7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 118

Beginners Guide to Nutrition

This beginnerrsquos guide to nutrition will take you on a journey and will provide you with the

knowledge to help achieve a healthy body and mind

wwwbioherbsdirectcom

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 218

wwwbioherbsdirectcom

983112983141983154983141 983137983154983141 983155983151983149983141 983139983151983149983149983151983150 983156983141983154983149983155 983145983150 983150983157983156983154983145983156983145983151983150 983159983144983137983156 983156983144983141983161 983137983154983141 983137983150983140 983144983151983159 983156983144983141983161 983154983141983148983137983156983141 983156983151 983161983151983157983154

983140983145983141983156983098

Energy

Needed for the body to perform effectively

MacronutrientsCarbohydratesProteins Needed in large amounts daily

Fat for energy and health

MicronutrientsVitamins Only needed in small amounts but essentialMinerals for health

AlcoholThis is NOT a nutrient and can have stimulating and toxic effects on the body howeverit is important to discuss as it has a substantial effect on the amount of calories we consume

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 318

wwwbioherbsdirectcom

Macronutrients and alcohol in our diet provide energy

Carbohydrate

AlcoholProtein

Fat

Growth ActivitiesBody

processes

ENERGY

Activities that happen all the

time and not under our controlsuch as digestion and blood

circulation

Muscle movement amp brainfunction

Changes in size and shape toboth muscle and bone

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 418

wwwbioherbsdirectcom

Protein

Fish

Dairy Soya Products

EggsMeat

Nuts amp Pulses

Sources

FunctionEvery cell in the body is made from protein However there are some types that wecanrsquot make enough of ourselves so we must make sure therersquos an adequate amount inthe diet

bull Needed for growth and repairbull Provides some energy 4 Kcal per gram of foodbull Only used for energy if not enough fat and carbohydrates in the diet

Excessively high intakes should be avoided to prevent possible health risks

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 518

wwwbioherbsdirectcom

Sources

Function

Saturated Monounsaturated polyunsaturated

Animal fats butter and often inConfectionary such as cakesand biscuits

Most vegetable oils seedsand nuts

Oily fish and some vegetableoils

The body actually needs some fats in the diet to help with important functionshellip

Fats arenrsquot all bad for you

bull Adds flavour to foodbull Energy dense ndash a lot of energy for a small amount of food 9 kcal per grambull Carries fat soluble vitamins and is important for their absorptionbull Insulation and protective of organs

Saturated fats need to be eaten in moderation as they deposit in the blood vessels easier whichmay cause heart problems

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 618

wwwbioherbsdirectcom

Sources

CarbohydrateStarches Sugars

Potatoes bread cereal

rice and pasta

983110983151983157983150983140 983150983137983156983157983154983137983148983148983161 983145983150 983142983154983157983145983156 983137983150983140 983149983145983148983147 991251

983105983148983155983151 983137983140983140983141983140 983156983151 983149983137983150983161 983142983151983151983140983155 983155983157983139983144 983137983155

983155983159983141983141983156983155 983139983144983151983139983151983148983137983156983141 983142983154983145983162983162983161 983140983154983145983150983147983155 983141983156983139

Functionbull Provides 4 Kcal of energy per gram of foodbull Main energy source for the bodybull If energy isnrsquot needed straight away some can be stored in the muscles which

helps during activity

Excessive amounts of carbohydrate consumption canrsquot be stored in the body However it does have to go

somewhere and so itrsquos converted to fat which is then deposited around the body

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 718

wwwbioherbsdirectcom

Sources

FibreWhole meal amp whole

grain breadpasta

Whole grainbreakfast cereal

Fruit amp VegBrown rice

Lentils amp Beans

Nuts amp Oats

Function

bull Help you to feel fuller for longerbull Improve digestive health

bull Can prevent a number of health problems including diabetes and heart disease

Although fibre provides very little in terms of energy it has great importance in maintaining a

healthy diet

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 818

Drinking alcohol can be determined as consuming lsquoempty caloriesrsquo ndash the intake of calories withoutany nutritional benefit

Excessive consumption over a long period can have damaging effects to the liver

wwwbioherbsdirectcom

Sources

BeersWines Spirit amp Liqueurs

983105983148983148 983152983154983151983140983157983139983141983140 983142983154983151983149 983137 983155983151983157983154983139983141 983151983142 983139983137983154983138983151983144983161983140983154983137983156983141

Function983105983148983139983151983144983151983148 983145983155 983139983148983137983155983155983141983140 983137983155 983137 991256983142983151983151983140983155983156983157983142983142991257 983138983141983139983137983157983155983141 983156983144983141 983138983151983140983161 983138983154983141983137983147983155 983145983156 983140983151983159983150 983156983151 983152983154983151983158983145983140983141 983141983150983141983154983143983161 983138983157983156 983154983141983149983141983149983138983141983154 983156983144983137983156 983145983156 983144983137983155

983118983119 983118983125983124983122983113983124983113983119983118983105983116 983126983105983116983125983109

bull Absorbed into the bloodstream without the need for digestionbull Brain stimulation occurs within minutes

bull Affects the central nervous system

bull Provides 7 Kcal of energy per gram

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 918

wwwbioherbsdirectcom

Energy SourceTo make sure the body is getting its energy from the right sources the daily diet should consistof energy in the following proportionshellip

Alcohol0 ndash 5

Protein

15

Fat

35

Carbohydrate

50

Note Alcohol is NOT essential in the diet

but it is recognised that people may getsome energy from here Adjustments toenergy intake for carbohydrate may berequired if this is consumed

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1018

wwwbioherbsdirectcom

Balanced DietThe Food Standards Agency have produced ldquoThe Eatwell Platerdquo as aguide to help balance different food groups on a daily basis

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1118

wwwbioherbsdirectcom

Energy BalancedThe amount of energy needed will vary depending on things such asage gender health status and activity levels

If you eat more calories than you use yoursquoll put on weight

If you eat less calories than you use yoursquoll lose weight

If you eat the same number of calories as you use your weightwill stay the same

983124983144983145983155 983145983155 983139983137983148983148983141983140 983138983141983145983150983143 983145983150 983109983118983109983122983111983129 983106983105983116983105983118983107983109

Energy In Energy Out

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1218

Example 22yr old man weighing 71kg

151 x 71 = 1072

1072 + 692 = 1764 Kcal per day

wwwbioherbsdirectcom

Average Energy IntakeBasal metabolic rate (BMR) is the minimum number of calories needed for thebody to perform its basic functions when at rest

Itrsquos based on gender age and body weight (kg)

To calculate BMR a formula known as the Schofieldsrsquo equation is usedhellip

Male Female

Age Formula Age Formula

1898308529 (151 983160 983159983141983145983143983144983156 983145983150 983147983143) + 692 1898308529 (148 983160 983159983141983145983143983144983156 983145983150 983147983143) + 487

3098308559 (115 983160 983159983141983145983143983144983156 983145983150 983147983143) + 873 3098308559 (83 983160 983159983141983145983143983144983156 983145983150 983147983143) + 846

983123983151983157983154983139983141 983108983141983152983137983154983156983149983141983150983156 983151983142 983112983141983137983148983156983144 1991

Example 31yr old man weighing 64kg

83 x 64 =531

531 + 846 = 1377 Kcal per day

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1318

Example Female - non-occupational activity = very active occupational activity = moderate

983120983105983116 983101 983089983086983095

wwwbioherbsdirectcom

Energy Sources

However BMR is not the total amount of energy you need

Your daily energy requirement is known as Total Energy Expenditure (TEE) and this takesyour Physical Activity Level (PAL) into consideration

The table below provides PAL figures that are used to calculate TEE

Calculated Physical Activity Level (PAL) of adults at 3 levels each of occupational and non-occupational activity

983118983151983150 983085 983151983139983139983157983152983137983156983145983151983150983137983148 983119983139983139983157983152983137983156983145983151983150983137983148 983137983139983156983145983158983145983156983161

983137983139983156983145983158983145983156983161 Light Moderate ModerateHeavy

983117983137983148983141 983110983141983149983137983148983141 983117983137983148983141 983110983141983149983137983148983141 983117983137983148983141 983110983141983149983137983148983141

983118983151983150983085983137983139983156983145983158983141 14 14 16 15 17 15

983117983151983140983141983154983137983156983141 983137983139983156983145983158983141 15 15 17 16 18 16

983126983141983154983161 983137983139983156983145983158983141 16 16 18 17 19 17

983123983151983157983154983139983141 983108983141983152983137983154983156983149983141983150983156 983151983142 983112983141983137983148983156983144 1991

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1418

wwwbioherbsdirectcom

Average Energy IntakeThe final part of the calculation is to use the BMR and PAL figures to discover howmuch energy should be consumed on a daily basis

To calculate this the following formula is usedhellip

1377 983115983139983137983148

31yr old femaleWeighing 64kg

BMR PALX = TEE

17 2341 Kcal983120983141983154 983140983137983161

Energy

balance

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1518

wwwbioherbsdirectcom

Water

Water is found in thefoods we eat along with

the drinks we consume

All functions in the bodyneed water to perform so

itrsquos important to makesure itrsquos being replaced

If physically active or in ahot climate the minimum

consumption amount

must be increased

Some of this is lostthrough the day fromurine sweat amp vapour

in the breath

To help maintainoptimum health weneed to consume at

least 15 -20L per day

The human body is

made up of 60 ndash 80water

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1618

wwwbioherbsdirectcom

Drink(Non alcoholic)Non-alcoholic drinks are generally consumed more than water alone due to their flavourThey can help provide hydration to the body however they are not necessarily great in termsof nutritionhellip

List the title for eaxh picture categoriy (eg fruit juice coffee and tea amp soft drinks bull 983117983137983146983151983154 983155983151983157983154983139983141 983151983142 983158983145983156983137983149983145983150 983107

bull 983120983151983156983141983150983156983145983137983148983148983161 983144983145983143983144 983148983141983158983141983148983155 983151983142 983155983157983143983137983154

bull 983107983137983142983142983141983145983150983141 983155983156983145983149983157983148983137983156983141983155 983156983144983141 983150983141983154983158983151983157983155 983155983161983155983156983141983149 983144983141983148983152983145983150983143 983156983151

983154983141983148983145983141983158983141 983156983145983154983141983140983150983141983155983155 983137983150983140 983149983137983161 983144983141983148983152 983145983149983152983154983151983158983141 983139983151983150983139983141983150983156983154983137983156983145983151983150

bull 983123983156983145983149983157983148983137983156983141983155 983157983154983145983150983141 983152983154983151983140983157983139983156983145983151983150

bull 983116983151983159 983150983157983156983154983145983156983145983151983150983137983148 983158983137983148983157983141

bull 983112983145983143983144 983145983150 983155983157983143983137983154 983151983154 983137983154983156983145983142983145983139983145983137983148 983155983159983141983141983156983141983150983141983154

bull 983123983151983149983141 983149983137983161 983139983151983150983156983137983145983150 983156983144983141 983155983137983149983141 983137983149983151983157983150983156 983151983142 983139983137983142983142983141983145983150983141 983137983155 983137

983139983157983152 983151983142 983139983151983142983142983141983141

983110983154983157983145983156 983114983157983145983139983141983155

983124983141983137 amp 983107983151983142983142983141983141

983123983151983142983156 983108983154983145983150983147983155

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1718

Final StageYou are now a step closer to a healthier bodyand mind

Hopefully yoursquove found this guide useful and are taking away knowledge thatyou didnrsquot have before

Yoursquoll now be able to make more informed choices on your energy source andhaving the correct nutrition is a step in the right direction to achieve that healthy

body and mind

wwwbioherbsdirectcom

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1818

983122983141983142983141983154983141983150983139983141983155

British Nutrition Foundation 2013 What is energy [Online] [Accessed 20 October 2013] Available from

httpwwwnutritionorgukhealthylivingbasicswhat-is-energy

British Nutrition Foundation 2013 What are nutrients [Online] [Accessed 20 October 2013] Available fromhttpwwwnutritionorgukhealthylivingbasicswhat-are-nutrientsstart=1

Centers for Disease Control and Prevention 2012 Carbohydrates [Online] [Accessed 20 October 2013] Available fromhttpwwwcdcgovnutritioneveryonebasicscarbshtml

Centers for Disease Control and Prevention 2012 Water Meeting Your Daily Fluid Needs [Online] [Accessed 18 November2013] Available from httpwwwcdcgovnutritioneveryonebasicswaterhtml

Department of Health 1991 Dietary Reference Values for Food Energy and Nutrients for the United Kingdom Report of thePanel on Dietary Reference Values of the Committee on Medical Aspects of Food Policy London The Stationery Office

Drinkawarecouk 2013 Calories in alcohol [Online] [Accessed 10 November 2013] Available fromhttpwwwdrinkawarecoukcheck-the-factshealth-effects-of-alcoholappearancecalories-in-alcohol

Kovacs B 2011 Alcohol and Nutrition (cont) [Online] [Accessed 10 November 2013] Available from

httpwwwmedicinenetcomalcohol_and_nutritionpage2htm

Lean M E J 2006 Fox and Camerons Food Science Nutrition amp Health CRC Press

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 218

wwwbioherbsdirectcom

983112983141983154983141 983137983154983141 983155983151983149983141 983139983151983149983149983151983150 983156983141983154983149983155 983145983150 983150983157983156983154983145983156983145983151983150 983159983144983137983156 983156983144983141983161 983137983154983141 983137983150983140 983144983151983159 983156983144983141983161 983154983141983148983137983156983141 983156983151 983161983151983157983154

983140983145983141983156983098

Energy

Needed for the body to perform effectively

MacronutrientsCarbohydratesProteins Needed in large amounts daily

Fat for energy and health

MicronutrientsVitamins Only needed in small amounts but essentialMinerals for health

AlcoholThis is NOT a nutrient and can have stimulating and toxic effects on the body howeverit is important to discuss as it has a substantial effect on the amount of calories we consume

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 318

wwwbioherbsdirectcom

Macronutrients and alcohol in our diet provide energy

Carbohydrate

AlcoholProtein

Fat

Growth ActivitiesBody

processes

ENERGY

Activities that happen all the

time and not under our controlsuch as digestion and blood

circulation

Muscle movement amp brainfunction

Changes in size and shape toboth muscle and bone

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 418

wwwbioherbsdirectcom

Protein

Fish

Dairy Soya Products

EggsMeat

Nuts amp Pulses

Sources

FunctionEvery cell in the body is made from protein However there are some types that wecanrsquot make enough of ourselves so we must make sure therersquos an adequate amount inthe diet

bull Needed for growth and repairbull Provides some energy 4 Kcal per gram of foodbull Only used for energy if not enough fat and carbohydrates in the diet

Excessively high intakes should be avoided to prevent possible health risks

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 518

wwwbioherbsdirectcom

Sources

Function

Saturated Monounsaturated polyunsaturated

Animal fats butter and often inConfectionary such as cakesand biscuits

Most vegetable oils seedsand nuts

Oily fish and some vegetableoils

The body actually needs some fats in the diet to help with important functionshellip

Fats arenrsquot all bad for you

bull Adds flavour to foodbull Energy dense ndash a lot of energy for a small amount of food 9 kcal per grambull Carries fat soluble vitamins and is important for their absorptionbull Insulation and protective of organs

Saturated fats need to be eaten in moderation as they deposit in the blood vessels easier whichmay cause heart problems

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 618

wwwbioherbsdirectcom

Sources

CarbohydrateStarches Sugars

Potatoes bread cereal

rice and pasta

983110983151983157983150983140 983150983137983156983157983154983137983148983148983161 983145983150 983142983154983157983145983156 983137983150983140 983149983145983148983147 991251

983105983148983155983151 983137983140983140983141983140 983156983151 983149983137983150983161 983142983151983151983140983155 983155983157983139983144 983137983155

983155983159983141983141983156983155 983139983144983151983139983151983148983137983156983141 983142983154983145983162983162983161 983140983154983145983150983147983155 983141983156983139

Functionbull Provides 4 Kcal of energy per gram of foodbull Main energy source for the bodybull If energy isnrsquot needed straight away some can be stored in the muscles which

helps during activity

Excessive amounts of carbohydrate consumption canrsquot be stored in the body However it does have to go

somewhere and so itrsquos converted to fat which is then deposited around the body

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 718

wwwbioherbsdirectcom

Sources

FibreWhole meal amp whole

grain breadpasta

Whole grainbreakfast cereal

Fruit amp VegBrown rice

Lentils amp Beans

Nuts amp Oats

Function

bull Help you to feel fuller for longerbull Improve digestive health

bull Can prevent a number of health problems including diabetes and heart disease

Although fibre provides very little in terms of energy it has great importance in maintaining a

healthy diet

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 818

Drinking alcohol can be determined as consuming lsquoempty caloriesrsquo ndash the intake of calories withoutany nutritional benefit

Excessive consumption over a long period can have damaging effects to the liver

wwwbioherbsdirectcom

Sources

BeersWines Spirit amp Liqueurs

983105983148983148 983152983154983151983140983157983139983141983140 983142983154983151983149 983137 983155983151983157983154983139983141 983151983142 983139983137983154983138983151983144983161983140983154983137983156983141

Function983105983148983139983151983144983151983148 983145983155 983139983148983137983155983155983141983140 983137983155 983137 991256983142983151983151983140983155983156983157983142983142991257 983138983141983139983137983157983155983141 983156983144983141 983138983151983140983161 983138983154983141983137983147983155 983145983156 983140983151983159983150 983156983151 983152983154983151983158983145983140983141 983141983150983141983154983143983161 983138983157983156 983154983141983149983141983149983138983141983154 983156983144983137983156 983145983156 983144983137983155

