Diet
8500J
Joule is the SI unit of energy!
Read
Australian Guide to Healthy Eating
https://www.breastfeeding.asn.au
http://www.gofor2and5.com.au
http://foodpsychology.cornell.edu
Harris-Benedict equations
Basal metabolic rate (kJ)
Men = 400 + (56 x kg) + (20 x cm) - (24 x yrs)
Women = 1900 + (39 x kg) + (13 x cm) - (18 x yrs)
Daily energy requirement (kJ)= BMR x exercise / week
nil = x 1.2
1-3 = 1.375
3-5 = 1.55
6-7 = 1.725
>7 = 1.9
Energy requirements
0-35mo = 89 x wt (kg) kcal (<3m:+75, 4-6m:-44, 7-12m:-78, 13-35m:-80)
Health weight = 5-85centile for BMI, is a balance of input and output
O2
Water
Macronutrients (50% low GI carbs, 25% fat, 25% protein)
Carbohydrates (17kJ/g) (cereal, fruit, dairy (not cheese), starch, legumes, sugar)
Protein (17kJ/g): growth, repair and satiety (meat, eggs, nuts, legumes, cheese)
Na, Cl, Ca, K, Mg
Vitamins
Micromineral (<100mg/day)
Fibre = the indigestible potion of food (many not actually fibrous)
<4mo exclusive breast milk/formula
4-6mo introduction of solids
Milk then solids until 8-12mo
Solids then milk from 8-12mo (max 500ml)
Family meals after 1yo
Growth settles, requirement lessens (confused with being fussy)
Choose water (How much juice/soda)
Meal plan - consistent times not grazing
Eat breakfast (breakfast everyday) (short-term introduction of low fat milk to transition)
3 meals / day
No unhealthy snacks (What snacks?)
Avoid high sugar, salt, fat foods
1 meal per day with family and TV off (do you eat dinner in front of TV)
Encourage healthy options
Protein increases satiation
Plate 1/2 veges (non-starch), 1/4 protein, 1/4 carbs
Reduced fat milk
Juice 1/day (no if overweight)
Brought lunch or bought (how often)/swapped
Made dinner not takeaway (how often)
Breakfast
Wholegrain cereal with low fat milk
Eggs on whole grain toast
Snack (500kJ): choc milk, cheese + cracker, vege stick and hommus, nuts, popcorn
Lunch protein, grain bread, vegetables
yogurt, fruit
Dinner - half vege, 1/4 protein, 1/4 carbs
Low fat dessert -
Water or reduced fat milk
Joule is the SI unit of energy!
Read
Australian Guide to Healthy Eating
https://www.breastfeeding.asn.au
http://www.gofor2and5.com.au
http://foodpsychology.cornell.edu
Harris-Benedict equations
Basal metabolic rate (kJ)
Men = 400 + (56 x kg) + (20 x cm) - (24 x yrs)
Women = 1900 + (39 x kg) + (13 x cm) - (18 x yrs)
Daily energy requirement (kJ)= BMR x exercise / week
nil = x 1.2
1-3 = 1.375
3-5 = 1.55
6-7 = 1.725
>7 = 1.9
Energy requirements
0-35mo = 89 x wt (kg) kcal (<3m:+75, 4-6m:-44, 7-12m:-78, 13-35m:-80)
Health weight = 5-85centile for BMI, is a balance of input and output
O2
Water
Macronutrients (50% low GI carbs, 25% fat, 25% protein)
Carbohydrates (17kJ/g) (cereal, fruit, dairy (not cheese), starch, legumes, sugar)
Protein (17kJ/g): growth, repair and satiety (meat, eggs, nuts, legumes, cheese)
- Essential amino acid (there are 9)
- unsaturated good - oil, avocado, nuts
- saturated bad - butter, lard, copra, ghee, cream
- trans fat evil - processed/fried foods
- Essential fatty acid (there are 2): omega-3, omega-6
Na, Cl, Ca, K, Mg
Vitamins
Micromineral (<100mg/day)
Fibre = the indigestible potion of food (many not actually fibrous)
<4mo exclusive breast milk/formula
4-6mo introduction of solids
Milk then solids until 8-12mo
Solids then milk from 8-12mo (max 500ml)
Family meals after 1yo
Growth settles, requirement lessens (confused with being fussy)
Choose water (How much juice/soda)
Meal plan - consistent times not grazing
Eat breakfast (breakfast everyday) (short-term introduction of low fat milk to transition)
3 meals / day
No unhealthy snacks (What snacks?)
Avoid high sugar, salt, fat foods
1 meal per day with family and TV off (do you eat dinner in front of TV)
Encourage healthy options
Protein increases satiation
Plate 1/2 veges (non-starch), 1/4 protein, 1/4 carbs
Reduced fat milk
Juice 1/day (no if overweight)
Brought lunch or bought (how often)/swapped
Made dinner not takeaway (how often)
Breakfast
Wholegrain cereal with low fat milk
Eggs on whole grain toast
Snack (500kJ): choc milk, cheese + cracker, vege stick and hommus, nuts, popcorn
Lunch protein, grain bread, vegetables
yogurt, fruit
Dinner - half vege, 1/4 protein, 1/4 carbs
Low fat dessert -
Water or reduced fat milk