Energy

1
Energy Calories

• Lecture 2
• January 28, 2008
• Dr. Quadro

2
Energy

• How we generate Energy from Food
• Energy In and Energy Out
• Input Food and Calories
• Output Metabolism (BMR) and Physical Activity
• Balance
• Weight Maintenance
• Weight Increase
• Weight Loss

3
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.

4
The Nutrients in Foods

• The energy-yielding nutrients
• Carbohydrate
• Fat
• Protein
• Energy the capacity to do work, such as moving
  or heating something.
• Calorie the unit used to measure energy
• Alcohol is a nonessential nutrient but it does
  contain calories

5
Provide Energy?

• Carbohydrate
• Protein
• Fat
• Vitamins
• Minerals
• Water

• YES
• YES
• YES
• NO
• NO
• NO

The energy-yielding nutrients
6
Energy Input

• Energy the capacity to do work, such as moving
  or heating something
• Calorie the unit used to measure energy
• a kilocalorie is a unit of energy
• commonly used to express energy value of food

7
Definition of calorie(in Physics)

• Calorie the amount of energy necessary to raise
  the temperature of one gram of water by one
  degree Celsius
• In Nutrition one uses caloriekcal (1000 calories)

8
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9
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, 27 grams of protein, and 39 grams
  of fat (above).

10
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 your answer by 100 to get
  the percentage.

11
Calculating Energy Intake

• Counting Calories
• If you know the approximate composition of the
  foods you eat ( carb, pro, fat), and can
  estimate the weight, you can calculate the number
  of calories
• Use the food composition tables
• Use a diet analysis program

12
Calorie Calculation Exercise
Premium Crispy Chicken Ranch BLT Sandwich
Serving Size 8.6 oz (245 g)
Medium French Fries Serving Size 4 oz (114 g)
Coca-Cola Classic (Medium) Serving Size 21 fl.
oz
13
Calorie Calculation Exercise
FAT CARB PRO Sandwich (g) (g) (g)
Honey Wheat Roll 3 48 7 Crispy Chicken
9 13 19 Bacon 7 1 7 Ranch
Sauce 2 2 0 Leaf Lettuce 0 0 0
Tomato Slice 0 1 0 Medium French
Fries 16 47 4 Medium COKE 0 58 0
14
Calorie Calculation Exercise
FAT CARB PRO CALORIES Sandwich Honey Wheat
Roll 27 192 28 247 Crispy Chicken
81 52 76 209 Bacon 63 4 28 95 Ranch
Sauce 18 8 0 26 Leaf Lettuce 0 0 0 0 Tomato
Slice 0 4 0 4 Medium Fries 144 188 16 348 Medium
COKE 0 232 0 232
1161 kcal
15
Components of Energy Output

• We Need Energy for
• Basal Metabolism
• BMR Basal Metabolic Rate
• Physical Activity
• Metabolizing Food

16
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

17
The ABCs of Eating for Health

• 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

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The ABCs of Eating for Health
19
Nutrient Recommendations

• Dietary Reference Intakes (DRI) a set of
  reference values for energy and nutrients that
  can be used for planning and assessing diets for
  healthy people.
• Established by a committee of nutrition experts
  selected by the National Academy of Sciences
  (NAS)
• Based on latest scientific evidence regarding
  diet and health
• The first set was called the Recommended Dietary
  Allowances (RDA) first published in 1941
  revised ten times
• The series of DRI reports have been published
  since 1997

20
The DRI Reports
0

• Calcium, vitamin D, phosphorus, magnesium, and
  fluoride, 1997
• Folate, vitamin B12, other B vitamins, and
  choline, 1998
• Vitamins C and E, selenium, and carotenoids, 2000
• Vitamins A and K and trace minerals, 2002
• Energy, macronutrients, and physical activity,
  2002
• Water, potassium, sodium, chloride and sulfate,
  2004
• Other food components (for instance,
  phytochemicalsthe nonnutrient compounds found in
  plant-derived foods like garlic and soy)
• Alcohol
• DRI tables are located inside the cover of the
  textbook
• Full text reports are available at www.nap.edu

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Dietary Reference Intakes (DRIs)

• Include
• Estimated Average Requirement (EAR)
• RDAs (Recommended Daily Allowances)
• Tolerable Upper Limit (UL)

22
Reference Value Definitions

• Estimated Average Requirement (EAR)
• a daily nutrient intake value that is estimated
  to meet the requirements of half the healthy
  individuals in a group
• intake at which the risk of inadequacy is 0.5 (50
  percent) to an individual
• Recommended Daily Allowance (RDA)
• the average daily intake level that is sufficient
  to meet the nutrient requirement of nearly all
  (97-98) healthy individuals in a particular life
  stage and gender group
• the intake at which the risk of inadequacy is
  very smallonly 0.02 to 0.03 (2 to 3 percent)
• Tolerable Upper Limit (UL)
• highest level of a daily nutrient that is likely
  to pose no risk of adverse health effects to
  almost all individuals

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Setting DRIs
Risk of Effects Due to Toxicity
Risk of Effects Due to Deficiency
Consumed Amount
http//books.nap.edu/execsumm_pdf/6015.pdf
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Setting DRIs
UL Upper Limit with no risk of inadequacy or
adverse effects
RDA 2-3 risk of inadequacy
EAR 50 risk of inadequacy
Between RDA and ULRisk of inadequacy and of
excess are both close to 0
http//books.nap.edu/execsumm_pdf/6015.pdf
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Setting DRIs
Goal for Daily Intake of Individuals
http//books.nap.edu/execsumm_pdf/6015.pdf
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DRI Terms

