chapter 13 nutrients that provide energy (carbohydrates, fats, and proteins) ©2015 cengage learning
TRANSCRIPT
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Chapter 13
Nutrients That Provide Energy(Carbohydrates, Fats, and Proteins)
©2015 Cengage Learning.
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What is Energy?
• Energy is the capacity to work or engage in activity.– Where do we get energy?– What foods yield energy?– Do all nutrients provide the same amount of
energy?– What happens when you take in too much
energy?
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How Much Energy Do You Need?
• A person’s energy needs are determined by a combination of:– Basal metabolic rate (BMR)– Physical activity– Thermic energy - the amount of energy used
to digest food and store/release energy
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What is BMR?
• This is the amount of energy needed to perform involuntary body processes, such as:– Breathing – Blood circulation– Heart beat– Muscle tone– Nerve activity
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What Factors Affect BMR?
• Age • BMR burns approximately 1 calorie per minute• This rate slows by approximately 1% each yr.
after age 25 yrs.• Body temperature
• Cooler environments cause BMR to speed up• Nutritional status• Body composition
• Muscle is more active than fat tissue and burns more calories
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The Basics
• Proteins
• Carbohydrates
• Fats
• Sodium
• Vitamins and minerals
• Water
All calories come from these three nutrients
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Energy
• Carbohydrates and proteins each yield four calories per gram.
• Fats yield nine calories per gram.
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Children’s Energy Needs
• Young children have a greater need for calories and essential nutrients than do adults because of:– Rapid growth
– Faster metabolism
– Higher activity levels
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Carbohydrates
• Carbohydrates:
– Yield four calories (energy) per gram
– Should make up 50 to 60 percent of one’s total daily calories
– Consist of two important groups:• Starches, such as grains• Sugars found in fruits, vegetables, and milk
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Fats
• Fats:– Yield nine calories (energy) per gram
– Should make up no more than 25 to 30 percent of one’s daily calories
– Are present in three forms:• Saturated (animal-based)• Unsaturated (plant-based)• Cholesterol (primarily animal-based)
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Fats—They’re Everywhere!
• Not all fat is bad or unhealthy. • Fat provides calories for energy.• Fat tastes good, it slows digestion, and it makes
us feel satisfied longer after a meal.• Dietary fats should not be restricted for children
younger than two years.
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Proteins
• Proteins: – Provide four calories per gram
– Yield energy, but are used primarily for building body tissue
– Rich sources include • Fish, poultry, pork, and beef• Eggs, cheese, and milk• Peanut butter• Dried peas, beans, lentils, and soybeans
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Childhood Obesity
• Is increasing at an alarming rate
• Occurs when more calories are taken in than are used
• Contributing factors:– Frequent consumption of high-fat
foods: fast foods, low-density snacks, and sugary foods (bakery, fruit juices, and designer drinks)
– Sedentary lifestyle (inactivity)
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Childhood Obesity
• Strategies for addressing children’s weight problems:– Increasing physical activity is often effective– Making healthy dietary changes to include
more fruits, vegetables, whole grains, and lower fat foods
– Replacing sugary drinks with water– Being a positive role model– Not using food as a reward or punishment
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Obesity Trends
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Obesity Trends
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CDC Obesity TrendsBRFSS, 2010
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
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BMI Calculation
• Calculate your BMI by going tohttp://www.nhlbisupport.com/bmi/ and click on the “BMI Tables”.
• When you are finished, explore the links listed under “Aim for a Healthy Weight.”
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Video Quiz
1. What strategies did the Cambridge school implement to increase children's acceptance of healthier food choices?
2. How does gardening foster children's interest in healthy eating?
3. What healthy food choices did you note during this video?
4. What evidence did the school have to show that the changes they made were having a positive effect?
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Case Study
The dietitian at the Women, Infant, and Child (WIC) office met with Olivia's mother during their last clinic visit to discuss the importance of limiting Olivia's sugar and sugary drink intake. Although Olivia is only 5, she has already had extensive dental work because of tooth decay. The dentist has also counseled Olivia's mother about supervising her daughter's tooth brushing practices and eliminating refined sucrose from her diet.
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Case Study
bread, cereals, pastas 15 grams/slice or ounce
fruits and juices 10 grams/ ½ adult serving
starchy vegetables 10 grams/ ½ adult serving
milk 6 grams/ ½ cup
•Plan a day's menu (including snacks) for Olivia that contains at least 150 grams of carbohydrates without any refined sucrose (table sugar). Use the following average amounts of carbohydrates:
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• What nutrient-dense snack items would you suggest that Olivia's mother serve in place of those with refined sugars?