19 A Christian Guide to Body Stewardship, Diet and Exercise Table 2.3. Daily Caloric Needs Based on Age, Gender and Activity Level Males Age Females Sedentary Moderately Active Active Sedentary Moderately Active Active 1,000 1,000 1,000 2-3 1,000 1,000 1,000 1,200-1,400 1,400-1,600 1,600-2,000 4-8 1,200-1,400 1,400-1,600 1,400-1,800 1,600-2,000 1,800-2,200 2,000-2,600 9-13 1,400-1,600 1,600-2,000 1,800-2,200 2,000-2,400 2,400-2,800 2,800-3,200 14-18 1,800 2,000 2,400 2,400-2,600 2,600-2,800 3,000 19-30 1,800-2,000 2,000-2,200 2,400 2,200-2,400 2,400-2,600 2,800-3,000 31-50 1,800 2,000 2,200 2,000-2,200 2,200-2,400 2,400-2,800 51+ 1,600 1,800 2,000-2,200 After we have determined how many calories we should be consuming per day, the next step is to determine what percentage of our daily calories should come by way of carbohydrates, protein and fats. Carbohydrates Carbohydrates are primarily a source of readily available energy. They also provide sweetness and flavor to foods, are a source of necessary fiber, and help to spare the use of protein as an energy source. The AMDR for carbohydrates is 45-65%, which means carbohydrates should make up 45-65% of total calories per day (for the general population). A helpful visual to consider when choosing foods is to aim for half your plate to be fruits and vegetables and about a quarter to be starchy vegetables or grains. The primary function of carbohydrates is to provide energy for muscle contractions. Although the body can use proteins and fats for energy, it is not preferred and comes at a cost (e.g., decreased mental/athletic performance and muscle catabolism (breaking down of muscle tissue)). Carbohydrates come in simple forms such as sugars and complex forms such as starches and fiber. They can be broken down into three categories: monosaccharides (one sugar molecule), disaccharides (two sugar molecules), and polysaccharides (long chains of sugar molecules). Monosaccharides and disaccharides are classified as simple carbohydrates as they are easily and quickly digested, whereas polysaccharides are classified as complex carbohydrates as they take longer for the body to digest. This is an important consideration for individuals with diseases like diabetes and glucose insensitivity as polysaccharides, due to their slower rates of digestion and absorption, help to prevent spikes in blood sugar. Table 2.4 lists the different classifications of carbohydrates as well as sample foods in which they can be found.
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