1. 4.2 A Balanced Diet

2. YOUR ENERGY NEEDS
Even when the body is resting it requires energy. You need it to keep warm, keep your heart beating and lungs breathing, and for all cell reactions that take place. Basal metabolic rate (BMR) is the amount of energy you need to stay alive, awake and comfortably warm. For movement, food digestion and exercise, you need more energy. This is called working energy and depends on how active you are. Basal metabolic rate + working energy=Total energy needed Energy is measured in kilojoules (kJ) or in kilocalories (C) 1 kilocalorie = 4.18 kilojoules

3. Total energy needed in a day
Male
Female
8 year old
15 year old
Adult (office work)
Adult (heavy work)
Retired
8200
11 500
10 500
14 000
9000
7300
8800
7000

4. How much energy do foods give?
Your body is able to use carbohydrates, fats and then proteins for energy. Compare the energy each gives: 1 gram of carbohydrate 17.1 kJ 1 gram of protein 18.2 kJ 1 gram of fat 38.9 kJ A gram of fat gives over twice as much energy as a gram of protein or carbohydrate. This is why it is very easy to eat much more fat than you need for energy. When this happens you put on weight. Most foods are a combination of the three. Look at labels on food to find out what you’re eating!

5. THE ENERGY BALANCE An 8 year old boy needs around 8200 kJ a day
THE ENERGY BALANCE An 8 year old boy needs around 8200 kJ a day. Suppose he eats enough to give 12, The extra kJ do not get excreted, they get stored as fat. Remember, even excess carbohydrate and protein are converted to fat and stored. It’s important to keep a balance between energy going into your body, and energy expended through exercise. If energy in is more than energy out, you will put on weight. If energy in is the same as energy out, your weight won’t change. If energy in is less than energy out, your body will start using stored body fat for extra energy and you will lose weight.

6. THE HEALTHY FOOD PYRAMID
A Balanced diet:
55% carbohydrates
30% fat
15% protein

7. Corn Chips (per 50g)
Kcal 250
kJ 1045
Powerade (250ml)
Kcal 65
kJ 275
Coke can
Kcal kJ 627
Pizza slice
Kcal 217
kJ 910
Currywurst
Kcal 271
kJ 1134
Large Big Mac Meal
Kcal 1172
kJ 4894

8. Pasta (per serve)
Kcal 75
kJ 312
Multi grain bread (1 slice)
Kcal 80
kJ 334
The Angus Deluxe Burger from McDonalds is over 3000kJ (without fries or drink) That can equal around 60% of your recommended daily intake.
Rice (1 cup)
Kcal 242
kJ 1012
Cornflakes (per serve)
Kcal 101
kJ 423

9. Black coffee – 10KJ
Cafe latte – 260KJ
Americano – 300KJ
Frappe – 600KJ
Mochaccino – 880KJ
Cappuccino Kahlua – 800KJ

10. TASK
Using your food diary, identify different foods that are carbohydrates, fats and proteins. Where you can, write down the approximate number of kilojoules for different foods. Also, take note of your recommended daily intake. Suggest some areas for improvement, and some possible healthier alternatives.