UNIT 2

HEALTHY EATING PRINCIPLES AND PHYSICAL ACTIVITY INVOLVEMENT

Among the best investments you can make in yourself are a nutritious diet and regular
exercise! The most important factors in determining your fitness are what and how much you eat
and how much you move, even though your genes, age, environment, lifestyle, health care, and
culture all have a big influence on your health.

When it comes to maximizing workouts or improving athletic performance, nutrition and

exercise go hand in hand.

How we feel and perform during physical activity or even in our daily tasks can be greatly
impacted by the foods we eat before, during, and after exercise, as well as on a regular basis. Your
level of fitness and the kind of activity you engage in will determine the ideal macronutrient to
micronutrient ratio.

START COUNTING YOUR CALORIES!

A calorie is a unit of measurement; however, it does not measure length or mass. A
calorie is an energy unit. When you learn that a food or beverage includes 100 calories, it is
a way of summarizing the amount of energy your body could obtain from consuming it.

Simply to function, your body requires calories to keep your heart pumping and lungs
breathing. To grow and develop, a child's body requires calories and nutrients from a
variety of foods. In addition, you can burn calories without even realizing it by walking your
dog or cleaning your bed.

But it is highly recommended to play and be physically active for at least one hour per
day. This includes time spent doing sports, playing outside, or cycling. It all works out. Daily
physical activity keeps the body healthy and helps maintain a healthy weight.

Because watching television and playing video games do not burn many calories, you
should limit them to no more than two hours every day. While watching television, a person
burns just approximately 1 calorie per minute, about the same as when sleeping.
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 BASAL METABOLIC RATE

BMR, or Basal Metabolic Rate, is the rate at which the body expends energy while at
rest to maintain vital life activities. The bulk of these important functions goes largely
unnoticed, such as heart pumping, the lungs inhaling and exhaling air, the kidneys filtering
waste, the generation of new cells, and the maintenance of normal body temperature,
among others.

Your basal metabolic rate (BMR) is equivalent to the amount of energy, in calories,
that your body needs to function if it were to rest for 24 hours. BMR refers to the basal
metabolic rate. It is the minimal quantity of calories your body requires daily for basic
activities such as breathing, digestion, and maintaining body temperature.

A calorie is a unit of measurement; however, it does not measure length or mass. A

calorie is an energy unit. When you learn that a food or beverage includes 100 calories, it is
a way of summarizing the amount of energy your body could obtain from consuming it.

Simply to function, your body requires calories to keep your heart pumping and lungs
breathing. To grow and develop, a child's body requires calories and nutrients from a
variety of foods. In addition, you can burn calories without even realizing it by walking your
dog or cleaning your bed.

But it is highly recommended to play and be physically active for at least one hour per
day. This includes time spent doing sports, playing outside, or cycling. It all works out. Daily
physical activity keeps the body healthy and helps maintain a healthy weight.

Because watching television and playing video games do not burn many calories, you
should limit them to no more than two hours every day. While watching television, a person
burns just approximately 1 calorie per minute, about the same as when sleeping.

Basal Metabolic Rate

BMR, or Basal Metabolic Rate, is the rate at which the body expends energy while at rest to
maintain vital life activities. The bulk of these important functions goes largely unnoticed, such as

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heart pumping, the lungs inhaling and exhaling air, the kidneys filtering waste, the generation of
new cells, and the maintenance of normal body temperature, among others.

Your basal metabolic rate (BMR) is equivalent to the amount of energy, in calories, that your
body needs to function if it were to rest for 24 hours. BMR refers to the basal metabolic rate. It is
the minimal quantity of calories your body requires daily for basic activities such as breathing,
digestion, and maintaining body temperature.

You can calculate your BMR through an online BMR calculator or you can try this formula
by Harris and Benedict:
▪ For men: BMR = 66.5 + (13.75 × weight in kg) + (5.003 × height in cm) - (6.75 × age)
▪ For women: BMR = 655.1 + (9.563 × weight in kg) + (1.850 × height in cm) - (4.676 ×
age)

TOTAL DAILY ENERGY EXPENDITURE OR TDEE

After determining your BMR or basal metabolic rate, you can multiply this number by your
level of physical activity to determine your total daily energy expenditure (TDEE).

Level of Physical Activity

● Sedentary (little to no exercise + work a desk job) = 1.2

● Lightly Active (light exercise 1-3 days / week) = 1.375
● Moderately Active (moderate exercise 3-5 days / week) = 1.55
● Very Active (heavy exercise 6-7 days / week) = 1.725
● Extremely Active (very heavy exercise, hard labor job, training 2x / day) = 1.9

FORMULA: BMR x Level of Physical Activity = TDEE

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LET’S COMPUTE!
As an example, let’s take a 30-year-old male named Mark who is 6 feet tall and weighs 185 lbs.

So, Mark’s stats converting from imperial units to metric yields:

Age: 30

Height: 6’0” = 72 inches = 182.88cm (to convert inches to centimeters, multiply your height in
inches by 2.54)

Weight: 185 lbs = 84.09kg (to convert pounds to kilograms, divide your weight in pounds by 2.2)

Using the Harris-Benedict Equation for men, and plugging the above numbers into the
equation gives you:

BMR = 66 + (13.7 x 84.09) + (5 x 182.88) - (6.8 x 30)

BMR = 66 + 1152.03 + 914.4 - 204
BMR = 1928.43
Let's assume he follows a high-frequency, full-body training program three times per
week, with no additional steady-state cardio or HIIT training. This classifies John as
"Moderately Active."

Multiply Mark's BMR by 1.55 to approximate his TDEE. These

yields: TDEE = 1.55 x BMR
TDEE = 1.55 x 1928.43
TDEE = 2989.07
Mark, our example male, must consume around 2,990 calories per day to maintain his weight.
To lose weight Mark must subtract 500 from his TDEE and add 500 to gain weight. It is
recommended that subtracting or adding 500 to lose or gain weight should be done gradually.

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MINDFUL EATING

One of the most common definitions of mindfulness is "consciousness." Maybe

it's paying attention to what, how, why, and when we eat. Many of us like to eat between
meals or have "seconds" at supper. Some of us turn to food when we're feeling down and
out.

The daily calorie total can quickly rise due to this kind of behavior. In a nutshell,
mindfulness is a method of behavior modification that enables us to gain perspective
on our routines. 1 Success or failure often depends on our daily routines, which
constitute a significant portion of our identities. There are times when we need to
alter our routines to go toward our objectives and develop personally.

FOOD JOURNALING/ FOOD LOGGING

Food Journaling is a method of mindful eating. Some may argue that this can turn
into an unhealthy habit, which is possible. Rather than looking at the negative aspects
of food journaling, let’s review some of the positives:

● It can help you remember what you have eaten that day.
● If you are also tracking calories, you can see where you can improve if you are
trying to achieve a goal.
● It will let you see if you are eating too much or NOT enough.
● It will let you see what time of day you typically get hungry and help you adjust
your eating schedule.
● It can help you realize if you are eating out of boredom rather than hunger.
● Food Calorie Chart

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 Source: https://www.pinterest.com/pin/3096293486775597/

A calorie chart is shown above, it can be a good help in your food journaling. However,
to be more precise about the food and calories that going to list in your journal, you can
refer to the link of pinoy-cooking.com; https://pinoy-cooking.com/resources/nutrition-chart
. You can also install any fitness calorie guide application on your mobile phone like
MyFitnessPal.

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