Energy And Nutrition Flashcards
What does (EAR) stand for?
Estimated average requirement
What % of energy should come from CARBOHYDRATES?
50%
What % of energy should come from FAT?
No more then 35%
What % of energy should come from PROTEIN
15%
What does (BMR) stand for?
Basil Metabolic Rate (how many calories you burn whilst being completely stationary)
How does the body burn calories while stationary?
- keeping body warm
- Transmitting nerve pulses
- Pumping blood
- Maintaining breathing
What does (PAL) stand for?
Physical Activity Level
How do you calculate the (PAL) of a person
PAL= total energy expenditure / based metabolic rate (BMR)
What is the average daily energy requirement over 24hours?
~2000kcal
What is energy?
~The power used to do work from a food source
~It cannot be created or destroyed, but can be changed from one form to another
How much energy is in 1g of carbohydrate
3.75kcal or 16kj
How much energy is in 1g of protein
4kcal or 17kj
How much energy is in 1g of fat
9kcal or 37kj
How much energy is in 1g of Alcahol
9kcal
What is an energy balance
Energy consumption = Activity
What is a positive energy balance
Energy consumption > Activity
What is a negative energy balance
Energy consumption < Activity
What does (BMI) stand for?
Body Mass Index
How do you calculate body mass index (BMI)
(BMI) = weight[kg] / height^2 [m]^2
What is energy density
How much energy is in a meal: Energy (kcal) / weight (g)
What is energy density affected by?
Water, fat and fibre
What are MACRONUTRIENTS?
Nutrients that are needed in large quantities. These nutrients are fat, carbohydrates and protein
What are MICRONUTRIENTS?
Nutrients that are needed in small amounts e.g vitamins, minerals and trace elements