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The unit of measuring energy in foods and for the bodysneed is the KILOCALORIE or Kcal(Large calorie). It is

the amount of heat required to raise the temperature ofone kilogram of water to 1C. In the metric system ofmeasurement, the unit of energy is the JOULE or J. The

conversion factor for changing Kcal to joule is 4.184 Jouleper Kcal.

CARBOHYDRATE, FAT, and PROTEINare the calorificnutrients yielding 4, 9, 4 Kcal per gram, respectively. One

gram ofALCOHOL gives 7Kcal; ALCOHOL is not anutrient, but when consumed in significant amounts, its

caloric contribution should not be IGNORED.

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4 Kcal/gm for carbohydrate (17 Joules)

9 Kcal/gm for fat (38 Joules)

4 Kcal/gm for protein (17 joules)

The above values 4, 9, 4 Kcal/gm of carbohydrate,fat, and protein are often referred to as the physiological

FUEL VALUES OF FOODS.

Using these values, the caloric values of foods maybe determine.

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Example:A muffin which contains 5 gm protein, 3 gm fat,

and 17 gm carbohydrate will provide the following Kcal.

5 gm protein x 4 Kcal = 20 Kcal3 gm fat x 9 Kcal = 27 kcal

17 gm carbohydrate x 4 kcal = 68 Kcal

Total = 115 Kcal

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The total energy requirement of all human beingsdepends upon 3 factors:

1. Basal metabolism or RESTING ENERGY

EXPENDITURE (REE)2. Physical activity

3. THERMAL EFFECT of FOOD (TEF) also calledSPECIFIC DYNAMIC ACTION of food (SDA).

For persons with other physiological needs likeGROWTH, PREGNANCY, and LACTATION.

ADDITIONAL ENERGY IS NEEDED.

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A.) CONDITIONS NECESSARY FORDETERMINING BASAL METABOLISM RATE

(BMR)

To insure accuracy, the subject must:

1. Be in a fasting or post-absorptive state, atleast 12hours after the last meal

2. Be awake, lying quietly, free from physical fatigue,nervousness or tension as this causes an increase

in heat production.3. The environmental temperature should bebetween 20-25C, so that the subject can

maintain his body temperature.

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B.) METHODS TO ESTIMATE BMR

1. RULE OF THUMB

2. HARRIS-BENEDICT FORMULA

3. FAT-FREE BODY SIZE

4. The 4th method developed byWHO/FAO/UNU in 1984,uses the ff.

equation:

11.6 x wt (Kg) + 897 = REE

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C.) FACTORS THAT INFLUENCE BMR:

BODY SIZE

SEX

BODY TEMPERATURE

GROWTH

AGE

PREGNANCY AND LACTATION

BODY COMPOSITION

STATE OF NUTRITION/BODY CONDITION

CLIMATE

HORMONE SECRETION

SLEEP

PHYSICAL or MUSCULAR ACTIVITY

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D.) SDA OF FOODS

SPECIFIC DYNAMIC ACTION (SDA) orTHERMAL EFFECT of FOOD (TEF)

When food is ingested, digested, absorbedand metabolized, basal metabolism is increased byabout 10% due to stimulating effect of the chemical

products of food. For mixed Filipino diet, use 6% forTEF or SDA.

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The total energy needs of an individual is the compositeof energy necessary to replace basal metabolic needs,

energy expenditure for physical activities, thermal effectof food and other physiologic factors are explained

before.

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The total energy needs of oan adult may be determinedusing one of the methods shown below:

Method I. - the most practical and rapid method of

estimating energy needs based on DESIRABLE BODYWEIGHT(DBW)

Method II. Factorial Method.

Step 1. Calculate basal metabolism using ant of the fourmethods discussed earlier.

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Step 2. Calculate energy needs for PHYSICALACTIVITY(PA) by using the short method above; or bymaking a record of all activities over a 24-hour period.

Step 3. Add 1 and 2 results. Then add 10% to allow for

SDA of foods.

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The amount of energy taken in by an individualshould be equal to the amount of energy

expended during the day. If this o, then theindividual is said to be in energy balance,

maintaining a desirable body weight.

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Underntrition and obesity are cases of energyimbalance. Both indicate the amount of adipose or fattytissues and mean body mass in a persons composition.

The percentage of the body fat and lean body massvaries with individual factors like: AGE and SEX,

GENETIC MAKE-UP, NUMBER and SIZE OF FAT CELLS.An adult man has a range of 14-28% body fat of total

body weight; in a woman, about 15-29%.

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Several methods of determining body fat are used; suchas: SKINFOLD TESTSat various parts of the body,

measuring BIOELECTRICAL IMPEDANCE, the HIP ANDHEIGHT MEASUREMENTfor woman, WEIGHT AND

WAIST MEASUREMENTfor men.

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By using the food exchange lists, determine the numberof exchanges for each of the 7 food groups from 24-hours food record. Multiply the amount of Kcalories

(Kcal) per exchange from the table times the number ofexchanges eaten per group.

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It is common kowledge that practically all weight reduction

programs of private agencies, medical clinics, healtheducation classes on wellness and preventive medicine,

include exercising with dieting. Moderate exercise, as part ofones health maintenance and physical fitness, should be a

regular activity throughout the life cycle.

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BENEFITS OF MODERATE EXERCISE DURING THE LIFE SPAN

CHILDHOOD: Establish lifelong exercise and healthhabits.

ADOLESCENCE: Prevent and treat obesity and eating

disorders.Establish lifelong exercise and health

habits.

ADULTHOOD: Control weight.

Prevent and treat many deseases.

Promote mental health and feelings of wellbeing.

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PREGNANCY: Control excessive weight gain.

More favorable nutrient profile as a

result of increased energy intake.Possibly less constipation and fewer

varicose veins.

LACTATION: Promote return to pre-pregnancyweight.

Possibly improve postpartum mentalstatus.

ELDERLY: Favorable effects on age relatedphysiological changes.

Prevent and treat osteoporosis.

Socialization.

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HARMFUL EFFECTS OF STRENUOUS EXERCISE DURING THELIFE SPAN

CHILDHOOD: Inability to meet energy needs.

Compromised growth and development.

ADOLESCENCE: Inadequate energy intake.Oxidation of dietary protein for energy.

Oligomenorrhea or amenorrhea.

Negative calcium balance and reduced bonemass.

Sports anemia.

ADULTHOOD: Possible increased need for ribof lavin andVit. B6.

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PREGNANCY: Low weight gain.

Low-birth weight infant.

LACTATION: Excessive rate of weight loss, whichcompromises milk productionand infant growth.

ELDERLY: Exercise-related injuries leading todisability and othercomplications.

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