the energy balancing act unit 1

The Energy Balancing Act

What’s it all about?

Awesome.2Cents!

2012 Copyright PBRC2

In this lesson, we will discuss…

An introduction to Energy Balance What determines the energy in and energy out components What happens with energy imbalances over time? Tips to maintain energy balance


Energy BalanceWhy is this important?Why is this important?

Energy balance it’s like a scale

Seesaw

Energy input Energy output


Energy InputWhere is it coming from?

Your energy input is the food that you eat– Calories coming from our foodCalories coming from our food

Calories (energy) provided by 3 macronutrients

– Fat – Carbohydrate– Protein


Energy InputThe MacronutrientsThe Macronutrients

1 gram fat = 9 kcal9 kcal 1 gram carbohydrate = 4 kcal4 kcal 1 gram protein = 4 kcal4 kcal

Types of fat

Saturated – solid at room temperature (butter, lard), causes hardening of arteries.

Unsaturated fat – liquid at room temperature (oils).

Trans fat – Produced during food processing, occurs in ready - made foods such as cakes, crackers. Increases bad cholesterol in the blood.



Energy InputCalculating % of Calories from

Macronutrients

In one serving of pizza (technically 2 slices), there are:– 280 kcal280 kcal– 14 grams of total fat14 grams of total fat– 28 grams of carbohydrates28 grams of carbohydrates– 13 grams of protein13 grams of protein

What % of calories come from fat, carbohydrates and protein in this example?

45% from fat; 40% 45% from fat; 40% from carbohydrates; from carbohydrates;

19% from protein19% from protein


Energy Input Calculating % of Calories from

Macronutrients

On Monday, Jane consumed:– 1,800 kcal1,800 kcal– 65 grams of fat65 grams of fat– 240 grams of carbohydrates240 grams of carbohydrates– 55 grams of protein55 grams of protein

What percent of calories come from fat, carbohydrate, and protein?

Remember that there are:

9 kcal per gram of fat 4 kcal per gram of carbohydrate

4 kcal per gram of protein

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Energy InHow Many Calories?How Many Calories?

Nutrition Facts Label– Serving sizeServing size– Number of servings per containerNumber of servings per container– CaloriesCalories– Total fatTotal fat– Total carbohydratesTotal carbohydrates– ProteinProtein


Energy Output

The calories you burn each day 3 components:

– Basal metabolismBasal metabolism– Physical activityPhysical activity– Thermic effect of foodThermic effect of food

basalmetabolism

Physicalactivity

Thermic effectof food

60- 65% Basal metabolism

25- 35% Physical activity

5- 10% Thermic effect of food

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Energy OutBasal MetabolismBasal Metabolism

Basal metabolism or Basal Metabolic Rate (BMR)Basal metabolism or Basal Metabolic Rate (BMR)

Defined as the amount of energy required to support the operation of all internal body systems at rest except for digestion.

– Usually the largest part of energy output for most people

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Basal metabolic rateBasal metabolic rateWhat affects it?What affects it?

Contributing factors:– Body structure– Body composition – Gender– Age

Large muscle mass = higher BMR


Basal metabolic rateBasal metabolic rateWhat affects it?What affects it?

Other factors:– Temperature (fever)– Thyroid gland secretion– Diet type– Periods of growth

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Physical Activity

Highly variable from person to person

How much will you burn?– Body size– Muscle movement


Energy Cost for Various Physical Activities

Activity Calories used per hour

Sleep 60

Sedentary activitiesSuch as reading, eating, watching television, sewing, playing cards, using

a computer, studying, other sitting activities.

80 to 100(average = 90)

Light activitiesSuch as cooking, doing the dishes, ironing, grooming, walking slowly, more

strenuous sitting activities

110 to 160(average = 135)

Moderate activitiesSuch as walking moderately fast, making beds, light gardening, standing

activities requiring arm movement

170 to 240(average = 205)

Vigorous activitiesSuch as walking fast, bowling, golfing, yard work

250 to 350(average = 300)

Strenuous activitiesSuch as running, dancing, bicycling, playing football, playing tennis,

cheerleading, swimming, skiing, playing active games

350 or more

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Thermic Effect of Food

About 5 to 10% of total energy output.

Energy required for digestion and absorption. This includes the breakdown of foods in the intestinal track by enzymatic action, absorption into the bloodstream, the uptake by the intestinal cells, the transport by the lymphatic system, or via portal circulation in the liver.

How Does Energy Balance Work?

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So, Energy Balance looks like…

Energy In Energy Out (Calories eaten) (Calories used)• What you eat

• How much you eat

• Basal metabolism

• Physical activity

• Thermic effect of food

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Am I in Energy Balance?

