Some Facts about diet

Your body needs energy, protein, minerals, vitamins and fibre. In order to get all of these it is important to have a varied and balanced diet, and to eat the right amount. Your body 'burns' food to get energy: the amount of energy provided by food is measured in units called calories.

How many calories do you need? This depends on your weight and on what you do. When you are asleep, your body uses nearly one calorie an hour for every kilogram of weight. So a person who weighs seventy kilos uses about 560 calories while sleeping for eight hours; in other words, he needs about 1680 calories just to stay alive for 24 hours, even without doing anything. More calories are needed for different activities - from 100 calories an hour for playing football. To calculate the number of calories needed per day for an average person, first find out that person's ideal weight. (Your ideal weight is what you should weigh. It depends on your height and your build, and it may be very different from your present weight). Then multiply the correct weight (in kilograms) by 40 for a woman or 46 for a man. A 57-kilo woman may need about 2300 calories a day -more if she does heavy physical work or a lot of sport, less if she is very inactive.

If you eat more than you need, the extra calories turn into fat: if you eat less than you need, the body burns fat to get energy and you lose weight. One way of losing weight is by dieting - eating less. Another way is to go on eating the same amount, but to increase your body's need for energy by taking more exercise. But be careful. It is important to slim - or to start an exercise programme - gradually. Don't try to lose a lot of weight fast. It doesn't usually work, and it can be dangerous.

Ex. 11 Are You the Right Weight? A. Look through the chart. Are you the right weight?(+2kg or - 2 kg is OK).

If not, are you overweight or underweight?

Is your partner the right weight? Ask him the questions.

Men				Women
Height	Weight			Height	Weight
	Small build	Medium build	Large build		Small build	Medium build	Large build
154 cm 157 160 163	52 kg 54 55 57	55 kg 57 59 61	60 kg 62 63 65	142 cm 145 148 151	42 kg 43 45 47	46 kg 47 49 50	50 kg 51 53 55
166	59	63	67	154	48	52	57
169	61	65	70	157	50	54	59
172	63	67	72	160	52	56	61
175	65	70	74	163	54	58	63
178	67	72	76	166	56	60	65
181	70	74	79	169	58	62	67
184	72	76	82	172	60	64	69
187	74	79	84	175	62	66	72
190	76	81	87	178	65	68	74

This is the right weight if you're 25 years old.

If you're between 25 and 45, add half a kilogram per year (i.e. if you're 26 add 1/2 kg, if you're 27 add 1 kg, if you're 28 add 1 1/2 kg, etc). If you're over 45, add 10 kilograms. If you're under 25, subtract half a kilogram per year.

B. What slimming diet would you recommend to a friend of yours who wants to

lose weight?

C. Have you ever tried a slimming diet? Do you recognise yourself?