• Tolerable upper intake level (UL) the maximum
  amount of a nutrient that is unlikely to pose any
  risk of adverse health effects to most healthy
  people.
• The UL is not intended to be a recommended level
  of intake.
• The need for setting UL is the result of more and
  more people using large doses of nutrient
  supplements and the increasing availability of
  fortified foods.
• UL tables are located inside the cover of the
  textbook.
• Adequate intake if sufficient scientific
  evidence is not available to set an EAR, needed
  to establish an RDA, AI is provided instead of
  RDA. Best estimate of of average amount of a
  nutrient which is considered adequate

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Why DRIs are improved over RDAs alone

• Reduction of risk of chronic disease is included
  in recommendation, rather than just absence of
  signs of deficiency
• Concepts of probability and risk used for
  determinations
• UL established where data for adverse effects
  exist
• Foods with composition containing nutrient with
  possible health benefit were reviewed and
  potential reference intakes established

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RDAs vs. DRIs

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Input OutputExample
650
50
270
210
100
50
Dressing/ Washing 20 min.
Sitting in Class 180 min.
Walking to Campus 20 min.
25
Eating Breakfast 20 min.
A day in the life
Coffee Break 10 min.
250
700
150
395
200
25
75
Lirary/Study 180 min.
Walking on Campus 30 min.
Walking to-from Campus 30 min.
Snack 10 min.
Eating Lunch 30 min.
Intake 3,400 kcal
1200
280
65
100
55
At the Gym 40 min.
75
Check email 30 min.
Output 3,005 kcal
Walking Home 20 min.
Driving to-from Date 30 min.
Eating Dinner 30 min.
390
180
400
105
50
IMBALANCE 395 kcal
Hanging out with Date 120 min
260
Dancing 40 min.
490
Undress/Shower 30 min
Eating Snack 20 min
Emailing/Texting Studying 120 min
Sleep 71/2 hours
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Calories and Energy Balance NOT Higher order
math

• Calories IN Calories OUT Maintain Weight
• Calories IN Calories OUT GAIN Weight
• Calories IN

To maintain a desirable weight, energy intakes
should not exceed energy needs.
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Its 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
32
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

33
Energy Expenditure

• Calorie expenditure depends on
• Weight of person
• Type 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.
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REPEAT Calorie Balance
Simple Math

• No Loss or gain of weight occurs when
• Number of Calories Consumed EQUALS Number of
  Calories Expended

1 POUND 3500 Calories
If you eat 500 calories MORE than you expend,
every day for an entire week, you WILL gain 1
pound
35
How much exercise to offset breakfast?

• Bagel with Cream Cheese
• Coffee with Cream
• Dunkin Donuts Muffin

1
125 pound (45kg woman)

309 Calories
32 Minutes Running a 10 Minute Mile

2
490 Calories
25 Minutes Swimming Laps 25 Minutes Cycling _at_ 15
mi/hr
36
How much exercise to cancel out lunch?

• Turkey Sandwich
• 12 oz. Soda
• 1 oz. Potato Chips

125 pound (45kg woman)

585 Calories
1
9 Miles Walking Briskly _at_13 min/mile
366 Calories
2 Slices of Cheese Pizza
2
1 Hour of Downhill Skiing
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Other Recommendations

• Nutrition Recommendations from the World Health
  Organization (WHO)
• Energy Sufficient to support normal growth,
  physical activity, and body weight (BMI 2022).
• Total fat 15 to 30 of total energy
• Saturated fatty acids 0 to 10 of total energy
• Polyunsaturated fatty acids 3 to 7 of total
  energy
• Dietary cholesterol 0 to 300 milligrams per day
• Total carbohydrate 55 to 70 of total energy
• Complex carbohydrates 55 to 75 of total energy
• Dietary fiber 27 to 40 grams per day
• Refined sugars 0 to 10 of total energy
• Protein 10 to 15 of total energy
• Salt Upper limit of 6 grams per day

38
Dietary Guidelines for Americans 2005

• Adequate nutrients within energy needs
• Weight management
• Physical activity
• Food groups to encourage
• Fats
• Carbohydrates
• Sodium and potassium
• Alcoholic beverages
• Food safety

39
The Challenge of Dietary Guidelines

• People vary in the amount of a given nutrient
  they need.
• The challenge of the DRI is to determine the best
  amount to recommend for everybody.
• Lifestyle diseases conditions that may be
  aggravated by modern lifestyles that include too
  little exercise, poor diets, and excessive
  drinking and smoking. Lifestyle diseases are also
  referred to as diseases of affluence.

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Tools for Diet Planning
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MyPyramid Design

• Make smart choices from every food group
• Find balance between food and physical activity
• Focuses on nutrient-rich foods in sensible
  portion sizes

43
MyPyramid Key Components

• Activity
• Regular physical activity and reduced sedentary
  activities
• Variety
• Eat foods from all groups and subgroups
• Proportionality
• Identifies proportions of foods that should make
  a healthful diet

• Moderation
• Consume less of solid fats and added sugars
• Consume more of nutrient-rich foods
• Personalization
• One size does not fit all
• Customize your plan at www.MyPyramid.gov
• Gradual improvement
• Take small steps to improve diet and lifestyle
  everyday
• Visit www.smallstep.gov

44
Using The Power of the Pyramid

• Step 1 Estimate your daily energy needs
• Step 2 Build your daily eating plan
• Step 3 Let the pyramid guide your food choices

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Food Label
http//vm.cfsan.fda.gov/dms/foodlab.html
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Making Better Food Choices

• Dont supersize
• Think grilled, not fried
• Hold the mayo
• Avoid all-you-can-eat restaurants
• Just say no.

690 calories 24 g fat 8 g saturated fat
1,350 calories 43 g fat 13 g saturated fat