Nutrition
A balanced diet is essential for your personal and professional well being as well as
providing prevention for certain diseases.
A typical day as a professional stylist can be
demanding and your diet may be one of the most important factors for your success. You're going
to need all the energy you can get!
Almost all foods contain mixtures of the three energy
nutrients: carbohydrates, fats and proteins. The energy they
contain is measured in calories. The body uses this energy in
several ways: to heat itself, to build its structures and to move
its parts during exercise and activities. The energy may also
be stored in body fat for later use. In addition to the energy
nutrients, other essential nutrients are vitamins, minerals
and water.
You may have heard the term RDA - Recommended Dietary Allowances. The U.S. Government
established the RDA as the appropriate nutrient intakes for people in this country in an attempt to
help them select an adequate diet from the array of available foods. The human appetite cannot
always be trusted to choose foods that are best for the individual or needed to complete the daily
requirements. Many people tend to eat what they like rather than what is best for them.
26
SALON FUNDAMENTALS
Calories burned during exercise and activities
Activity (1 hour)
140 lb
195 lb
person
person
Aerobics, general
381
531
Basketball game
508
708
Bicycling, 10 mph, leisure
254
354
Bowling
191
266
Calisthenics (pushups, sit-ups), light/moderate effort
286
398
Cleaning house, general
222
310
Gardening, general
318
443
Golf, carrying clubs
350
487
Horseback riding, walking
159
221
Jogging
445
620
Judo, karate, kick boxing, tae kwon do
636
885
Mowing lawn
350
487
Rope jumping, moderate
636
885
Running, 6 mph (10 minute mile)
636
885
Ski machine
604
681
Skiing, snow, downhill, moderate
381
531
Tennis, singles
508
708
RDA Guidelines for
Daily Averages
Based on % of calories:
Carbohydrates 60%
(complex)
Fat 30%
(10% or less saturated)
Protein 10%
Data is based on research from Medicine and Science in Sports and Exercise, the "Official Journal of the American College of Sports Medicine."
