Energy Balance

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Energy Balance
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Project Sponsors

• USDA project funded through the Food Stamp
  Program

• School District of Philadelphia

• Nutrition Center,
  Department of Biology Drexel University
  

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Basic Maintenance Check
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How Do I GET Energy?
What provides energy?
Food or Calories
What in food provides calories?

• Carbohydrates
• Protein
• Fat

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How Do I USE Energy?
1. Basal Metabolism energy to stay alive
2. Physical Activity energy needed for muscular
work
3. Thermic Effect of Food energy needed for
digestion
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Energy In and Energy Out
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Energy In
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Carbohydrates
Provide energy

• Simple Sugars
• 2. Complex Carbohydrates (starches)
• Dietary Fiber

Which foods do you think have fiber??
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Protein
Choose Wisely
Important for

• Fish, shellfish, lean meats
• Trim fat and remove skin
• Limit high fat processed meats
• Choose beans

• Muscle growth and repair
• Building material for many body tissues

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FAT

• The GOOD
• Needed for energy and vitamin absorption

• Unsaturated Fat
• Vegetable oil, olive oil, nuts and fish

• Saturated Fat
• High fat dairy, fatty meats, fast food

• The BAD
• Can raise cholesterol and increase risk for heart
  disease

• Trans Fat
• Fried food baked goods

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How Much Do I Need?

• Males and Females (age 9-18)
• Carbohydrates 25-65 of total calories
• Protein 10-30 of total calories
• Fat 25-35 of total calories

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Estimated calorie needs (Energy)
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Breakfast
2 cups Cheerios
ENERGY IN
1 cup Low Fat Milk
1 Banana
480 calories
1 cup of OJ
Lunch
Quarter Pounder
1340 calories
Large Fries
Large Soda
Dinner
3 Slices of Pizza
680 calories
Large Soda
TOTAL CALORIES 2500 calories
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Energy Out
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How Do I Use Energy?
1. Basal Metabolism energy to stay alive
(about 60)
2. Physical Activity energy needed for muscular
work
(about 30-40)
3. Thermic Effect of Food energy needed for
digestion
(about 10)
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Why is Physical Activity Good?
Help you feel better because it

• Boosts energy
• Helps you deal with stress
• Makes you feel good about yourself
• Increases resistance to fatigue
• Helps counter anxiety and depression
• Helps you fall asleep and sleep well
• Its a great way to hang out with friends or
• family

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Calories Burned During Physical Activities
Activity Calories Burned in an Hour
Man Woman Light Activity
Cleaning house 300 240 Playing baseball
Moderate Activity Walking briskly (3.5
mph) 460 370 Biking (5.5 mph) Dancing
Playing basketball
Dietary Guidelines for Americans, USDA,DHHS, 3rd
edition, 1990 (adapted from McArdle et al.,
Exercise Physiology, 1986).
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Calories Burned During Physical Activities
Activity Calories Burned in an Hour
Man Woman Strenuous
Activity Jogging (9 minutes/mile) 730 58
0 Playing football Swimming Very Strenuous
Activity Running (7 minutes/mile) 920 7
40
Dietary Guidelines for Americans, USDA,DHHS, 3rd
edition, 1990 (adapted from McArdle et al.,
Exercise Physiology, 1986).
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So what happens when Energy In ? Energy Out
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How Weight Gain Happens
weight gain
increase in per capita consumption
more than 200 calories per day
SourceNestle, 2002
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How much energy do I need?
Activity
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So Remember

• Sources of Energy or Calories
• Fat, Carbohydrates, Protein
• How energy is used?
• Physical Activity, Basal Metabolism
• Energy Balance
• Energy in Energy out
• Importance of Physical Activity
• Prevent weight gain

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Questions?