14 Nutrition - Energy Balance (Student Guide) PDF

Reading Labels Free Calorie-free: < 5 cal. per serving Fat Free: < 0.5g of fat per serving Trans Fat Free: < 0.5g of trans fats per serving Cholesterol Free: < 2mg per serving and < 2g saturated fat per serving  Reading Labels, cont’d. Low Low fat: < 3 grams of...

Reading Labels Free Calorie-free: < 5 cal. per serving Fat Free: < 0.5g of fat per serving Trans Fat Free: < 0.5g of trans fats per serving Cholesterol Free: < 2mg per serving and < 2g saturated fat per serving  Reading Labels, cont’d. Low Low fat: < 3 grams of fat per serving Low Saturated Fat: < 2g and < 15% of calories from saturated fat Low calorie: < 40 calories per serving Low Cholesterol: < 20mg per serving and < 2g saturated fat per serving  Reading Labels, cont’d. Reduced Reduced fat: 25% less fat than the same regular brand Light/Lite Light: 50% less fat than the same regular product. Lean Lean: less than 10 grams of fat and 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol per serving Extra lean: less than 5 grams of fat, less than 2 grams saturated fat, and less than 95 milligrams of cholesterol per serving Dietary theories: Set – point theory Body fat is pre-determined, you are born with a certain number of fat cells in the body (can be changed via lifestyle) Dietary Fat theory High fat diets override body mechanisms - person can continue to eat bacuase the brain is not sending signal to stop hunger Energy Balance Equation (Calories in = colories out) in order to maintain weight. Depending on how much you are eting, determines how much you should be exercising. caloires in is food consumed. calories out is the energy expelled due to exercise  ENERGY BALANCE Energy IN (kcal) Energy OUT (kcal) CHO RMR FAT TEF PRO TEE Determining daily energy needs (Dunford, 2006) Total daily energy expenditure (TDEE): Resting metabolic rate (RMR) – 65-70% Older people have slower metabolic rate in comparison to children & pregnant women who have fast metabolic rate Thermic effect of food (TEF) – 5-10% When food is consumed, metabolic rate increases as food is digested. Depending on type of nutrients, metabolic rate may increase more (proteins are harder to digest that carbohydrates) Thermic effect of exercise (TEE) – 20-30% Affected by body composition (more or less weight causes different fluctuations in temperature). Professional athletes vs normal person (pro athletes consume more calories/day becuase they are burning more energy)  Keeping weight “in check” Maintain Weight Calories consumed = Calories burned Lose Weight Calories consumed < Calories burned Gain Weight Calories consumed > Calories burned Terms – calorie and metabolism Calorie - measure of energy as HEAT 1 kcal = 1 Cal = 1000 calories Metabolism: sum of all transformations of energy in the body  1 LB 3500 Calories = 1 lb of fat (1 kg = 7700 Cal) Recommended* weight lose 1/2 - 1 kg/ week is recomended weight loss strategy. If you try to lose weight fast by dehydration it will not stay as that is not sustainable Losing 1 lb per week … Note: it’s not really this simple!! How exercise helps body weight management Sympathetic nervous system kicks in - Suppresses appetite exercise is a stressor Fat loss vs. lean tissue loss compared to diet alone If you try to lose weight too fast you end up losing lean tissue vs if you do it properly, you lose fat EPOC and Calories consumed Consume more calories after exercise Strength training and RMR  Counting Calories… Bob: 20 years old. 154 lbs. In caloric balance Begins to drink 2 beers/day (~150 Cal/beer) How many Cal/week “extra” is he consuming? - 300 Cal/day  Counting Calories… How many lbs of FAT would he gain if he continues this escapade for 1 year (52 weeks)? - 2100 Cal/week x 52 weeks = 109,300 Cal - 109,200/3500 Cal = 31.2 LBS OF FAT Determining daily energy needs 1. Calculate RMR (kcal) 2. Estimate 24h average activity factor: rest – 1; very light – 1.5; light – 2.5; moderate – 5; heavy – 7 3. Estimate energy needs: RMR x Average activity factor = Energy needs Determining daily energy needs ONLY FOR EXPLINATION DO NOT NEED TO KNOW Equation Males Females Shofield 4W – 0.11H + 3670 34W + 0.06H + 3530 Harris-Benedict 66 + 13.8W + 5H – 6.8A 655 + 9.5W + 1.9H – 4.7A Cunningham 500 + 22FFM 500 + 22FFM Mifflin 5 + 10W + 6.25H – 5A – 161 + 10W + 6.25H – 5A A – age in years; FFM – fat-free mass in kg; H – height in cm; W – weight in kg  Determining daily energy needs Does not take into concideration any other factors Estimate E needs Day RMR Average activity factor (Cal) 6h 14h 3h 1h 0h 1300 x 1.65 = Day 1 1300 (6x1+14x1.5+3x2.5+1x5+0):24 = = 2080 Cal. = 39.5:24 = 1.65 General caloric guidelines 1 grain – 90 Cal 1 veg. – 20 Cal 1 m & a – 110 Cal 1 fruit – 50 Cal 1 milk – 105 Cal 1 complimentary – 40 Cal Sample meal plan - breakfast Breakfast ~600 kcal 3 grain choices 1 meat & alternatives choice 2 servings of fruit 1 serving of milk & alternatives 1 complimentary (i.e. 1 Tbsp jam, honey, or cream cheese, 1 tsp butter or margarine) Sample meal plan - lunch Lunch ~600 kcal 2 grain choices 1 meat & alternatives choice 1 serving of veggies 1 small desert (~150 kcal, i.e. 1 granola bar, pudding, 2-3 cookies, 1 scoop ice cream) 1 serving of milk & alternatives Sample meal plan - dinner Supper ~600 kcal 2 grain servings 1 meat & alternatives serving 1 serving of veggies 1 serving of milk & alternatives 1 complimentary 1 small desert (~150 kcal)  Term exam # 3 Chapters 13, 14, 15 & 4, 5 Short video about best diets (eClass) Article Minnesota Experiment (eClass)