983118983119 983118983125983124983122983113983124983113983119983118983105983116 983126983105983116983125983109

bull Absorbed into the bloodstream without the need for digestionbull Brain stimulation occurs within minutes

bull Affects the central nervous system

bull Provides 7 Kcal of energy per gram

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 918

wwwbioherbsdirectcom

Energy SourceTo make sure the body is getting its energy from the right sources the daily diet should consistof energy in the following proportionshellip

Alcohol0 ndash 5

Protein

15

Fat

35

Carbohydrate

50

Note Alcohol is NOT essential in the diet

but it is recognised that people may getsome energy from here Adjustments toenergy intake for carbohydrate may berequired if this is consumed

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1018

wwwbioherbsdirectcom

Balanced DietThe Food Standards Agency have produced ldquoThe Eatwell Platerdquo as aguide to help balance different food groups on a daily basis

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1118

wwwbioherbsdirectcom

Energy BalancedThe amount of energy needed will vary depending on things such asage gender health status and activity levels

If you eat more calories than you use yoursquoll put on weight

If you eat less calories than you use yoursquoll lose weight

If you eat the same number of calories as you use your weightwill stay the same

983124983144983145983155 983145983155 983139983137983148983148983141983140 983138983141983145983150983143 983145983150 983109983118983109983122983111983129 983106983105983116983105983118983107983109

Energy In Energy Out

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1218

Example 22yr old man weighing 71kg

151 x 71 = 1072

1072 + 692 = 1764 Kcal per day

wwwbioherbsdirectcom

Average Energy IntakeBasal metabolic rate (BMR) is the minimum number of calories needed for thebody to perform its basic functions when at rest

Itrsquos based on gender age and body weight (kg)

To calculate BMR a formula known as the Schofieldsrsquo equation is usedhellip

Male Female

Age Formula Age Formula

1898308529 (151 983160 983159983141983145983143983144983156 983145983150 983147983143) + 692 1898308529 (148 983160 983159983141983145983143983144983156 983145983150 983147983143) + 487

3098308559 (115 983160 983159983141983145983143983144983156 983145983150 983147983143) + 873 3098308559 (83 983160 983159983141983145983143983144983156 983145983150 983147983143) + 846

983123983151983157983154983139983141 983108983141983152983137983154983156983149983141983150983156 983151983142 983112983141983137983148983156983144 1991

Example 31yr old man weighing 64kg

83 x 64 =531

531 + 846 = 1377 Kcal per day

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1318

Example Female - non-occupational activity = very active occupational activity = moderate

983120983105983116 983101 983089983086983095

wwwbioherbsdirectcom

Energy Sources

However BMR is not the total amount of energy you need

Your daily energy requirement is known as Total Energy Expenditure (TEE) and this takesyour Physical Activity Level (PAL) into consideration

The table below provides PAL figures that are used to calculate TEE

Calculated Physical Activity Level (PAL) of adults at 3 levels each of occupational and non-occupational activity

983118983151983150 983085 983151983139983139983157983152983137983156983145983151983150983137983148 983119983139983139983157983152983137983156983145983151983150983137983148 983137983139983156983145983158983145983156983161

983137983139983156983145983158983145983156983161 Light Moderate ModerateHeavy

983117983137983148983141 983110983141983149983137983148983141 983117983137983148983141 983110983141983149983137983148983141 983117983137983148983141 983110983141983149983137983148983141

983118983151983150983085983137983139983156983145983158983141 14 14 16 15 17 15

983117983151983140983141983154983137983156983141 983137983139983156983145983158983141 15 15 17 16 18 16

983126983141983154983161 983137983139983156983145983158983141 16 16 18 17 19 17

983123983151983157983154983139983141 983108983141983152983137983154983156983149983141983150983156 983151983142 983112983141983137983148983156983144 1991

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1418

wwwbioherbsdirectcom

Average Energy IntakeThe final part of the calculation is to use the BMR and PAL figures to discover howmuch energy should be consumed on a daily basis

To calculate this the following formula is usedhellip

1377 983115983139983137983148

31yr old femaleWeighing 64kg

BMR PALX = TEE

17 2341 Kcal983120983141983154 983140983137983161

Energy

balance

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1518

wwwbioherbsdirectcom

Water

Water is found in thefoods we eat along with

the drinks we consume

All functions in the bodyneed water to perform so

itrsquos important to makesure itrsquos being replaced

If physically active or in ahot climate the minimum

consumption amount

must be increased

Some of this is lostthrough the day fromurine sweat amp vapour

in the breath

To help maintainoptimum health weneed to consume at

least 15 -20L per day

The human body is

made up of 60 ndash 80water

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1618

wwwbioherbsdirectcom

Drink(Non alcoholic)Non-alcoholic drinks are generally consumed more than water alone due to their flavourThey can help provide hydration to the body however they are not necessarily great in termsof nutritionhellip

List the title for eaxh picture categoriy (eg fruit juice coffee and tea amp soft drinks bull 983117983137983146983151983154 983155983151983157983154983139983141 983151983142 983158983145983156983137983149983145983150 983107

bull 983120983151983156983141983150983156983145983137983148983148983161 983144983145983143983144 983148983141983158983141983148983155 983151983142 983155983157983143983137983154

bull 983107983137983142983142983141983145983150983141 983155983156983145983149983157983148983137983156983141983155 983156983144983141 983150983141983154983158983151983157983155 983155983161983155983156983141983149 983144983141983148983152983145983150983143 983156983151

983154983141983148983145983141983158983141 983156983145983154983141983140983150983141983155983155 983137983150983140 983149983137983161 983144983141983148983152 983145983149983152983154983151983158983141 983139983151983150983139983141983150983156983154983137983156983145983151983150

bull 983123983156983145983149983157983148983137983156983141983155 983157983154983145983150983141 983152983154983151983140983157983139983156983145983151983150

bull 983116983151983159 983150983157983156983154983145983156983145983151983150983137983148 983158983137983148983157983141

bull 983112983145983143983144 983145983150 983155983157983143983137983154 983151983154 983137983154983156983145983142983145983139983145983137983148 983155983159983141983141983156983141983150983141983154

bull 983123983151983149983141 983149983137983161 983139983151983150983156983137983145983150 983156983144983141 983155983137983149983141 983137983149983151983157983150983156 983151983142 983139983137983142983142983141983145983150983141 983137983155 983137

983139983157983152 983151983142 983139983151983142983142983141983141

983110983154983157983145983156 983114983157983145983139983141983155

983124983141983137 amp 983107983151983142983142983141983141

983123983151983142983156 983108983154983145983150983147983155

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1718

Final StageYou are now a step closer to a healthier bodyand mind

Hopefully yoursquove found this guide useful and are taking away knowledge thatyou didnrsquot have before

Yoursquoll now be able to make more informed choices on your energy source andhaving the correct nutrition is a step in the right direction to achieve that healthy

body and mind

wwwbioherbsdirectcom

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1818

983122983141983142983141983154983141983150983139983141983155

British Nutrition Foundation 2013 What is energy [Online] [Accessed 20 October 2013] Available from

httpwwwnutritionorgukhealthylivingbasicswhat-is-energy

British Nutrition Foundation 2013 What are nutrients [Online] [Accessed 20 October 2013] Available fromhttpwwwnutritionorgukhealthylivingbasicswhat-are-nutrientsstart=1

Centers for Disease Control and Prevention 2012 Carbohydrates [Online] [Accessed 20 October 2013] Available fromhttpwwwcdcgovnutritioneveryonebasicscarbshtml

Centers for Disease Control and Prevention 2012 Water Meeting Your Daily Fluid Needs [Online] [Accessed 18 November2013] Available from httpwwwcdcgovnutritioneveryonebasicswaterhtml

Department of Health 1991 Dietary Reference Values for Food Energy and Nutrients for the United Kingdom Report of thePanel on Dietary Reference Values of the Committee on Medical Aspects of Food Policy London The Stationery Office

Drinkawarecouk 2013 Calories in alcohol [Online] [Accessed 10 November 2013] Available fromhttpwwwdrinkawarecoukcheck-the-factshealth-effects-of-alcoholappearancecalories-in-alcohol

Kovacs B 2011 Alcohol and Nutrition (cont) [Online] [Accessed 10 November 2013] Available from

httpwwwmedicinenetcomalcohol_and_nutritionpage2htm

Lean M E J 2006 Fox and Camerons Food Science Nutrition amp Health CRC Press

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 318

wwwbioherbsdirectcom

Macronutrients and alcohol in our diet provide energy

Carbohydrate

AlcoholProtein

Fat

Growth ActivitiesBody

processes

ENERGY

Activities that happen all the

time and not under our controlsuch as digestion and blood

circulation

Muscle movement amp brainfunction

Changes in size and shape toboth muscle and bone

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 418

wwwbioherbsdirectcom

Protein

Fish

Dairy Soya Products

EggsMeat

Nuts amp Pulses

Sources

FunctionEvery cell in the body is made from protein However there are some types that wecanrsquot make enough of ourselves so we must make sure therersquos an adequate amount inthe diet

bull Needed for growth and repairbull Provides some energy 4 Kcal per gram of foodbull Only used for energy if not enough fat and carbohydrates in the diet

Excessively high intakes should be avoided to prevent possible health risks

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 518

wwwbioherbsdirectcom

Sources

Function

Saturated Monounsaturated polyunsaturated

Animal fats butter and often inConfectionary such as cakesand biscuits

Most vegetable oils seedsand nuts

Oily fish and some vegetableoils

The body actually needs some fats in the diet to help with important functionshellip

Fats arenrsquot all bad for you

bull Adds flavour to foodbull Energy dense ndash a lot of energy for a small amount of food 9 kcal per grambull Carries fat soluble vitamins and is important for their absorptionbull Insulation and protective of organs

Saturated fats need to be eaten in moderation as they deposit in the blood vessels easier whichmay cause heart problems

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 618

wwwbioherbsdirectcom

Sources

CarbohydrateStarches Sugars

Potatoes bread cereal

rice and pasta

983110983151983157983150983140 983150983137983156983157983154983137983148983148983161 983145983150 983142983154983157983145983156 983137983150983140 983149983145983148983147 991251

983105983148983155983151 983137983140983140983141983140 983156983151 983149983137983150983161 983142983151983151983140983155 983155983157983139983144 983137983155

983155983159983141983141983156983155 983139983144983151983139983151983148983137983156983141 983142983154983145983162983162983161 983140983154983145983150983147983155 983141983156983139

Functionbull Provides 4 Kcal of energy per gram of foodbull Main energy source for the bodybull If energy isnrsquot needed straight away some can be stored in the muscles which

helps during activity

Excessive amounts of carbohydrate consumption canrsquot be stored in the body However it does have to go

somewhere and so itrsquos converted to fat which is then deposited around the body

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 718

wwwbioherbsdirectcom

Sources

FibreWhole meal amp whole

grain breadpasta

Whole grainbreakfast cereal

Fruit amp VegBrown rice

Lentils amp Beans

Nuts amp Oats

Function

bull Help you to feel fuller for longerbull Improve digestive health

bull Can prevent a number of health problems including diabetes and heart disease

Although fibre provides very little in terms of energy it has great importance in maintaining a

healthy diet

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 818

Drinking alcohol can be determined as consuming lsquoempty caloriesrsquo ndash the intake of calories withoutany nutritional benefit

Excessive consumption over a long period can have damaging effects to the liver

wwwbioherbsdirectcom

Sources

BeersWines Spirit amp Liqueurs

983105983148983148 983152983154983151983140983157983139983141983140 983142983154983151983149 983137 983155983151983157983154983139983141 983151983142 983139983137983154983138983151983144983161983140983154983137983156983141

Function983105983148983139983151983144983151983148 983145983155 983139983148983137983155983155983141983140 983137983155 983137 991256983142983151983151983140983155983156983157983142983142991257 983138983141983139983137983157983155983141 983156983144983141 983138983151983140983161 983138983154983141983137983147983155 983145983156 983140983151983159983150 983156983151 983152983154983151983158983145983140983141 983141983150983141983154983143983161 983138983157983156 983154983141983149983141983149983138983141983154 983156983144983137983156 983145983156 983144983137983155

983118983119 983118983125983124983122983113983124983113983119983118983105983116 983126983105983116983125983109

bull Absorbed into the bloodstream without the need for digestionbull Brain stimulation occurs within minutes

bull Affects the central nervous system

bull Provides 7 Kcal of energy per gram

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 918

wwwbioherbsdirectcom

Energy SourceTo make sure the body is getting its energy from the right sources the daily diet should consistof energy in the following proportionshellip

Alcohol0 ndash 5

Protein

15

Fat

35

Carbohydrate

50

Note Alcohol is NOT essential in the diet

but it is recognised that people may getsome energy from here Adjustments toenergy intake for carbohydrate may berequired if this is consumed

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1018

wwwbioherbsdirectcom

Balanced DietThe Food Standards Agency have produced ldquoThe Eatwell Platerdquo as aguide to help balance different food groups on a daily basis

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1118

wwwbioherbsdirectcom

Energy BalancedThe amount of energy needed will vary depending on things such asage gender health status and activity levels

If you eat more calories than you use yoursquoll put on weight

If you eat less calories than you use yoursquoll lose weight

If you eat the same number of calories as you use your weightwill stay the same

983124983144983145983155 983145983155 983139983137983148983148983141983140 983138983141983145983150983143 983145983150 983109983118983109983122983111983129 983106983105983116983105983118983107983109

Energy In Energy Out

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1218

Example 22yr old man weighing 71kg

151 x 71 = 1072

1072 + 692 = 1764 Kcal per day

wwwbioherbsdirectcom

Average Energy IntakeBasal metabolic rate (BMR) is the minimum number of calories needed for thebody to perform its basic functions when at rest

Itrsquos based on gender age and body weight (kg)

To calculate BMR a formula known as the Schofieldsrsquo equation is usedhellip

Male Female

Age Formula Age Formula

1898308529 (151 983160 983159983141983145983143983144983156 983145983150 983147983143) + 692 1898308529 (148 983160 983159983141983145983143983144983156 983145983150 983147983143) + 487

3098308559 (115 983160 983159983141983145983143983144983156 983145983150 983147983143) + 873 3098308559 (83 983160 983159983141983145983143983144983156 983145983150 983147983143) + 846

983123983151983157983154983139983141 983108983141983152983137983154983156983149983141983150983156 983151983142 983112983141983137983148983156983144 1991

Example 31yr old man weighing 64kg

83 x 64 =531

531 + 846 = 1377 Kcal per day

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1318

Example Female - non-occupational activity = very active occupational activity = moderate

983120983105983116 983101 983089983086983095

wwwbioherbsdirectcom

Energy Sources

However BMR is not the total amount of energy you need

Your daily energy requirement is known as Total Energy Expenditure (TEE) and this takesyour Physical Activity Level (PAL) into consideration

The table below provides PAL figures that are used to calculate TEE

Calculated Physical Activity Level (PAL) of adults at 3 levels each of occupational and non-occupational activity

983118983151983150 983085 983151983139983139983157983152983137983156983145983151983150983137983148 983119983139983139983157983152983137983156983145983151983150983137983148 983137983139983156983145983158983145983156983161

983137983139983156983145983158983145983156983161 Light Moderate ModerateHeavy

983117983137983148983141 983110983141983149983137983148983141 983117983137983148983141 983110983141983149983137983148983141 983117983137983148983141 983110983141983149983137983148983141

983118983151983150983085983137983139983156983145983158983141 14 14 16 15 17 15

983117983151983140983141983154983137983156983141 983137983139983156983145983158983141 15 15 17 16 18 16

983126983141983154983161 983137983139983156983145983158983141 16 16 18 17 19 17

983123983151983157983154983139983141 983108983141983152983137983154983156983149983141983150983156 983151983142 983112983141983137983148983156983144 1991

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1418

wwwbioherbsdirectcom

Average Energy IntakeThe final part of the calculation is to use the BMR and PAL figures to discover howmuch energy should be consumed on a daily basis

To calculate this the following formula is usedhellip

1377 983115983139983137983148

31yr old femaleWeighing 64kg

BMR PALX = TEE

17 2341 Kcal983120983141983154 983140983137983161

Energy

balance

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1518

wwwbioherbsdirectcom

Water

Water is found in thefoods we eat along with

the drinks we consume

All functions in the bodyneed water to perform so

itrsquos important to makesure itrsquos being replaced

If physically active or in ahot climate the minimum

consumption amount

must be increased

Some of this is lostthrough the day fromurine sweat amp vapour

in the breath

To help maintainoptimum health weneed to consume at

least 15 -20L per day

The human body is

made up of 60 ndash 80water

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1618

wwwbioherbsdirectcom

Drink(Non alcoholic)Non-alcoholic drinks are generally consumed more than water alone due to their flavourThey can help provide hydration to the body however they are not necessarily great in termsof nutritionhellip

List the title for eaxh picture categoriy (eg fruit juice coffee and tea amp soft drinks bull 983117983137983146983151983154 983155983151983157983154983139983141 983151983142 983158983145983156983137983149983145983150 983107

bull 983120983151983156983141983150983156983145983137983148983148983161 983144983145983143983144 983148983141983158983141983148983155 983151983142 983155983157983143983137983154

bull 983107983137983142983142983141983145983150983141 983155983156983145983149983157983148983137983156983141983155 983156983144983141 983150983141983154983158983151983157983155 983155983161983155983156983141983149 983144983141983148983152983145983150983143 983156983151

983154983141983148983145983141983158983141 983156983145983154983141983140983150983141983155983155 983137983150983140 983149983137983161 983144983141983148983152 983145983149983152983154983151983158983141 983139983151983150983139983141983150983156983154983137983156983145983151983150

bull 983123983156983145983149983157983148983137983156983141983155 983157983154983145983150983141 983152983154983151983140983157983139983156983145983151983150

bull 983116983151983159 983150983157983156983154983145983156983145983151983150983137983148 983158983137983148983157983141

bull 983112983145983143983144 983145983150 983155983157983143983137983154 983151983154 983137983154983156983145983142983145983139983145983137983148 983155983159983141983141983156983141983150983141983154

bull 983123983151983149983141 983149983137983161 983139983151983150983156983137983145983150 983156983144983141 983155983137983149983141 983137983149983151983157983150983156 983151983142 983139983137983142983142983141983145983150983141 983137983155 983137

