| Understanding your body requirements is an invaluable | | | | completely different for many individuals. If the same |
| tool for developing fitness. your daily body | | | | person becomes less active then calorie requirements |
| requirements include vitamins, minerals, protein and | | | | will be lower. For this reason calorie requirements are |
| fiber. Vitamins and minerals are the elements that are | | | | highly individual and different for the different type of |
| necessary for chemical reactions that unlock energy | | | | body characteristics such as height, gender, age and |
| or enable growth. Although your body can store some | | | | activity levels. |
| vitamins, a regular daily intake is important because | | | | Energy is used up in physical work as well as in |
| some of the most vital vitamins, B and C, are | | | | exercising for pleasure. People who do physically |
| water-soluble, so are quickly flushed out of the system. | | | | demanding work need to make sure they get enough |
| It's important to ensure your daily food intake includes | | | | food to meet their energy needs. It's also important |
| all the nutrients your body needs. | | | | that they find time to rest and relax at the end of the |
| Eat more fruit and vegetables | | | | day to let their bodies recover. |
| Eat more starchy foods such as rice, bread, potatoes | | | | Children, and adults with less demanding physical work, |
| and pasta (preferably whole grain varieties) | | | | have lower calorie requirements than People who do |
| Eat less fat, salt and sugar | | | | physically demanding work. They should exercise or |
| Eat some protein-rich foods such as meat, fish, eggs | | | | play a sport to stay fit and maintain a proper weight. |
| and pulses. | | | | Brisk walking, swimming, jogging, cycling or playing ball |
| Eat a variety of foods to ensure your body gets all | | | | games are all ideal. |
| the nutrients it needs | | | | Lack of exercise in the elderly can reinforce age |
| Water | | | | related limitations and handicaps that further reduce |
| Drink 6 to 8 glasses of fluid a day to prevent | | | | physical activity. The elderly should therefore try to |
| dehydration. In hotter climates, drink more. | | | | take diet according to their calorie requirements, and |
| Fruit and vegetables | | | | keep up a comfortable level of physical activity. Gentle |
| One third of the food you eat every day should be | | | | exercise such as walking or swimming is ideal. Irregular, |
| fruit and vegetables - aim for a minimum of five a day, | | | | strenuous exercise should be avoided. |
| and eat a variety. | | | | Those who have been inactive for long periods, |
| Salt | | | | especially if this is as a result of illness, should have a |
| Too much salt raises your blood pressure, so cut | | | | health check before starting to exercise or resuming |
| down as much as possible. | | | | heavy physical work. Activity levels should be built up |
| Fat | | | | gradually, taking care not to do too much too soon and |
| Some fat is vital to the body, but eating too much | | | | fulfilling calorie requirements according to activity levels. |
| causes weight gain, so choose low-fat alternatives | | | | Moderation is the golden rule. Eating in moderation |
| where possible. | | | | combined with moderate exercise is the best |
| The average woman needs around 2000 calories per | | | | approach for everyone. |
| day to fulfill her body requirements. This calorie | | | | Regular exercise and a balanced diet that best meet |
| requirement rises to 2500 for average men. However, | | | | their body requirements, helps people stay fit and |
| these figures are based on averages and may be | | | | healthy. |