Nutrition 2.0 Flashcards
What is metabolism?
Number of kilocalories need depends on your metabolism
It is rate at which you process or burn up your food
High metabolic rate = process food quickly & efficiently
Low metabolic rate = process food slowly & less efficiently
When you exercise, your metabolic rate increases, meaning you burn more kilocalories
When you stop exercising, your metabolic rate continues to remain high for period of time
Meaning of continue to burn kilocalories at faster rate even though you’ve stopped exercising
This is why exercise, combined with sensible kilocalorie - controlled diet is effective way to lose fat
How does age affect your energy needs?
You need more kilocalories as teenager due to growth spurts than you will need as older adult
How does gender affect your energy needs?
Amount of kilocalories needed per day:
2500 for average man
2000 for average woman
Can rise to 3500 & 3000 if they’re very active
How does body size affect your energy needs?
Bigger body is, more kilocalories needed to keep it going
Males genetically bigger than females, so this accounts for difference in number of kilocalories needed for each gender
How does body composition affect your energy needs?
Muscles burn kilocalories when they work to move body
Fat can be used as fuel source for muscles, but fat neither does any work, nor burn any kilocalories
Most external fat is dead weight that is carried around, putting extra strain on muscles to move body
How does physical activity affect your energy needs?
More physically active you are, more kilocalories needed
How does climate affect your energy needs?
Cold climates = more kilocalories needed to generate heat to stay warm
Hot climates = body requires fewer kilocalories
What does the ‘use by’ date mean on food?
On food that goes off quickly, like smoked fish, meat & ready-prepared salads
It’s advisable not to consume any food or drink after its ‘use by’ date as this could put health at risk
What does the ‘best before’ date mean on food?
Appear on wide range of frozen, dried, tinned & other foods
About quality, not safety, when date is passed, it doesn’t mean that food will be harmful, but it might begin to lose its flavour & texture
What does the ‘display until’ & ‘sell by’ date mean on food?
Mainly for stock control purposes
Aren’t required by law & instructions for shop staff, not customers
What does the ‘health claims’ date mean on food?
Food packaging often makes health claims for food, such as, “helps maintain a healthy heart” or “helps aid digestion”
What does the ‘light’ or ‘lite’ date mean on food?
It must be at least 30% lower in at least one typical value, e.g. calories or fats, than standard products
Label must explain exactly hat has been reduced & by how much, e.g. “light: 30% less fat”
What does the ‘low fat’ date mean on food?
Can only be made where product contains no more than 3g of fat per 100g for solids;
Or 1.5g of fat per 100ml for liquids
What does the ‘no added sugar’ date mean on food?
Usually means food hasn’t had sugar added to it as ingredient
Just because this is on packaging, it doesn’t necessarily mean it has low sugar content
Food may contain ingredients that have naturally high sugar content or have added milk, which contains lactose - type of sugar that occurs naturally in milk
What does the ‘unsweetened’ date mean on food?
Usually means no sugar or sweetener added to food to make it too sweet
Doesn’t necessarily mean food doesn’t contain naturally occurring sugars found in fruit or milk