983139983157983152 983151983142 983139983151983142983142983141983141

983110983154983157983145983156 983114983157983145983139983141983155

983124983141983137 amp 983107983151983142983142983141983141

983123983151983142983156 983108983154983145983150983147983155

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1718

Final StageYou are now a step closer to a healthier bodyand mind

Hopefully yoursquove found this guide useful and are taking away knowledge thatyou didnrsquot have before

Yoursquoll now be able to make more informed choices on your energy source andhaving the correct nutrition is a step in the right direction to achieve that healthy

body and mind

wwwbioherbsdirectcom

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1818

983122983141983142983141983154983141983150983139983141983155

British Nutrition Foundation 2013 What is energy [Online] [Accessed 20 October 2013] Available from

httpwwwnutritionorgukhealthylivingbasicswhat-is-energy

British Nutrition Foundation 2013 What are nutrients [Online] [Accessed 20 October 2013] Available fromhttpwwwnutritionorgukhealthylivingbasicswhat-are-nutrientsstart=1

Centers for Disease Control and Prevention 2012 Carbohydrates [Online] [Accessed 20 October 2013] Available fromhttpwwwcdcgovnutritioneveryonebasicscarbshtml

Centers for Disease Control and Prevention 2012 Water Meeting Your Daily Fluid Needs [Online] [Accessed 18 November2013] Available from httpwwwcdcgovnutritioneveryonebasicswaterhtml

Department of Health 1991 Dietary Reference Values for Food Energy and Nutrients for the United Kingdom Report of thePanel on Dietary Reference Values of the Committee on Medical Aspects of Food Policy London The Stationery Office

Drinkawarecouk 2013 Calories in alcohol [Online] [Accessed 10 November 2013] Available fromhttpwwwdrinkawarecoukcheck-the-factshealth-effects-of-alcoholappearancecalories-in-alcohol

Kovacs B 2011 Alcohol and Nutrition (cont) [Online] [Accessed 10 November 2013] Available from

httpwwwmedicinenetcomalcohol_and_nutritionpage2htm

Lean M E J 2006 Fox and Camerons Food Science Nutrition amp Health CRC Press

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 418

wwwbioherbsdirectcom

Protein

Fish

Dairy Soya Products

EggsMeat

Nuts amp Pulses

Sources

FunctionEvery cell in the body is made from protein However there are some types that wecanrsquot make enough of ourselves so we must make sure therersquos an adequate amount inthe diet

bull Needed for growth and repairbull Provides some energy 4 Kcal per gram of foodbull Only used for energy if not enough fat and carbohydrates in the diet

Excessively high intakes should be avoided to prevent possible health risks

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 518

wwwbioherbsdirectcom

Sources

Function

Saturated Monounsaturated polyunsaturated

Animal fats butter and often inConfectionary such as cakesand biscuits

Most vegetable oils seedsand nuts

Oily fish and some vegetableoils

The body actually needs some fats in the diet to help with important functionshellip

Fats arenrsquot all bad for you

bull Adds flavour to foodbull Energy dense ndash a lot of energy for a small amount of food 9 kcal per grambull Carries fat soluble vitamins and is important for their absorptionbull Insulation and protective of organs

Saturated fats need to be eaten in moderation as they deposit in the blood vessels easier whichmay cause heart problems

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 618

wwwbioherbsdirectcom

Sources

CarbohydrateStarches Sugars

Potatoes bread cereal

rice and pasta

983110983151983157983150983140 983150983137983156983157983154983137983148983148983161 983145983150 983142983154983157983145983156 983137983150983140 983149983145983148983147 991251

983105983148983155983151 983137983140983140983141983140 983156983151 983149983137983150983161 983142983151983151983140983155 983155983157983139983144 983137983155

983155983159983141983141983156983155 983139983144983151983139983151983148983137983156983141 983142983154983145983162983162983161 983140983154983145983150983147983155 983141983156983139

Functionbull Provides 4 Kcal of energy per gram of foodbull Main energy source for the bodybull If energy isnrsquot needed straight away some can be stored in the muscles which

helps during activity

Excessive amounts of carbohydrate consumption canrsquot be stored in the body However it does have to go

somewhere and so itrsquos converted to fat which is then deposited around the body

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 718

wwwbioherbsdirectcom

Sources

FibreWhole meal amp whole

grain breadpasta

Whole grainbreakfast cereal

Fruit amp VegBrown rice

Lentils amp Beans

Nuts amp Oats

Function

bull Help you to feel fuller for longerbull Improve digestive health

bull Can prevent a number of health problems including diabetes and heart disease

Although fibre provides very little in terms of energy it has great importance in maintaining a

healthy diet

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 818

Drinking alcohol can be determined as consuming lsquoempty caloriesrsquo ndash the intake of calories withoutany nutritional benefit

Excessive consumption over a long period can have damaging effects to the liver

wwwbioherbsdirectcom

Sources

BeersWines Spirit amp Liqueurs

983105983148983148 983152983154983151983140983157983139983141983140 983142983154983151983149 983137 983155983151983157983154983139983141 983151983142 983139983137983154983138983151983144983161983140983154983137983156983141

Function983105983148983139983151983144983151983148 983145983155 983139983148983137983155983155983141983140 983137983155 983137 991256983142983151983151983140983155983156983157983142983142991257 983138983141983139983137983157983155983141 983156983144983141 983138983151983140983161 983138983154983141983137983147983155 983145983156 983140983151983159983150 983156983151 983152983154983151983158983145983140983141 983141983150983141983154983143983161 983138983157983156 983154983141983149983141983149983138983141983154 983156983144983137983156 983145983156 983144983137983155

983118983119 983118983125983124983122983113983124983113983119983118983105983116 983126983105983116983125983109

bull Absorbed into the bloodstream without the need for digestionbull Brain stimulation occurs within minutes

bull Affects the central nervous system

bull Provides 7 Kcal of energy per gram

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 918

wwwbioherbsdirectcom

Energy SourceTo make sure the body is getting its energy from the right sources the daily diet should consistof energy in the following proportionshellip

Alcohol0 ndash 5

Protein

15

Fat

35

Carbohydrate

50

Note Alcohol is NOT essential in the diet

but it is recognised that people may getsome energy from here Adjustments toenergy intake for carbohydrate may berequired if this is consumed

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1018

wwwbioherbsdirectcom

Balanced DietThe Food Standards Agency have produced ldquoThe Eatwell Platerdquo as aguide to help balance different food groups on a daily basis

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1118

wwwbioherbsdirectcom

Energy BalancedThe amount of energy needed will vary depending on things such asage gender health status and activity levels

If you eat more calories than you use yoursquoll put on weight

If you eat less calories than you use yoursquoll lose weight

If you eat the same number of calories as you use your weightwill stay the same

983124983144983145983155 983145983155 983139983137983148983148983141983140 983138983141983145983150983143 983145983150 983109983118983109983122983111983129 983106983105983116983105983118983107983109

Energy In Energy Out

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1218

Example 22yr old man weighing 71kg

151 x 71 = 1072

1072 + 692 = 1764 Kcal per day

wwwbioherbsdirectcom

Average Energy IntakeBasal metabolic rate (BMR) is the minimum number of calories needed for thebody to perform its basic functions when at rest

Itrsquos based on gender age and body weight (kg)

To calculate BMR a formula known as the Schofieldsrsquo equation is usedhellip

Male Female

Age Formula Age Formula

1898308529 (151 983160 983159983141983145983143983144983156 983145983150 983147983143) + 692 1898308529 (148 983160 983159983141983145983143983144983156 983145983150 983147983143) + 487

3098308559 (115 983160 983159983141983145983143983144983156 983145983150 983147983143) + 873 3098308559 (83 983160 983159983141983145983143983144983156 983145983150 983147983143) + 846

983123983151983157983154983139983141 983108983141983152983137983154983156983149983141983150983156 983151983142 983112983141983137983148983156983144 1991

Example 31yr old man weighing 64kg

83 x 64 =531

531 + 846 = 1377 Kcal per day

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1318

Example Female - non-occupational activity = very active occupational activity = moderate

983120983105983116 983101 983089983086983095

wwwbioherbsdirectcom

Energy Sources

However BMR is not the total amount of energy you need

Your daily energy requirement is known as Total Energy Expenditure (TEE) and this takesyour Physical Activity Level (PAL) into consideration

The table below provides PAL figures that are used to calculate TEE

Calculated Physical Activity Level (PAL) of adults at 3 levels each of occupational and non-occupational activity

983118983151983150 983085 983151983139983139983157983152983137983156983145983151983150983137983148 983119983139983139983157983152983137983156983145983151983150983137983148 983137983139983156983145983158983145983156983161

983137983139983156983145983158983145983156983161 Light Moderate ModerateHeavy

983117983137983148983141 983110983141983149983137983148983141 983117983137983148983141 983110983141983149983137983148983141 983117983137983148983141 983110983141983149983137983148983141

983118983151983150983085983137983139983156983145983158983141 14 14 16 15 17 15

983117983151983140983141983154983137983156983141 983137983139983156983145983158983141 15 15 17 16 18 16

983126983141983154983161 983137983139983156983145983158983141 16 16 18 17 19 17

983123983151983157983154983139983141 983108983141983152983137983154983156983149983141983150983156 983151983142 983112983141983137983148983156983144 1991

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1418

wwwbioherbsdirectcom

Average Energy IntakeThe final part of the calculation is to use the BMR and PAL figures to discover howmuch energy should be consumed on a daily basis

To calculate this the following formula is usedhellip

1377 983115983139983137983148

31yr old femaleWeighing 64kg

BMR PALX = TEE

17 2341 Kcal983120983141983154 983140983137983161

Energy

balance

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1518

wwwbioherbsdirectcom

Water

Water is found in thefoods we eat along with

the drinks we consume

All functions in the bodyneed water to perform so

itrsquos important to makesure itrsquos being replaced

If physically active or in ahot climate the minimum

consumption amount

must be increased

Some of this is lostthrough the day fromurine sweat amp vapour

in the breath

To help maintainoptimum health weneed to consume at

least 15 -20L per day

The human body is

made up of 60 ndash 80water

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1618

wwwbioherbsdirectcom

Drink(Non alcoholic)Non-alcoholic drinks are generally consumed more than water alone due to their flavourThey can help provide hydration to the body however they are not necessarily great in termsof nutritionhellip

List the title for eaxh picture categoriy (eg fruit juice coffee and tea amp soft drinks bull 983117983137983146983151983154 983155983151983157983154983139983141 983151983142 983158983145983156983137983149983145983150 983107

bull 983120983151983156983141983150983156983145983137983148983148983161 983144983145983143983144 983148983141983158983141983148983155 983151983142 983155983157983143983137983154

bull 983107983137983142983142983141983145983150983141 983155983156983145983149983157983148983137983156983141983155 983156983144983141 983150983141983154983158983151983157983155 983155983161983155983156983141983149 983144983141983148983152983145983150983143 983156983151

983154983141983148983145983141983158983141 983156983145983154983141983140983150983141983155983155 983137983150983140 983149983137983161 983144983141983148983152 983145983149983152983154983151983158983141 983139983151983150983139983141983150983156983154983137983156983145983151983150

bull 983123983156983145983149983157983148983137983156983141983155 983157983154983145983150983141 983152983154983151983140983157983139983156983145983151983150

bull 983116983151983159 983150983157983156983154983145983156983145983151983150983137983148 983158983137983148983157983141

bull 983112983145983143983144 983145983150 983155983157983143983137983154 983151983154 983137983154983156983145983142983145983139983145983137983148 983155983159983141983141983156983141983150983141983154

bull 983123983151983149983141 983149983137983161 983139983151983150983156983137983145983150 983156983144983141 983155983137983149983141 983137983149983151983157983150983156 983151983142 983139983137983142983142983141983145983150983141 983137983155 983137

983139983157983152 983151983142 983139983151983142983142983141983141

983110983154983157983145983156 983114983157983145983139983141983155

983124983141983137 amp 983107983151983142983142983141983141

983123983151983142983156 983108983154983145983150983147983155

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1718

Final StageYou are now a step closer to a healthier bodyand mind

Hopefully yoursquove found this guide useful and are taking away knowledge thatyou didnrsquot have before

Yoursquoll now be able to make more informed choices on your energy source andhaving the correct nutrition is a step in the right direction to achieve that healthy

body and mind

wwwbioherbsdirectcom

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1818

983122983141983142983141983154983141983150983139983141983155

British Nutrition Foundation 2013 What is energy [Online] [Accessed 20 October 2013] Available from

httpwwwnutritionorgukhealthylivingbasicswhat-is-energy

British Nutrition Foundation 2013 What are nutrients [Online] [Accessed 20 October 2013] Available fromhttpwwwnutritionorgukhealthylivingbasicswhat-are-nutrientsstart=1

Centers for Disease Control and Prevention 2012 Carbohydrates [Online] [Accessed 20 October 2013] Available fromhttpwwwcdcgovnutritioneveryonebasicscarbshtml

Centers for Disease Control and Prevention 2012 Water Meeting Your Daily Fluid Needs [Online] [Accessed 18 November2013] Available from httpwwwcdcgovnutritioneveryonebasicswaterhtml

Department of Health 1991 Dietary Reference Values for Food Energy and Nutrients for the United Kingdom Report of thePanel on Dietary Reference Values of the Committee on Medical Aspects of Food Policy London The Stationery Office

Drinkawarecouk 2013 Calories in alcohol [Online] [Accessed 10 November 2013] Available fromhttpwwwdrinkawarecoukcheck-the-factshealth-effects-of-alcoholappearancecalories-in-alcohol

Kovacs B 2011 Alcohol and Nutrition (cont) [Online] [Accessed 10 November 2013] Available from

httpwwwmedicinenetcomalcohol_and_nutritionpage2htm

Lean M E J 2006 Fox and Camerons Food Science Nutrition amp Health CRC Press

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 518

wwwbioherbsdirectcom

Sources

Function

Saturated Monounsaturated polyunsaturated

Animal fats butter and often inConfectionary such as cakesand biscuits

Most vegetable oils seedsand nuts

Oily fish and some vegetableoils

The body actually needs some fats in the diet to help with important functionshellip

Fats arenrsquot all bad for you

bull Adds flavour to foodbull Energy dense ndash a lot of energy for a small amount of food 9 kcal per grambull Carries fat soluble vitamins and is important for their absorptionbull Insulation and protective of organs

Saturated fats need to be eaten in moderation as they deposit in the blood vessels easier whichmay cause heart problems

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 618

wwwbioherbsdirectcom

Sources

CarbohydrateStarches Sugars

Potatoes bread cereal

rice and pasta

983110983151983157983150983140 983150983137983156983157983154983137983148983148983161 983145983150 983142983154983157983145983156 983137983150983140 983149983145983148983147 991251

983105983148983155983151 983137983140983140983141983140 983156983151 983149983137983150983161 983142983151983151983140983155 983155983157983139983144 983137983155

983155983159983141983141983156983155 983139983144983151983139983151983148983137983156983141 983142983154983145983162983162983161 983140983154983145983150983147983155 983141983156983139

Functionbull Provides 4 Kcal of energy per gram of foodbull Main energy source for the bodybull If energy isnrsquot needed straight away some can be stored in the muscles which

helps during activity

Excessive amounts of carbohydrate consumption canrsquot be stored in the body However it does have to go

somewhere and so itrsquos converted to fat which is then deposited around the body

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 718

wwwbioherbsdirectcom

Sources

FibreWhole meal amp whole

grain breadpasta

Whole grainbreakfast cereal

Fruit amp VegBrown rice

Lentils amp Beans

Nuts amp Oats

Function

bull Help you to feel fuller for longerbull Improve digestive health

bull Can prevent a number of health problems including diabetes and heart disease

Although fibre provides very little in terms of energy it has great importance in maintaining a

healthy diet

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 818

Drinking alcohol can be determined as consuming lsquoempty caloriesrsquo ndash the intake of calories withoutany nutritional benefit

Excessive consumption over a long period can have damaging effects to the liver

wwwbioherbsdirectcom

Sources

BeersWines Spirit amp Liqueurs

983105983148983148 983152983154983151983140983157983139983141983140 983142983154983151983149 983137 983155983151983157983154983139983141 983151983142 983139983137983154983138983151983144983161983140983154983137983156983141

Function983105983148983139983151983144983151983148 983145983155 983139983148983137983155983155983141983140 983137983155 983137 991256983142983151983151983140983155983156983157983142983142991257 983138983141983139983137983157983155983141 983156983144983141 983138983151983140983161 983138983154983141983137983147983155 983145983156 983140983151983159983150 983156983151 983152983154983151983158983145983140983141 983141983150983141983154983143983161 983138983157983156 983154983141983149983141983149983138983141983154 983156983144983137983156 983145983156 983144983137983155

983118983119 983118983125983124983122983113983124983113983119983118983105983116 983126983105983116983125983109

bull Absorbed into the bloodstream without the need for digestionbull Brain stimulation occurs within minutes

bull Affects the central nervous system

bull Provides 7 Kcal of energy per gram

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 918

wwwbioherbsdirectcom

Energy SourceTo make sure the body is getting its energy from the right sources the daily diet should consistof energy in the following proportionshellip

Alcohol0 ndash 5

Protein

15

Fat

35

Carbohydrate

50

Note Alcohol is NOT essential in the diet

but it is recognised that people may getsome energy from here Adjustments toenergy intake for carbohydrate may berequired if this is consumed

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1018

wwwbioherbsdirectcom

Balanced DietThe Food Standards Agency have produced ldquoThe Eatwell Platerdquo as aguide to help balance different food groups on a daily basis

