Food Energy
Food Energy
Food Energy
Calories = Energy
Fuelling with the right type and amount of food helps you
maximize your workouts and reach goals such as losing fat,
building muscle and improving fitness.1
When you lose weight you lose muscle as well as body fat!
Adequate protein is key to minimizing muscle loss; so is
getting enough overall calories to support health and physical
activity. Otherwise, protein is used for energy instead of
maintaining muscle.1
Enjoy good food sources of protein* with all meals and snacks
to promote satiety (feeling full) and help control appetite;
Meat and Alternatives and Milk and Alternatives provide the
best sources.5
Listen to your bodys hunger cues. Eat when you are hungry,
not bored or tempted by the sight and smell of food.
Fat Fact
We need fat in our diet; it provides energy and essential
fatty acids and delivers fat-soluble vitamins. Too little fat
can negatively affect health, as well as physical and mental
performance.1 Some foods that naturally contain fat are rich
in nutrients and can benefit health for example, fatty fish
(e.g., salmon, mackerel, herring and trout), nuts and cheese.
* See Protein for Active Canadians at dairygoodness.ca for more specific information on protein.
Fruit smoothie
Whole-grain granola bar
Small oatmeal muffin with
raisins
Half a whole-wheat bagel
with sliced banana
Fruit yogurt
Grapes and a few wholewheat crackers
What Is a Serving?
A tennis ball
= 125 mL or cup
A deck of cards
= 75 g or 2 oz meat
A golf ball
= 30 mL or
2 tablespoons
Two erasers
= 50 g or 1 oz cheese
Grain Products
Eggs, 2
Meat, fish or poultry,
75 g (2 oz)
Nuts or seeds, 60 mL ( cup)
Peanut butter or other nut
butter, 30 mL (2 Tbsp)
Tofu and legumes, 150 g
( cup)
Servings/Day
Day 1
Day 2
Day 3
Women, 78 servings
Men, 810 servings
Age
51+:
Women, 7 servings
Men, 7 servings
Grain Products
Age
1950:
Age
51+:
Women, 67 servings
Men, 8 servings
Women, 6 servings
Men, 7 servings
Women, 2 servings
Men, 2 servings
Age
51+:
Women, 3 servings
Men, 3 servings
Women, 2 servings
Men, 3 servings
Age
51+:
Women, 2 servings
Men, 3 servings
7
Sources:
1. American College of Sports Medicine, American Dietetic Association, Dietitians of Canada. Nutrition and athletic performance. Med Sci Sports Exerc
2009;41:709-731.
2. Institute of Medicine. Dietary Reference Intakes: the essential guide to nutrient
requirements. Washington: National Academies Press, 2006.
3. Harvard Health Publications. Healthy solutions to lose weight and keep it off.
A Harvard Medical School special health report. 2011. Available at www.health.
harvard.edu.
4. Redman LM et al. Metabolic and behavioural compensation in response to caloric
restriction: implications for the maintenance of weight loss. PLoS ONE 4(2):e4377.
5. Anderson GH and Moore SE. Dietary proteins in the regulation of food intake
and body weight in humans. J Nutr 2004;134:974S-979S.
6. American Dietetic Association. Position of the American Dietetic Association:
weight management. J Am Diet Assoc 2009;109:330-346.
7. Thomas JG et al. The National Weight Control Registry: a study of successful
losers. ACSM Health Fitness 2011;15(2):8-12.
8. Bacon L and Aphramor L. Weight science: evaluating the evidence for a paradigm shift. Nutr J 2011;10:9.
9. Satter E. Eating competence: definition and evidence for the Satter eating
competence model. J Nutr Educ Behav 2007;39(5S):S142-153.
2012
dairygoodness.ca
csep.ca
15. Moore DR et al. Ingested protein dose response of muscle and albumin protein
synthesis after resistance training in young men. Am J Clin Nutr 2009;89:161-168.
16. Nutrient Rich Foods Coalition. Understanding nutrient density. http://www.
nutrientrichfoods.org/for-health-professionals/scientific-background/keydefinitions/.