What is energy? Energy: the capacity to do work, such as moving or heating something. Calorie: the unit used to measure energy ® a kilocalorie is a unit of energy ® commonly used to express energy value of foodatsY eA How we generate Energy from Food Energy In and Energy Out ® Input = Food and Calories ® Output = Metabolism (BMR) and Physical Activity ISEIElale} ® Weight Maintenance ® Weight Increase ® Weight LossThe Nutrients Foods The six classes of nutrients: * carbohydrate fat protein vitamins minerals water Mian eater Inestae cl) Finer eieue Mesa Naatcg eee ueic ea [seer rata emgage Ea Raub) Peel el come aie mc) emgacl Energy? cert aoe fis -Vitamins -Minerals ang | b= YES NO NO NO eau Mere re uienTs)Carbohydrate Protein Fat Alcohol 012345678910 Calories per gram{45 grams of carbohydrate x 4 calories = 180 calories 39 grams of fat x 9 calories 351 calories 27 grams of protein x 4 calories = ‘108 calories, Toa: CRC Run eae eee) eer Pee tre Pree ri ieee toeTeor ahem) Te 45 x 4 calg_ 639 calories from fat = 2 <3 ald — 9.548 x 100 = 55% calories from carbohydrat 0.281 x 100 = 28% calories from protein 27 4 ald — 9.168 x 100 = 17% 639 Serene Ra pea ea Ce eu eee Eu Rn omen Manne gee Re eg eR eaeComponents of Energy Output We Need Energy for: Basal Metabolism © BMR = Basal Metabolic Rate Deen) Neel solrae ia]Calories and Energy Balance - Calories IN = Calories OUT Maintain Wei Calories IN > Calories OUT = GAIN Weight Calories IN < Calories OUT = LOSE Weight To maintain a desirable weight, energy intakes should not exceed energy needs.It’s all about Calorie Balance If you eat more calories than your body uses, they will be stored as fat ! One pound of body fat is equal to 3,500 kcal ® In theory, losing one pound requires a deficit of 3,500 Calories Beating G0) never Cohorics elenGeye- Or Ciseac poe Oma cnealo noo om clroal lar Wes Mewes aya a Ice eatsWeight Management: To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activityEnergy Balance: Body weight is stable when energy consumed is equal to energy expended. When energy consumed is greater than expended, weight increases. When energy consumed is less than expended, weight decreases. One pound of body weight is equal to 3,500 kealories.