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1118

wwwbioherbsdirectcom

Energy BalancedThe amount of energy needed will vary depending on things such asage gender health status and activity levels

If you eat more calories than you use yoursquoll put on weight

If you eat less calories than you use yoursquoll lose weight

If you eat the same number of calories as you use your weightwill stay the same

983124983144983145983155 983145983155 983139983137983148983148983141983140 983138983141983145983150983143 983145983150 983109983118983109983122983111983129 983106983105983116983105983118983107983109

Energy In Energy Out

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1218

Example 22yr old man weighing 71kg

151 x 71 = 1072

1072 + 692 = 1764 Kcal per day

wwwbioherbsdirectcom

Average Energy IntakeBasal metabolic rate (BMR) is the minimum number of calories needed for thebody to perform its basic functions when at rest

Itrsquos based on gender age and body weight (kg)

To calculate BMR a formula known as the Schofieldsrsquo equation is usedhellip

Male Female

Age Formula Age Formula

1898308529 (151 983160 983159983141983145983143983144983156 983145983150 983147983143) + 692 1898308529 (148 983160 983159983141983145983143983144983156 983145983150 983147983143) + 487

3098308559 (115 983160 983159983141983145983143983144983156 983145983150 983147983143) + 873 3098308559 (83 983160 983159983141983145983143983144983156 983145983150 983147983143) + 846

983123983151983157983154983139983141 983108983141983152983137983154983156983149983141983150983156 983151983142 983112983141983137983148983156983144 1991

Example 31yr old man weighing 64kg

83 x 64 =531

531 + 846 = 1377 Kcal per day

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1318

Example Female - non-occupational activity = very active occupational activity = moderate

983120983105983116 983101 983089983086983095

wwwbioherbsdirectcom

Energy Sources

However BMR is not the total amount of energy you need

Your daily energy requirement is known as Total Energy Expenditure (TEE) and this takesyour Physical Activity Level (PAL) into consideration

The table below provides PAL figures that are used to calculate TEE

Calculated Physical Activity Level (PAL) of adults at 3 levels each of occupational and non-occupational activity

983118983151983150 983085 983151983139983139983157983152983137983156983145983151983150983137983148 983119983139983139983157983152983137983156983145983151983150983137983148 983137983139983156983145983158983145983156983161

983137983139983156983145983158983145983156983161 Light Moderate ModerateHeavy

983117983137983148983141 983110983141983149983137983148983141 983117983137983148983141 983110983141983149983137983148983141 983117983137983148983141 983110983141983149983137983148983141

983118983151983150983085983137983139983156983145983158983141 14 14 16 15 17 15

983117983151983140983141983154983137983156983141 983137983139983156983145983158983141 15 15 17 16 18 16

983126983141983154983161 983137983139983156983145983158983141 16 16 18 17 19 17

983123983151983157983154983139983141 983108983141983152983137983154983156983149983141983150983156 983151983142 983112983141983137983148983156983144 1991

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1418

wwwbioherbsdirectcom

Average Energy IntakeThe final part of the calculation is to use the BMR and PAL figures to discover howmuch energy should be consumed on a daily basis

To calculate this the following formula is usedhellip

1377 983115983139983137983148

31yr old femaleWeighing 64kg

BMR PALX = TEE

17 2341 Kcal983120983141983154 983140983137983161

Energy

balance

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1518

wwwbioherbsdirectcom

Water

Water is found in thefoods we eat along with

the drinks we consume

All functions in the bodyneed water to perform so

itrsquos important to makesure itrsquos being replaced

If physically active or in ahot climate the minimum

consumption amount

must be increased

Some of this is lostthrough the day fromurine sweat amp vapour

in the breath

To help maintainoptimum health weneed to consume at

least 15 -20L per day

The human body is

made up of 60 ndash 80water

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1618

wwwbioherbsdirectcom

Drink(Non alcoholic)Non-alcoholic drinks are generally consumed more than water alone due to their flavourThey can help provide hydration to the body however they are not necessarily great in termsof nutritionhellip

List the title for eaxh picture categoriy (eg fruit juice coffee and tea amp soft drinks bull 983117983137983146983151983154 983155983151983157983154983139983141 983151983142 983158983145983156983137983149983145983150 983107

bull 983120983151983156983141983150983156983145983137983148983148983161 983144983145983143983144 983148983141983158983141983148983155 983151983142 983155983157983143983137983154

bull 983107983137983142983142983141983145983150983141 983155983156983145983149983157983148983137983156983141983155 983156983144983141 983150983141983154983158983151983157983155 983155983161983155983156983141983149 983144983141983148983152983145983150983143 983156983151

983154983141983148983145983141983158983141 983156983145983154983141983140983150983141983155983155 983137983150983140 983149983137983161 983144983141983148983152 983145983149983152983154983151983158983141 983139983151983150983139983141983150983156983154983137983156983145983151983150

bull 983123983156983145983149983157983148983137983156983141983155 983157983154983145983150983141 983152983154983151983140983157983139983156983145983151983150

bull 983116983151983159 983150983157983156983154983145983156983145983151983150983137983148 983158983137983148983157983141

bull 983112983145983143983144 983145983150 983155983157983143983137983154 983151983154 983137983154983156983145983142983145983139983145983137983148 983155983159983141983141983156983141983150983141983154

bull 983123983151983149983141 983149983137983161 983139983151983150983156983137983145983150 983156983144983141 983155983137983149983141 983137983149983151983157983150983156 983151983142 983139983137983142983142983141983145983150983141 983137983155 983137

983139983157983152 983151983142 983139983151983142983142983141983141

983110983154983157983145983156 983114983157983145983139983141983155

983124983141983137 amp 983107983151983142983142983141983141

983123983151983142983156 983108983154983145983150983147983155

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1718

Final StageYou are now a step closer to a healthier bodyand mind

Hopefully yoursquove found this guide useful and are taking away knowledge thatyou didnrsquot have before

Yoursquoll now be able to make more informed choices on your energy source andhaving the correct nutrition is a step in the right direction to achieve that healthy

body and mind

wwwbioherbsdirectcom

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1818

983122983141983142983141983154983141983150983139983141983155

British Nutrition Foundation 2013 What is energy [Online] [Accessed 20 October 2013] Available from

httpwwwnutritionorgukhealthylivingbasicswhat-is-energy

British Nutrition Foundation 2013 What are nutrients [Online] [Accessed 20 October 2013] Available fromhttpwwwnutritionorgukhealthylivingbasicswhat-are-nutrientsstart=1

Centers for Disease Control and Prevention 2012 Carbohydrates [Online] [Accessed 20 October 2013] Available fromhttpwwwcdcgovnutritioneveryonebasicscarbshtml

Centers for Disease Control and Prevention 2012 Water Meeting Your Daily Fluid Needs [Online] [Accessed 18 November2013] Available from httpwwwcdcgovnutritioneveryonebasicswaterhtml

Department of Health 1991 Dietary Reference Values for Food Energy and Nutrients for the United Kingdom Report of thePanel on Dietary Reference Values of the Committee on Medical Aspects of Food Policy London The Stationery Office

Drinkawarecouk 2013 Calories in alcohol [Online] [Accessed 10 November 2013] Available fromhttpwwwdrinkawarecoukcheck-the-factshealth-effects-of-alcoholappearancecalories-in-alcohol

Kovacs B 2011 Alcohol and Nutrition (cont) [Online] [Accessed 10 November 2013] Available from

httpwwwmedicinenetcomalcohol_and_nutritionpage2htm

Lean M E J 2006 Fox and Camerons Food Science Nutrition amp Health CRC Press

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 618

wwwbioherbsdirectcom

Sources

CarbohydrateStarches Sugars

Potatoes bread cereal

rice and pasta

983110983151983157983150983140 983150983137983156983157983154983137983148983148983161 983145983150 983142983154983157983145983156 983137983150983140 983149983145983148983147 991251

983105983148983155983151 983137983140983140983141983140 983156983151 983149983137983150983161 983142983151983151983140983155 983155983157983139983144 983137983155

983155983159983141983141983156983155 983139983144983151983139983151983148983137983156983141 983142983154983145983162983162983161 983140983154983145983150983147983155 983141983156983139

Functionbull Provides 4 Kcal of energy per gram of foodbull Main energy source for the bodybull If energy isnrsquot needed straight away some can be stored in the muscles which

helps during activity

Excessive amounts of carbohydrate consumption canrsquot be stored in the body However it does have to go

somewhere and so itrsquos converted to fat which is then deposited around the body

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 718

wwwbioherbsdirectcom

Sources

FibreWhole meal amp whole

grain breadpasta

Whole grainbreakfast cereal

Fruit amp VegBrown rice

Lentils amp Beans

Nuts amp Oats

Function

bull Help you to feel fuller for longerbull Improve digestive health

bull Can prevent a number of health problems including diabetes and heart disease

Although fibre provides very little in terms of energy it has great importance in maintaining a

healthy diet

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 818

Drinking alcohol can be determined as consuming lsquoempty caloriesrsquo ndash the intake of calories withoutany nutritional benefit

Excessive consumption over a long period can have damaging effects to the liver

wwwbioherbsdirectcom

Sources

BeersWines Spirit amp Liqueurs

983105983148983148 983152983154983151983140983157983139983141983140 983142983154983151983149 983137 983155983151983157983154983139983141 983151983142 983139983137983154983138983151983144983161983140983154983137983156983141

Function983105983148983139983151983144983151983148 983145983155 983139983148983137983155983155983141983140 983137983155 983137 991256983142983151983151983140983155983156983157983142983142991257 983138983141983139983137983157983155983141 983156983144983141 983138983151983140983161 983138983154983141983137983147983155 983145983156 983140983151983159983150 983156983151 983152983154983151983158983145983140983141 983141983150983141983154983143983161 983138983157983156 983154983141983149983141983149983138983141983154 983156983144983137983156 983145983156 983144983137983155

983118983119 983118983125983124983122983113983124983113983119983118983105983116 983126983105983116983125983109

bull Absorbed into the bloodstream without the need for digestionbull Brain stimulation occurs within minutes

bull Affects the central nervous system

bull Provides 7 Kcal of energy per gram

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 918

wwwbioherbsdirectcom

Energy SourceTo make sure the body is getting its energy from the right sources the daily diet should consistof energy in the following proportionshellip

Alcohol0 ndash 5

Protein

15

Fat

35

Carbohydrate

50

Note Alcohol is NOT essential in the diet

but it is recognised that people may getsome energy from here Adjustments toenergy intake for carbohydrate may berequired if this is consumed

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1018

wwwbioherbsdirectcom

Balanced DietThe Food Standards Agency have produced ldquoThe Eatwell Platerdquo as aguide to help balance different food groups on a daily basis

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1118

wwwbioherbsdirectcom

Energy BalancedThe amount of energy needed will vary depending on things such asage gender health status and activity levels

If you eat more calories than you use yoursquoll put on weight

If you eat less calories than you use yoursquoll lose weight

If you eat the same number of calories as you use your weightwill stay the same

983124983144983145983155 983145983155 983139983137983148983148983141983140 983138983141983145983150983143 983145983150 983109983118983109983122983111983129 983106983105983116983105983118983107983109

Energy In Energy Out

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1218

Example 22yr old man weighing 71kg

151 x 71 = 1072

1072 + 692 = 1764 Kcal per day

wwwbioherbsdirectcom

Average Energy IntakeBasal metabolic rate (BMR) is the minimum number of calories needed for thebody to perform its basic functions when at rest

Itrsquos based on gender age and body weight (kg)

To calculate BMR a formula known as the Schofieldsrsquo equation is usedhellip

Male Female

Age Formula Age Formula

1898308529 (151 983160 983159983141983145983143983144983156 983145983150 983147983143) + 692 1898308529 (148 983160 983159983141983145983143983144983156 983145983150 983147983143) + 487

3098308559 (115 983160 983159983141983145983143983144983156 983145983150 983147983143) + 873 3098308559 (83 983160 983159983141983145983143983144983156 983145983150 983147983143) + 846

983123983151983157983154983139983141 983108983141983152983137983154983156983149983141983150983156 983151983142 983112983141983137983148983156983144 1991

Example 31yr old man weighing 64kg

83 x 64 =531

531 + 846 = 1377 Kcal per day

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1318

Example Female - non-occupational activity = very active occupational activity = moderate

983120983105983116 983101 983089983086983095

wwwbioherbsdirectcom

Energy Sources

However BMR is not the total amount of energy you need

Your daily energy requirement is known as Total Energy Expenditure (TEE) and this takesyour Physical Activity Level (PAL) into consideration

The table below provides PAL figures that are used to calculate TEE

Calculated Physical Activity Level (PAL) of adults at 3 levels each of occupational and non-occupational activity

983118983151983150 983085 983151983139983139983157983152983137983156983145983151983150983137983148 983119983139983139983157983152983137983156983145983151983150983137983148 983137983139983156983145983158983145983156983161

983137983139983156983145983158983145983156983161 Light Moderate ModerateHeavy

983117983137983148983141 983110983141983149983137983148983141 983117983137983148983141 983110983141983149983137983148983141 983117983137983148983141 983110983141983149983137983148983141

983118983151983150983085983137983139983156983145983158983141 14 14 16 15 17 15

983117983151983140983141983154983137983156983141 983137983139983156983145983158983141 15 15 17 16 18 16

983126983141983154983161 983137983139983156983145983158983141 16 16 18 17 19 17

983123983151983157983154983139983141 983108983141983152983137983154983156983149983141983150983156 983151983142 983112983141983137983148983156983144 1991

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1418

wwwbioherbsdirectcom

Average Energy IntakeThe final part of the calculation is to use the BMR and PAL figures to discover howmuch energy should be consumed on a daily basis

To calculate this the following formula is usedhellip

1377 983115983139983137983148

31yr old femaleWeighing 64kg

BMR PALX = TEE

17 2341 Kcal983120983141983154 983140983137983161

Energy

balance

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1518

wwwbioherbsdirectcom

Water

Water is found in thefoods we eat along with

the drinks we consume

All functions in the bodyneed water to perform so

itrsquos important to makesure itrsquos being replaced

If physically active or in ahot climate the minimum

consumption amount

must be increased

Some of this is lostthrough the day fromurine sweat amp vapour

in the breath

To help maintainoptimum health weneed to consume at

least 15 -20L per day

The human body is

made up of 60 ndash 80water

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1618

wwwbioherbsdirectcom

Drink(Non alcoholic)Non-alcoholic drinks are generally consumed more than water alone due to their flavourThey can help provide hydration to the body however they are not necessarily great in termsof nutritionhellip

List the title for eaxh picture categoriy (eg fruit juice coffee and tea amp soft drinks bull 983117983137983146983151983154 983155983151983157983154983139983141 983151983142 983158983145983156983137983149983145983150 983107

bull 983120983151983156983141983150983156983145983137983148983148983161 983144983145983143983144 983148983141983158983141983148983155 983151983142 983155983157983143983137983154

bull 983107983137983142983142983141983145983150983141 983155983156983145983149983157983148983137983156983141983155 983156983144983141 983150983141983154983158983151983157983155 983155983161983155983156983141983149 983144983141983148983152983145983150983143 983156983151

983154983141983148983145983141983158983141 983156983145983154983141983140983150983141983155983155 983137983150983140 983149983137983161 983144983141983148983152 983145983149983152983154983151983158983141 983139983151983150983139983141983150983156983154983137983156983145983151983150

bull 983123983156983145983149983157983148983137983156983141983155 983157983154983145983150983141 983152983154983151983140983157983139983156983145983151983150

bull 983116983151983159 983150983157983156983154983145983156983145983151983150983137983148 983158983137983148983157983141

bull 983112983145983143983144 983145983150 983155983157983143983137983154 983151983154 983137983154983156983145983142983145983139983145983137983148 983155983159983141983141983156983141983150983141983154

bull 983123983151983149983141 983149983137983161 983139983151983150983156983137983145983150 983156983144983141 983155983137983149983141 983137983149983151983157983150983156 983151983142 983139983137983142983142983141983145983150983141 983137983155 983137

983139983157983152 983151983142 983139983151983142983142983141983141

983110983154983157983145983156 983114983157983145983139983141983155

983124983141983137 amp 983107983151983142983142983141983141

983123983151983142983156 983108983154983145983150983147983155

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1718

Final StageYou are now a step closer to a healthier bodyand mind

Hopefully yoursquove found this guide useful and are taking away knowledge thatyou didnrsquot have before

Yoursquoll now be able to make more informed choices on your energy source andhaving the correct nutrition is a step in the right direction to achieve that healthy

body and mind

wwwbioherbsdirectcom

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1818

983122983141983142983141983154983141983150983139983141983155

British Nutrition Foundation 2013 What is energy [Online] [Accessed 20 October 2013] Available from

httpwwwnutritionorgukhealthylivingbasicswhat-is-energy

British Nutrition Foundation 2013 What are nutrients [Online] [Accessed 20 October 2013] Available fromhttpwwwnutritionorgukhealthylivingbasicswhat-are-nutrientsstart=1

Centers for Disease Control and Prevention 2012 Carbohydrates [Online] [Accessed 20 October 2013] Available fromhttpwwwcdcgovnutritioneveryonebasicscarbshtml

Centers for Disease Control and Prevention 2012 Water Meeting Your Daily Fluid Needs [Online] [Accessed 18 November2013] Available from httpwwwcdcgovnutritioneveryonebasicswaterhtml

Department of Health 1991 Dietary Reference Values for Food Energy and Nutrients for the United Kingdom Report of thePanel on Dietary Reference Values of the Committee on Medical Aspects of Food Policy London The Stationery Office

Drinkawarecouk 2013 Calories in alcohol [Online] [Accessed 10 November 2013] Available fromhttpwwwdrinkawarecoukcheck-the-factshealth-effects-of-alcoholappearancecalories-in-alcohol