Remember this:– Energy in > Energy out Energy in > Energy out Weight Weight gaingain– Energy in < Energy out Energy in < Energy out Weight Weight lossloss– Energy in = Energy out Energy in = Energy out Weight Weight maintenancemaintenance

Energy In Energy Energy In Energy outout


Basal metabolic rate calculator

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


Let’s calculate BMR

Sue 18 yrs, 5’ 4”, 145 lbs, Women: BMR = 655 + ( 4.35 x weight in pounds ) + (

4.7 x height in inches ) - ( 4.7 x age in years ) Sue = 655 + (4.35 x 145) + (4.7 x 64) - (4.7 x 18) = 665 + 630.75 + 300.8 – 84.6 = 1511.99 ~ 1512


Harris Benedict Formula

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calories = BMR x 1.2 If you are lightly active (light exercise/sports 1-3 days/week) : Calories

= BMR x 1.375 If you are moderately active (moderate exercise/sports 3-5

days/week): Calories = BMR x 1.55 If you are very active (hard exercise/sports 6-7 days a week) : Calories

= BMR x 1.725 If you are extra active (very hard exercise/sports & physical job) :

Calories = BMR x 1.9


Let’s calculate energy expenditure

Sue: Sleep = 9 hrs, Light activity = 6 hrs, Sitting in class = 5 hrs, Homework = 2 hrs, Walking = 2 hrs. Total = 24 hours

Sue EE = (9/24 x BMR) + (6/24 x BMR x 1.375) + ( 7/24 x BMR x 1.25) + (2/24 x BMR x 1.55)

= (9/24 x 1512) + (6/24 x 1512 x 1.375) + (7/24 x 1512 x 1.25) + (2/24 x 1512 x 1.55)

= 567 + 519.75 + 551.25 + 195.30 = 1833.3 ~ 1833

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The Truth About Physical Activity

People are much too inactive.

Only 4 in 10 women are engaging in the recommended levels of activity.

Activity is influenced by:– AgeAge– GenderGender– Income statusIncome status– Education statusEducation status

Source: CDC. Behavioral Risk Factor Surveillance System, 2001. Photo from: http://womenshealth.gov


The Benefits of Exercise

Strengthens your cardiovascular and respiratory systems Keeps bones and muscles strong Helps to manage weight Helps to prevent or manage diabetes Helps to ease depression and manage pain and stress Lowers your risk for developing certain cancers Helps you to sleep better


Inactivity

Leads to a loss of muscle, to obesity, and to reduced functional ability.

Increases the risk for cardiovascular disease, diabetes, and some cancers.

Individuals who are physically fit can do more things, have better endurance for activities and tasks, and are healthier than individuals with low fitness.

Try to incorporate small changes into daily activities.

KalickBA

Edit: diabetes, and some cancers.


Energy ImbalanceContributing to Weight GainContributing to Weight Gain

Consuming more energy (calories) than what you use will lead to weight gain over time.

Accumulation of 3,500 kcal = 1 lb gainAccumulation of 3,500 kcal = 1 lb gain Increasing trend in today’s society

– Portion sizes– Convenience foods– Sedentary activities (watching TV, video games)

How do we overcome this?


Recommendations for Physical Activity

Engage in at least 60 minutes of physical activity on most, preferably all, days of the week.


Now, to Review what we have learned…

Going on a weight-loss diet is an example of creating an intentional energy

deficit.

--True or False-- True. If you are going on a weight-loss diet, you

are either reducing the calories that you eat, exercising, or both (likely both)– in which case,

yes you would be creating an energy deficit because your energy intake would be lower

than output.



Energy deficiency occurs when energy output is less than energy intake (or in other words, energy input > energy energy input > energy

outputoutput)

--True or False-- False. An energy deficiency arises when you are not consuming enough calories. In which case, your energy input would be less than your energy output, not the opposite.



Energy deficiencies may be caused by poverty, famine, illness, or dieting.

--True or False--

True. Any of these instances could lead a person to consume less energy than what they are required to consume. Some are by choice (dieting), and others are a consequence of the

situation (poverty, famine, illness)



An excess of 2,400 calories in the diet leads to one pound of stored body fat.

--True or False--

False. It is an excess of 3,500 calories in the diet that leads to one pound of stored body fat. And, remember, that this is a cumulative excess. It doesn’t have to occur within a specified time

frame.



Just a small daily energy excess can result in a number of added pounds of

body fat over a period of years.

--True or False--

True. Remember the example of eating one extra candy car each day. In less than 2 weeks, this could lead to one additional

pound of body fat, and over the course of 1 year, nearly 30 pounds of additional body

fat.



The more excess fat a body has, the greater the risks for health problems.

--True or False--

True. The more body fat that you have over the recommended amount, the

greater your risk for health problems. Also, the location of body fat is important. Body fat centralized around the abdomen is a

greater risk factor that body fat centralized around the hips.


The Pennington Biomedical Research Center is a world-renowned nutrition research center.

VISION

Our vision is to lead the world in eliminating chronic diseases.

MISSION

Our mission is to discover the triggers of chronic diseases through innovative research that improves human health across the lifespan. We are helping people live Well Beyond the Expected.

The Pennington Center has several research areas, including:Clinical Obesity ResearchExperimental ObesityFunctional FoodsHealth and Performance EnhancementNutrition and Chronic DiseasesNutrition and the BrainDementia, Alzheimer’s and healthy agingDiet, exercise, weight loss and weight loss maintenance

The research fostered in these areas can have a profound impact on healthy living and on the prevention of common chronic diseases, such as heart disease, cancer, diabetes, hypertension and osteoporosis.

The Division of Education provides education and information to the scientific community and the public about research findings, training programs and research areas, and coordinates educational events for the public on various health issues.

We invite people of all ages and backgrounds to participate in the exciting research studies being conducted at the Pennington Center in Baton Rouge, Louisiana. If you would like to take part, visit the clinical trials web page at www.pbrc.edu or call (225) 763-3000.

Authors: Heli Roy, PhD, RDShanna Lundy, MS

Division of EducationPhillip Brantley, PhD, DirectorPennington Biomedical Research CenterSteven Heymsfield, MD, Executive Director

the energy balancing act unit 1

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