skin-fold at various points (take an average in mm)
Identify your weight (kg), height (m), age and gender
Body fat %...

16. Body Fat – Men (All Locations)
Skin-fold
(mm)
Age
16-29
30-39
40-49
50+ 16 18 20 22
6.7
7.9
8.1
9.2
9.3
10.8
12.0
13.0
9.5
10.9
12.2
13.5
9.7
11.0
12.5
13.9 24 26 28 30
10.2
11.2
12.1
12.9
14.7
15.5
16.2
14.6
15.7
16.7
17.6
15.1
16.3
17.4
18.5 35 40 45 50
17.7
19.0
17.8
19.2
20.4
21.5
19.7
23.1
24.6
20.8
22.8
24.7
26.3 55 60 65 70
20.2
21.2
22.2
23.2
22.5
23.5
24.3
25.9
27.1
28.2
29.3
27.8
29.1
30.4
31.5 75 80 85 90
24.0
24.8
25.6
26.6
27.6
28.3
30.2
31.2
32.1
32.9
32.6
33.7
34.6
35.5 95
100
110
120
27.0
28.8
29.9
29.0
29.7
30.9
32.0
33.8
34.5
35.8
37.1
36.5
37.3
38.8
40.2
130
140
150
160
31.0
31.9
32.8
33.6
33.0
34.0
34.8
35.7
38.2
39.4
40.4
41.4
41.5
42.8
43.9
45.0
170
180
190
200
34.4
35.2
35.9
37.2
37.9
38.6
42.3
43.1
44.7
46.0
47.0
47.9
48.8

17. Body Fat – Women (All Locations)
Skin-fold
(mm)
Age
16-29
30-39
40-49
50+ 14 16 18 20
9.4
11.2
12.7
14.1
14.3
15.7
17.0
15.6
17.2
18.5
19.8
18.6
20.1
21.4 22 24 26 28
15.4
16.5
17.6
18.1
19.2
21.1
20.9
22.0
22.9
23.8
22.6
23.7
24.8
25.7 30 35 40 45
19.5
21.6
23.4
25.0
21.9
25.5
27.0
24.6
27.2
28.1
29.6
26.6
28.6
30.3
31.9 50 55 60 65
26.5
27.8
29.1
30.2
28.3
29.5
30.6
31.6
30.9
32.1
33.2
34.2
34.6
35.7
36.7 70 75 80 85
31.2
32.2
33.1
34.0
32.6
33.5
34.3
35.2
35.1
36.8
38.4
37.7
38.6
39.5
40.4 90 95
100
110
34.8
35.6
36.3
36.0
38.7
39.1
39.9
40.6
41.8
41.1
41.9
42.6
43.9
120
130
140
150
39.0
40.2
41.3
42.3
42.1
43.1
43.0
44.1
45.1
46.0
46.2
47.3
48.2
160
170
180
190
43.2
44.6
45.0
45.8
44.0
45.6
46.4
46.9
47.8
48.5
49.3
49.1
50.0
50.8
51.6

18. Basic Energy Requirements
Basic Energy Requirements (BER) is based on how much you weigh, and gives an indication of how much energy you need per hour (though this will be dependent on your lifestyle (e.g. your age / if you’re active / pregnant etc…))
For every kilogram of your weight you need 5.4kJ to keep you alive
BER (kJ) = Weight (kg) x 5.4
E.g. 80kg man would have a BER of 432kJ per hour
BER of 10’368kJ per day (or 2476 calories)
* 1kJ = 0.24 calories

19. Food Diary
Daily energy requirements of an individual depend on their mass (weight) and that this requirement also increases during exercise
Diet diaries are used by athletes to recall their food intake (a basic one is over a period of 24 hours, however the longer it is taken the more accurate it becomes) – they can then compare this to their exercise routine (and how many calories each activity is using) and this will make their specific BER more accurate…
Using the worksheet complete your own food diary (write the type of food and portion size (and ideally the calorie intake)) over a 24 hour period, and note time the energy you used depending upon the type of exercise you did in that time

20. Food Diary