Week
Nutritional Factors in Health and
Performance
14
An Introduction to
Nutritional
Requirements.
BTEC Level 3 National Certificate /
Diploma in Uniformed Public Services.
Unit 7 – Physical Preparation and Fitness for the
Uniformed Services.
Staff Litherland
Session Aims
• To explore the effects of lifestyle factors on health
and fitness (Assignment 3) Descriptor P2 M2 D1.
• To introduce the basics of nutrition and the daily
energy requirements for individuals.
Learning Outcomes
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Upon completion of the session;
All students will be able to list the 7 nutrient
groups and identify 2-3 examples of foods within
each group.
All students will be able to calculate their daily
requirements.
Most students will be able to explain basal
metabolic rate (BMR).
Some students will be able to calculate the
percentages of nutrients required on a daily basis.
Lifestyle Factors
The following lifestyle choices impact upon our health and fitness:
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Personal Hygiene
Lifestyle
Exercise (Physical Activity)
Alcohol / Drug use / Smoking
Stress
Environment
Diet
Lifestyle Factors
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Personal Hygiene
Lifestyle
Exercise (Physical Activity)
Alcohol / Drug use / Smoking
Stress
Environment
Diet
Activity 1:Define Diet / Nutrition
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Health
– Health is physical, mental and social wellbeing, its
not just about avoiding disease its about adopting a
healthy lifestyle to live healthier, longer lives, and
being a positive role model for our children.
» (World Health Organisation, 1999)
Define Diet / Nutrition
• Healthy eating is about maintaining a balanced
diet. This means eating foods from all the
different food groups in the right amounts.
» NHS, 2009
Nutrition
– Nutrition is the study of how the body uses foods
and nutrients vital to health, promoting growth,
maintenance and reproduction of cells.
– In essence it is how what we eat and drink affects
our health.
– We have a physiological need to eat food.
– Food is our fuel to function, like petrol in a car.
Activity 2: Unscramble the anagrams on your
worksheet to reveal the reasons why we need a
balanced diet.
Unscramble the anagrams in 2
minutes.
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The reasons why we need a
balanced diet.
Anagrams
• a) ovdepisr ynrgee
Answers
• Provides energy
• b) thorwg
• Growth
• c) persair sutsei
• Repairs tissue
• d) omtepros dogo ealhth • promotes good health
Nutrition
• Nutrition is based upon the chemical
breakdown of food.
• We therefore need to know the content of
foods to understand its role and function
within our bodies.
• Nutrients are required in varying amounts.
• A diet must contain adequate amounts of all
the essential nutrients.
Activity 3.
Complete section on your worksheet giving 2
examples.
Extension activity – provide another example for
each group.
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Essential Nutrients
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Carbohydrates
Protein
Fat
Vitamins
Minerals
Water
Fibre (not a nutrient but aids digestion and
excretion)
Figure 10.1
www.mypyramid.gov
Key Point
• The eatwell plate & MyPyramid.gov are
excellent starting points from which to
evaluate the adequacy of a diet.
• If a diet provides a variety of foods from
each group, it is likely adequate for vitamins
and minerals. However, if the diet excludes
an entire food group, specific nutrients may
be lacking.
Acceptable nutrient distribution.
The amount of energy each individual
needs will depend on their age, gender
and lifestyle.
No more than
10% should
come from
saturated fat.
Figure 1. Acceptable macronutrient
distribution for carbohydrate, fat and protein
(Institute of Medicine 2002).
Carbohydrates, Protein and fats are
macronutrients (nutrients required in
significant amounts).
Kcals provided per gram
Carbohydrates 4kcals
Protein
4kcals
Fat
9kcals
Activity 4.
Complete section 3 on your worksheet.
Extension activity – List some of the foods next
to each group.
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Activity 5.
In groups decide which is the most important to the least
important on the diamond template.
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Weight and Body Composition
• Energy Requirements
– Energy is commonly measured in kilocalories (kcal
or calories).
– Energy (caloric) requirement is defined as energy
intake equal to expenditure, resulting in constant
body weight BMR – Basal Metabolic Rate – the
energy required to stay alive, awake, to function and
maintain a comfortable body temperature.
Energy Requirements
• Factors affecting energy requirements include:
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Resting Metabolic Rate (BMR)
Thermic Effect of Food
Physical Activity
Age / Height / Weight (Body Composition)
Energy
Intake
Energy Expenditure
Activity 6.
Complete section 4 on your worksheet.
Extension activity complete number 5
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Weight and Body Composition
• Energy Requirements
– Estimating Energy Requirements
• Brooks (2004) recommends calculating BMR by multiplying
body weight in pounds by 10.
• Activity 7: Calculate and note answer.
• Energy needs (including BMR) can be loosely estimated
using the guidelines found in table 10.7.
• Food diaries could also be used during periods of stable
body weight to estimate requirements.
Table 10.7
Calculate your estimated total daily calorie requirements using the
table provided.
Extension activity: divide your calories into the percentages
recommended for carbohydrates, fats and proteins.
(Put your answers under the pie chart.)
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Table 10.1
Checking Learning
• Using the cards provided.
• Create revision flash cards.
• Create 1 question per card on the front.
Q. Define Basal Metabolic Rate.
>> Flip Card
Checking Learning
• Pass to the next group who will complete
the answer on the back.
• When prompted, ask the questions to
another group.
A. The amount of calories the
body needs just to function on a
daily basis.
Q&A
• Homework
• Complete a food diary for the week, bring to the
next lesson.
• To write down as many fad diets as you know
and bring to the lesson next week.
• Ask your friends and family if they have tried
any of the fad diets and if they were successful
in losing weight and keeping it off.
Your food intake for a week (include snacks and drinks)
Day
Mon
Tue
Wed
Thur
Fri
Sat
Sun
Breakfast
Lunch
Dinner
References
• Brooks, D.S. (2004). The Complete Book of Personal
Training. Leeds. Human Kinetics.
• National Health Service (2009). http://www.nhs.uk.
• World Health Organisation.(1999). http://www.who.int