EPHE 155 Spring 2025 Lec10 Energy Balance PDF

EPHE 155 Introduction to Nutrition: Concepts & Controversies Energy Balance University of Victoria, School of Exercise Science, Physical and Health Education Dr.Kimberly McQueen, BSc ND Email: [email protected]  ❏...

EPHE 155 Introduction to Nutrition: Concepts & Controversies Energy Balance University of Victoria, School of Exercise Science, Physical and Health Education Dr.Kimberly McQueen, BSc ND Email: [email protected]  ❏ Outline the health risks of Learning Goals deficient and excessive body fatness. ❏ Explain the concept of energy balance and the factors associated with it. ❏ Contrast body weight to body fatness, and describe the implications of a person’s BMI for health. Body Composition The Body’s Energy Balance Protein Carb BMR Fat TEF (Alcohol) Activity ❏ Energy Balance refers to the relationship between the energy going in and energy going out. ❏ Change in energy stored = Energy in - Energy Out ❏ A mismatch compounds over time. Assessing where someone is at: Body composition: the proportion of muscle, bone, fat and other tissue that make up a person’s body weight. Body Mass Index (BMI): For people older than 20. Defines weight to height and often, but not always, BMI is correlated with degree of body fat and disease risk. Typically not an accurate assessment for athletic frames. Waist circumference: Can be used as another tool to add to assessment of health risk. Another way is to consider that waist circumference should be less than half a person's height. Men > 102cm (40 inches) Women > 88cm (35 inches) Cardiovascular health through regular physical activity improves longevity. Normal-weight, fit individuals have the lowest risk of mortality from chronic disease but fitness rather than fatness might be a greater determinant of risk of death, in overweight individuals. BMI BMI = kg/m2  26.9% of the population was obese, according to the Canadian Health Measures Survey, 2016-2017. This was a 5-fold increase over a few decades Body fat stored in the upper body is considered to carry more risk of poor health than body weight accumulated at the lower body. Where we carry fat can matter Central obesity: Excess fat in the abdomen and around the trunk. Visceral fat AKA intra-abdominal fat: Fat contained within the abdominal cavity. May be especially dangerous with regard to risks of diabetes, stroke, hypertension, coronary artery disease, and factors associated with metabolic syndrome. Subcutaneous fat: Fat stored under the skin Men and postmenopausal women are more prone to develop the “apple” shape of central obesity. Some Health risks from being Overweight Cardiovascular Disease Hypertension Diabetes Abdominal Hernia Arthritis Complications of pregnancy Gallbladder disease Some cancers Kidney Stones Liver malfunction Respiratory problems Varicose veins Flat feet Some Health risks of being Underweight Loss of body tissue such as muscle, fat, brain, hair, and bone Slowing or loss of growth and development Basal Metabolic Rate can slow The Heart can become weak -electrolyte changes, low blood pressure Digestion slows - like in protein deficiency Changes in blood can include anemia and altered lipids Severe cases can be fatal  Determining Energy Expenditure Basal Metabolic Rate: The rate at which the involuntary activities that are necessary to sustain life (minus digestion) use energy. Thermic Effect of Food: The body’s increase in metabolism in response to eating food. The TEF uses up about 5-10% of the food’s energy value. Physical Activity: Exercise and also the Non-exercise activity Thermogenesis (NEAT). NEAT refers to everything we do that is not sleeping, eating or exercising. How do we determine Energy Needs The DRI committee uses Estimated Energy Requirements (EER) There are also other formulas that can estimate RMR, REE, BMR such as: Harris Benedict Equation and the Cunningham Equation. EER is part of assignment 3. Also quick estimates such as: Calories per Kg body weight Still there is a lot of biological variability and each method can land on different estimates. Factors that affect BMR Sustained problematic Low Energy Availability can decrease BMR. The adaptations from training, over time, can increase BMR. Estimating Energy Requirements What is it? Average dietary energy intake, predicted to maintain energy balance in a healthy adult of certain age, gender, weight, height, and level of physical activity How do we determine Energy Intake We can look at calories on packages and labels We can look at macronutrient breakdown and do the math for how many calories they provide We can complete food records We can use a Nutrition Analysis Tool We can use Nutrient Databases such as provided by Health Canada We can also reverse engineer and plan the intake after we determine the requirements Energy Density A measure of the energy provided by a food relative to its weight Calories (kcal) per gram In general, foods high in fat and low in water, such as cookies and chips, rank high in energy density; foods high in water and fibre, such as fruits and vegetables, rank lower in energy density. Nutrient Density A measure of nutrients provided per Calorie (kcal) by food (Nutrients per Calorie/kcal)