IS YOUR DIET SERVING YOU WELL?South East Somerset Schools Sports Partnerships
food groups...
• macronutrients
– Carbohydrate (CHO)
– Protein (PRO)
– Fat (FAT)
• micronutrients
– vitamins
– minerals
this session...
• analyse and summarise your diet
• learn what’s good about your diet and what isn’t
• enter your...
– physical details
– sporting activities
– actual food intake
will do all the work!
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Save the Word™ document as...
SURNAME FORENAME Diet Analysis
enter your details now
first name, last name, email addressheight, DOB, genderstarting weight, ideal weight (as now)
save MyCalorieCoach™ profile as...
SURNAME FORENANE.mcc
teenage athlete PRO
for a 40kg athlete...
= 1.5 × 40
= 60g
1.5 - 2g per kg body mass
for a 40kg athlete...
= 2 × 40
= 80g
minimum maximum
‘active’ teenage ENERGY
2200 kcal 2500 kcal
girls boys
2270 / 2530 kcal
growing teenage athlete CHO
65-70% energy from CHO
70%(of 2270 or 2530 kcal)
your extra ENERGY needs
• Football (competitive): 10 kcal per kg per hour
• Swimming (crawl): 10 kcal per kg per hour
• Dance: 4.5 kcal per kg per hour
= 10 × 40 × 1.5
= 600 kcal
growing teenage athlete FAT
20 – 25% total energy intake
set up your energy split
PRO: 80g CHO: 440g FAT: 50g
PRO: 13% CHO: 70% FAT: 18%
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ENTER YOUR ACTIVITY NOW
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ADJUST YOUR ACTIVITY
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My Calorie Coach™ document
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ENTER YOUR FOOD INTAKE NOW
ENTER YOUR FOOD NOW
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ADJUST YOUR SERVING
my snack
Energy 209 kcal
PRO 12 g
CHO 21 g
FAT 9 g
Fibre 1 g
Sodium 0.13 g
ADD YOUR SNACK
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My Calorie Coach™ document
SAVE
analysis and presentation
analysis and presentation
analysis and presentation
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breakfast smoothie
• 1 pint water
• 1 organic apple (cored)
• 1 organic banana (peeled)
• 1 cook organic beetroot (large)
• 1 egg whites from organically reared hens
• 10 organic strawberries or raspberries
• 25 organic blueberries
• 2 table spoons of pure coco powder
• 1 pot of Total™ 0% fat Greek strained yogurt
• 1 teaspoon of high quality fish oils
my new diet rules, each day...
• In the course of a week, my meals have at least 10 different foods
• I keep foods with me so I am never caught without food when I am hungry
• I make sure I get at least 6 servings of breads or cereals
• I get at least 3 different servings of milk, yogurt, or cheese
• I eat at least 2 servings of meat, poultry, fish, dairy, beans, eggs, or nuts
• I eat at least 5 servings of fruit and vegetables
• I keep water close at hand during the day