Kovacs B 2011 Alcohol and Nutrition (cont) [Online] [Accessed 10 November 2013] Available from

httpwwwmedicinenetcomalcohol_and_nutritionpage2htm

Lean M E J 2006 Fox and Camerons Food Science Nutrition amp Health CRC Press

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 718

wwwbioherbsdirectcom

Sources

FibreWhole meal amp whole

grain breadpasta

Whole grainbreakfast cereal

Fruit amp VegBrown rice

Lentils amp Beans

Nuts amp Oats

Function

bull Help you to feel fuller for longerbull Improve digestive health

bull Can prevent a number of health problems including diabetes and heart disease

Although fibre provides very little in terms of energy it has great importance in maintaining a

healthy diet

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 818

Drinking alcohol can be determined as consuming lsquoempty caloriesrsquo ndash the intake of calories withoutany nutritional benefit

Excessive consumption over a long period can have damaging effects to the liver

wwwbioherbsdirectcom

Sources

BeersWines Spirit amp Liqueurs

983105983148983148 983152983154983151983140983157983139983141983140 983142983154983151983149 983137 983155983151983157983154983139983141 983151983142 983139983137983154983138983151983144983161983140983154983137983156983141

Function983105983148983139983151983144983151983148 983145983155 983139983148983137983155983155983141983140 983137983155 983137 991256983142983151983151983140983155983156983157983142983142991257 983138983141983139983137983157983155983141 983156983144983141 983138983151983140983161 983138983154983141983137983147983155 983145983156 983140983151983159983150 983156983151 983152983154983151983158983145983140983141 983141983150983141983154983143983161 983138983157983156 983154983141983149983141983149983138983141983154 983156983144983137983156 983145983156 983144983137983155

983118983119 983118983125983124983122983113983124983113983119983118983105983116 983126983105983116983125983109

bull Absorbed into the bloodstream without the need for digestionbull Brain stimulation occurs within minutes

bull Affects the central nervous system

bull Provides 7 Kcal of energy per gram

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 918

wwwbioherbsdirectcom

Energy SourceTo make sure the body is getting its energy from the right sources the daily diet should consistof energy in the following proportionshellip

Alcohol0 ndash 5

Protein

15

Fat

35

Carbohydrate

50

Note Alcohol is NOT essential in the diet

but it is recognised that people may getsome energy from here Adjustments toenergy intake for carbohydrate may berequired if this is consumed

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1018

wwwbioherbsdirectcom

Balanced DietThe Food Standards Agency have produced ldquoThe Eatwell Platerdquo as aguide to help balance different food groups on a daily basis

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1118

wwwbioherbsdirectcom

Energy BalancedThe amount of energy needed will vary depending on things such asage gender health status and activity levels

If you eat more calories than you use yoursquoll put on weight

If you eat less calories than you use yoursquoll lose weight

If you eat the same number of calories as you use your weightwill stay the same

983124983144983145983155 983145983155 983139983137983148983148983141983140 983138983141983145983150983143 983145983150 983109983118983109983122983111983129 983106983105983116983105983118983107983109

Energy In Energy Out

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1218

Example 22yr old man weighing 71kg

151 x 71 = 1072

1072 + 692 = 1764 Kcal per day

wwwbioherbsdirectcom

Average Energy IntakeBasal metabolic rate (BMR) is the minimum number of calories needed for thebody to perform its basic functions when at rest

Itrsquos based on gender age and body weight (kg)

To calculate BMR a formula known as the Schofieldsrsquo equation is usedhellip

Male Female

Age Formula Age Formula

1898308529 (151 983160 983159983141983145983143983144983156 983145983150 983147983143) + 692 1898308529 (148 983160 983159983141983145983143983144983156 983145983150 983147983143) + 487

3098308559 (115 983160 983159983141983145983143983144983156 983145983150 983147983143) + 873 3098308559 (83 983160 983159983141983145983143983144983156 983145983150 983147983143) + 846

983123983151983157983154983139983141 983108983141983152983137983154983156983149983141983150983156 983151983142 983112983141983137983148983156983144 1991

Example 31yr old man weighing 64kg

83 x 64 =531

531 + 846 = 1377 Kcal per day

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1318

Example Female - non-occupational activity = very active occupational activity = moderate

983120983105983116 983101 983089983086983095

wwwbioherbsdirectcom

Energy Sources

However BMR is not the total amount of energy you need

Your daily energy requirement is known as Total Energy Expenditure (TEE) and this takesyour Physical Activity Level (PAL) into consideration

The table below provides PAL figures that are used to calculate TEE

Calculated Physical Activity Level (PAL) of adults at 3 levels each of occupational and non-occupational activity

983118983151983150 983085 983151983139983139983157983152983137983156983145983151983150983137983148 983119983139983139983157983152983137983156983145983151983150983137983148 983137983139983156983145983158983145983156983161

983137983139983156983145983158983145983156983161 Light Moderate ModerateHeavy

983117983137983148983141 983110983141983149983137983148983141 983117983137983148983141 983110983141983149983137983148983141 983117983137983148983141 983110983141983149983137983148983141

983118983151983150983085983137983139983156983145983158983141 14 14 16 15 17 15

983117983151983140983141983154983137983156983141 983137983139983156983145983158983141 15 15 17 16 18 16

983126983141983154983161 983137983139983156983145983158983141 16 16 18 17 19 17

983123983151983157983154983139983141 983108983141983152983137983154983156983149983141983150983156 983151983142 983112983141983137983148983156983144 1991

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1418

wwwbioherbsdirectcom

Average Energy IntakeThe final part of the calculation is to use the BMR and PAL figures to discover howmuch energy should be consumed on a daily basis

To calculate this the following formula is usedhellip

1377 983115983139983137983148

31yr old femaleWeighing 64kg

BMR PALX = TEE

17 2341 Kcal983120983141983154 983140983137983161

Energy

balance

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1518

wwwbioherbsdirectcom

Water

Water is found in thefoods we eat along with

the drinks we consume

All functions in the bodyneed water to perform so

itrsquos important to makesure itrsquos being replaced

If physically active or in ahot climate the minimum

consumption amount

must be increased

Some of this is lostthrough the day fromurine sweat amp vapour

in the breath

To help maintainoptimum health weneed to consume at

least 15 -20L per day

The human body is

made up of 60 ndash 80water

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1618

wwwbioherbsdirectcom

Drink(Non alcoholic)Non-alcoholic drinks are generally consumed more than water alone due to their flavourThey can help provide hydration to the body however they are not necessarily great in termsof nutritionhellip

List the title for eaxh picture categoriy (eg fruit juice coffee and tea amp soft drinks bull 983117983137983146983151983154 983155983151983157983154983139983141 983151983142 983158983145983156983137983149983145983150 983107

bull 983120983151983156983141983150983156983145983137983148983148983161 983144983145983143983144 983148983141983158983141983148983155 983151983142 983155983157983143983137983154

bull 983107983137983142983142983141983145983150983141 983155983156983145983149983157983148983137983156983141983155 983156983144983141 983150983141983154983158983151983157983155 983155983161983155983156983141983149 983144983141983148983152983145983150983143 983156983151

983154983141983148983145983141983158983141 983156983145983154983141983140983150983141983155983155 983137983150983140 983149983137983161 983144983141983148983152 983145983149983152983154983151983158983141 983139983151983150983139983141983150983156983154983137983156983145983151983150

bull 983123983156983145983149983157983148983137983156983141983155 983157983154983145983150983141 983152983154983151983140983157983139983156983145983151983150

bull 983116983151983159 983150983157983156983154983145983156983145983151983150983137983148 983158983137983148983157983141

bull 983112983145983143983144 983145983150 983155983157983143983137983154 983151983154 983137983154983156983145983142983145983139983145983137983148 983155983159983141983141983156983141983150983141983154

bull 983123983151983149983141 983149983137983161 983139983151983150983156983137983145983150 983156983144983141 983155983137983149983141 983137983149983151983157983150983156 983151983142 983139983137983142983142983141983145983150983141 983137983155 983137

983139983157983152 983151983142 983139983151983142983142983141983141

983110983154983157983145983156 983114983157983145983139983141983155

983124983141983137 amp 983107983151983142983142983141983141

983123983151983142983156 983108983154983145983150983147983155

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1718

Final StageYou are now a step closer to a healthier bodyand mind

Hopefully yoursquove found this guide useful and are taking away knowledge thatyou didnrsquot have before

Yoursquoll now be able to make more informed choices on your energy source andhaving the correct nutrition is a step in the right direction to achieve that healthy

body and mind

wwwbioherbsdirectcom

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1818

983122983141983142983141983154983141983150983139983141983155

British Nutrition Foundation 2013 What is energy [Online] [Accessed 20 October 2013] Available from

httpwwwnutritionorgukhealthylivingbasicswhat-is-energy

British Nutrition Foundation 2013 What are nutrients [Online] [Accessed 20 October 2013] Available fromhttpwwwnutritionorgukhealthylivingbasicswhat-are-nutrientsstart=1

Centers for Disease Control and Prevention 2012 Carbohydrates [Online] [Accessed 20 October 2013] Available fromhttpwwwcdcgovnutritioneveryonebasicscarbshtml

Centers for Disease Control and Prevention 2012 Water Meeting Your Daily Fluid Needs [Online] [Accessed 18 November2013] Available from httpwwwcdcgovnutritioneveryonebasicswaterhtml

Department of Health 1991 Dietary Reference Values for Food Energy and Nutrients for the United Kingdom Report of thePanel on Dietary Reference Values of the Committee on Medical Aspects of Food Policy London The Stationery Office

Drinkawarecouk 2013 Calories in alcohol [Online] [Accessed 10 November 2013] Available fromhttpwwwdrinkawarecoukcheck-the-factshealth-effects-of-alcoholappearancecalories-in-alcohol

Kovacs B 2011 Alcohol and Nutrition (cont) [Online] [Accessed 10 November 2013] Available from

httpwwwmedicinenetcomalcohol_and_nutritionpage2htm

Lean M E J 2006 Fox and Camerons Food Science Nutrition amp Health CRC Press

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 818

Drinking alcohol can be determined as consuming lsquoempty caloriesrsquo ndash the intake of calories withoutany nutritional benefit

Excessive consumption over a long period can have damaging effects to the liver

wwwbioherbsdirectcom

Sources

BeersWines Spirit amp Liqueurs

983105983148983148 983152983154983151983140983157983139983141983140 983142983154983151983149 983137 983155983151983157983154983139983141 983151983142 983139983137983154983138983151983144983161983140983154983137983156983141

Function983105983148983139983151983144983151983148 983145983155 983139983148983137983155983155983141983140 983137983155 983137 991256983142983151983151983140983155983156983157983142983142991257 983138983141983139983137983157983155983141 983156983144983141 983138983151983140983161 983138983154983141983137983147983155 983145983156 983140983151983159983150 983156983151 983152983154983151983158983145983140983141 983141983150983141983154983143983161 983138983157983156 983154983141983149983141983149983138983141983154 983156983144983137983156 983145983156 983144983137983155

983118983119 983118983125983124983122983113983124983113983119983118983105983116 983126983105983116983125983109

bull Absorbed into the bloodstream without the need for digestionbull Brain stimulation occurs within minutes

bull Affects the central nervous system

bull Provides 7 Kcal of energy per gram

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 918

wwwbioherbsdirectcom

Energy SourceTo make sure the body is getting its energy from the right sources the daily diet should consistof energy in the following proportionshellip

Alcohol0 ndash 5

Protein

15

Fat

35

Carbohydrate

50

Note Alcohol is NOT essential in the diet

but it is recognised that people may getsome energy from here Adjustments toenergy intake for carbohydrate may berequired if this is consumed

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1018

wwwbioherbsdirectcom

Balanced DietThe Food Standards Agency have produced ldquoThe Eatwell Platerdquo as aguide to help balance different food groups on a daily basis

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1118

wwwbioherbsdirectcom

Energy BalancedThe amount of energy needed will vary depending on things such asage gender health status and activity levels

If you eat more calories than you use yoursquoll put on weight

If you eat less calories than you use yoursquoll lose weight

If you eat the same number of calories as you use your weightwill stay the same

983124983144983145983155 983145983155 983139983137983148983148983141983140 983138983141983145983150983143 983145983150 983109983118983109983122983111983129 983106983105983116983105983118983107983109

Energy In Energy Out

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1218

Example 22yr old man weighing 71kg

151 x 71 = 1072

1072 + 692 = 1764 Kcal per day

wwwbioherbsdirectcom

Average Energy IntakeBasal metabolic rate (BMR) is the minimum number of calories needed for thebody to perform its basic functions when at rest

Itrsquos based on gender age and body weight (kg)

To calculate BMR a formula known as the Schofieldsrsquo equation is usedhellip

Male Female

Age Formula Age Formula

1898308529 (151 983160 983159983141983145983143983144983156 983145983150 983147983143) + 692 1898308529 (148 983160 983159983141983145983143983144983156 983145983150 983147983143) + 487

3098308559 (115 983160 983159983141983145983143983144983156 983145983150 983147983143) + 873 3098308559 (83 983160 983159983141983145983143983144983156 983145983150 983147983143) + 846

983123983151983157983154983139983141 983108983141983152983137983154983156983149983141983150983156 983151983142 983112983141983137983148983156983144 1991

Example 31yr old man weighing 64kg

83 x 64 =531

531 + 846 = 1377 Kcal per day

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1318

Example Female - non-occupational activity = very active occupational activity = moderate

983120983105983116 983101 983089983086983095

wwwbioherbsdirectcom

Energy Sources

However BMR is not the total amount of energy you need

Your daily energy requirement is known as Total Energy Expenditure (TEE) and this takesyour Physical Activity Level (PAL) into consideration

The table below provides PAL figures that are used to calculate TEE

Calculated Physical Activity Level (PAL) of adults at 3 levels each of occupational and non-occupational activity

983118983151983150 983085 983151983139983139983157983152983137983156983145983151983150983137983148 983119983139983139983157983152983137983156983145983151983150983137983148 983137983139983156983145983158983145983156983161

983137983139983156983145983158983145983156983161 Light Moderate ModerateHeavy

983117983137983148983141 983110983141983149983137983148983141 983117983137983148983141 983110983141983149983137983148983141 983117983137983148983141 983110983141983149983137983148983141

983118983151983150983085983137983139983156983145983158983141 14 14 16 15 17 15

983117983151983140983141983154983137983156983141 983137983139983156983145983158983141 15 15 17 16 18 16

983126983141983154983161 983137983139983156983145983158983141 16 16 18 17 19 17

983123983151983157983154983139983141 983108983141983152983137983154983156983149983141983150983156 983151983142 983112983141983137983148983156983144 1991

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1418

wwwbioherbsdirectcom

Average Energy IntakeThe final part of the calculation is to use the BMR and PAL figures to discover howmuch energy should be consumed on a daily basis

To calculate this the following formula is usedhellip

1377 983115983139983137983148

31yr old femaleWeighing 64kg

BMR PALX = TEE

17 2341 Kcal983120983141983154 983140983137983161

Energy

balance

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1518

wwwbioherbsdirectcom

Water

Water is found in thefoods we eat along with

the drinks we consume

All functions in the bodyneed water to perform so

itrsquos important to makesure itrsquos being replaced

If physically active or in ahot climate the minimum

consumption amount

must be increased

Some of this is lostthrough the day fromurine sweat amp vapour

in the breath

To help maintainoptimum health weneed to consume at

least 15 -20L per day

The human body is

made up of 60 ndash 80water

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1618

wwwbioherbsdirectcom

Drink(Non alcoholic)Non-alcoholic drinks are generally consumed more than water alone due to their flavourThey can help provide hydration to the body however they are not necessarily great in termsof nutritionhellip

List the title for eaxh picture categoriy (eg fruit juice coffee and tea amp soft drinks bull 983117983137983146983151983154 983155983151983157983154983139983141 983151983142 983158983145983156983137983149983145983150 983107

bull 983120983151983156983141983150983156983145983137983148983148983161 983144983145983143983144 983148983141983158983141983148983155 983151983142 983155983157983143983137983154

bull 983107983137983142983142983141983145983150983141 983155983156983145983149983157983148983137983156983141983155 983156983144983141 983150983141983154983158983151983157983155 983155983161983155983156983141983149 983144983141983148983152983145983150983143 983156983151

983154983141983148983145983141983158983141 983156983145983154983141983140983150983141983155983155 983137983150983140 983149983137983161 983144983141983148983152 983145983149983152983154983151983158983141 983139983151983150983139983141983150983156983154983137983156983145983151983150

bull 983123983156983145983149983157983148983137983156983141983155 983157983154983145983150983141 983152983154983151983140983157983139983156983145983151983150

bull 983116983151983159 983150983157983156983154983145983156983145983151983150983137983148 983158983137983148983157983141

bull 983112983145983143983144 983145983150 983155983157983143983137983154 983151983154 983137983154983156983145983142983145983139983145983137983148 983155983159983141983141983156983141983150983141983154

bull 983123983151983149983141 983149983137983161 983139983151983150983156983137983145983150 983156983144983141 983155983137983149983141 983137983149983151983157983150983156 983151983142 983139983137983142983142983141983145983150983141 983137983155 983137

983139983157983152 983151983142 983139983151983142983142983141983141

983110983154983157983145983156 983114983157983145983139983141983155

983124983141983137 amp 983107983151983142983142983141983141

983123983151983142983156 983108983154983145983150983147983155

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1718

Final StageYou are now a step closer to a healthier bodyand mind

Hopefully yoursquove found this guide useful and are taking away knowledge thatyou didnrsquot have before

Yoursquoll now be able to make more informed choices on your energy source andhaving the correct nutrition is a step in the right direction to achieve that healthy

body and mind

wwwbioherbsdirectcom

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1818

983122983141983142983141983154983141983150983139983141983155

British Nutrition Foundation 2013 What is energy [Online] [Accessed 20 October 2013] Available from

httpwwwnutritionorgukhealthylivingbasicswhat-is-energy

British Nutrition Foundation 2013 What are nutrients [Online] [Accessed 20 October 2013] Available fromhttpwwwnutritionorgukhealthylivingbasicswhat-are-nutrientsstart=1

