1. Energy, Health & Well-Being

2. 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

3. 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

4. DRIs

5. 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

6. 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

7. 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

8. 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

9. 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.

10. 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

11. Estimated Energy Requirements
Sedentary: Typical daily living activities (e.g., household tasks, walking to the bus).
Low Active: Typical daily living activities PLUS 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.

12. 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

13. 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

14. 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.

15. 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

16. 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.

17. 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 years); vitamin D (boys and girls, all ages, see Box 1); magnesium (boys and girls 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.