Energy, Health & Well-Being

Dietary Reference Intake Health Canada has created Dietary Reference Intakes (DRIs) as a set of nutrient recommended amounts for heathy individuals To prevent nutrient deficiencies

Dietary Reference Intake cont. Estimated Average Requirement (EAR): the amount of a nutrient that is estimated to meet the requirement of half of all healthy individuals Recommended Dietary Allowance (RDA): the average daily dietary intake level that is sufficient to meet the nutrient requirement of nearly all healthy individuals Adequate Intake (AI): only established when EAR and RDA can’t be determined Tolerable Upper Intake Level (UL): the maximum daily intake of a nutrient that is likely to pose no health risks for almost all individuals

DRIs http://www.hc-sc.gc.ca/fn-an/nutrition/reference/table/ref_macronutr_tbl-eng.php http://www.hc-sc.gc.ca/fn-an/nutrition/reference/table/ref_vitam_tbl-eng.php http://www.hc-sc.gc.ca/fn-an/nutrition/reference/table/ref_elements_tbl-eng.php

Total Daily Energy Expenditure Between 50-80% of your TDEE is used for basic metabolic processes such as breathing, circulating blood, and staying warm 30-40% of your TDEE is used for physical activities (such as walking, running, maintaining your posture) 5-15% of your TDEE is used for digesting, absorbing and storing the nutrients from food

Basal Metabolic Rate The amount of energy used per kilogram of body mass to carry our basal metabolic functions In general A more muscular person uses more energy than a smaller person A young person uses more energy than an older person It takes more energy to maintain muscle

Factors that Influence BMR Factors that Increase BMR Factors that Decrease BMR High percent of body mass is muscle High percent of body mass is fat Good physical condition Poor physical condition Being male Being female Pregnancy Sleep Puberty Aging Extremes of environmental temperature Undernutrition

Energy used for activity Your body uses energy to power muscular movement and to increase heart rate and breathing rate during strenuous activity The more active you are the more energy you use If you are more sedentary, you will not use much more energy than what is required for basal metabolism

Energy From Nutrients Your body gets energy from: carbohydrates, protein, and fat. Energy is measured in kilocalories. Calorie: amount of energy needed to raise the temp. of 1 kilogram of water by 1° Celsius. Energy needs will vary.

Recommended Sources of Calories Carbohydrates = 4 calories/g. Protein = 4 calories/g. Fat = 9 calories/g. 55% of calories from carbs 12-15% of calories from protein Less than 30% of calories from fat

Estimated Energy Requirements Sedentary: Typical daily living activities (e.g., household tasks, walking to the bus). Low Active: Typical daily living activities PLUS 30 - 60 minutes of daily moderate activity (ex. walking at 5-7 km/h). Active: Typical daily living activities PLUS At least 60 minutes of daily moderate activity. Individual values may be different. The requirement for energy varies between individuals due to factors such as genetics, body size and body composition. These values are not for women who are pregnant or breastfeeding.

Estimated Energy Requirements Females (Calories per day) Age Sedentary1 Level Low Active2 Level Active3 Level 2-3 y 1100 1250 1400 4-5 y 1200 1350 1500 6-7 y 1300 1700 8-9 y 1600 1850 10-11 y 1800 2050 12-13 y 2000 2250 14-16 y 1750 2100 2350 17-18 y 2400 19-30 y 1900 31-50 y 51-70 y 1650 71 y + 1550

Estimated Energy Requirements Males (Calories per day) Age Sedentary1 Level Low Active2 Level Active3 Level 2-3 y 1100 1350 1500 4-5 y 1250 1450 1650 6-7 y 1400 1600 1800 8-9 y 1750 2000 10-11 y 1700 2300 12-13 y 1900 2250 2600 14-16 y 2700 3100 17-18 y 2450 2900 3300 19-30 y 2500 3000 31-50 y 2350 51-70 y 2150 2650 71 y + 2200

Energy Balances When the energy the body obtains from foods is equal to the energy the body uses, the body neither gains or loses weight.

Storing Energy During digestion: Carbohydrates are broken into simple sugars Lipids are broken into fatty acids Proteins are broken into amino acids Excess fatty acids are stored in adipose tissue which is found beneath the skin, in the abdomen and buttocks; and can be quite dangerous for your health

Canadian Community Health Survey, 2004, Key results The combined incidence of overweight and obesity suggests approximately three in ten adolescents had energy intakes in excess of their energy expenditure. The diets of Canadian adolescents 9-18 years of age provided acceptable proportions of energy from protein, carbohydrate and fat. With respect to the contribution of the different types of fat in the adolescents’ diet, it appears that adolescents’ intake of saturated fat could be decreased without compromising nutrient adequacy by following Canada’s Food Guide.

The diets of Canadian adolescents had adequate amounts of most nutrients. The nutrients with the highest prevalence of inadequate intakes were: vitamin A (9-13 year-old girls and boys and girls 14- 18 years); vitamin D (boys and girls, all ages, see Box 1); magnesium (boys and girls 14-18 years-old); phosphorous (girls 9-18 years-old), and calcium (boys and girls, all ages). Median potassium and fibre intakes were below the AI. While interpreting the adequacy of intakes of these nutrients is limited by the AI, there is concern that adolescents may not be meeting their needs. Further analyses on food intake will provide more insight. More than 80% of Canadian adolescents had sodium intakes in excess of the UL – the intake level beyond which the risk of adverse health effects increases.