Centers for Disease Control and Prevention 2012 Carbohydrates [Online] [Accessed 20 October 2013] Available fromhttpwwwcdcgovnutritioneveryonebasicscarbshtml

Centers for Disease Control and Prevention 2012 Water Meeting Your Daily Fluid Needs [Online] [Accessed 18 November2013] Available from httpwwwcdcgovnutritioneveryonebasicswaterhtml

Department of Health 1991 Dietary Reference Values for Food Energy and Nutrients for the United Kingdom Report of thePanel on Dietary Reference Values of the Committee on Medical Aspects of Food Policy London The Stationery Office

Drinkawarecouk 2013 Calories in alcohol [Online] [Accessed 10 November 2013] Available fromhttpwwwdrinkawarecoukcheck-the-factshealth-effects-of-alcoholappearancecalories-in-alcohol

Kovacs B 2011 Alcohol and Nutrition (cont) [Online] [Accessed 10 November 2013] Available from

httpwwwmedicinenetcomalcohol_and_nutritionpage2htm

Lean M E J 2006 Fox and Camerons Food Science Nutrition amp Health CRC Press

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 918

wwwbioherbsdirectcom

Energy SourceTo make sure the body is getting its energy from the right sources the daily diet should consistof energy in the following proportionshellip

Alcohol0 ndash 5

Protein

15

Fat

35

Carbohydrate

50

Note Alcohol is NOT essential in the diet

but it is recognised that people may getsome energy from here Adjustments toenergy intake for carbohydrate may berequired if this is consumed

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1018

wwwbioherbsdirectcom

Balanced DietThe Food Standards Agency have produced ldquoThe Eatwell Platerdquo as aguide to help balance different food groups on a daily basis

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1118

wwwbioherbsdirectcom

Energy BalancedThe amount of energy needed will vary depending on things such asage gender health status and activity levels

If you eat more calories than you use yoursquoll put on weight

If you eat less calories than you use yoursquoll lose weight

If you eat the same number of calories as you use your weightwill stay the same

983124983144983145983155 983145983155 983139983137983148983148983141983140 983138983141983145983150983143 983145983150 983109983118983109983122983111983129 983106983105983116983105983118983107983109

Energy In Energy Out

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1218

Example 22yr old man weighing 71kg

151 x 71 = 1072

1072 + 692 = 1764 Kcal per day

wwwbioherbsdirectcom

Average Energy IntakeBasal metabolic rate (BMR) is the minimum number of calories needed for thebody to perform its basic functions when at rest

Itrsquos based on gender age and body weight (kg)

To calculate BMR a formula known as the Schofieldsrsquo equation is usedhellip

Male Female

Age Formula Age Formula

1898308529 (151 983160 983159983141983145983143983144983156 983145983150 983147983143) + 692 1898308529 (148 983160 983159983141983145983143983144983156 983145983150 983147983143) + 487

3098308559 (115 983160 983159983141983145983143983144983156 983145983150 983147983143) + 873 3098308559 (83 983160 983159983141983145983143983144983156 983145983150 983147983143) + 846

983123983151983157983154983139983141 983108983141983152983137983154983156983149983141983150983156 983151983142 983112983141983137983148983156983144 1991

Example 31yr old man weighing 64kg

83 x 64 =531

531 + 846 = 1377 Kcal per day

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1318

Example Female - non-occupational activity = very active occupational activity = moderate

983120983105983116 983101 983089983086983095

wwwbioherbsdirectcom

Energy Sources

However BMR is not the total amount of energy you need

Your daily energy requirement is known as Total Energy Expenditure (TEE) and this takesyour Physical Activity Level (PAL) into consideration

The table below provides PAL figures that are used to calculate TEE

Calculated Physical Activity Level (PAL) of adults at 3 levels each of occupational and non-occupational activity

983118983151983150 983085 983151983139983139983157983152983137983156983145983151983150983137983148 983119983139983139983157983152983137983156983145983151983150983137983148 983137983139983156983145983158983145983156983161

983137983139983156983145983158983145983156983161 Light Moderate ModerateHeavy

983117983137983148983141 983110983141983149983137983148983141 983117983137983148983141 983110983141983149983137983148983141 983117983137983148983141 983110983141983149983137983148983141

983118983151983150983085983137983139983156983145983158983141 14 14 16 15 17 15

983117983151983140983141983154983137983156983141 983137983139983156983145983158983141 15 15 17 16 18 16

983126983141983154983161 983137983139983156983145983158983141 16 16 18 17 19 17

983123983151983157983154983139983141 983108983141983152983137983154983156983149983141983150983156 983151983142 983112983141983137983148983156983144 1991

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1418

wwwbioherbsdirectcom

Average Energy IntakeThe final part of the calculation is to use the BMR and PAL figures to discover howmuch energy should be consumed on a daily basis

To calculate this the following formula is usedhellip

1377 983115983139983137983148

31yr old femaleWeighing 64kg

BMR PALX = TEE

17 2341 Kcal983120983141983154 983140983137983161

Energy

balance

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1518

wwwbioherbsdirectcom

Water

Water is found in thefoods we eat along with

the drinks we consume

All functions in the bodyneed water to perform so

itrsquos important to makesure itrsquos being replaced

If physically active or in ahot climate the minimum

consumption amount

must be increased

Some of this is lostthrough the day fromurine sweat amp vapour

in the breath

To help maintainoptimum health weneed to consume at

least 15 -20L per day

The human body is

made up of 60 ndash 80water

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1618

wwwbioherbsdirectcom

Drink(Non alcoholic)Non-alcoholic drinks are generally consumed more than water alone due to their flavourThey can help provide hydration to the body however they are not necessarily great in termsof nutritionhellip

List the title for eaxh picture categoriy (eg fruit juice coffee and tea amp soft drinks bull 983117983137983146983151983154 983155983151983157983154983139983141 983151983142 983158983145983156983137983149983145983150 983107

bull 983120983151983156983141983150983156983145983137983148983148983161 983144983145983143983144 983148983141983158983141983148983155 983151983142 983155983157983143983137983154

bull 983107983137983142983142983141983145983150983141 983155983156983145983149983157983148983137983156983141983155 983156983144983141 983150983141983154983158983151983157983155 983155983161983155983156983141983149 983144983141983148983152983145983150983143 983156983151

983154983141983148983145983141983158983141 983156983145983154983141983140983150983141983155983155 983137983150983140 983149983137983161 983144983141983148983152 983145983149983152983154983151983158983141 983139983151983150983139983141983150983156983154983137983156983145983151983150

bull 983123983156983145983149983157983148983137983156983141983155 983157983154983145983150983141 983152983154983151983140983157983139983156983145983151983150

bull 983116983151983159 983150983157983156983154983145983156983145983151983150983137983148 983158983137983148983157983141

bull 983112983145983143983144 983145983150 983155983157983143983137983154 983151983154 983137983154983156983145983142983145983139983145983137983148 983155983159983141983141983156983141983150983141983154

bull 983123983151983149983141 983149983137983161 983139983151983150983156983137983145983150 983156983144983141 983155983137983149983141 983137983149983151983157983150983156 983151983142 983139983137983142983142983141983145983150983141 983137983155 983137

983139983157983152 983151983142 983139983151983142983142983141983141

983110983154983157983145983156 983114983157983145983139983141983155

983124983141983137 amp 983107983151983142983142983141983141

983123983151983142983156 983108983154983145983150983147983155

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1718

Final StageYou are now a step closer to a healthier bodyand mind

Hopefully yoursquove found this guide useful and are taking away knowledge thatyou didnrsquot have before

Yoursquoll now be able to make more informed choices on your energy source andhaving the correct nutrition is a step in the right direction to achieve that healthy

body and mind

wwwbioherbsdirectcom

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1818

983122983141983142983141983154983141983150983139983141983155

British Nutrition Foundation 2013 What is energy [Online] [Accessed 20 October 2013] Available from

httpwwwnutritionorgukhealthylivingbasicswhat-is-energy

British Nutrition Foundation 2013 What are nutrients [Online] [Accessed 20 October 2013] Available fromhttpwwwnutritionorgukhealthylivingbasicswhat-are-nutrientsstart=1

Centers for Disease Control and Prevention 2012 Carbohydrates [Online] [Accessed 20 October 2013] Available fromhttpwwwcdcgovnutritioneveryonebasicscarbshtml

Centers for Disease Control and Prevention 2012 Water Meeting Your Daily Fluid Needs [Online] [Accessed 18 November2013] Available from httpwwwcdcgovnutritioneveryonebasicswaterhtml

Department of Health 1991 Dietary Reference Values for Food Energy and Nutrients for the United Kingdom Report of thePanel on Dietary Reference Values of the Committee on Medical Aspects of Food Policy London The Stationery Office

Drinkawarecouk 2013 Calories in alcohol [Online] [Accessed 10 November 2013] Available fromhttpwwwdrinkawarecoukcheck-the-factshealth-effects-of-alcoholappearancecalories-in-alcohol

Kovacs B 2011 Alcohol and Nutrition (cont) [Online] [Accessed 10 November 2013] Available from

httpwwwmedicinenetcomalcohol_and_nutritionpage2htm

Lean M E J 2006 Fox and Camerons Food Science Nutrition amp Health CRC Press

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1018

wwwbioherbsdirectcom

Balanced DietThe Food Standards Agency have produced ldquoThe Eatwell Platerdquo as aguide to help balance different food groups on a daily basis

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1118

wwwbioherbsdirectcom

Energy BalancedThe amount of energy needed will vary depending on things such asage gender health status and activity levels

If you eat more calories than you use yoursquoll put on weight

If you eat less calories than you use yoursquoll lose weight

If you eat the same number of calories as you use your weightwill stay the same

983124983144983145983155 983145983155 983139983137983148983148983141983140 983138983141983145983150983143 983145983150 983109983118983109983122983111983129 983106983105983116983105983118983107983109

Energy In Energy Out

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1218

Example 22yr old man weighing 71kg

151 x 71 = 1072

1072 + 692 = 1764 Kcal per day

wwwbioherbsdirectcom

Average Energy IntakeBasal metabolic rate (BMR) is the minimum number of calories needed for thebody to perform its basic functions when at rest

Itrsquos based on gender age and body weight (kg)

To calculate BMR a formula known as the Schofieldsrsquo equation is usedhellip

Male Female

Age Formula Age Formula

1898308529 (151 983160 983159983141983145983143983144983156 983145983150 983147983143) + 692 1898308529 (148 983160 983159983141983145983143983144983156 983145983150 983147983143) + 487

3098308559 (115 983160 983159983141983145983143983144983156 983145983150 983147983143) + 873 3098308559 (83 983160 983159983141983145983143983144983156 983145983150 983147983143) + 846

983123983151983157983154983139983141 983108983141983152983137983154983156983149983141983150983156 983151983142 983112983141983137983148983156983144 1991

Example 31yr old man weighing 64kg

83 x 64 =531

531 + 846 = 1377 Kcal per day

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1318

Example Female - non-occupational activity = very active occupational activity = moderate

983120983105983116 983101 983089983086983095

wwwbioherbsdirectcom

Energy Sources

However BMR is not the total amount of energy you need

Your daily energy requirement is known as Total Energy Expenditure (TEE) and this takesyour Physical Activity Level (PAL) into consideration

The table below provides PAL figures that are used to calculate TEE

Calculated Physical Activity Level (PAL) of adults at 3 levels each of occupational and non-occupational activity

983118983151983150 983085 983151983139983139983157983152983137983156983145983151983150983137983148 983119983139983139983157983152983137983156983145983151983150983137983148 983137983139983156983145983158983145983156983161

983137983139983156983145983158983145983156983161 Light Moderate ModerateHeavy

983117983137983148983141 983110983141983149983137983148983141 983117983137983148983141 983110983141983149983137983148983141 983117983137983148983141 983110983141983149983137983148983141

983118983151983150983085983137983139983156983145983158983141 14 14 16 15 17 15

983117983151983140983141983154983137983156983141 983137983139983156983145983158983141 15 15 17 16 18 16

983126983141983154983161 983137983139983156983145983158983141 16 16 18 17 19 17

983123983151983157983154983139983141 983108983141983152983137983154983156983149983141983150983156 983151983142 983112983141983137983148983156983144 1991

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1418

wwwbioherbsdirectcom

Average Energy IntakeThe final part of the calculation is to use the BMR and PAL figures to discover howmuch energy should be consumed on a daily basis

To calculate this the following formula is usedhellip

1377 983115983139983137983148

31yr old femaleWeighing 64kg

BMR PALX = TEE

17 2341 Kcal983120983141983154 983140983137983161

Energy

balance

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1518

wwwbioherbsdirectcom

Water

Water is found in thefoods we eat along with

the drinks we consume

All functions in the bodyneed water to perform so

itrsquos important to makesure itrsquos being replaced

If physically active or in ahot climate the minimum

consumption amount

must be increased

Some of this is lostthrough the day fromurine sweat amp vapour

in the breath

To help maintainoptimum health weneed to consume at

least 15 -20L per day

The human body is

made up of 60 ndash 80water

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1618

wwwbioherbsdirectcom

Drink(Non alcoholic)Non-alcoholic drinks are generally consumed more than water alone due to their flavourThey can help provide hydration to the body however they are not necessarily great in termsof nutritionhellip

List the title for eaxh picture categoriy (eg fruit juice coffee and tea amp soft drinks bull 983117983137983146983151983154 983155983151983157983154983139983141 983151983142 983158983145983156983137983149983145983150 983107

bull 983120983151983156983141983150983156983145983137983148983148983161 983144983145983143983144 983148983141983158983141983148983155 983151983142 983155983157983143983137983154

bull 983107983137983142983142983141983145983150983141 983155983156983145983149983157983148983137983156983141983155 983156983144983141 983150983141983154983158983151983157983155 983155983161983155983156983141983149 983144983141983148983152983145983150983143 983156983151

983154983141983148983145983141983158983141 983156983145983154983141983140983150983141983155983155 983137983150983140 983149983137983161 983144983141983148983152 983145983149983152983154983151983158983141 983139983151983150983139983141983150983156983154983137983156983145983151983150

bull 983123983156983145983149983157983148983137983156983141983155 983157983154983145983150983141 983152983154983151983140983157983139983156983145983151983150

bull 983116983151983159 983150983157983156983154983145983156983145983151983150983137983148 983158983137983148983157983141

bull 983112983145983143983144 983145983150 983155983157983143983137983154 983151983154 983137983154983156983145983142983145983139983145983137983148 983155983159983141983141983156983141983150983141983154

bull 983123983151983149983141 983149983137983161 983139983151983150983156983137983145983150 983156983144983141 983155983137983149983141 983137983149983151983157983150983156 983151983142 983139983137983142983142983141983145983150983141 983137983155 983137

983139983157983152 983151983142 983139983151983142983142983141983141

983110983154983157983145983156 983114983157983145983139983141983155

983124983141983137 amp 983107983151983142983142983141983141

983123983151983142983156 983108983154983145983150983147983155

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1718

Final StageYou are now a step closer to a healthier bodyand mind

Hopefully yoursquove found this guide useful and are taking away knowledge thatyou didnrsquot have before

Yoursquoll now be able to make more informed choices on your energy source andhaving the correct nutrition is a step in the right direction to achieve that healthy

body and mind

wwwbioherbsdirectcom

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1818

983122983141983142983141983154983141983150983139983141983155

British Nutrition Foundation 2013 What is energy [Online] [Accessed 20 October 2013] Available from

httpwwwnutritionorgukhealthylivingbasicswhat-is-energy

British Nutrition Foundation 2013 What are nutrients [Online] [Accessed 20 October 2013] Available fromhttpwwwnutritionorgukhealthylivingbasicswhat-are-nutrientsstart=1

Centers for Disease Control and Prevention 2012 Carbohydrates [Online] [Accessed 20 October 2013] Available fromhttpwwwcdcgovnutritioneveryonebasicscarbshtml

Centers for Disease Control and Prevention 2012 Water Meeting Your Daily Fluid Needs [Online] [Accessed 18 November2013] Available from httpwwwcdcgovnutritioneveryonebasicswaterhtml

Department of Health 1991 Dietary Reference Values for Food Energy and Nutrients for the United Kingdom Report of thePanel on Dietary Reference Values of the Committee on Medical Aspects of Food Policy London The Stationery Office

Drinkawarecouk 2013 Calories in alcohol [Online] [Accessed 10 November 2013] Available fromhttpwwwdrinkawarecoukcheck-the-factshealth-effects-of-alcoholappearancecalories-in-alcohol

Kovacs B 2011 Alcohol and Nutrition (cont) [Online] [Accessed 10 November 2013] Available from

httpwwwmedicinenetcomalcohol_and_nutritionpage2htm

Lean M E J 2006 Fox and Camerons Food Science Nutrition amp Health CRC Press

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1118

wwwbioherbsdirectcom

Energy BalancedThe amount of energy needed will vary depending on things such asage gender health status and activity levels

If you eat more calories than you use yoursquoll put on weight

If you eat less calories than you use yoursquoll lose weight

If you eat the same number of calories as you use your weightwill stay the same

983124983144983145983155 983145983155 983139983137983148983148983141983140 983138983141983145983150983143 983145983150 983109983118983109983122983111983129 983106983105983116983105983118983107983109

Energy In Energy Out

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1218

Example 22yr old man weighing 71kg

151 x 71 = 1072

1072 + 692 = 1764 Kcal per day

wwwbioherbsdirectcom

Average Energy IntakeBasal metabolic rate (BMR) is the minimum number of calories needed for thebody to perform its basic functions when at rest

