Energy values of foods

SUBMITTED TO:Dr. Naveen

SUBMITTED BY:Abhishek Thakur

What is energy?Energy: the capacity to do work, such as moving or

heating something.

Calorie: the unit used to measure energya kilocalorie is a unit of energycommonly used to express energy value of food

Energy How we generate Energy from Food Energy In and Energy Out

Input = Food and CaloriesOutput = Metabolism (BMR) and Physical Activity

BalanceWeight MaintenanceWeight IncreaseWeight Loss

The Nutrients in Foods

Nutrients: substances obtained from food and used in the body to promote growth, maintenance, and repair.

Essential nutrients: nutrients that must be obtained from food because the body cannot make them for itself.

Nonessential nutrients: nutrients that the body needs, but is able to make in sufficient quantities when needed; do not need to be obtained from food.

Provide Energy?

-Carbohydrate

-Protein

-Fat

-Vitamins

-Minerals

-Water

YES YES YES NO NO NO

The energy-yielding nutrients

Calorie Values

Calorie value of carbohydrate, fat, and protein… If you know the number of grams of carbohydrate, fat, and protein in a

food, you can calculate the number of calories in it. For example, a deluxe fast-food hamburger contains about 45 grams of carbohydrate, 39 grams of fat and 27 grams of protein (see above).

Remember thisnumber…

Percentage of Total Energy Intake

The percentage of your total energy intake from carbohydrate, fat, and protein can then be determined by dividing the number of calories from each energy nutrient by the total calories, and then multiplying the result by 100.

Components of Energy OutputWe Need Energy for:

Basal Metabolism BMR = Basal Metabolic Rate

Physical Activity

Metabolizing Food

Calories and Energy Balance –

Calories IN = Calories OUT Maintain Weight

Calories IN > Calories OUT GAIN Weight

Calories IN < Calories OUT LOSE Weight

To maintain a desirable weight, energy intakes should not exceed energy needs.

It’s all about Calorie Balance If you eat more calories than your body uses,

they will be stored as fat One pound of body fat is equal to 3,500 kcal

In theory, losing one pound requires a deficit of 3,500 Calories

Eating 500 fewer Calories per day - or expending 500 more Calories - would result in

losing one pound per week

Input & OutputExample

Intake:3,400 kcal

Output:3,005 kcal

IMBALANCE:395 kcal

Eating Breakfast20 min.

At the Gym40 min.

Coffee Break10 min.

Sitting in Class180 min.

Walking to Campus20 min.

Dressing/Washing20 min.

Walking on Campus30 min.

Snack10 min.

Lirary/Study180 min. Eating Lunch

30 min.

Walking Home20 min. Eating Dinner

30 min.

Check email30 min. Driving to-from

Date30 min.

Sleep 71/2 hours

Dancing40 min.Eating Snack

20 min

Hanging out with Date120 minEmailing/Texting

Studying120 min

Undress/Shower30 min

650

50

50

100270

210

25

150250

25 395700

75200

280100

75

1200 6555

400390

50180

260105

490

Walking to-fromCampus30 min.

A day in the life…

Weight Management: To maintain body weight in a healthy

range, balance calories from foods and beverages with calories expended

To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity

Energy Expenditure: Calorie expenditure depends on:

Weight of personType of activity:

○ Length of activity○ Speed of activity○ Metabolic rate

From: Ainsworth, BE, et. al. 1993. Compendium of physical activities: classification of energy costs of human physical activities. Medicine and Science in Sports and Exercise. 25 (1): 71-80.

The ABCs of Eating for Health:

Adequacy:getting all of the essential nutrients, fiber, and energy (calories) in amounts sufficient to maintain health

Balance:eating foods rich in one nutrient while not crowding out foods that are rich in another nutrient

Calorie control:control of energy consumption

Moderation:no unwanted constituent in excess

Variety:different foods, same purposes, different occasions

Contd..

Nutrient dense: refers to a food that supplies large amounts of nutrients

relative to the number of calories it contains.

The higher the level of nutrients and the fewer the number of calories, the more nutrient dense the food

Energy Balance: Body weight is stable when energy

consumed is equal to energy expended. When energy consumed is greater than

expended, weight increases. When energy consumed is less than

expended, weight decreases. One pound of body weight is equal to

3,500 kcalories.

© 2008 Thomson - Wadsworth

Energy Out: The kCalories the Body Expends Energy expenditure includes basal

metabolic activities, physical activity, thermic effect of food and adaptive thermogenesis.

These energy requirements differ from person to person and are affected by age, gender, weight, and height.

The intensity and duration of physical activity also make a difference.


