Lifestages and energy balance © Grain Chain 2016

11-14 years Nutrition and Health: Activity session 1 Learning objectives Discuss the concept of energy balance and the role of flour based dishes in a balanced diet and how needs change through life.

11-14 years Nutrition and Health: Activity session 1 Healthy diet through life A healthy diet is made up of a balance and variety of different foods, which provides all of the nutrients required by the body. At certain stages through life individuals requirements for energy and nutrients are different. Can you think when this might be?

11-14 years Nutrition and Health: Activity session 1 Healthy diet through life The main stages in life include: Pregnancy and breastfeeding; Babies and toddlers; Childhood; Adolescence; Adults and older adults.

11-14 years Nutrition and Health: Activity session 1 Energy and nutrient requirements What are the factors that affect the energy and nutrient requirements for individuals? Age Gender Body composition Level of activity

11-14 years Nutrition and Health: Activity session 1 Diet in pregnancy: energy needs Many women think they need to eat for two throughout their pregnancy, however this can encourage them to put on too much weight during pregnancy. The increase in energy requirements is only a small fraction of the amount normally needed, particularly in the first trimester. Pregnant women are advised to consume an extra 200 kcal per day in the third trimester only. This may differ between individuals. This increase in energy needs is to help the growth of breasts, uterus and placenta; meet the needs of the growing foetus and lay down stores of nutrients in the foetus, and in the mother for breastfeeding (lactation).

11-14 years Nutrition and Health: Activity session 1 Babies and toddlers Lactation is the process of producing breast milk and delivering it to the baby. Breast milk usually provides all the energy, nutrients and fluids that your baby needs in order to grow and develop healthily during the first six months of life. After about 6 months the baby must be given other foods in addition to breast milk or infant formula. This is called weaning. What type of foods would be suitable for weaning a baby?

11-14 years Nutrition and Health: Activity session 1 Childhood Children grow quickly and become increasing active as they get older. Children have a higher energy requirement for their body size compared to adults. They need foods that provide enough energy but are also rich in nutrients. Childhood is an important time for growth and development and children need a good supply of protein, and other nutrients including calcium, iron and vitamins A and D.

11-14 years Nutrition and Health: Activity session 1 Adolescence During this time young people grow and develop rapidly. These physical changes mean adolescents require an increased amount of energy and nutrients. There are increased requirements for many vitamins and minerals are compared to the needs of younger children. Requirements are different for boys and girls: boys need more protein and energy than girls to support their later growth spurt. Although it is important for adolescents to have enough energy and nutrients for growth and development, if more is eaten than needed, this can result in positive energy balance and they can become overweight.

11-14 years Nutrition and Health: Activity session 1 Adults There is no change in nutritional requirements between the ages of 19-50, except during pregnancy and lactation. On average in the UK, a typical adults diet contains too much saturated fat and salt, and not enough oily fish, fruit, or vegetables. A poor diet and a lack of exercise can result in diseases such as obesity, cardiovascular diseases and diabetes.

11-14 years Nutrition and Health: Activity session 1 Older adults After the age of 50, requirements for energy gradually decrease as activity levels fall. To maintain good health, it is important that older adults: –have adequate nutrient intakes; –enjoy their food; –keep active. It is also important older adults keep hydrated by drinking plenty of fluid. Even minor dehydration can lead to health problems.

11-14 years Nutrition and Health: Activity session 1 Energy balance Our weight depends on the balance between how much energy we use being active (energy expenditure) and how much energy we consume from food and drinks (energy intake). In order to maintain body weight it is necessary to balance energy intake with energy expenditure. When energy intake is greater than energy output, this is positive energy balance, and will lead to weight gain over time. When energy intake is less than energy output, this is negative energy balance, and will lead to weight loss over time. Energy in: food and drinks Energy out: activity Energy in > Energy out = Weight gain Energy in: food and drinks Energy out: activity Energy out > Energy in = Weight loss

11-14 years Nutrition and Health: Activity session 1 Macronutrients There are three macronutrients that are essential for health. These are: –carbohydrate; –protein; –fat. Macronutrients are measured in grams (g). They provide our bodies with energy and also the building blocks for growth and maintenance of a a a a a healthy body.

11-14 years Nutrition and Health: Activity session 1 Carbohydrates Carbohydrate provides energy for the body. 1 gram provides 3.75 kcal (16 kJ). At least half the energy in our diets should come from carbohydrate, mostly as starchy carbohydrates. The two types of carbohydrate that provide energy are sugars and starch. Dietary fibre is also a type of carbohydrate found almost exclusively in plants. It is important to keep the digestive system healthy (fibre contributes 2 kcal (8.4kJ) per gram).

11-14 years Nutrition and Health: Activity session 1 Sources of carbohydrates Can you name some sources of starchy carbohydrate?

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