1. Nutrients

2. There are six nutrients your body uses:  Carbohydrates  Fats  Proteins  Vitamins  Minerals  water

3. When people make poor food choices or do not have enough to eat, serious health conditions can result.  Nutrient deficiency (severe nutrient shortage)  Malnutrition (weather, inadequate transportation, political problems, poverty)

4. Energy from Nutrients The number of calories your body needs for energy in a given day depends on a number of factors. These include energy level, age, weight, and gender. If you are still growing, the number is affected by increased energy demands for building muscles and bones.

5. Women: 655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years) OR 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in yrs) Men: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years) OR 66 + (13.7 x weight in kg) + (5.0 x height in cm) – (6.8 x age in yrs) This formula gives your BMR – your Basal Metabolic Rate (this is how many calories you’d use if you spent the whole day lying in bed…) You now need to multiply your result by a percentage to reflect your activity level. Note that all levels include daily activities like gentle walking and light housework – when “exercise” is mentioned, it is in addition to this, eg. a workout, gym class, or jog. Sedentary (no exercise, sit at a desk most of the day): BMR x 120 percent (ie. an extra 20% on top of the BMR) Light Activity (no exercise, on feet during the day, eg. shop work): BMR x 130 percent Moderately Active (exercise 3 or more days a week for 30 minutes or more): BMR x 140 percent Highly Active (exercise 5 or more days a week for 30 minutes or more): BMR x 150 percent The result now gives you how many calories you need to maintain your current weight. Note that to multiply the BMR by 100%, you multiply it by 1; so to multiply by 140% you multiply by 1.4. Here’s an example: John is a technical writer, 35 years old, 5’ 11” tall and weighs 200lbs (about 40lbs overweight). He cycles to work most days. 66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years) = 66 + (6.3 x 200) + (12.9 x 71) – (6.8 x 35) = 66 + 1200 + 915.9 – 238 = 1943.9 (BMR) Now multiply by 1.4 = 2721.46 So, to maintain his current weight, John should eat about 2700 calories per day.

6. Sources of Calories Carbohydrates and Proteins provide 4 calories per gram. Fats provide 9 calories per gram. ***Notice fat has more than twice the number of calories per gram as carbs and proteins. Which is why we need less fats!!! 30% of calories from fat 55 % of calories from carbohydrates 12-15% of calories from proteins This provides the healthiest balance of the three nutrients.