What is energy?Energy is another word for "calories.“

You burn a certain number of calories just by breathing and digesting. A big person burns more calories every day than a small person. You also burn a certain number of calories through your daily routine

It is important to understand that people with physically active lifestyles burn more calories than those with sedentary or not-as-active lifestyles.

ENERGY IN / ENERGY OUTENERGY IN ENERGY OUT. What you eat and drink What you burn through

physical activity

What is energy balance?The same amount of ENERGY IN and

ENERGY OUT over time = weight stays the same

More IN than OUT over time = weight gain

More OUT than IN over time = weight loss Your ENERGY IN and OUT don't have to

balance exactly every day.

Components of Energy Expenditure

Physicalactivities

Basal metabolismThermic effectof food

Resting metabolism = Basal metabolism

Energy Balance=ENERGY IN vs ENERGY OUT

Basal Metabolism

Dietary Intake Physical Activity

Thermic Effect of food

For example, to reduce ENERGY IN by 150 calories (for a 150 pound person):

Drink water instead of a 12-ounce regular soda

Downsize a medium French fries to a small, or substitute a salad with dressing on the side

Eat an egg-white omelet (w/ three eggs), instead of whole eggs

Use tuna canned in water (6-ounce can), instead of oil

To increase ENERGY OUT by 150 calories:

Shoot hoops for 30 minutes

To increase ENERGY OUT by 150 calories:

Walk two miles in 30 minutes

:To increase ENERGY OUT by 150 calories

Do some gardening for 30 minutes

To increase ENERGY OUT by 150 calories:

Go for a 30 minute bike ride

To increase ENERGY OUT by 150 calories:

Dance with your family or friends for 30 minutes

Managing ENERGY OUTPhysical activity guidelines recommend…

At least 30 minutes of physical activity for adults

At least 60 minutes of physical activity for children

…on most, preferably all, days of the weekActivity time can be broken up into short bursts

A Note on Using BMI

BMI doesn’t work well for those who are…

Muscular

Very tall

Very short

Children – use BMI-for-Age growth charts

BASAL METABOLISM The minimum energy expended to keep a

resting, awake body alive~60-70% of the total energy needs

Includes energy needed for maintaining a heartbeat, respiration, body temperature

Amount of energy needed varies between individuals

INFLUENCES ON BASAL METABOLISMBody surface area (weight, height)GenderBody temperatureThyroid hormoneAgeKcal intakePregnancyUse of caffeine and tobacco

PHYSICAL ACTIVITYIncreases energy expenditure beyond Basal

Metabolic RateVaries widely among individualsMore activity, more energy burnedLack of activity is the major cause of obesity

THERMIC EFFECT OF FOODEnergy used to digest, absorb, and

metabolize food nutrients“Sales tax” of total energy consumed~5-10% above the total energy consumed

TEF is higher for CHO and protein than fatLess energy is used to transfer dietary fat

into adipose stores

NONEXERCISE ACTIVITY THERMOGENESISNon voluntary physical activity triggered by

overeatingFidgeting

Over eating increases sympathetic nervous system activity

Resists weight gain

Fatfold measuresHydrodensitometry Bioelectrical impedance

Air displacementplethysmography

Dual energy X-rayabsorptiometry (DEXA)

Methods Used to Measure Body Fat“

Distribution of Body FatCentral Obesity – Abdominal fat (apple

shape) with higher risk of Diabetes Type 2, Hypertension, Cardiovascular disease

Hip and thigh body fat (pear shape) – less harmful

Waist circumference: Women > 35 inches; Men > 40 inches; high risk

“Apple” and “Pear” Body Shapes Compared

A healthy body contains enough lean tissue to supporthealth and the right amount of fat to meet body needs.

The key to good health is to combine sensibleeating with regular exercise.

According to the two food labels, which food is lower in saturated fat?

According to the two food labels, which food is lower in cholesterol?

NONFAT MILKREDUCED FAT MILK2% Milk fat

Which has more calories and more saturated fat? Which one has more calcium?

Quick Guide to %DV

5%DV or less is low and 20%DV or more is high

The % Daily Values (%DV’s) are based on the Daily Value recommendations for key nutrients but only for a 2,000 calorie daily diet

Plain Yogurt Fruit Yogurt

                                                                                           

If you are concerned about your intake of sugars, make sure that added sugars are not listed as one of the first few ingredients. Other names for added sugars include: corn syrup, high-fructose corn syrup, fruit juice concentrate, maltose, dextrose, sucrose, honey, and maple syrup.

To limit nutrients that have no %DV, like trans fat and sugars, compare the labels of similar products and choose the food with the lowest amount.

Plain Yogurt - contains no added sugars

Fruit Yogurt - contains added sugars

Test Your Food Label Knowledge!Question 1Increasing fiber in your diet is very

important to you.Which of these muffins would you choose to

maximize your fiber intake:The oat bran muffins OR the honey wheat

muffins?

Question 1: fibre

Test Your Food Label Knowledge!Question 2True or False? These pretzels are low in

sodium.

Question 2: sodium

Test Your Food Label Knowledge!Question 3You love desserts but you're concerned

about your calorie intake.Which of these is lower in calories:

Half the container of low fat blueberry frozen yogurt OR    the whole container of low fat cherry yogurt?

Question 3: calories

Test Your Food Label Knowledge!Question 4You're concerned about your calcium

intake.Which has more calcium:

Half the container of low fat blueberry frozen yogurt OR   the whole container of low fat cherry yogurt?

Question 4: calcium

Test Your Food Label Knowledge!Question 5To stay healthy, you want to limit the TOTAL

amount of saturated fat you eat during the day.

True or False? Any one of the following meals can be part of a healthy daily diet.

Question 5: saturated fat

Adulthood Nutritional Stages19 – 30 Young (early) adulthood31 – 50

51 – 70 Middle adulthood (middle age)

Beyond 70 Older adulthood (elderly)

http://www.nutritionmd.org/consumers/general_nutrition/all_stages.html

Nutrition is one of the key factors in ensuring normal fetal development, and protecting the health of the mother.

Extra nutrients and energy are needed:* for fetal growth and development* to support the changes in the mother

that help support the pregnancy.

Increased nutrient needs:Increased energy needs:Increased energy needs:

Approximately 300kcal extra needed in 2nd and 3rd trimesters.

Protein intake is especially important, and should be at least 60g/day.