Step 2: Personal activities and habits that promote a balanced, healthy lifestyle

basal metabolic rate BMR

• the energy that is required while you are at rest

• breathing, circulation, body temperature

resting energy expenditure REE

• energy required for simple activity

• digestion of food

• accounts for ¾ of daily energy requirements (including BMR)

carbohydrates

• recommended main source of energy

• obtained mostly via plants

• simple (sugars) or complex (starch, glycogen)

• ranked according to glycemic index

glycemic index GI

• effect food has on blood glucose levels and insulin release

• higher the GI, greater the release of sugar into bloodstream

  • lower GI foods are safer

proteins

• needed for tissue growth, repair, maintenance

• essential (cannot be synthesized)

• nonessential (synthesized by body)

• transport other nutrients in bloodstream

• only source of nitrogen (tissue repair and growth)

• can be used as energy source

fats

• most calorie dense nutrient

• energy source

• cushions organs, lubricates body tissues

• insulates and protects cell membranes

• saturated or unsaturated

• trans fatty acids result in diabetes, heart disease, infertility, prostate cancer

water

• critical component because cells depend on fluid environment

• regulates body temperature

• moves waste and nutrients through body

• cannot survive more than a few days without water

vitamins

• organic substance essential for metabolism

• highest in fresh foods

• fat soluble (can be stored in body, A,D,E,K)

• water soluble (cannot be stored, B, C)

minerals

• inorganic element essential in biochemical reactions

• macro (more than 100mg needed daily)

• trace elements (less than 100mg)

Canada food guide suggests

• half of portions should be fruits and vegetables

• about a quarter should be proteins

• about a quarter should be whole grains

minimum amount of physical activity per week

• minimum of 2 ½ hours

• recommended strengthening activities 2 days a week

• children between 5-17 minimum 60 minutes a day and strength building 3 times a week

normal sleep requirements

varies per person, anything between 6-10 hours is recommended