BioEd Online Food and Fitness Virtual Workshop Activity Three: Your Energy Needs By Nancy Moreno,...
-
Upload
mervin-jacobs -
Category
Documents
-
view
216 -
download
0
description
Transcript of BioEd Online Food and Fitness Virtual Workshop Activity Three: Your Energy Needs By Nancy Moreno,...
BioEd Online
Food and Fitness Virtual Workshop
Activity Three: Your Energy
Needs
By Nancy Moreno, PhD and Paula Cutler, BS
Baylor College of Medicine
BioEd Online
www.BioEdOnline.orgBioEd Online
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.
BioEd Online
www.BioEdOnline.orgBioEd Online
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.
www.BioEdOnline.orgBioEd Online
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.
BioEd Online
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
BioEd Online
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
BioEd Online
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.
BioEd Online
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
www.BioEdOnline.orgBioEd Online
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
www.BioEdOnline.orgBioEd Online
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).
www.BioEdOnline.orgBioEd Online
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…
www.BioEdOnline.orgBioEd Online
If you DON’T eat the right amount of foods,
you are more likely chronic disease such as
heart disease and/or diabetes!!!
AND…
www.BioEdOnline.orgBioEd Online
Energy “OUT”
Activities “burn” calories.
Different activities burn different amounts of calories.
www.BioEdOnline.orgBioEd Online
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.
www.BioEdOnline.orgBioEd Online
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
www.BioEdOnline.orgBioEd Online
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
www.BioEdOnline.orgBioEd Online
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.
www.BioEdOnline.orgBioEd Online
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.
www.BioEdOnline.orgBioEd Online
Energy “OUT”
There are two main categories of how energy is used in the body:
1. Basal Metabolic Rate (BMR).2. Physical Activity.
www.BioEdOnline.orgBioEd Online
Sample Calculation of Basal Metabolic Rate
BioEd Online
www.BioEdOnline.orgBioEd Online
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).
BioEd Online
www.BioEdOnline.orgBioEd Online
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
BioEd Online