Dietary planning suggestions for people who exercise regularly (Part1)
Dietary planning suggestions for people who exercise regularly (Part1)
Professional advice/ Chang Pei-rong, Sentosa
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Daily calorie intake determined by weight and job
Everyone’s has their own motivation for doing sport. If you want to keep in shape or stay healthy, we suggest that your calorie intake is close to your calorie need to produce the best results.
How should our ideal body weight be calculated? Nutritionist Cheng Pei-rong says that 10% counts as standard. Outside this range bodyweight is too light or too heavy.
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Researchers have pointed out that people who are within the normal range often live longer than those who aren’t, showing it is not good for us for bodyweight to be too light or too heavy. Depending on whether you do low, medium or high intensity work, multiply the suggested calorie need by your body weight to find how many calories you should consume a day.
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Daily calorie requirement = Number of calories needed by people engaged in work of different intensity (see table below) x body weight |
Table of calorie needs of people engaged in low,
medium and high intensity work
Calories required by people who are ... |
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Intensity of daily work |
Too light |
Normal weight |
Overweight |
Low |
35 calories × current weight(kg) |
30 calories × current weight(kg) |
20-25 calories × current weight(kg) |
Medium |
40 calories × current weight(kg) |
35 calories × current weight(kg) |
30 calories × current weight(kg) |
High |
45 calories × current weight(kg) |
40 calories × current weight(kg) |
35 calories × current weight(kg) |
Explanation of work intensity table
Low intensity work: Work that is mostly stationary or sitting down, such as housewives, office workers, bank tellers, cashier, and drivers. | |
Medium intensity work: Work like machinery operation, reception or housework that involves a lot of standing, such as nannies, nurses and waitresses. | |
High intensity work: farm, fishing, industrial or building work that involves a lot of physical labor, such as sportsmen and removal men. | |
(Data source: Bureau of Health Promotion, Ministry of Health & Welfare)
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After calculating your daily calorie requirement, divide it by three; this is the number of calories each meal should have. For allocation of nutrients, you can refer to the US’s latest daily diet guide My Plate which divides a plate into four parts: one vegetables, one fruit, one whole grains and the other protein foods such as beans, fish, meat and eggs, accompanied by a portion of diary products to supplement the body’s calcium and alleviate the problem of many people lacking calcium in their diet these days. |
Daily diet guide (Picture ourse:choosemyplate.gov) |
(The above content represents the author’s views alone and not those of this company)
(Edit by VICTOR Badminton )
Queena, Chang |
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* | School of Nutrition Chung Shan Medical University - Bachelor |
* | Certified Specialist in Renal Nutrition |
* | Certified Hospital Diabetes Educators |
* | Expert Advice Website 「JUST WOMAN」- Dietician on site |
* | Cathay HealthCare Management - Dietician |
* | Sentosa Inc. - Dietician |