Energy Requirments Of Infividuals Flashcards
How much energy does each macronutrient provide?
1 gram of carbohydrates: 3.75 kilocalories
1 gram of fat: 9 kilocalories
1 gram of pure protein: 4 kilocalories
What are the different uses of energy in the body?
To produce sound.
To create a store of energy, as fat, for later use.
So we can move around.
To ensure we can make chemicals
from bodily functions like digestion
To keep us warm by producing heat
To keep our organs like the heart working
For nerves to send messages to body parts
What is the Recommended Daily Intake (RDI) of nutrients for a 2000 kcal diet?
Total fat: 70g (35% energy)
Saturated fat: 20g (11% energy)
Total carbohydrates: 260g (50% energy)
Sugars: 50g (5% from extrinsic sugars, 45% from intrinsic sugars and starches)
Protein: 50g (15% energy)
What are extrinsic and intrinsic sugars?
Extrinsic sugars are visible sugars, like those added to food and drink (e.g., in fizzy drinks or cake).
Intrinsic sugars are those naturally present in foods, like fruits.
What is the recommended daily maximum intake of extrinsic sugars?
No more than 7 teaspoons of extrinsic sugars per day (e.g., a 330ml fizzy drink has around 6 teaspoons).
What are complementary actions of nutrients?
Complementary action is when different nutrients work together to perform specific functions in the body.
Which nutrients work together and what do they do?
Vitamin D + Calcium: Vitamin D helps absorb calcium.
Vitamin C + Iron: Vitamin C helps absorb non-haem iron from vegetables.
Sodium + Potassium: Potassium helps kidneys remove excess sodium, lowering blood pressure.
Niacin (Vitamin B3) + Tryptophan: They help build protein.
Vitamin B12 + Folate (B9): Help with cell division, especially during pregnancy and healing.
Zinc + Copper: Work together for absorption, but too much of one can block the other.
Dark green leafy vegetables + Fats: Fats help absorb fat-soluble vitamins from greens.
What is PAL?
PAL stands for Physical Activity Level. It represents the amount of energy a person uses during the day in addition to their Basal Metabolic Rate (BMR).
How does age and gender affect energy needs?
Younger people generally need more energy for growth and activity. Males typically have higher energy needs than females.
How many kilocalories does a man (aged 18-25) need per day for moderate activity?
A man aged 18-25 years old needs about 1,645-1,950 kilocalories per day for moderate activity.
How many kilocalories does a man (aged 18-25) need per day for moderate activity?
A man aged 18-25 years old needs about 1,645-1,950 kilocalories per day for moderate activity.
How many kilocalories does a woman (aged 18-25) need per day for moderate activity?
woman aged 18-25 years old needs about 1,350-1,750 kilocalories per day for moderate activity.
What is BMR?
BMR stands for Basal Metabolic Rate, which is the amount of energy needed to keep the body alive at rest.
What factors can increase BMR?
Muscle mass increases BMR slightly as it requires more energy to maintain than fat.
How much energy does a boy (aged 15-17) need for moderate activity per day?
A boy aged 15-17 years old needs 1,840-2,320 kilocalories per day for moderate activity.
