hlt 230 unit 8
DESCRIPTION
TNCC - HLT 230 - Chapter 8 - EnergyTRANSCRIPT
Unit 8 Calories and Energy 1
Energy
Energy
= kilocalories
= kcal
= Calories
Unit of measure used to
express the amount of
energy produced by foods
in the form of heat
Carbohydrates – 4 kcal/g
Protein – 4 kcal/g
Alcohol - 7 kcal/g
Fat – 9 kcal/g
2
Energy Metabolism 3
What do we need energy for?
Energy in food fuels body processes
- Muscular activity
- Growth
- Tissue repair and
maintenance
- Chemical processes
- Body temperature
4
Total Energy Needs 5
Thermic Effect of
Food
Physical Activity
Basal Metabolism 60-75%
Approx. 30%
Approx. 10%
Basal Metabolism
Basal Metabolic Rate (BMR)
- the minimum Caloric requirement to sustain life in a
resting individual
- Breathing
- Heartbeat
- Body Temperature
- Growth
- Organ Functions
6
Estimate Energy Used for Basal
Metabolism
Men:
- BMR Calories = body weight (lbs) x 11
Women:
- BMR Calories = body weight (lbs) x 10
Varies ± 20%
- Depending on physical activity, muscle mass,
height, health status, genetic traits
7
Factors that Effect BMR
Body composition - lean vs. fat tissue
Growth
Hormones
Fever
Height
Environmental temperature
Starvation, fasting, and malnutrition
Weight loss from dieting
Stress
Certain drugs
8
Thermic Effect of Food
(Dietary Thermogenesis)
Amount of energy required to
digest, absorb, and metabolize
food
Resting Energy Expenditure
(REE)
= BMR + Thermic Effect of
Food
9
Physical Activity – Voluntary
Muscle Movements
Inactive
- sitting most of the day
- less than 2 hours of moving about slowly or
standing
Average
- sitting most of the day
- walking or standing 2-4 hours, no strenuous activity
Active
- physically active 4 or more hours each day
- little standing, some strenuous activities
10
Measuring Caloric Need
Indirect Calorimetry
indirect estimate of resting energy
expenditure that measures the
ratio of CO2 expired to the
amount of O2 inspired
gold standard
rarely used in clinical settings due
to time and cost
11
Estimating Total Caloric Need
Harris-Benedict Equation
Mifflin-St. Jeor Equation
Ireton-Jones Equation
Schofield Equations
Toronto Equation
“Rule of Thumb” = 30 kcal/ kg body weight
12
MyPyramid Caloric Estimates 13
Energy in Food
Carbohydrates – 4 kcal/g
Protein – 4 kcal/g
Alcohol - 7 kcal/g
Fat – 9 kcal/g
14
Energy in Food
Energy-dense foods
- provide relatively high levels of Calories
Energy-dense foods tend to be nutrient-poor
Nutrient-rich foods tend to be low in energy
US Diet tends to be high in energy-dense foods
15
Energy Metabolism 16
Estimate Calories by Food Groups
Food Group Ave. Calories / serving
Starch/grains 80
Fruits 60
Milk
skim or 1%
2%
whole
100
120
160
Nonstarchy Veggies 25
Meat and beans
Plant-based protein
Lean
Medium fat
High fat
varies
45
75
100
Fat/oils 45
Based on American Diabetes Association Exchange lists
17
Calculating Calories in Food
Nutrient grams x calories/gram = calories
Example:
15 g carbohydrate x 4 kcal/g = 60 Calories
10 g protein x 4 kcal/g = 40 Calories
5 g fat x 9 kcal/g = 45 Calories
Total = 145 Calories
Most foods are a mixture
18
Estimating Calories in a Recipe
Example: Ricotta Cheese Cookies
- 2 C sugar 774 x 2 = 1548
- 1 C butter 1628
- 15 oz. Ricotta cheese 560
- 2 tsp. vanilla extract 31 x 2 = 62
- 2 large eggs 72 x 2 = 144
- 3 ½ C flour 3.5 x 455 = 1593
- 2 tbsp. baking powder 0
- 1 tsp. salt 0
5535 / 36 =
19
154 Calories per Cookie
How Is Caloric Intake Regulated?
Hunger
- Physical and psychological sensations
that lead people to acquire and eat food
- Causes weakness, stomach pains,
irritability
Satiety
- Feeling of fullness or of having eaten
enough
20
How Is Caloric Intake Regulated?
Appetite
- The desire to eat
- A pleasant sensation aroused by
thoughts of taste and enjoyment of food
- Can override hunger and satiety mechanisms
Appetite may or may not relate to hunger
21
In vs. Out
Intake < TEE Intake = TEE Intake > TEE
22
OUT
Weight Change 23
vs. CALORIE INTAKE
(WHAT YOU EAT)
TOTAL ENERGY
EXPENDITURE
IN
CARBS
FAT
PROTEIN
BMR
Dietary
Thermogenesis
Physical Activity
WEIGHT GAIN WEIGHT LOSS
WEIGHT MAINTENANCE
Tips for increasing activity
Find something you enjoy
Use the buddy system
Spread activity over the
entire day if desired
Start slowly and gradually
increase activity
Keep moving / move more
Keep an activity log
24
Calorie Requirements Homework
Go to http://www.bmrcalculator.org/
Do not get tempted by the pretty flashing
advertisements.
Input your information for age, gender, weight, and
height.
Discover your Calorie requirements based off of 2
estimating equations
25