Itrsquos based on gender age and body weight (kg)

To calculate BMR a formula known as the Schofieldsrsquo equation is usedhellip

Male Female

Age Formula Age Formula

1898308529 (151 983160 983159983141983145983143983144983156 983145983150 983147983143) + 692 1898308529 (148 983160 983159983141983145983143983144983156 983145983150 983147983143) + 487

3098308559 (115 983160 983159983141983145983143983144983156 983145983150 983147983143) + 873 3098308559 (83 983160 983159983141983145983143983144983156 983145983150 983147983143) + 846

983123983151983157983154983139983141 983108983141983152983137983154983156983149983141983150983156 983151983142 983112983141983137983148983156983144 1991

Example 31yr old man weighing 64kg

83 x 64 =531

531 + 846 = 1377 Kcal per day

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1318

Example Female - non-occupational activity = very active occupational activity = moderate

983120983105983116 983101 983089983086983095

wwwbioherbsdirectcom

Energy Sources

However BMR is not the total amount of energy you need

Your daily energy requirement is known as Total Energy Expenditure (TEE) and this takesyour Physical Activity Level (PAL) into consideration

The table below provides PAL figures that are used to calculate TEE

Calculated Physical Activity Level (PAL) of adults at 3 levels each of occupational and non-occupational activity

983118983151983150 983085 983151983139983139983157983152983137983156983145983151983150983137983148 983119983139983139983157983152983137983156983145983151983150983137983148 983137983139983156983145983158983145983156983161

983137983139983156983145983158983145983156983161 Light Moderate ModerateHeavy

983117983137983148983141 983110983141983149983137983148983141 983117983137983148983141 983110983141983149983137983148983141 983117983137983148983141 983110983141983149983137983148983141

983118983151983150983085983137983139983156983145983158983141 14 14 16 15 17 15

983117983151983140983141983154983137983156983141 983137983139983156983145983158983141 15 15 17 16 18 16

983126983141983154983161 983137983139983156983145983158983141 16 16 18 17 19 17

983123983151983157983154983139983141 983108983141983152983137983154983156983149983141983150983156 983151983142 983112983141983137983148983156983144 1991

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1418

wwwbioherbsdirectcom

Average Energy IntakeThe final part of the calculation is to use the BMR and PAL figures to discover howmuch energy should be consumed on a daily basis

To calculate this the following formula is usedhellip

1377 983115983139983137983148

31yr old femaleWeighing 64kg

BMR PALX = TEE

17 2341 Kcal983120983141983154 983140983137983161

Energy

balance

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1518

wwwbioherbsdirectcom

Water

Water is found in thefoods we eat along with

the drinks we consume

All functions in the bodyneed water to perform so

itrsquos important to makesure itrsquos being replaced

If physically active or in ahot climate the minimum

consumption amount

must be increased

Some of this is lostthrough the day fromurine sweat amp vapour

in the breath

To help maintainoptimum health weneed to consume at

least 15 -20L per day

The human body is

made up of 60 ndash 80water

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1618

wwwbioherbsdirectcom

Drink(Non alcoholic)Non-alcoholic drinks are generally consumed more than water alone due to their flavourThey can help provide hydration to the body however they are not necessarily great in termsof nutritionhellip

List the title for eaxh picture categoriy (eg fruit juice coffee and tea amp soft drinks bull 983117983137983146983151983154 983155983151983157983154983139983141 983151983142 983158983145983156983137983149983145983150 983107

bull 983120983151983156983141983150983156983145983137983148983148983161 983144983145983143983144 983148983141983158983141983148983155 983151983142 983155983157983143983137983154

bull 983107983137983142983142983141983145983150983141 983155983156983145983149983157983148983137983156983141983155 983156983144983141 983150983141983154983158983151983157983155 983155983161983155983156983141983149 983144983141983148983152983145983150983143 983156983151

983154983141983148983145983141983158983141 983156983145983154983141983140983150983141983155983155 983137983150983140 983149983137983161 983144983141983148983152 983145983149983152983154983151983158983141 983139983151983150983139983141983150983156983154983137983156983145983151983150

bull 983123983156983145983149983157983148983137983156983141983155 983157983154983145983150983141 983152983154983151983140983157983139983156983145983151983150

bull 983116983151983159 983150983157983156983154983145983156983145983151983150983137983148 983158983137983148983157983141

bull 983112983145983143983144 983145983150 983155983157983143983137983154 983151983154 983137983154983156983145983142983145983139983145983137983148 983155983159983141983141983156983141983150983141983154

bull 983123983151983149983141 983149983137983161 983139983151983150983156983137983145983150 983156983144983141 983155983137983149983141 983137983149983151983157983150983156 983151983142 983139983137983142983142983141983145983150983141 983137983155 983137

983139983157983152 983151983142 983139983151983142983142983141983141

983110983154983157983145983156 983114983157983145983139983141983155

983124983141983137 amp 983107983151983142983142983141983141

983123983151983142983156 983108983154983145983150983147983155

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1718

Final StageYou are now a step closer to a healthier bodyand mind

Hopefully yoursquove found this guide useful and are taking away knowledge thatyou didnrsquot have before

Yoursquoll now be able to make more informed choices on your energy source andhaving the correct nutrition is a step in the right direction to achieve that healthy

body and mind

wwwbioherbsdirectcom

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1818

983122983141983142983141983154983141983150983139983141983155

British Nutrition Foundation 2013 What is energy [Online] [Accessed 20 October 2013] Available from

httpwwwnutritionorgukhealthylivingbasicswhat-is-energy

British Nutrition Foundation 2013 What are nutrients [Online] [Accessed 20 October 2013] Available fromhttpwwwnutritionorgukhealthylivingbasicswhat-are-nutrientsstart=1

Centers for Disease Control and Prevention 2012 Carbohydrates [Online] [Accessed 20 October 2013] Available fromhttpwwwcdcgovnutritioneveryonebasicscarbshtml

Centers for Disease Control and Prevention 2012 Water Meeting Your Daily Fluid Needs [Online] [Accessed 18 November2013] Available from httpwwwcdcgovnutritioneveryonebasicswaterhtml

Department of Health 1991 Dietary Reference Values for Food Energy and Nutrients for the United Kingdom Report of thePanel on Dietary Reference Values of the Committee on Medical Aspects of Food Policy London The Stationery Office

Drinkawarecouk 2013 Calories in alcohol [Online] [Accessed 10 November 2013] Available fromhttpwwwdrinkawarecoukcheck-the-factshealth-effects-of-alcoholappearancecalories-in-alcohol

Kovacs B 2011 Alcohol and Nutrition (cont) [Online] [Accessed 10 November 2013] Available from

httpwwwmedicinenetcomalcohol_and_nutritionpage2htm

Lean M E J 2006 Fox and Camerons Food Science Nutrition amp Health CRC Press

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1218

Example 22yr old man weighing 71kg

151 x 71 = 1072

1072 + 692 = 1764 Kcal per day

wwwbioherbsdirectcom

Average Energy IntakeBasal metabolic rate (BMR) is the minimum number of calories needed for thebody to perform its basic functions when at rest

Itrsquos based on gender age and body weight (kg)

To calculate BMR a formula known as the Schofieldsrsquo equation is usedhellip

Male Female

Age Formula Age Formula

1898308529 (151 983160 983159983141983145983143983144983156 983145983150 983147983143) + 692 1898308529 (148 983160 983159983141983145983143983144983156 983145983150 983147983143) + 487

3098308559 (115 983160 983159983141983145983143983144983156 983145983150 983147983143) + 873 3098308559 (83 983160 983159983141983145983143983144983156 983145983150 983147983143) + 846

983123983151983157983154983139983141 983108983141983152983137983154983156983149983141983150983156 983151983142 983112983141983137983148983156983144 1991

Example 31yr old man weighing 64kg

83 x 64 =531

531 + 846 = 1377 Kcal per day

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1318

Example Female - non-occupational activity = very active occupational activity = moderate

983120983105983116 983101 983089983086983095

wwwbioherbsdirectcom

Energy Sources

However BMR is not the total amount of energy you need

Your daily energy requirement is known as Total Energy Expenditure (TEE) and this takesyour Physical Activity Level (PAL) into consideration

The table below provides PAL figures that are used to calculate TEE

Calculated Physical Activity Level (PAL) of adults at 3 levels each of occupational and non-occupational activity

983118983151983150 983085 983151983139983139983157983152983137983156983145983151983150983137983148 983119983139983139983157983152983137983156983145983151983150983137983148 983137983139983156983145983158983145983156983161

983137983139983156983145983158983145983156983161 Light Moderate ModerateHeavy

983117983137983148983141 983110983141983149983137983148983141 983117983137983148983141 983110983141983149983137983148983141 983117983137983148983141 983110983141983149983137983148983141

983118983151983150983085983137983139983156983145983158983141 14 14 16 15 17 15

983117983151983140983141983154983137983156983141 983137983139983156983145983158983141 15 15 17 16 18 16

983126983141983154983161 983137983139983156983145983158983141 16 16 18 17 19 17

983123983151983157983154983139983141 983108983141983152983137983154983156983149983141983150983156 983151983142 983112983141983137983148983156983144 1991

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1418

wwwbioherbsdirectcom

Average Energy IntakeThe final part of the calculation is to use the BMR and PAL figures to discover howmuch energy should be consumed on a daily basis

To calculate this the following formula is usedhellip

1377 983115983139983137983148

31yr old femaleWeighing 64kg

BMR PALX = TEE

17 2341 Kcal983120983141983154 983140983137983161

Energy

balance

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1518

wwwbioherbsdirectcom

Water

Water is found in thefoods we eat along with

the drinks we consume

All functions in the bodyneed water to perform so

itrsquos important to makesure itrsquos being replaced

If physically active or in ahot climate the minimum

consumption amount

must be increased

Some of this is lostthrough the day fromurine sweat amp vapour

in the breath

To help maintainoptimum health weneed to consume at

least 15 -20L per day

The human body is

made up of 60 ndash 80water

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1618

wwwbioherbsdirectcom

Drink(Non alcoholic)Non-alcoholic drinks are generally consumed more than water alone due to their flavourThey can help provide hydration to the body however they are not necessarily great in termsof nutritionhellip

List the title for eaxh picture categoriy (eg fruit juice coffee and tea amp soft drinks bull 983117983137983146983151983154 983155983151983157983154983139983141 983151983142 983158983145983156983137983149983145983150 983107

bull 983120983151983156983141983150983156983145983137983148983148983161 983144983145983143983144 983148983141983158983141983148983155 983151983142 983155983157983143983137983154

bull 983107983137983142983142983141983145983150983141 983155983156983145983149983157983148983137983156983141983155 983156983144983141 983150983141983154983158983151983157983155 983155983161983155983156983141983149 983144983141983148983152983145983150983143 983156983151

983154983141983148983145983141983158983141 983156983145983154983141983140983150983141983155983155 983137983150983140 983149983137983161 983144983141983148983152 983145983149983152983154983151983158983141 983139983151983150983139983141983150983156983154983137983156983145983151983150

bull 983123983156983145983149983157983148983137983156983141983155 983157983154983145983150983141 983152983154983151983140983157983139983156983145983151983150

bull 983116983151983159 983150983157983156983154983145983156983145983151983150983137983148 983158983137983148983157983141

bull 983112983145983143983144 983145983150 983155983157983143983137983154 983151983154 983137983154983156983145983142983145983139983145983137983148 983155983159983141983141983156983141983150983141983154

bull 983123983151983149983141 983149983137983161 983139983151983150983156983137983145983150 983156983144983141 983155983137983149983141 983137983149983151983157983150983156 983151983142 983139983137983142983142983141983145983150983141 983137983155 983137

983139983157983152 983151983142 983139983151983142983142983141983141

983110983154983157983145983156 983114983157983145983139983141983155

983124983141983137 amp 983107983151983142983142983141983141

983123983151983142983156 983108983154983145983150983147983155

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1718

Final StageYou are now a step closer to a healthier bodyand mind

Hopefully yoursquove found this guide useful and are taking away knowledge thatyou didnrsquot have before

Yoursquoll now be able to make more informed choices on your energy source andhaving the correct nutrition is a step in the right direction to achieve that healthy

body and mind

wwwbioherbsdirectcom

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1818

983122983141983142983141983154983141983150983139983141983155

British Nutrition Foundation 2013 What is energy [Online] [Accessed 20 October 2013] Available from

httpwwwnutritionorgukhealthylivingbasicswhat-is-energy

British Nutrition Foundation 2013 What are nutrients [Online] [Accessed 20 October 2013] Available fromhttpwwwnutritionorgukhealthylivingbasicswhat-are-nutrientsstart=1

Centers for Disease Control and Prevention 2012 Carbohydrates [Online] [Accessed 20 October 2013] Available fromhttpwwwcdcgovnutritioneveryonebasicscarbshtml

Centers for Disease Control and Prevention 2012 Water Meeting Your Daily Fluid Needs [Online] [Accessed 18 November2013] Available from httpwwwcdcgovnutritioneveryonebasicswaterhtml

Department of Health 1991 Dietary Reference Values for Food Energy and Nutrients for the United Kingdom Report of thePanel on Dietary Reference Values of the Committee on Medical Aspects of Food Policy London The Stationery Office

Drinkawarecouk 2013 Calories in alcohol [Online] [Accessed 10 November 2013] Available fromhttpwwwdrinkawarecoukcheck-the-factshealth-effects-of-alcoholappearancecalories-in-alcohol

Kovacs B 2011 Alcohol and Nutrition (cont) [Online] [Accessed 10 November 2013] Available from

httpwwwmedicinenetcomalcohol_and_nutritionpage2htm

Lean M E J 2006 Fox and Camerons Food Science Nutrition amp Health CRC Press

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1318

Example Female - non-occupational activity = very active occupational activity = moderate

983120983105983116 983101 983089983086983095

wwwbioherbsdirectcom

Energy Sources

However BMR is not the total amount of energy you need

Your daily energy requirement is known as Total Energy Expenditure (TEE) and this takesyour Physical Activity Level (PAL) into consideration

The table below provides PAL figures that are used to calculate TEE

Calculated Physical Activity Level (PAL) of adults at 3 levels each of occupational and non-occupational activity

983118983151983150 983085 983151983139983139983157983152983137983156983145983151983150983137983148 983119983139983139983157983152983137983156983145983151983150983137983148 983137983139983156983145983158983145983156983161

983137983139983156983145983158983145983156983161 Light Moderate ModerateHeavy

983117983137983148983141 983110983141983149983137983148983141 983117983137983148983141 983110983141983149983137983148983141 983117983137983148983141 983110983141983149983137983148983141

983118983151983150983085983137983139983156983145983158983141 14 14 16 15 17 15

983117983151983140983141983154983137983156983141 983137983139983156983145983158983141 15 15 17 16 18 16

983126983141983154983161 983137983139983156983145983158983141 16 16 18 17 19 17

983123983151983157983154983139983141 983108983141983152983137983154983156983149983141983150983156 983151983142 983112983141983137983148983156983144 1991

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1418

wwwbioherbsdirectcom

Average Energy IntakeThe final part of the calculation is to use the BMR and PAL figures to discover howmuch energy should be consumed on a daily basis

To calculate this the following formula is usedhellip

1377 983115983139983137983148

31yr old femaleWeighing 64kg

BMR PALX = TEE

17 2341 Kcal983120983141983154 983140983137983161

Energy

balance

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1518

wwwbioherbsdirectcom

Water

Water is found in thefoods we eat along with

the drinks we consume

All functions in the bodyneed water to perform so

itrsquos important to makesure itrsquos being replaced

If physically active or in ahot climate the minimum

consumption amount

must be increased

Some of this is lostthrough the day fromurine sweat amp vapour

in the breath

To help maintainoptimum health weneed to consume at

least 15 -20L per day

The human body is

made up of 60 ndash 80water

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1618

wwwbioherbsdirectcom

Drink(Non alcoholic)Non-alcoholic drinks are generally consumed more than water alone due to their flavourThey can help provide hydration to the body however they are not necessarily great in termsof nutritionhellip

List the title for eaxh picture categoriy (eg fruit juice coffee and tea amp soft drinks bull 983117983137983146983151983154 983155983151983157983154983139983141 983151983142 983158983145983156983137983149983145983150 983107

bull 983120983151983156983141983150983156983145983137983148983148983161 983144983145983143983144 983148983141983158983141983148983155 983151983142 983155983157983143983137983154

bull 983107983137983142983142983141983145983150983141 983155983156983145983149983157983148983137983156983141983155 983156983144983141 983150983141983154983158983151983157983155 983155983161983155983156983141983149 983144983141983148983152983145983150983143 983156983151

983154983141983148983145983141983158983141 983156983145983154983141983140983150983141983155983155 983137983150983140 983149983137983161 983144983141983148983152 983145983149983152983154983151983158983141 983139983151983150983139983141983150983156983154983137983156983145983151983150

bull 983123983156983145983149983157983148983137983156983141983155 983157983154983145983150983141 983152983154983151983140983157983139983156983145983151983150

bull 983116983151983159 983150983157983156983154983145983156983145983151983150983137983148 983158983137983148983157983141

bull 983112983145983143983144 983145983150 983155983157983143983137983154 983151983154 983137983154983156983145983142983145983139983145983137983148 983155983159983141983141983156983141983150983141983154

bull 983123983151983149983141 983149983137983161 983139983151983150983156983137983145983150 983156983144983141 983155983137983149983141 983137983149983151983157983150983156 983151983142 983139983137983142983142983141983145983150983141 983137983155 983137

983139983157983152 983151983142 983139983151983142983142983141983141

983110983154983157983145983156 983114983157983145983139983141983155

983124983141983137 amp 983107983151983142983142983141983141

983123983151983142983156 983108983154983145983150983147983155

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1718

Final StageYou are now a step closer to a healthier bodyand mind

Hopefully yoursquove found this guide useful and are taking away knowledge thatyou didnrsquot have before

