In people who are or have been underweight their bone health may suffer as a consequence. This can lead to an increased risk of osteoporosis and stress fractures. On the other hand, during recovery from injury, adequate energy supply is required to ensure tissue repair can occur as quickly as possible. Energy supply is also an important consideration for sports participation to ensure the best possible performance is achieved.
How does it all work?
The food we eat provides the body energy to perform tasks and allow growth and repair of cells/body tissues. All foods are composed of nutrients which fit into either 2 categories, macronutrients or micronutrients. Macronutrients refer to carbohydrates, fats and proteins while micronutrients include calcium, sodium, iron, fibre, vitamin C folate etc.
Both types are essential for functioning of all systems of the body.
These nutrients can be obtained in a number of different ways however the best option is to consume whole, non-processed foods for the greatest benefits with the least additives. For example, eating an apple will provide you with carbohydrates for energy as well as many other micronutrients vs 2 chocolate biscuits which may provide the same carbohydrate quantity but with more additives and less nutrients.
So what about energy intakes and body weight?
When the body’s energy intake is in equilibrium (ie. Energy intake is equivalent to output) a person’s weight will stay relatively the same. However, if this balance is tipped one way or the other it is likely to result in weight gain or loss.
The Australian Dietary Guidelines recommend;
- Enjoy a wide variety of foods from the 5 main food groups each day
- Limit you intake of foods high in saturated fat, added salt or sugar and alcohol
- Drink plenty of water (proportional to body weight and activity levels)
- As a general rule aim for 2 serves of fruit and 5 serves of vegetables each day*
Did you know?
- Only 3% of 18-24 year olds consume adequate fruit and vegetables
- 73% of females and 51% of males do not consume the recommended amounts of calcium
- Saturated fat should account for no more than 10% of your total daily intake
- 2 in 3 adults are overweight or obese
- 1 in 4 Australian children are overweight or obese
Here are some handy tips for getting in some extra fruits and vegetables into your daily diet:
- Add grated carrot and zucchini to your bolognaise sauce
- Use zucchini noodles (can make them yourself with a spiralizer) instead of pasta
- Top your morning cereals with some fresh fruit
- Fill frittatas and omelettes with a mixture of vegetables either grated or cut finely
- Snack on carrot and cucumber sticks with homemade hummus
DISCLAIMER: If you have any dietary intolerances, allergies or specific needs you should consult your nutritionist prior to changing your diet or using the recipes provided on this page.
*Specific population groups such as pregnant and breastfeeding women may have different energy and nutrition demands
Coming Soon – The team at PPS share some of their favourite healthy recipes.
References/Where can I find more information:
The Australian Institute of Health and Welfare. Nutrition: Risk Factors to Health. Available from http://www.aihw.gov.au/risk-factors/nutrition/
The Australian Institute of Health and Welfare. Overweight and Obesity. Available from http://www.aihw.gov.au/overweight-and-obesity/
The Australian Government Department of Health. Australia’s Physical Activity and Behaviour Guidelines. Available from http://www.health.gov.au/
Eat For Health. Australian Government National Health and Medical Research Council. Available at https://www.eatforhealth.gov.au/
