Energy Balance

Project Sponsors School District of Philadelphia Nutrition Center, Department of Bioscience & Biotechnology Drexel University USDA project funded through the Food Stamp Program Funded by the PENNSYLVANIA NUTRITION EDUCATION TRACKS, a part of USDA’s Food Stamp Program. To find out how the Food Stamp Program can help you buy healthy foods, contact the PA Department of Public Welfare’s tool-free helpline at This institution is an equal opportunity provider and employer.

Basic Maintenance Check

How Do I GET Energy? What provides energy? What in food provides calories? Carbohydrates Protein Fat Food or Calories

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

Energy In and Energy Out

Energy In

Carbohydrates: Provide energy 1.Simple Sugars 2. Complex Carbohydrates (starches) Dietary Fiber Which foods do you think have fiber??

Protein Important for: Choose Wisely: 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

FAT The GOOD Needed for energy and vitamin absorption The BAD Can raise cholesterol and increase risk for heart disease Unsaturated Fat Vegetable oil, olive oil, nuts and fish Saturated Fat High fat dairy, fatty meats, fast food Trans Fat Fried food & baked goods

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

Activity Level GenderAge Sedentary Moderately Active Active Female Male Estimated calorie needs (Energy)

Breakfast: Lunch: Dinner: 2 cups Cheerios 1 cup Low Fat Milk 1 Banana 1 cup of OJ Quarter Pounder Large Fries Large Soda 3 Slices of Pizza Large Soda TOTAL CALORIES = 2500 calories 480 calories 1340 calories 680 calories ENERGY IN

Energy Out

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 (about 60%) (about 30-40%) (about 10%)

Why is Physical Activity Good? 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 It’s a great way to hang out with friends or family Help you feel better because it:

Activity Calories Burned in an Hour Man Woman Light Activity: Cleaning house Playing baseball Moderate Activity: Walking briskly (3.5 mph) Biking (5.5 mph) Dancing Playing basketball Calories Burned During Physical Activities Dietary Guidelines for Americans, USDA,DHHS, 3rd edition, 1990 (adapted from McArdle et al., “Exercise Physiology,” 1986).

Activity Calories Burned in an Hour ManWoman Strenuous Activity: Jogging (9 minutes/mile) Playing football Swimming Very Strenuous Activity: Running (7 minutes/mile) Calories Burned During Physical Activities Dietary Guidelines for Americans, USDA,DHHS, 3rd edition, 1990 (adapted from McArdle et al., “Exercise Physiology,” 1986).

So what happens when… Energy In  Energy Out

more than 200 calories per day weight gain increase in per capita consumption Source:Nestle, 2002 How Weight Gain Happens

How much energy do I need? Activity:

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

Questions?