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Video Podcast Episode 6 Energy balance. Part one: Energy balance Part two: Diet and activity. Part one. Energy balance. Energy. We need energy stay alive, grow, keep warm and be active. It is measured in kilojoules (kJ).

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Video podcast episode 6 energy balance

Video PodcastEpisode 6Energy balance


Part one:

Energy balance

Part two:

Diet and activity


Part one

Part one

Energy balance


Energy
Energy

We need energy stay alive, grow, keep warm and be active. It is measured in kilojoules (kJ).

The amount of energy we need depends on our age, sex, body size and composition and how active we are.

baby girl

10 year old boy

36 year old man

65 year old woman

8,240 kJ/day

7,960 kJ/day

2,690 kJ/day

10,600 kJ/day


Energy1
Energy

Energy is provided by all food and drinks except water.

Food and drinks provide different amounts of energy depending on how much carbohydrate, protein, alcohol and fat they contain.


Energy kj provided per gram
Energy (kJ) provided per gram

What do you notice?

Fat provides more than twice the amount of energy compared with carbohydrate.


Energy from foods
Energy from foods

Which food provides the least energy?

All foods per 100g.

678 kJ

1,725 kJ

1,161 kJ

199 kJ


Energy from foods1
Energy from foods

Which food provides the most energy?

All foods per 100g.

158 kJ

274 kJ

1,199 kJ

587 kJ


Uses of energy
Uses of energy

Different activities use different amounts of energy.

Which activity uses the most energy?

cooking

swimming

85kJ/15 mins

357kJ/15 mins

walking

football

114kJ/15 mins

196 kJ/15 mins


Uses of energy1
Uses of energy

Different activities use different amounts of energy.

Which activity uses the least energy?

sleeping

35kJ/15 mins

gymnastics

horse riding

standing

153kJ/15 mins

144kJ/15 mins

42kJ/15 mins


Energy balance
Energy balance

If we take in the right amount of energy to meet our needs, we are said to be in energy balance. We will have enough energy without putting on extra weight over time.

If we take in more energy than we use up, the unused energy is stored as fat and we will gain weight.


Healthy weight
Healthy weight

It is important to be a healthy weight.

Being overweight can lead to health problems such as heart disease, high blood pressure or type 2 diabetes. Being underweight could also affect our health.


Healthier choices
Healthier choices

It is important to only eat as much as we need and make healthier choices:

- eat more fruit and vegetables;

- eat more starchy foods (e.g. bread, pasta and rice)

- cut down on foods high in fat, especially saturates (e.g. cakes and biscuits), sugar (e.g. sweets) and salt (e.g. crisps or salted nuts);

- be more active by moving more: physical activity such as walking, running or playing sport can help balance the energy we get from eating food to maintain a healthy weight.


My food diary – keep a record of the food and drinks you consume in a day. Do you think it is balanced? Discuss with your classmates.

Getting active! – list your favourite activities and draw a picture for each. Which activities use the most/least energy?

 6.1

 6.2


Part two

Part two consume in a day. Do you think it is balanced? Discuss with your classmates.

Diet and activity


A balanced diet for activity
A balanced diet for activity consume in a day. Do you think it is balanced? Discuss with your classmates.

Eating a balanced diet can help us enjoy activity and be a healthy weight. Try:

- eating plenty of starchy foods such as bread, rice, pasta and cereals, choosing wholegrain versions whenever possible;

- eating lots of fruit and vegetables, having some dairy and protein-rich foods, such as lean meat, fish, poultry, eggs, nuts and pulses;

- limiting food and drinks high in fat, sugar and salt;

- drinking plenty of fluids.


Preparing for activity – list the food and drinks you consumed before you go out and about being active. Do you have too much, too little, or just about right?

 6.3


Keeping hydrated
Keeping hydrated consumed before you go out and about being active. Do you have too much, too little, or just about right?

Our bodies lose more water when we are physically active.

Even slight dehydration has been shown to affect sporting performance, so drink before, during and after we are physically active.

Signs of dehydration include feeling thirsty, having a headache, passing dark-coloured urine, feeling sleepy and being unable to concentrate.


Keeping hydrated1
Keeping hydrated consumed before you go out and about being active. Do you have too much, too little, or just about right?

We may have lost more water than we might think even if we are not sweaty. This means that we will need to drink more water or fluids to replace the water we have lost.

By replenishing our fluid intake, we can help to ensure the body works efficiently and effectively.


Keeping hydrated2
Keeping hydrated consumed before you go out and about being active. Do you have too much, too little, or just about right?

To keep hydrated:

  • drink lots throughout the day;

  • don’t wait until we feel thirsty;

  • drink small, regular sips of water during exercise;

  • drink plenty when we have finished.

    The fluid we drink when we are active should be in addition to the 6 to 8 glasses (or 1.2 litres) we need every day.

    We also need to drink more when the weather is hot.


For further nutrition information, consumed before you go out and about being active. Do you have too much, too little, or just about right?

please visit the BNF website www.nutrition.org.uk, or

Food - a fact of life www.foodafactoflife.org.uk


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