Energy Balance SILENT START Write down what you

Energy Balance SILENT START Write down what you think the correct daily amount of calories are for Øa boy your age? Ø a girl your age? Compare your answers to the people on your table

Boys Aged 15 Girls 2, 390 2, 820 Why the difference?

Why do we need energy? We need energy to keep us alive and active. We need energy for lots of tasks in the body To make our muscles move so we can carry out physical activity such as walking To keep our bodies at the correct temperature of 37°C To keep our involuntary muscles working (ones that we do not need to think about like heart beat and breathing) To enable our digestive system to work To enable out body cells to grow and repair

Where does energy come from? Food Mainly from Fats and carbohydrates Eating more food than we need or use for energy, will turn into fat and our weight will increase. If we do not eat enough food to give us the energy we need our body uses the fat to keep the muscles working and we may become thinner

Get the balance right “Energy in” “Energy out”

How much energy do we need? The energy value of food is measured in kilocalories or kilojoules Kilocalories are a measure of the amount of energy in food. Knowing how many calories are in our food can help us to balance the energy we put into our bodies with the energy we use. And that’s the key to a healthy weight. Age Health Lifestyle Gender

Basal Metabolic Rate (BMR) BMR is the smallest amount of energy needed to stay alive BMR decreases as we get older due to reduction of muscle mass. Women generally have a lower BMR than men as generally they’re smaller and tend to have less muscle. Heavier or larger bodies need more calories so have a higher BMR. Exercise Weight & height Age Gender Average BMR for an adult is 1500 – 2000 calories

Physical activity level (PAL) PAL is a measure of how active you are / how much exercise you get If you are more active you will have a higher PAL than someone who is less active. BMR X PAL = daily energy requirement (kcal) e. g. BMR 2000 X PAL 1. 5 = 3000 Exercise Weight & height Age Gender

Boys Aged 15 Girls 2, 390 2, 820

Here are some everyday activities and how much energy they use Activity Sleeping Calories Per Hour 73 Sitting (at the computer, or at your desk at school, or on the sofa at home) 80 Standing (in the classroom, in corridors) 110 Light exercise (walking) 277 Moderate exercise (swimming cycling) 365 Heavy exercise (jogging, tennis, football) 490

Have the right balance of energy sources 50% Carbohydrates – majority from starches and natural sugars in milk (lactose) and fruit (fructose) 35% “or less” Fat – try to eat less saturated fat 15% Protein – try to eat a good variety including different low biological value (LBV) proteins