bioed online food and fitness virtual workshop activity three: your energy needs by nancy moreno,...

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Food and Fitness Virtual Workshop

Activity Three: Your Energy

Needs

By Nancy Moreno, PhD and Paula Cutler, BS

Baylor College of Medicine

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Energy What is energy? Where do we get energy? Do we all need the same

amounts of energy?

Astronaut Edward T. Lu exercises on board the International Space Station.

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Energy “IN” Food provides us with the energy that we need to live.

Everything we do requires some amount of energy: Running fast around a track. Sleeping.

We call this energy “calories.” A “calorie” is a measure of the heat loss when

food is burned.


Energy “IN” Calories in food come from:

Carbohydrates (@ 4 cal/g) Protein (@ 4 cal/g) Fats (@ 9 cal/g).

The food we eat contains combinations of these sources of energy.

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PROTEIN

• Is necessary to build and repair muscle and all tissues.

• Is needed for cells to talk to each other.• Is burned to provide energy.

ChickenNuts Beans

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FAT

Is required to keep our bodies warm. Protects our muscles, bones, and organs. Allows us make cell membranes. Is burned to provide energy

Butter-saturated fat

Avocado-saturated fat

Vegetable Oils-unsaturated fat

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FAT

Butter-saturated fat: solid at room temperature

Avocado-saturated fat: solid at room temperature

Vegetable Oils-unsaturated fat: liquid at room temperatureUnsaturated fat is more healthy to eat than saturated fat.

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CARBOHYDRATE

•Is the main source of energy for all our tissues and our brains must have it (grains are for brains!).

•Healthier carbohydrates come from complex carbohydrates (whole foods-not refined). Simple sugars (refined foods), especially in excess, can be unhealthy. beans, vegetables cake, cookies, chips

CarrotsPasta

Fruit


EATING FOOD FOR HEALTHIf you don’t eat enough of what you need it

can lead to NUTRIENT DEFICIENCY.

• Not enough protein and vitamins

• Not enough protein and calcium

• Not enough fat, vitamins, minerals

• Not enough protein, vitamins, minerals, fiber

Weak bones

Weak muscles

Unhealthy skin and hair

Weak immune system


EATING FOOD FOR HEALTHIf you eat more food than you need

it can lead to CHRONIC DISEASE.•Overweight/

Obesity

•Heart disease

•Type II Diabetes

Is caused by eating too much fat and being overweight.

Is caused by eating too much processed sugar and being overweight.

Is caused by eating too many calories (from any source).


If you eat the right amount of foods that provide what you need for energy and building materials to promote health, you are more likely to live a long, healthy life!!!

BUT…


If you DON’T eat the right amount of foods,

you are more likely chronic disease such as

heart disease and/or diabetes!!!

AND…


Energy “OUT”

Activities “burn” calories.

Different activities burn different amounts of calories.


Energy Balance It’s important to understand the

balance between the energy input (eating

calories) and energy output (activities

that “burn” calories) Then you can self-monitor your

eating and exercise activities to stay at a healthy weight for you and decrease the possibility of disease.


Energy BalanceEQUILIBRIUM

Energy balance is achieved when the energy intake (food eaten) is equal to the energy output (calories “burned”).

Your weight stays the same.

Calorie OUTPUT=2500/day

EQUILIBRIUM2500-2500

=0Body Weight

Stays the Same

Calorie INPUT

= 2500/dayLunch

Breakfast


Energy Balance: Equilibrium

Energy In (Eating): 2000 kcalEnergy Out

(BMR and Physical Activity) : 2000 kcal

Equilibrium: Energy Input = Energy Output2000-2000=0

Result: Body Weight Stays the Same


Energy “OUT”1. Basal Metabolic Rate (BMR)

BMR is the largest factor in determining overall metabolic rate.

It determines how many calories you need to maintain, lose or gain weight.

Definition: the energy used when the body is in a fasting state (not eating for 12 hours or more) to keep a resting, awake body alive in a warm, quiet environment.


Energy “OUT”

1. Basal Metabolic Rate (BMR) The processes involved include

maintaining: a heartbeat, respiration, body temperature, digestion and other functions.

Basal metabolism varies 25-30% between different people.


Energy “OUT”

There are two main categories of how energy is used in the body:

1. Basal Metabolic Rate (BMR).2. Physical Activity.


Sample Calculation of Basal Metabolic Rate

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Total Calories Expended Depend On Activities Use the BMRs already calculated to estimate total energy needs

of: Boy (136 lb; 67 in tall; spends most time watching TV). Girl (127 lb; 64 in tall; plays soccer two hours per day).

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Basal Metabolic Rate (BMR) Changes with Age

1050110011501200125013001350140014501500

15 25 35 45 55 65

BMR

Daily Baseline Calorie (kcal) Needs

Age in Years

Daily Baseline Calorie Needs of a Female, by Age (weight = 127pounds, height = 64 inches

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bioed online food and fitness virtual workshop activity three: your energy needs by nancy moreno,...

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