Q3 Fueling Our Body For Exercise

Fueling Our Body for
Exercise
Fueling Our Body for Exercise
• Our body is like a machine. It needs to be fuelled for

it to run. Unlike machines, we eat foods that make us
go. You have learned in the past years about the three
food groups already but this time, we will focus on
energy giving foods. These specific foods that give us
energy are called go foods. They are the primary
source of carbohydrates.
Fueling Our Body for Exercise
• Energy is measured in calories. Calories energize us

and when we move or do any physical activity, light
or heavy, calories are consumed. Underconsumption
of calories results to dizziness or hypoglycemia.
When this happens, we need to refuel our bodies to
get it active and moving again.
CALORIE COUNTER TABLE
(Bread and Cereals)
AVERAGE SERVING CALORIE COUNT
White Bread (1 slice) 65
Wholewheat Bread (1 slice) 55
Doughnut (1) 135
Macaroni w/ cheese (1 cup) 475
Rice (1 cup) 200

(Vegetables)
Beets (1 cup) 70
Broccoli (1 cup) 45
Carrots (1 cup) 45
Peas (1 cup) 65
Potatoes, mashed (1 cup) 110
Spinach (1 cup) 45
Sweet Potato, baked 155
Tomato, raw 30
(Meat, Fish, & Poultry)
Beef, sirloin steak (9 oz.) 375
Lamb chop (3 oz.) 450
Pork chop (3 oz.) 295
Ham (3 oz.) 340
Bacon (3 strips) 95
Veal chop (3 oz.) 185
Chicken, canned (3 oz.) 170
Tuna (3 oz.) 170
Sardines (3 oz.) 180
Salmon, Canned (3 oz.) 120
Frankfurters (2) 300
(Dairy Foods)
Butter (1 T) 100
Cheese, cheddar (1 oz.) 115
Cheese, cottage (1 cup) 240
Cream, light (1 T) 30
Cream, whipped, unsweetened (1 T) 25
Egg (medium-size) 80
Luncheon meat (3 oz.) 165
(Desserts)
Pie, apple (4 in. sector) 330
Pie, custard (4 in. sector) 265
Pie, mince (4 in. sector) 340
Pie, lemon meringue (2 in. sector) 300
Cake, angle food (2 in. sector) 110
Cake, layer (2 in. sector) 320
Brownie (3”x2”x2”) 295
Ice cream, plain (1/2 cup) 150
Sherbert (1/2 cup) 118
Vanilla pudding (1 cup) 285
(Fruits)
Apple, raw (medium) 70
Banana, raw (medium) 85
Cantaloupe (1/2) 40
Grapefruit (1/2 small) 50
Orange, raw (medium) 70
Peach, raw (medium) 35
Pear, raw (medium) 100
Pineapple. Canned (1 slice) 95
(Fruit Juices)
Grapefruit (1 cup)
Orange, fresh (1 cup)
Pineapple, canned (1 cup)
Tomato, canned (1 cup)
(Miscellaneous)
Mayonnaise (1 T) 110
French dressing (1 T) 60
Assorted jams (1 T) 55
Sugar (1 T) 50
Hamburger on bun 492
Hotdog on bun 300
Peanut butter sandwich 220
Cheese sandwich 333
Chocolate nut sundae 350
Cashew (1 oz.) 164
Peanuts, chopped (1 T) 50
Fudge (1 oz.) 116
Chocolate creams (1 oz.) 110
(Liquors)
Brandy (1 0z.) 75
Whisky (1 ½ oz.) 125
Beer (12 oz. can) 170
Marini 150
Wines (3 oz. glass) 75-100
CALORIES CONSUMED PER 15 MINUTES
Sitting position activity 20-25 Calories
Standing position with lightweight activity 27-40 Calories
Sweeping, light gardening, carpentry, 43-[60 Calories

walking moderately fast
Heavy work, bowling, golfing, skating, 65-85 Calories
walking fast
Swimming, tennis, running, dancing, 85 and more Calories
skiing, football
CALORIE CONTENT OF NUTRIENTS
1 gram of carbohydrates 4 Calories

1 gram of protein 4 Calories
1 gram of fat 9 Calories
Vitamins 0 Calorie
Minerals 0 Calorie
Water 0 Calorie
PHYSICAL ACTIVITY TABLE
Activity Energy Requirement
Bed rest 27.5
Sedentary 30.0
Light 35.0
Moderate 40.0
Heady 45.0
Maintaining, Losing, and Gaining Weight
• Maintenance of appropriate weight, a well-balanced diet and a

regular exercise program are still the best fundamentally sound
approaches to achieve general fitness.
• The safest and most acceptable method of losing weight is to
engage oneself in vigorous aerobic activities together with a well-
planned diet.
• On gaining weight, it has been found that the most effective
approach is for one to engage in weight resistance training
together with a well-designed diet program.
Maintaining, Losing, and Gaining Weight
• Any excess in calories that are not burned through

physical activity is stored in the body and are later
transformed into fat.
• In terms of weight resistance training, muscle mass has a
greater weight advantage that stored fat. Thus,
developing the muscles of the body will provide greater
increase in body weight and the risk of contracting
common degenerative diseases is also minimized.
Computing for one’s Total Energy
Requirement (TER)
Formula DBW (Desirable Body Weight) x Physical
Activity
(Refer to Table 4 for energy requirement/activity)
Example: DBW = 59 kg. / athlete = Heavy physical
activity
Thus, 59.0 x 45.0 (Energy requirement) = 2655 or 2,700
Calories
How to come up with the DBW (Desirable
Body Weight)?
Here’s how:
1. Obtain your height in centimeters. Note that 1 inch is
equal to 2.54 cm.
2. DBW in kilogram is obtained by subtracting one’s
height from a constant factor 100.
3. DBW for Filipinos or DBW-F is adjusted by subtracting
10% of the obtained DBW value in item number 2 above.
How to come up with the DBW (Desirable
Body Weight)?
For example:
Height: 5’2” = 62 inches
62” x 2.54 cms. = 157.48 - 100
57.48 - 5.74 DBW in kg.
51.74 or 52 DBW-F in kg.
Thank You For
Listening!
DOUGHNUT
125 135 105
MASHED POTATO
(1 cup)
120 110 100
HAM (3 oz.)
295 170 340
CHEESE, CHEDDAR
(1 oz.)
115 150 85
VANILLA PUDDING
(1 cup)
150 295 285
BANANA, RAW
(MEDIUM)
85 100 45
SUGAR (1 T)
80 50 65
PEANUTS, CHOPPED
(1 T)
80 50 65
BEER (12 OZ. CAN)
125 150 170
WATER
5 0 7

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Fueling Our Body for

• Our body is like a machine. It needs to be fuelled for

• Energy is measured in calories. Calories energize us

Wholewheat Bread (1 slice) 55

Doughnut (1) 135

Macaroni w/ cheese (1 cup) 475

Rice (1 cup) 200

Sitting position activity 20-25 Calories

Standing position with lightweight activity 27-40 Calories

Sweeping, light gardening, carpentry, 43-[60 Calories

1 gram of carbohydrates 4 Calories

• Maintenance of appropriate weight, a well-balanced diet and a

• Any excess in calories that are not burned through

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