Energy Out: The kCalories the Body Expends Components of Energy Expenditure

Basal Metabolism (basal metabolic rate, BMR)○ 2/3 of energy expenditure○ Supports the basic processes of life○ Resting metabolic rate (RMR) is a measure of

energy slightly higher than BMR.



Basal Metabolism - Factors affecting BMR○ Aging slows BMR○ Height – the taller, the higher the BMR○ Growth increases BMR.○ Body composition (lean body mass increases BMR)○ Fever increases BMR.○ Stress increases BMR.○ Environmental temperature - both heat and cold raise

BMR



Basal Metabolism - Factors affecting BMR○ Fasting/starvation slows BMR.○ Malnutrition slows BMR.○ Hormones

Thyroid hormones can increase or decrease BMR.Premenstrual hormones can increase BMR.

○ Smoking increases BMR.○ Caffeine increases BMR.○ Sleep slows BMR.



Physical activity○ Most variable and changeable○ Voluntary○ It can be significant in weight loss and weight

gain.○ Duration, frequency and intensity influence

energy expenditure.



Thermic effect of food (TEF) is estimated at 10% of total energy intake and involves digestion and absorption.○ Carbohydrate 5-10%○ Fat 0-5%○ Protein 20-30%○ Alcohol 15-20%

Adaptive thermogenesis is the adjustment in energy expenditure related to environmental changes.


Energy Out: The kCalories the Body Expends Estimating energy requirements is affected by

many factors.Gender – men generally have a higher BMRGrowth – BMR is high in people who are

growingAge – BMR declines as lean body mass

decreasesPhysical activity – Activities are clustered by

intensity and vary considerablyBody composition and body size – taller people

have more surface area and heavier people have higher BMRs


Body Weight, Body Composition, and Health Current weight standards use height and

weight data and do not take body composition into consideration.

These may be misleading.


Body Weight, Body Composition, and Health Defining Healthy Body Weight

Body mass index (BMI) measures relative weight for height.○ Underweight is a BMI below 18.5.○ Overweight is a BMI above 25.○ Obese is a BMI above 30.


Body Weight, Body Composition, and Health Body Fat and Its Distribution

Some People Need Less Body Fat○ Fat for fuel○ Fat for insulation and protection○ Fat to assist in nerve impulse transmissions○ Fat to support normal hormone activity

Some People Need More Body Fat○ Thresholds differ among individuals○ Thresholds differ for each function



Fat Distribution○ Intra-abdominal fat around abdominal organs

may be critical.○ Central obesity is excess fat around the trunk

of the body. It is also called abdominal fat or upper-body fat.

○ Associated with increased risks



Waist Circumference○ Practical indicator of fat distribution and

abdominal fat○ ≥ 35 is considered high risk for women.○ ≥ 40 is considered high risk for men.



Other Measures of Body Composition ○ Monitoring changes over time is important.○ Fatfold measures○ Hydrodensitometry○ Bioelectrical impedance○ Air displacement plethysmography○ Dual energy X-ray absorptiometry (DEXA)


Body Weight, Body Composition, and Health Health Risks Associated with Body Weight and

Body Fat An appropriate weight for an individual depends

on many factors which include body fat distribution, health history and current state of health.

Health Risks of Underweight○ Cannot handle medical stresses○ Menstrual irregularities and infertility○ Pregnancy problems○ Osteoporosis and bone fractures


Body Weight, Body Composition, and Health Health Risks

Associated with Body Weight and Body FatHealth Risks of

Overweight○ Diabetes○ Hypertension○ Cardiovascular

disease

○ Sleep apnea○ Osteoarthritis○ Some cancers○ Gallbladder disease○ Kidney disease○ Respiratory problems

– Pickwickian syndrome

○ Complications in pregnancy and surgery


Body Weight, Body Composition, and Health Health Risks Associated with Body

Weight and Body FatCardiovascular disease and obesity have a

strong relationship.Diabetes and obesity have a strong

relationship.○ Insulin resistance and obesity have a strong

relationship.



Weight and Body FatInflammation and the Metabolic Syndrome

○ High blood pressure○ High blood glucose○ High blood triglycerides○ Low HDL cholesterol○ High waist circumference



Weight and Body FatCancer risk increases with weight gain but

the relationship is unclear.Fit and Fat versus Sedentary and Slim

○ Healthy weight is important. ○ Cardiorespiratory fitness is important.


Eating Disorders Many individuals, including young females,

suffer from eating disorders. These include anorexia nervosa, bulimia

nervosa and binge-eating disorders. The causes include a combination of

sociocultural, psychological, and perhaps neurochemical factors.

Athletes are among the most likely group to develop eating disorders.


THANK YOUTHANK YOU

Energy values of foods

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