Diet and Nutrition

To maintain a healthy weight, individuals need to balance the energy consumed from food and beverages with the energy expended through physical activity and metabolic processes.

The energy balance equation is: 

Energy In (calories consumed) = Energy Out (calories expended)

Factors affecting energy needs include age, gender, height, and level of physical activity.

Calorie consumption generally declines with age, and men typically require more calories than women due to higher muscle mass and metabolic rate.

Taller individuals have higher energy requirements, while more active individuals need more calories to maintain their weight.

Different Food Types - Nutrients, Water, and Fibre:

Proteins (15-20% of Intake):

Proteins are essential for building and repairing tissues, synthesising enzymes and hormones, and supporting immune function.

Sources include meat, poultry, fish, eggs, dairy products, legumes, nuts, and seeds.

Carbohydrates (55-60% of Intake):

Carbohydrates are the body's primary source of energy, providing fuel for physical activity and brain function.

Sources include whole grains, fruits, vegetables, legumes, and starchy foods like potatoes and rice.

Fats (25-30% of Intake):

Fats are important for energy storage, insulation, and the absorption of fat-soluble vitamins.

Healthy sources include unsaturated fats found in nuts, seeds, avocados, and olive oil, while saturated and trans fats should be limited.

Minerals:

Minerals such as calcium, iron, potassium, and magnesium are essential for various bodily functions, including bone health, muscle contraction, and nerve transmission.

Sources include dairy products, leafy greens, nuts, seeds, and fortified foods.

Vitamins:

Vitamins are essential micronutrients that play roles in growth, immunity, and metabolism.

Sources include fruits, vegetables, dairy products, whole grains, and fortified foods.

Water/Fluids:

Water is crucial for hydration, regulating body temperature, and transporting nutrients and waste products.

Aim for at least 8 cups of water per day, with additional fluids from beverages and water-rich foods like fruits and vegetables.

Fibre/Roughage:

Dietary fibre promotes digestive health, regulates blood sugar levels, and helps maintain a healthy weight by promoting satiety.

Sources include whole grains, fruits, vegetables, legumes, nuts, and seeds.

Managing the quantity, type, and proportion of foods consumed is essential for maintaining a healthy lifestyle and supporting athletic performance.

Understanding the energy balance equation helps individuals make informed choices about their diet and physical activity levels.

A balanced diet that includes a variety of nutrient-rich foods, plenty of water, and adequate fibre supports overall health and wellbeing.