BY:
MUHAMMAD WASEEM AKHTAR
Department of Physical Education & Sports Sciences
GC University Lahore
03224426152
1
What is “Food” &
Food is any edible (safe to eat/not poisonous)
material that supports growth, repair and
maintenance of the body. Food also protects the
body from infections and diseases.
What is “Nutrition”?
Nutrition is the process by which body utilizes
food for growth and maintenance and healthy
living. OR is the science of the substances
that are found in food that are essential to
life.
OR
Food functions in the body through the nutrients
it contains
What are Nutrients?
Essential substances that your body needs in order to grow and stay healthy These are:
•Carbohydrate
•Fat/Oil
•Protein
•Vitamins
•Minerals
Since Water is indispensable
(crucial/vital) for life, it is considered
both as a food and as a nutrient.
Types of Nutrients
Micronutrients- vitamins, minerals, & water
Macronutrients- proteins, lipids, carbohydrates, etc…
• What food does in the body, does through the nutrients it contains. The body
utilizes these nutrients to grow and keep healthy and strong. All nutrients needed
by the body are available through food.
• No food by itself (except for breast milk which is adequate for babies up to six
months of age) has all the nutrients needed for full growth and health. Food
therefore must be balanced. We therefore need a variety of foods to get all the
nutrients the body needs.
Each nutrient has its own
function in the body.
Specific nutrients do their best
work in the body when present
with other nutrients.
Nutrients are therefore mutually
supportive.
Metabolism
All the chemical
and physical
processes that
take place in the
body
Metabolism
Anabolism - that builds tissue
Catabolism - that breaks down
materials
Calories
What is a calorie?
The energy obtained
from carbohydrates,
proteins, and fats is
measured in units
called calories.
CALORIES
2000 calories per day meets a
person needs.
3 Supply Energy
Fat = 9 calories per gram
Protein = 4 calories per gram
Carbohydrates = 4 calories per
gram
Sample Calculation
A slice of bread has 9g of carbohydrates,
2g of protein, and 1g of fat.
Get out a piece of paper and see if you can
do the calculations…..
9 grams carbohydrates x 4
calories/gram
= 36 calories
+ 2 grams protein x 4 calories/gram
= 8 calories
+ 1 gram fat x 9 calories/gram
= 9 calories
_________________________
Total Calories = 53
Basal Metabolic Rate
Your basal metabolic rate, or BMR, is the minimum calorific
requirement needed to sustain life in a resting individual. It can be
looked at as being the amount of energy (measured in calories)
expended by the body to remain in bed asleep all day! OR
Basal Metabolic Rate (BMR) – the amount of energy your body uses at
complete rest
BMR can be responsible for burning up to 70% of the total calories
expended, but this figure varies due to different factors (see below).
Calories are burned by bodily processes such as respiration, the
pumping of blood around the body and maintenance of body
temperature. Obviously the body will burn more calories on top of those
burned due to BMR.
Harris-Benedict
History
The Harris-Benedict equation sprang from a study by James Arthur
Harris and Francis Gano Benedict, which was published in 1919 by
the Carnegie Institution of Washington in the monograph “A
Biometric Study Of Basal Metabolism In Man”..
Formula
Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age)
Note: 1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.
Example:
You are female
You are 30 yrs old
You are 5' 6 " tall (167.6 cm)
You weigh 120 lbs. (54.5 kilos)
Your BMR = 655 + 523 + 302 - 141 = 1339
calories/day
15
Activity Multiplier
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X
day training, i.e marathon, contest etc.)
Example:
Your BMR is 1339 calories per day
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your DEE = 1.55 X 1339 = 2075 calories/day
Formula for Estimating the Body’s
Calorie Requirements
Sedentary person
Weight (kg) x 25
Moderately active person
Weight (kg) x 30
Active person
Weight (kg) x 40
Underweight person
Weight (kg) x 45
kg = lbs / 2.2
