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When determining your daily energy requirements, there a number of factors that will influence your choices, such as whether you are trying to lose or maintain your weight, as well as the amount of exercise that you do on a daily basis, the intensity and duration.



When looking at food packaging or recipes, you will also need to understand what the information actually means:
Per serve, per 100 grams, energy, protein, total fat, saturated fat, carbohydrate, sugars, fibre, sodium, calcium and iron.

Nutritional and energy requirements for the average adult

Per Serve

This is the amount consumed based on the recommended serving size, if you have just performed a massive workout and decide to have two servings when there are only three servings in the packet, you will in fact be eating 26% more of the stated serving nutritional information.

Per 100 grams

This provides a level playing field to compare apples with apples so to speak as all packaging must state the nutritional information based on a 100 grams irrespective of the recommended serving size or total weight.

Energy

When looking at the amount of energy per serve, you will need to take consideration your overall daily energy requirements, that is the total energy that the bodies requires to sustain life and to go about all normal daily activities. The energy requirements for an individual will vary with age, gender height and weight and the intensity of exercise performed.
As a rough guide, the daily energy requirements are:

Male

Female

*Sedentary – seated work with little or no strenuous leisure activity.
**Moderate – standing or walking work, or sedentary work with regular exercise of at least 30 minutes

Protein

Proteins form the building blocks of the body and are made from water-soluble molecules comprising of 20 amino acids. These help with protection of the body from anti-bodies while helping with clotting, vision, growth and the maintenance of cells and tissues.
It is recommended that you consume between 15% and 20% of your total energy intake. When undertaking strength or endurance training it is recommended to consume 1.2-1.8gms per kg of body weight per day.

Total fat

Fat in the appropriate quantities has benefits including insulation, protective padding of structures and organs and absorption and supply of fat-soluble vitamins (A, D, E, K). General recommendations are to consume less than 30% of your total energy per day.

Saturated fat

Is found primarily in animal fat and is solid at room temperature. It is recommend that you consume no more than 10% of your total energy intake

Carbohydrate

Carbohydrates or CHO provide the most ready supply of energy or fuel for the body. Carbohydrates are stored as glycogen in the liver to maintain our blood sugar levels for use in our muscles at rest or during physical exercise. Once again the ideal amount may vary, with the aim of intaking between 40 - 55% from less refined, Glycemic Index (GI) based carbohydrate.

Sugars

Sugar varies from fruit, legumes, and vegetables and dairy products. The effect on sugar in the body can vary and the Glycemic Index can be used to dettermine those foods that are have high or low GI (Glycemic Index).

Fibre

Fibre is important in the digestive process, which benefits the small and large intestine to aid in the absorption and uptake of nutrients, helps in reducing blood cholesterol and may also have benefits in the management and reduction in cancers. The recommended daily intake is:

Women: 25-28g

Men: 30-38g

Sodium

Also known as salt helps to maintain the body’s fluid balance. Unfortunately, a lot of processed foods contain high levels of sodium. The recommended daily intake is 920-1600mg per day.

Calcium

Calcium is very important for bones and teeth, muscle contraction and blood clotting. The recommended daily intake is: 

•920-1000 mg per day

•1300mg for women 50 plus and men 70 plus

•+300mg during pregnancy

•+400mg during lactation

Iron

A very important mineral that forms part of the red blood cell protein haemoglobin, which carries oxygen around the body. Women have to be particularly careful watching their iron levels especially during menstruation due to the loss of blood. The recommended daily intake is: 

•7mg for women, 5-7 mg

•10 - 20 mg+ during pregnancy

The latest government proposal is to have a simplified nutritional labeling system that adopts a traffic light panel denoting foods that are good, ok and those to consume rarely or not at all.

Andrew Talati
Fitstyler