HOME EC chpt 3

sugary foods

not every day

fats, spreads + oils

small amounts

meat, fish, eggs, beans + nuts

2 a day

milk, yogurt + cheese

3 a day

wholemeal breads, pasta + rice

3-5 a day ( up to 7 for tenn boys + men from 19-50 )

fruit + veg

5-7 a day

food pyramid

helps the general public to eat a balanced diet

healthy eating guidelines ( general advice )

eat food from the food pyramid, check nutrition levels, use fresh ingredients + don't serve large portions

healthy eating guidelines ( eat less )

snack foods, takeaways, use less salt + less sugar

healthy eating guidelines ( eat more )

wholegrain cereals, 7 servings of fruit + veg, lean meat + drink 2 litres of water every day

measuring energy

Kilocalories (kcal)
Kilojoules (kJ)

the body needs energy for

breathing, thinking, walking + working

energy balance

when energy input = energy output

Influencing energy requirements ( gender )

men are bigger and have higher muscle to fat ratio than females, they require more energy

Influencing energy requirements ( climate )

people living in colder climates need more energy

Influencing energy requirements ( activity levels )

people who are active need more energy

Influencing energy requirements ( pregnancy + breastfeeding )

this woman will need more energy than normal

Influencing energy requirements ( age )

children + teenagers need more energy because of growing

Influencing energy requirements ( size )

larger people need more energy

baby

800kcal

toddler

1,300kcal

child

1,400-2,000kcal

teen girls sedentary

1,800kcal

teen girls active

2,000kcal

teen boys sedentary

2,200kcal

teen boys active

2,100kcal

adult female sedentary

1,800kcal

adult female active

2,100kcal

adult male sedentary

2,000kcal

adult male active

2,500kcal

pregnant + breastfeeding pregnancy

2,400kcal

pregnant + breastfeeding lactation

2,700kcal

older female sedentary

1,600kcal

older female active

1,800kcal

older male sedentary

2,000kcal

older male active

2,300kcal