Yoursquoll now be able to make more informed choices on your energy source andhaving the correct nutrition is a step in the right direction to achieve that healthy

body and mind

wwwbioherbsdirectcom

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1818

983122983141983142983141983154983141983150983139983141983155

British Nutrition Foundation 2013 What is energy [Online] [Accessed 20 October 2013] Available from

httpwwwnutritionorgukhealthylivingbasicswhat-is-energy

British Nutrition Foundation 2013 What are nutrients [Online] [Accessed 20 October 2013] Available fromhttpwwwnutritionorgukhealthylivingbasicswhat-are-nutrientsstart=1

Centers for Disease Control and Prevention 2012 Carbohydrates [Online] [Accessed 20 October 2013] Available fromhttpwwwcdcgovnutritioneveryonebasicscarbshtml

Centers for Disease Control and Prevention 2012 Water Meeting Your Daily Fluid Needs [Online] [Accessed 18 November2013] Available from httpwwwcdcgovnutritioneveryonebasicswaterhtml

Department of Health 1991 Dietary Reference Values for Food Energy and Nutrients for the United Kingdom Report of thePanel on Dietary Reference Values of the Committee on Medical Aspects of Food Policy London The Stationery Office

Drinkawarecouk 2013 Calories in alcohol [Online] [Accessed 10 November 2013] Available fromhttpwwwdrinkawarecoukcheck-the-factshealth-effects-of-alcoholappearancecalories-in-alcohol

Kovacs B 2011 Alcohol and Nutrition (cont) [Online] [Accessed 10 November 2013] Available from

httpwwwmedicinenetcomalcohol_and_nutritionpage2htm

Lean M E J 2006 Fox and Camerons Food Science Nutrition amp Health CRC Press

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1418

wwwbioherbsdirectcom

Average Energy IntakeThe final part of the calculation is to use the BMR and PAL figures to discover howmuch energy should be consumed on a daily basis

To calculate this the following formula is usedhellip

1377 983115983139983137983148

31yr old femaleWeighing 64kg

BMR PALX = TEE

17 2341 Kcal983120983141983154 983140983137983161

Energy

balance

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1518

wwwbioherbsdirectcom

Water

Water is found in thefoods we eat along with

the drinks we consume

All functions in the bodyneed water to perform so

itrsquos important to makesure itrsquos being replaced

If physically active or in ahot climate the minimum

consumption amount

must be increased

Some of this is lostthrough the day fromurine sweat amp vapour

in the breath

To help maintainoptimum health weneed to consume at

least 15 -20L per day

The human body is

made up of 60 ndash 80water

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1618

wwwbioherbsdirectcom

Drink(Non alcoholic)Non-alcoholic drinks are generally consumed more than water alone due to their flavourThey can help provide hydration to the body however they are not necessarily great in termsof nutritionhellip

List the title for eaxh picture categoriy (eg fruit juice coffee and tea amp soft drinks bull 983117983137983146983151983154 983155983151983157983154983139983141 983151983142 983158983145983156983137983149983145983150 983107

bull 983120983151983156983141983150983156983145983137983148983148983161 983144983145983143983144 983148983141983158983141983148983155 983151983142 983155983157983143983137983154

bull 983107983137983142983142983141983145983150983141 983155983156983145983149983157983148983137983156983141983155 983156983144983141 983150983141983154983158983151983157983155 983155983161983155983156983141983149 983144983141983148983152983145983150983143 983156983151

983154983141983148983145983141983158983141 983156983145983154983141983140983150983141983155983155 983137983150983140 983149983137983161 983144983141983148983152 983145983149983152983154983151983158983141 983139983151983150983139983141983150983156983154983137983156983145983151983150

bull 983123983156983145983149983157983148983137983156983141983155 983157983154983145983150983141 983152983154983151983140983157983139983156983145983151983150

bull 983116983151983159 983150983157983156983154983145983156983145983151983150983137983148 983158983137983148983157983141

bull 983112983145983143983144 983145983150 983155983157983143983137983154 983151983154 983137983154983156983145983142983145983139983145983137983148 983155983159983141983141983156983141983150983141983154

bull 983123983151983149983141 983149983137983161 983139983151983150983156983137983145983150 983156983144983141 983155983137983149983141 983137983149983151983157983150983156 983151983142 983139983137983142983142983141983145983150983141 983137983155 983137

983139983157983152 983151983142 983139983151983142983142983141983141

983110983154983157983145983156 983114983157983145983139983141983155

983124983141983137 amp 983107983151983142983142983141983141

983123983151983142983156 983108983154983145983150983147983155

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1718

Final StageYou are now a step closer to a healthier bodyand mind

Hopefully yoursquove found this guide useful and are taking away knowledge thatyou didnrsquot have before

Yoursquoll now be able to make more informed choices on your energy source andhaving the correct nutrition is a step in the right direction to achieve that healthy

body and mind

wwwbioherbsdirectcom

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1818

983122983141983142983141983154983141983150983139983141983155

British Nutrition Foundation 2013 What is energy [Online] [Accessed 20 October 2013] Available from

httpwwwnutritionorgukhealthylivingbasicswhat-is-energy

British Nutrition Foundation 2013 What are nutrients [Online] [Accessed 20 October 2013] Available fromhttpwwwnutritionorgukhealthylivingbasicswhat-are-nutrientsstart=1

Centers for Disease Control and Prevention 2012 Carbohydrates [Online] [Accessed 20 October 2013] Available fromhttpwwwcdcgovnutritioneveryonebasicscarbshtml

Centers for Disease Control and Prevention 2012 Water Meeting Your Daily Fluid Needs [Online] [Accessed 18 November2013] Available from httpwwwcdcgovnutritioneveryonebasicswaterhtml

Department of Health 1991 Dietary Reference Values for Food Energy and Nutrients for the United Kingdom Report of thePanel on Dietary Reference Values of the Committee on Medical Aspects of Food Policy London The Stationery Office

Drinkawarecouk 2013 Calories in alcohol [Online] [Accessed 10 November 2013] Available fromhttpwwwdrinkawarecoukcheck-the-factshealth-effects-of-alcoholappearancecalories-in-alcohol

Kovacs B 2011 Alcohol and Nutrition (cont) [Online] [Accessed 10 November 2013] Available from

httpwwwmedicinenetcomalcohol_and_nutritionpage2htm

Lean M E J 2006 Fox and Camerons Food Science Nutrition amp Health CRC Press

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1518

wwwbioherbsdirectcom

Water

Water is found in thefoods we eat along with

the drinks we consume

All functions in the bodyneed water to perform so

itrsquos important to makesure itrsquos being replaced

If physically active or in ahot climate the minimum

consumption amount

must be increased

Some of this is lostthrough the day fromurine sweat amp vapour

in the breath

To help maintainoptimum health weneed to consume at

least 15 -20L per day

The human body is

made up of 60 ndash 80water

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1618

wwwbioherbsdirectcom

Drink(Non alcoholic)Non-alcoholic drinks are generally consumed more than water alone due to their flavourThey can help provide hydration to the body however they are not necessarily great in termsof nutritionhellip

List the title for eaxh picture categoriy (eg fruit juice coffee and tea amp soft drinks bull 983117983137983146983151983154 983155983151983157983154983139983141 983151983142 983158983145983156983137983149983145983150 983107

bull 983120983151983156983141983150983156983145983137983148983148983161 983144983145983143983144 983148983141983158983141983148983155 983151983142 983155983157983143983137983154

bull 983107983137983142983142983141983145983150983141 983155983156983145983149983157983148983137983156983141983155 983156983144983141 983150983141983154983158983151983157983155 983155983161983155983156983141983149 983144983141983148983152983145983150983143 983156983151

983154983141983148983145983141983158983141 983156983145983154983141983140983150983141983155983155 983137983150983140 983149983137983161 983144983141983148983152 983145983149983152983154983151983158983141 983139983151983150983139983141983150983156983154983137983156983145983151983150

bull 983123983156983145983149983157983148983137983156983141983155 983157983154983145983150983141 983152983154983151983140983157983139983156983145983151983150

bull 983116983151983159 983150983157983156983154983145983156983145983151983150983137983148 983158983137983148983157983141

bull 983112983145983143983144 983145983150 983155983157983143983137983154 983151983154 983137983154983156983145983142983145983139983145983137983148 983155983159983141983141983156983141983150983141983154

bull 983123983151983149983141 983149983137983161 983139983151983150983156983137983145983150 983156983144983141 983155983137983149983141 983137983149983151983157983150983156 983151983142 983139983137983142983142983141983145983150983141 983137983155 983137

983139983157983152 983151983142 983139983151983142983142983141983141

983110983154983157983145983156 983114983157983145983139983141983155

983124983141983137 amp 983107983151983142983142983141983141

983123983151983142983156 983108983154983145983150983147983155

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1718

Final StageYou are now a step closer to a healthier bodyand mind

Hopefully yoursquove found this guide useful and are taking away knowledge thatyou didnrsquot have before

Yoursquoll now be able to make more informed choices on your energy source andhaving the correct nutrition is a step in the right direction to achieve that healthy

body and mind

wwwbioherbsdirectcom

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1818

983122983141983142983141983154983141983150983139983141983155

British Nutrition Foundation 2013 What is energy [Online] [Accessed 20 October 2013] Available from

httpwwwnutritionorgukhealthylivingbasicswhat-is-energy

British Nutrition Foundation 2013 What are nutrients [Online] [Accessed 20 October 2013] Available fromhttpwwwnutritionorgukhealthylivingbasicswhat-are-nutrientsstart=1

Centers for Disease Control and Prevention 2012 Carbohydrates [Online] [Accessed 20 October 2013] Available fromhttpwwwcdcgovnutritioneveryonebasicscarbshtml

Centers for Disease Control and Prevention 2012 Water Meeting Your Daily Fluid Needs [Online] [Accessed 18 November2013] Available from httpwwwcdcgovnutritioneveryonebasicswaterhtml

Department of Health 1991 Dietary Reference Values for Food Energy and Nutrients for the United Kingdom Report of thePanel on Dietary Reference Values of the Committee on Medical Aspects of Food Policy London The Stationery Office

Drinkawarecouk 2013 Calories in alcohol [Online] [Accessed 10 November 2013] Available fromhttpwwwdrinkawarecoukcheck-the-factshealth-effects-of-alcoholappearancecalories-in-alcohol

Kovacs B 2011 Alcohol and Nutrition (cont) [Online] [Accessed 10 November 2013] Available from

httpwwwmedicinenetcomalcohol_and_nutritionpage2htm

Lean M E J 2006 Fox and Camerons Food Science Nutrition amp Health CRC Press

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1618

wwwbioherbsdirectcom

Drink(Non alcoholic)Non-alcoholic drinks are generally consumed more than water alone due to their flavourThey can help provide hydration to the body however they are not necessarily great in termsof nutritionhellip

List the title for eaxh picture categoriy (eg fruit juice coffee and tea amp soft drinks bull 983117983137983146983151983154 983155983151983157983154983139983141 983151983142 983158983145983156983137983149983145983150 983107

bull 983120983151983156983141983150983156983145983137983148983148983161 983144983145983143983144 983148983141983158983141983148983155 983151983142 983155983157983143983137983154

bull 983107983137983142983142983141983145983150983141 983155983156983145983149983157983148983137983156983141983155 983156983144983141 983150983141983154983158983151983157983155 983155983161983155983156983141983149 983144983141983148983152983145983150983143 983156983151

983154983141983148983145983141983158983141 983156983145983154983141983140983150983141983155983155 983137983150983140 983149983137983161 983144983141983148983152 983145983149983152983154983151983158983141 983139983151983150983139983141983150983156983154983137983156983145983151983150

bull 983123983156983145983149983157983148983137983156983141983155 983157983154983145983150983141 983152983154983151983140983157983139983156983145983151983150

bull 983116983151983159 983150983157983156983154983145983156983145983151983150983137983148 983158983137983148983157983141

bull 983112983145983143983144 983145983150 983155983157983143983137983154 983151983154 983137983154983156983145983142983145983139983145983137983148 983155983159983141983141983156983141983150983141983154

bull 983123983151983149983141 983149983137983161 983139983151983150983156983137983145983150 983156983144983141 983155983137983149983141 983137983149983151983157983150983156 983151983142 983139983137983142983142983141983145983150983141 983137983155 983137

983139983157983152 983151983142 983139983151983142983142983141983141

983110983154983157983145983156 983114983157983145983139983141983155

983124983141983137 amp 983107983151983142983142983141983141

983123983151983142983156 983108983154983145983150983147983155

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1718

Final StageYou are now a step closer to a healthier bodyand mind

Hopefully yoursquove found this guide useful and are taking away knowledge thatyou didnrsquot have before

Yoursquoll now be able to make more informed choices on your energy source andhaving the correct nutrition is a step in the right direction to achieve that healthy

body and mind

wwwbioherbsdirectcom

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1818

983122983141983142983141983154983141983150983139983141983155

British Nutrition Foundation 2013 What is energy [Online] [Accessed 20 October 2013] Available from

httpwwwnutritionorgukhealthylivingbasicswhat-is-energy

British Nutrition Foundation 2013 What are nutrients [Online] [Accessed 20 October 2013] Available fromhttpwwwnutritionorgukhealthylivingbasicswhat-are-nutrientsstart=1

Centers for Disease Control and Prevention 2012 Carbohydrates [Online] [Accessed 20 October 2013] Available fromhttpwwwcdcgovnutritioneveryonebasicscarbshtml

Centers for Disease Control and Prevention 2012 Water Meeting Your Daily Fluid Needs [Online] [Accessed 18 November2013] Available from httpwwwcdcgovnutritioneveryonebasicswaterhtml

Department of Health 1991 Dietary Reference Values for Food Energy and Nutrients for the United Kingdom Report of thePanel on Dietary Reference Values of the Committee on Medical Aspects of Food Policy London The Stationery Office

Drinkawarecouk 2013 Calories in alcohol [Online] [Accessed 10 November 2013] Available fromhttpwwwdrinkawarecoukcheck-the-factshealth-effects-of-alcoholappearancecalories-in-alcohol

Kovacs B 2011 Alcohol and Nutrition (cont) [Online] [Accessed 10 November 2013] Available from

httpwwwmedicinenetcomalcohol_and_nutritionpage2htm

Lean M E J 2006 Fox and Camerons Food Science Nutrition amp Health CRC Press

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1718

Final StageYou are now a step closer to a healthier bodyand mind

Hopefully yoursquove found this guide useful and are taking away knowledge thatyou didnrsquot have before

Yoursquoll now be able to make more informed choices on your energy source andhaving the correct nutrition is a step in the right direction to achieve that healthy

body and mind

wwwbioherbsdirectcom

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1818

983122983141983142983141983154983141983150983139983141983155

British Nutrition Foundation 2013 What is energy [Online] [Accessed 20 October 2013] Available from

httpwwwnutritionorgukhealthylivingbasicswhat-is-energy

British Nutrition Foundation 2013 What are nutrients [Online] [Accessed 20 October 2013] Available fromhttpwwwnutritionorgukhealthylivingbasicswhat-are-nutrientsstart=1

Centers for Disease Control and Prevention 2012 Carbohydrates [Online] [Accessed 20 October 2013] Available fromhttpwwwcdcgovnutritioneveryonebasicscarbshtml

Centers for Disease Control and Prevention 2012 Water Meeting Your Daily Fluid Needs [Online] [Accessed 18 November2013] Available from httpwwwcdcgovnutritioneveryonebasicswaterhtml

Department of Health 1991 Dietary Reference Values for Food Energy and Nutrients for the United Kingdom Report of thePanel on Dietary Reference Values of the Committee on Medical Aspects of Food Policy London The Stationery Office

Drinkawarecouk 2013 Calories in alcohol [Online] [Accessed 10 November 2013] Available fromhttpwwwdrinkawarecoukcheck-the-factshealth-effects-of-alcoholappearancecalories-in-alcohol

Kovacs B 2011 Alcohol and Nutrition (cont) [Online] [Accessed 10 November 2013] Available from

httpwwwmedicinenetcomalcohol_and_nutritionpage2htm

Lean M E J 2006 Fox and Camerons Food Science Nutrition amp Health CRC Press

7242019 Beginners Guide to Nutritionpdf

httpslidepdfcomreaderfullbeginners-guide-to-nutritionpdf 1818

983122983141983142983141983154983141983150983139983141983155

British Nutrition Foundation 2013 What is energy [Online] [Accessed 20 October 2013] Available from

httpwwwnutritionorgukhealthylivingbasicswhat-is-energy

British Nutrition Foundation 2013 What are nutrients [Online] [Accessed 20 October 2013] Available fromhttpwwwnutritionorgukhealthylivingbasicswhat-are-nutrientsstart=1

Centers for Disease Control and Prevention 2012 Carbohydrates [Online] [Accessed 20 October 2013] Available fromhttpwwwcdcgovnutritioneveryonebasicscarbshtml

Centers for Disease Control and Prevention 2012 Water Meeting Your Daily Fluid Needs [Online] [Accessed 18 November2013] Available from httpwwwcdcgovnutritioneveryonebasicswaterhtml

Department of Health 1991 Dietary Reference Values for Food Energy and Nutrients for the United Kingdom Report of thePanel on Dietary Reference Values of the Committee on Medical Aspects of Food Policy London The Stationery Office

Drinkawarecouk 2013 Calories in alcohol [Online] [Accessed 10 November 2013] Available fromhttpwwwdrinkawarecoukcheck-the-factshealth-effects-of-alcoholappearancecalories-in-alcohol

Kovacs B 2011 Alcohol and Nutrition (cont) [Online] [Accessed 10 November 2013] Available from

httpwwwmedicinenetcomalcohol_and_nutritionpage2htm

Lean M E J 2006 Fox and Camerons Food Science Nutrition amp Health CRC Press