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 energy
a kilocalorie is a unit of energy
commonly used to express energy value of food
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
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 YES
The energy-
-Protein YES
yielding nutrients
-Fat YES
-Vitamins NO
-Minerals NO
-Water NO
Calorie Values
Remember this
number…
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).
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 Output
We 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
650 50
Input & 270
210
50 Dressing/ 100
Output Washing
Walking to
Sitting in Class
Eating Breakfast 20 min. 180 min. 25
Example 20 min. Campus
20 min.
Coffee Break
10 min.
A day in the life… 250 700
150 25 395 200
Walking on Lirary/Study
75
Walking to-from
Snack 180 min. Eating Lunch Campus
Campus
Intake: 30 min.
10 min. 30 min. 30 min.
3,400 kcal 1200
280 65
At the Gym 100 55
40 min.
75 Check email
Output: Walking Home
20 min. Eating Dinner 30 min. Driving to-from
Date
30 min.
3,005 kcal 30 min.
180 390 400
105 50
IMBALANCE: 490 Undress/Shower 260
Hanging out
with Date
Dancing
40 min.
30 min Eating Snack
395 kcal Sleep 71/2
Emailing/Texting 120 min
Studying
20 min
hours 120 min
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 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.
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.
© 2008 Thomson - Wadsworth
© 2008 Thomson - Wadsworth
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.
© 2008 Thomson - Wadsworth
Energy Out: The kCalories the
Body Expends
Components of Energy Expenditure
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
© 2008 Thomson - Wadsworth
Energy Out: The kCalories the
Body Expends
Components of Energy Expenditure
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.
© 2008 Thomson - Wadsworth
Energy Out: The kCalories the
Body Expends
Components of Energy Expenditure
Physical activity
○ Most variable and changeable
○ Voluntary
○ It can be significant in weight loss and weight
gain.
○ Duration, frequency and intensity influence
energy expenditure.
© 2008 Thomson - Wadsworth
Energy Out: The kCalories the
Body Expends
Components of 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.
© 2008 Thomson - Wadsworth
Energy Out: The kCalories the
Body Expends
Estimating energy requirements is affected by
many factors.
Gender – men generally have a higher BMR
Growth – BMR is high in people who are
growing
Age – BMR declines as lean body mass
decreases
Physical activity – Activities are clustered by
intensity and vary considerably
Body composition and body size – taller people
have more surface area and heavier people
have higher BMRs
© 2008 Thomson - Wadsworth
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.
© 2008 Thomson - Wadsworth
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.
© 2008 Thomson - Wadsworth
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
© 2008 Thomson - Wadsworth
© 2008 Thomson - Wadsworth
Body Weight, Body Composition,
and Health
Body Fat and Its Distribution
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
© 2008 Thomson - Wadsworth
Body Weight, Body Composition,
and Health
Body Fat and Its Distribution
Waist Circumference
○ Practical indicator of fat distribution and
abdominal fat
○ ≥ 35 is considered high risk for women.
○ ≥ 40 is considered high risk for men.
© 2008 Thomson - Wadsworth
Body Weight, Body Composition,
and Health
Body Fat and Its Distribution
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)
© 2008 Thomson - Wadsworth
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
© 2008 Thomson - Wadsworth
© 2008 Thomson - Wadsworth
Body Weight, Body Composition,
and Health
Health Risks ○ Sleep apnea
○ Osteoarthritis
Associated with
○ Some cancers
Body Weight and
○ Gallbladder disease
Body Fat
○ Kidney disease
Health Risks of
○ Respiratory problems
Overweight – Pickwickian
○ Diabetes syndrome
○ Hypertension ○ Complications in
○ Cardiovascular pregnancy and
disease surgery
© 2008 Thomson - Wadsworth
Body Weight, Body Composition,
and Health
Health Risks Associated with Body
Weight and Body Fat
Cardiovascular disease and obesity have a
strong relationship.
Diabetes and obesity have a strong
relationship.
○ Insulin resistance and obesity have a strong
relationship.
© 2008 Thomson - Wadsworth
Body Weight, Body Composition,
and Health
Health Risks Associated with Body
Weight and Body Fat
Inflammation and the Metabolic Syndrome
○ High blood pressure
○ High blood glucose
○ High blood triglycerides
○ Low HDL cholesterol
○ High waist circumference
© 2008 Thomson - Wadsworth
Body Weight, Body Composition,
and Health
Health Risks Associated with Body
Weight and Body Fat
Cancer 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.
© 2008 Thomson - Wadsworth
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.
© 2008 Thomson - Wadsworth
© 2008 Thomson - Wadsworth
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