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Nutrition Guide

Nutrition Guide

What is on this page:

What is Nutrition ?

What are Daily Requirements

How Many Calories a Day ?

RDA Vitamins and minerals
Courses on Nutrition

Buy Nutritional Supplements

Find a Nutritionist in Manchester


Other Gelisy Nutritional Pages:

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Nutrition Guide

What is Nutrition ? back to top

From the moment we are born we need food our mothers milk is probably the most nutritious food we will ever have, for most people it is down hill from there but it doesn't have to be. If you were to live longer feel better and look healthier by eating well would you clean up your diet ?


Nutrition is a vast subject we will attempt to cover some of the basic principals and we will be adding to them  over time. We are all told over and over about the important of good nutrition, we are not going to go into diet plans here or fat loss what we aim to do is give you the information to understand what you are eating.   



Food is any solid or liquid which when swallowed can supply any of the following: 

  • Material from which the body can produce movement, heat or other forms of energy.

  • Material for growth, repair or reproduction.

  • Substances necessary to regulate the production of energy or the processes of growth and repair

The components of foods which have these functions are called nutrients, a good diet will provide adequate amounts of all the nutrients required without harmful excesses, from a wide range of foods.


What are Daily Requirements back to top

The bodies has certain daily requirements to provide us with our nutritional needs. Our bodies are like finely tuned engines. It is a delicate balance if the daily requirement for nutriments is short, we may not notice anything straight away but if you regularly miss out on our daily requirements we will begin to develop physical or mental health ailments. The more understand your daily requirements, the more likely we are to get them.


The daily requirements can be catagorized into two basic groups.

1.Correct amount of calories or energy, this is the fuel for our bodys.

2.Vitamins and minerals, these create the chemical reactions in our bodys to make the systems run.


How Many Calories a Day ? back to top

Everybody is different it depend how active you are. Your calorie intake requirements are measured by adding together how much energy your body needs to perform all it's essential functions and how much energy you expend in a day through normal movement and exercise.

For a lot of people, the minimum calorie intake is somewhere between 1500 to 2500 per day.

This amount varies depending on your size, weight, age, muscle mass, gender, and activity levels.

The more muscle you have, the more you burn, even when you are still because muscle tissue needs more calories, this is why bodybuilders eat so much and still look lean.


Activity level back to top
The total amount of energy required by individuals depends on their level of activity and on their body weight. In particular, the more active they are, the more energy they can consume without gaining weight. Below are examples of the energy a person weighing 60 kg would expend doing the following activities for 30 minutes:

• Ironing – 69 kcal
• Cleaning and dusting or walking (strolling) – 75 kcal
• Walking – 99 kcal
• Hoovering – 105 kcal
• Golf – 129 kcal
• Tennis (doubles) - 150 kcal
• Walking (briskly) - 150 kcal
• Mowing lawn (using power-mower) - 165 kcal
• Cycling – 180 kcal
• Aerobics – 195 kcal
• Swimming (slow crawl) – 195 kcal
• Tennis (singles) – 240 kcal
• Running (10 minutes/mile) – 300 kcal
• Running (8.5 minutes/mile) – 345 kcal
• Running (7.5 minutes/mile) – 405 kcal


RDA Vitamins and minerals back to top
UK Recommended Daily Allowances (These where correct at time of publlsh please check google for latest figures)

Vitamins are essential for healthy growth, vitality and physical well being. They occur naturally in minute quantities in foods and generally must be obtained from these foods or from dietary supplements.

There are 13 major vitamins which each have a range of functions in the body.
Vitamins are either fat soluble or water soluble.

Vitamins A, D, E and K are fat soluble. This means that a certain amount of fat is needed in the diet to help the body absorb these vitamins. Unused supplies can be stored in the body.
The B group vitamins and vitamin C are water soluble. They cannot be stored in the body so we need a daily supply of them from the diet.


Vitamins back to top

Vitamin A (Retinol)

RDA = 800mg

USL = 2300mg (800mg when pregnant)


RDA = n/a

USL = 20mg

B1 (Thiamin)

RDA = 1.4mg

USL = 100mg

B2 (Riboflavin)

RDA = 1.6mg

USL = 200mg

B3 (Niacin(amide))

RDA = 18mg

USL = 450mg (niacinamide);USL = 150mg (niacin/nicotinic acid)

B5 (Patothenic)

RDA = 6mg

USL = 500mg

B6 (Pyridoxine)

RDA = 2mg

USL = 100mg

B12 (Cyanocobalamin)

RDA = 1mg

USL = 500mg

Folic Acid

RDA = 200mg

USL = 400mg


RDA = 150mg

USL = 500mg

Vitamin C (Ascorbic)

RDA = 60mg

USL = 2000mg

Vitamin D

RDA = 5mg

USL = 10mg

Vitamin E (Tocopherol)

RDA = 10mg

USL = 800mg

Vitamin K (Phylloquinone)

RDA = n/a

USL = n/a



RDA = n/a

USL = n/a


RDA = 800mg

USL = 1500mg


RDA = n/a

USL = 200mg


RNI = 1.2mg

USL = 5mg


RDA = 150mg

USL = 500mg


RDA = 14mg

USL = 15mg


RDA = 300mg

USL = 350mg


RDA = n/a

USL = 15mg


RDA = n/a

USL = n/a


RNI = 3500mg

USL = n/a

Selenium (Silica)

RNI = 75mg

USL = n/a


RNI = 1.6g

USL = n/a


RDA = n/a

USL = n/a


RDA = 15mg

USL = 15mg


Nutritional Therapy back to top

BSY Group Training
'Let food be your medicine and medicine be your food'.- Hippocrates. Diet has the distinction of being the only major determinant of health that is completely under your control. Such an opportunity to positively influence your health should not be overlooked.

This innovative new course aims to educate the student as to the healing and life enhancing properties of natural foods and to the intelligent use of food supplements (ie vitamins, minerals etc). Nutritional therapy is both preventative and curative and, once its principles have been adapted and applied to an individual's lifestyle a new vigour and zest for living is sure to be experienced.

Subjects included in the course:
A Study of Nutrition in Therapy
Foods as Medicines
Toxic Overload and Detoxification
Nutritional Deficiencies
Enhancing Immune System Function
Diets for Health (eg food combining, vegetarianism, macrobiotics)
Vitamins for Vitality (using vitamins to extend and enhance life)/LI>
Metabolic Typing (tailoring a diet according to specific body types)
Naturopathy (the art, science and philosophy of healing using the power of nature)
Possible Cures for some Common Complaints (eg colds, stress, food allergies, fatigue)



Liposes Serum back to top

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Nutritionist in Manchester  Back to Top

Elizabeth Harfleet WellBeing

0161 740 5917

12 Gwendor Avenue,

Manchester, M8 4LE


Nutritional Therapist

Tel: 0161 773 9704
3, Dorchester Avenue,

Prestwich, Manchester,

Lancashire M25 0LH


Clare Jones Nutritional Therapy

07985 166606
557b, Barlow Moor Rd,

Manchester, Lancashire M21 8AN

Catherine Kane

0161 794 0665
177, Moorside Rd, Swinton,

Manchester, M27 9LD

If you are qualified in Nutritional Therapy list your clinic here free.

email us your: name, address, phone, email, website, products used, qualifications list@gelisy.com




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