Energy Needs

Basal Metabolic Rate and Physical Activity Level

Basal metabolic rate (BMR) and physical activity level (PAL) are measures of energy requirement and activeness respectively.

Basal metabolic rate (BMR)

BMR - the absolute minimum level of energy required to stay alive. It covers basic life processes, like breathing and maintaining a heartbeat.
These processes can take up almost 75% of our daily energy use. The rest is used up by processes like digestion and physical activity.

Factors affecting BMR

Age - our muscle mass reduces with age. This causes BMR to decrease.
Gender - as women are generally smaller and have less muscle mass than men, they tend to have lower BMRs than men.
Exercise/physical activity - the more a person exercises, the more muscle they'll build up. This will raise their BMR.
Height and weight - the larger or heavier a person's body, the more calories they need and the higher their BMR.

Physical activity level (PAL)

PAL - a measure of how much exercise someone does or how active they are.
The more active a person, the higher their PAL will be.

Daily energy requirement equation

Daily energy requirement (kcal) = BMR × PAL

Balancing energy intake

To stay at a healthy weight, a person must balance their energy intake.
- A person will gain weight if they consume more energy than they use.
- A person will lose weight if they consume less energy than they use.

Recommended Percentage Intakes

Our main energy sources are proteins, carbohydrates and fats. Government guidelines recommend that we eat them in certain proportions:

Carbohydrates - 50%

We should get most of them from starchy foods and naturally-occurring sugars (from milk (lactose) and fruit (fructose)).
A maximum of 5% should come from added sugars.

Fat - 35%

35% is recommended as a maximum. Consuming less is fine.
We should try and consume as little saturated fat as we can.

Protein - 15%

We should try to eat a mix of proteins (animal and plant based).

1Food Preparation Skills

1.1Food Preparation Skills

1.1.1General Practical Skills

1.1.2Knife Skills

1.1.3Preparing Fruit, Vegetables & Using Equipment

1.1.4Cooking Methods: Prepare, Shape & Combine

1.1.5Sauce Making, Tenderising & Marinating

1.1.6Dough & Pastry

1.1.7Shaping & Finishing Dough

1.1.8Raising Agents & Mixtures

1.1.9End of Topic Test - Food Preparation Skills 1

2Food, Nutrition & Health

2.1Macronutrients

2.1.1Proteins

2.1.2Proteins 2

2.1.3Fats

2.1.4Carbohydrates

2.1.5Carbohydrates 2

2.2Micronutrients

2.2.1Fat-Soluble Vitamins

2.2.2Water-Soluble Vitamins

2.2.3Minerals & Water

2.2.4Minerals & Water 2

2.2.5End of Topic Test - Macro & Micronutrients

2.3Nutritional Needs & Health

2.3.1Informed Choices for a Balanced Diet

2.3.2Informed Choices for a Balanced Diet 2

2.3.3Energy Needs

2.3.4Nutritional Analysis

2.3.5Diet Modifications

2.3.6Diet-Related Problems

2.3.7Diet-Related Problems 2

2.3.8End of Topic Test - Nutritional Needs & Health

3Food Science

3.1Cooking of Food & Heat Transfer

3.1.1Reasons for Cooking & Heat Transfer

3.1.2Water-Based Cooking Methods

3.1.3Fat-Based Cooking Methods

3.1.4Dry Cooking Methods

3.1.5Dry Cooking Methods 2

3.2Functional & Chemical Properties of Food

3.2.1Proteins & Carbohydrates

3.2.2Fats & Oils

3.2.3Raising Agents

3.2.4End of Topic Test - Food Science

4Food Safety

4.1Food Spoilage & Contamination

4.1.1Microorganisms & Signs of Food Spoilage

4.1.2Enzymes & Signs of Food Spoilage

4.1.3Food Poisoning

4.1.4Bacterial Contamination

4.1.5Microorganisms in Food Production

4.2Principles of Food Safety

4.2.1Temperature Control

4.2.2Ambient Foods & Food Labels

4.2.3Preparing, Cooking & Serving Food

4.2.4End of Topic Test - Food Safety

5Food Choice

5.1Factors Affecting Food Choice

5.1.1Factors Which Influence Food Choice

5.1.2Food Choices

5.1.3Religious Food Choices

5.1.4Food Labels

5.1.5Mandatory Food Labels

5.1.6Optional Food Labels

5.1.7Marketing Influences

5.1.8End of Topic Test - Food Choice

5.2British & International Cuisines

5.2.1British Cuisine

5.2.2Japanese Cuisine

5.2.3Japanese Ingredients & Dishes

5.2.4Spanish Cuisine

5.2.5Spanish Ingredients & Dishes

5.3Sensory Evaluation

5.3.1Taste Receptors & Olfactory Systems

5.3.2Sensory Testing Methods

5.3.3Sensory Testing Methods 2

5.3.4End of Topic Test - Cuisines & Senses

6Food Provenance

6.1Environmental Impact & Sustainability of Food

6.1.1Food Sources - Intensive & Organic Farming

6.1.2Food Sources - Genetically Modified Crops

6.1.3Food Sources - Reared Food

6.1.4Food Sources - Caught Food

6.1.5Food & The Environment

6.1.6Food & The Environment 2

6.1.7Sustainability of Food

6.1.8Sustainability of Food 2

6.1.9End of Topic Test - Environmental Impacts

6.2Food Processing & Production

6.2.1Primary Food Processing

6.2.2Primary Food Processing 2

6.2.3Secondary Food Processing

6.2.4Fortification

6.2.5Additives

6.2.6End of Topic Test - Food Processing & Production

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