SPORT,

    FORM,

    and DIETETICS.
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QUANTITATIVE AND QUALITATIVE ENERGY REQUIREMENTS

The energy requirements must match the energy expenditure so that the subject does not put on weight.
These requirements are based on the quantity of energy consumed and the quality of the food ingested.

QUANTITATIVE REQUIREMENTS:
The energy ration depends on the age, sex and physical activity of the individual. The energy requirement of an athlete may be higher than that indicated in the table depending on the amount of training and the frequency of the competitions.

Reduced activity Normal activity High activity Very high activity
MAN 2 100 kcal 2 700 kcal 3 000 kcal 3 500 kcal
WOMAN 1 800 kcal 2 000 kcal 2 200 kcal 2 600 kcal


The calories must be distributed throughout the day and broken down as follows:


Adult Child Adolescent Elderly person
Breakfast 25 % 20 % 20 % 20 %
Snack 5 % 5 % 5 %
Lunch 40 % 35 % 35 % 40 %
Snack 15 % 10 % 5 to 10 %
Dinner 35 % 25 % 30 % 25 to 30 %


QUALITATIVE REQUIREMENTS:

The energy ration must be qualitatively balanced to provide the various nutrients according to the body's requirements:
    Proteins 12 to 15 % of the daily ration
    Lipids 30 to 35 % of the daily ration
    Carbohydrates 50 to 55 % of the daily ration
A varied and balanced diet supplies all the minerals and vitamins required to keep a healthy body.

To obtain the correct food balance, it is important to consider the daily ration but also what is eaten at each meal. There are 3 to 4 meals (a snack is added for the athlete but it is included in the total ration).

Foods are divided into families:
    Milk and dairy products
    Meat, fish and eggs
    Vegetables and fruit
    Starchy foods, cereals and their derivatives
    Animal and vegetable fats

Each meal must contain at least one food from each family to be considered as qualitatively balanced.

The following food distribution for one day is given as a guide:
Quantity of food per day

Boy
13-15 years old 		Boy
16-18 years old		 Girl
13-15 years old		 Girl
16-18 years old		 Man Woman Elderly
person
Half-skimmed milk 500 500 500 500 350 350 500
Cheese 40 60 40 40 60 40 40
Meat, fish, egg 180 200 180 200 170 150 150
Cereals or derivatives 50 50 50 50 40 30 30
Starchy foods 350 400 250 250 350 250 250
Bread 230 300 160 150 220 120 120
Vegetables 350 350 300 300 350 300 300
Fruits 300 300 300 300 300 300 300
Butter 30 35 20 20 15 10 10
Margarine 20 15 10
Oil 20 25 20 20 20 20 15
Sugar 60 70 50 50 60 50 45
Kcal/d 2 500 2 850 2 150 2 150 2 700 2 000 1 800