© Food – a fact of life 2009 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 boy36 year old man65 year old woman 10,600 kJ/day 7,960 kJ/day8,240 kJ/day 2,690 kJ/day

© Food – a fact of life 2009 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 Fat provides more than twice the amount of energy compared with carbohydrate. What do you notice?

© Food – a fact of life kJ1,725 kJ1,161 kJ199 kJ All foods per 100g. Energy from foods Which food provides the least energy?

© Food – a fact of life kJ 1,199 kJ274 kJ587 kJ All foods per 100g. Energy from foods Which food provides the most energy?

© Food – a fact of life 2009 swimming walkingfootball cooking 357kJ/15 mins 114kJ/15 mins196 kJ/15 mins 85kJ/15 mins Uses of energy Different activities use different amounts of energy. Which activity uses the most energy?

© Food – a fact of life 2009 Uses of energy Different activities use different amounts of energy. Which activity uses the least energy? gymnastics horse ridingstanding sleeping 153kJ/15 mins 144kJ/15 mins42kJ/15 mins 35kJ/15 mins

© Food – a fact of life 2009 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. Getting active! – list your favourite activities and draw a picture for each. Which activities use the most/least energy?  6.2  6.1

© 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 orwww.nutrition.org.uk Food - a fact of life