Level of Activity
|
Energy expenditure – females
(kcal/kg/d)
|
Energy expenditure – males
(kcal/kg/d)
|
Sedentary
(Activities of daily living
ADL)
|
30
|
31
|
Light activity
(ADL + walking 2 miles per day
or the equivalent)
|
35
|
38
|
Moderate activity
(ADL + moderate to heavy
exercise 3 to 5 days per week)
|
37
|
41
|
Heavy activity
(ADL + moderate to heavy
exercise on most days)
|
44
|
50
|
Exceptional activity
(ADL + intense training)
|
51
|
58
|
According to the Centers for Disease Control and Prevention, moderate-intensity aerobic activity for at least 2 hours and 30 minutes a week can lower the risk of developing cardiovascular disease, type 2 diabetes, and metabolic syndrome. Moderate intensity activities are those that increase the heart rate. The body uses more oxygen and burns three to six times as much energy per minute as when the body is at rest (Dunfold & Doyle, 2015).
For example, a 135 lb (61 kg) moderate active female needs approximately 2,260 kcal daily to maintain an energy balance (37 kcal/kg x 61 kg = 2,260 kcal). When we know the daily caloric intake, we can calculate the daily amounts of macronutrients. Carbohydrates, protein, and fat are all can be part of a healthy diet if they are balanced.
Carbohydrates
According to The Dietary Guidelines for Americans, carbohydrates intake should be between 45 and 65 percent of the total daily calories for healthy adults. There are two forms of carbohydrates: simple and complex, which are determined by their chemical structure. Simple carbohydrates are digested quickly by the body and increase blood sugar levels very quickly after consuming them. The digestion of complex carbohydrates happens slower because it takes longer for the body to break down complex carbohydrates into simple sugars. Complex carbohydrates provide more energy over a longer period of time. Both types of carbohydrates provide energy for the exercising muscles. If you are an athlete, you need between 55 and 60 percent of your total daily calories to come from carbohydrates to boost glycogen stores. For an intense workout, the consumption of carbohydrates (preferably low glycemic carbohydrates: oats, yams, brown rice, 100% whole grains) should be 2 to 4 hours prior to exercise to replenish the glycogen store, which is an extra source of fuel for the body, and immediately after exercise 1.5 g/kg/h (Dunfold & Doyle, 2015).
Protein
There are two main types of protein: complete and incomplete. They are identified by the food source as either animal or plant-based proteins. There are several exceptions. Some plant-based foods, such as quinoa and soy, are examples of complete protein. According to The Dietary Guidelines for Americans, protein intake should be between 10 and 35 percent of the total daily calories for healthy adults. The body can use protein for energy when calories are insufficient, or as anabolic processes for building muscle mass. If you are an athlete, you need to be in a positive nitrogen balance to avoid the loss of lean muscle mass. The recommended daily protein intake for athletes depends upon activity levels and types of exercise (endurance or strength). There is an “anabolic window”, which is the first two hours post-exercise, when protein synthesis takes place. The maximum amount of protein synthesis after resistance training is 25 g during the first two hours after exercise (Dunfold & Doyle, 2015).
Fat
Fat is an important source of fuel for light-intensity to moderate-intensity exercise, such as brisk walking, jogging, hiking, cycling, dancing, and recreational swimming. According to The Dietary Guidelines for Americans, fat intake should be between 20 and 35 percent of the total daily calories for healthy adults. These fats should include “good” fats, which are essential fatty acids EPA and DHA and are found in fish, flax, avocados, and olive oil, and normal fats from meat and dairy sources. Intake of trans fatty acids should be avoided. Athletes should not be on a low-fat diet and their fat intake should be determined based on total calories, carbohydrates and protein intake (Dunfold & Doyle, 2015).
Hydration
Water is not an energy source and it has zero caloric value, but it plays an important part in our diet. Water helps the body digest and absorb foods and eliminate the body’s digestive waste. An average amount of water intake for adults is approximately 2,350 mL/d; this number is based on the consumption of beverages and other food sources. If you exercise intensely for more than one hour, a beverage with electrolytes such as a sport drink is highly recommended. During exercise, water loss happens through sweating. The basic rule to regulate water balance after physical training is 1.5 L per each kilogram of body weight lost after exercise (Dunfold & Doyle, 2015).
Returning to the example of 2,260 kcal daily for moderately active female, Table 2 summaries the daily intake of macronutrients based on daily recommendations for carbohydrates, protein, and fat.
Macronutrient
ranges
|
Low
(kcal/day)
|
High
(kcal/day)
|
CHO
|
1017
|
1469
|
PRO
|
226
|
791
|
FAT
|
452
|
791
|
Supplement intake
The federal government’s 2015-2020 Dietary Guidelines for Americans established that, “Nutritional needs should be met primarily from food.” Some people may be considering some dietary supplements. It is important to talk to your healthcare provider about your best interests in terms of dietary supplements and what may be best for your health.
Fish oil supplements
Omega-3 fatty acids are important in preventing and managing heart disease. Omega-3 fatty acids may provide some heart-healthy benefits: lower blood pressure, decreased triglycerides, and slowed development of plaque in the arteries. Foods such as salmon, mackerel, herring, sardines, lake trout, and tuna are the best source of omega-3s. Fish oil supplements are a good substitute for individuals who do not like fish. The American Heart Association states that taking up to 3 g of fish oil daily in supplement form is safe.
Magnesium supplements
Magnesium is an important mineral, which helps to keep blood pressure in the normal range, strengthens bones, and keeps the heart rhythm steady. Dietary references intakes (DRI) for magnesium are 310 mg/d (females, ages 19-30); 320 mg/d (females, ages 31 and above); 400 mg/d (males, ages 19-30); and 420 mg/d (males, ages 31 and above) (Dunfold & Doyle, 2015).
In the end
Everything comes down to a person’s style of eating. It is not just what kind of ingredients we choose; it is also the way that we eat our food. In the modern world, we are always in a rush. We eat breakfast during our morning commute. We eat lunch at our work desk. We eat dinner in front of the television watching the news or using one of our many electronic devices. We have to deal with stress during our mealtimes. We are constantly in “the fight-or-flight” stage. This is the body’s response to threats or danger, which is controlled by the sympathetic nervous system. This response causes the heart rate to increase and also elevates blood glucose concentration, but it slows down the digestion process. Too much sympathetic dominance may inhibit our ability to absorb nutrients from food, cause us to become overweight, and result in poor blood sugar regulation, exhaustion, and insomnia.
We forgot that our ancestors used to say prayers before mealtime. I would like to look at holistic part of this tradition, rather than the religious aspect of this custom. Prayer and deep breathing techniques help to slow down the heart rate. Deep breathing before consuming food will not only slow down the heart rate, but it also brings more blood flow to the digestive tract, which helps with the absorption of nutrients. We need to get in “the rest and digest” state before and during our mealtime. Next time you eat a balanced meal, don’t forget to be in the parasympathetic (rest and digest) mode.
Kay
