1. BioEd Online Food and Fitness Virtual Workshop Activity Three: Your Energy Needs By Nancy Moreno, PhD and Paula Cutler, BS Baylor College of Medicine BioEd Online

2. www.BioEdOnline.org BioEd Online Energy What is energy? Where do we get energy? Do we all need the same amounts of energy? Astronaut Edward T. Lu exercises on board the International Space Station. BioEd Online

3. www.BioEdOnline.org BioEd Online Energy “IN” Food provides us with the energy that we need to live. Everything we do requires some amount of energy: Running fast around a track. Sleeping. We call this energy “ calories. ” A “calorie” is a measure of the heat loss when food is burned.

4. www.BioEdOnline.org BioEd Online Energy “IN” Calories in food come from: Carbohydrates (@ 4 cal/g) Protein (@ 4 cal/g) Fats (@ 9 cal/g). The food we eat contains combinations of these sources of energy.

5. BioEd Online PROTEIN Is necessary to build and repair muscle and all tissues. Is needed for cells to talk to each other. Is burned to provide energy. Chicken NutsBeans

6. BioEd Online FAT  Is required to keep our bodies warm.  Protects our muscles, bones, and organs.  Allows us make cell membranes.  Is burned to provide energy Butter- saturated fat Avocado- saturated fat Vegetable Oils- unsaturated fat

7. BioEd Online FAT Butter- saturated fat: solid at room temperature Avocado- saturated fat: solid at room temperature Vegetable Oils- unsaturated fat: liquid at room temperature Unsaturated fat is more healthy to eat than saturated fat.

8. BioEd Online CARBOHYDRATE Is the main source of energy for all our tissues and our brains must have it (grains are for brains!). Healthier carbohydrates come from complex carbohydrates (whole foods-not refined). Simple sugars (refined foods), especially in excess, can be unhealthy. beans, vegetables  cake, cookies, chips Carrots Pasta Fruit

9. www.BioEdOnline.org BioEd Online EATING FOOD FOR HEALTH If you don’t eat enough of what you need it can lead to NUTRIENT DEFICIENCY. Not enough protein and vitamins Not enough protein and calcium Not enough fat, vitamins, minerals Not enough protein, vitamins, minerals, fiber Weak bones Weak muscles Unhealthy skin and hair Weak immune system

10. www.BioEdOnline.org BioEd Online EATING FOOD FOR HEALTH If you eat more food than you need it can lead to CHRONIC DISEASE. Overweight/ Obesity Heart disease Type II Diabetes Is caused by eating too much fat and being overweight. Is caused by eating too much processed sugar and being overweight. Is caused by eating too many calories (from any source).

11. www.BioEdOnline.org BioEd Online If you eat the right amount of foods that provide what you need for energy and building materials to promote health, you are more likely to live a long, healthy life!!! B U T …

12. www.BioEdOnline.org BioEd Online If you DON’T eat the right amount of foods, you are more likely chronic disease such as heart disease and/or diabetes!!! AND…

13. www.BioEdOnline.org BioEd Online Energy “OUT” Activities “burn” calories. Different activities burn different amounts of calories.

14. www.BioEdOnline.org BioEd Online Energy Balance It’s important to understand the balance between the energy input (eating calories) and energy output (activities that “burn” calories) Then you can self-monitor your eating and exercise activities to stay at a healthy weight for you and decrease the possibility of disease.

15. www.BioEdOnline.org BioEd Online Energy Balance EQUILIBRIUM Energy balance is achieved when the energy intake (food eaten) is equal to the energy output (calories “burned”). Your weight stays the same. Calorie OUTPUT =2500/day EQUILIBRIUM 2500-2500 =0 Body Weight Stays the Same Calorie INPUT = 2500/day Lunch Breakfast

16. www.BioEdOnline.org BioEd Online Energy Balance : Equilibrium Energy In (Eating): 2000 kcal Energy Out (BMR and Physical Activity) : 2000 kcal Equilibrium: Energy Input = Energy Output 2000-2000=0 Result: Body Weight Stays the Same

17. www.BioEdOnline.org BioEd Online Energy “OUT” 1. Basal Metabolic Rate (BMR) BMR is the largest factor in determining overall metabolic rate. It determines how many calories you need to maintain, lose or gain weight. Definition: the energy used when the body is in a fasting state ( not eating for 12 hours or more) to keep a resting, awake body alive in a warm, quiet environment.

18. www.BioEdOnline.org BioEd Online Energy “OUT” 1. Basal Metabolic Rate (BMR) The processes involved include maintaining: a heartbeat, respiration, body temperature, digestion and other functions. Basal metabolism varies 25-30% between different people.

19. www.BioEdOnline.org BioEd Online Energy “OUT” There are two main categories of how energy is used in the body: 1. Basal Metabolic Rate (BMR). 2. Physical Activity.

20. www.BioEdOnline.org BioEd Online Sample Calculation of Basal Metabolic Rate BioEd Online

21. www.BioEdOnline.org BioEd Online Total Calories Expended Depend On Activities Use the BMRs already calculated to estimate total energy needs of: Boy (136 lb; 67 in tall; spends most time watching TV). Girl (127 lb; 64 in tall; plays soccer two hours per day). BioEd Online

22. www.BioEdOnline.org BioEd Online Basal Metabolic Rate (BMR) Changes with Age Daily Baseline Calorie (kcal) Needs Age in Years Daily Baseline Calorie Needs of a Female, by Age (weight = 127pounds, height = 64 inches BioEd Online