Chapter 13 Nutrients That Provide Energy (Carbohydrates, Fats, and Proteins) ©2015 Cengage Learning.

What is Energy? Energy is the capacity to work or engage in activity. Examples of work Locomotion & movement Building new tissues Maintaining body temperature Digesting, absorbing, metabolizing food

Obesity Trends

CDC Obesity Trends BRFSS, 2010 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

How Much Energy Do You Need? A person’s energy needs are determined by a combination of: –Basal metabolic rate (BMR) –Physical activity –Thermic energy - the amount of energy used to digest food and store/release energy

What is BMR? This is the amount of energy needed to perform involuntary body processes, such as: –Breathing –Blood circulation –Heart beat –Muscle tone –Nerve activity

What Factors Affect BMR? Age BMR burns approximately 1 calorie per minute This rate slows by approximately 1% each yr. after age 25 yrs. Body temperature Cooler environments cause BMR to speed up Nutritional status Body composition Muscle is more active than fat tissue and burns more calories

The Basics Proteins Carbohydrates Fats Sodium Vitamins and minerals Water All calories come from these three nutrients

Energy Calories= units used to measure energy value in foods. Carbohydrates- 4 calories per gram Proteins- 4 calories per gram Fats- 9 calories per gram.

Children’s Energy Needs Young children have a greater need for calories and essential nutrients than do adults because of: –Rapid growth –Faster metabolism –Higher activity levels

Carbohydrates Carbohydrates: –Yield 4 calories (energy) per gram –Should make up 50 to 60 percent of one’s total daily calories –Consist of two important groups: Starches, such as grains (complex) Sugars found in fruits, vegetables, and milk (simple)

Simple Carbohydrates

Fructose= honey, fruit, processed into high fructose corn syrup. Sucrose= table sugar, sugar beets, sugar cane, fruits, veggies, honey Lactose= sugar in milk (including breast milk)

Complex Carbohydrates Multiple sugar units that are joined together starch= in grains, legumes (peas, peanuts),dried beans,potatoes,corn..... cellulose(fiber)= indigestible, whole grains, nuts, fruits,veggies, glycogen= storage from of glucose in animals & human beings

Complex Carbohydrates

Fats Fats: –Yield nine calories (energy) per gram –Should make up no more than 25 to 30 percent of one’s daily calories –Are present in three forms: Saturated (animal-based) Unsaturated (plant-based) Cholesterol (primarily animal-based)

Fats—They’re Everywhere! Not all fat is bad or unhealthy. Fat provides calories for energy. Fat tastes good, it slows digestion, and it makes us feel satisfied longer after a meal. Dietary fats should not be restricted for children younger than two years.

Proteins Proteins: –Provide four calories per gram –Yield energy, but are used primarily for building body tissue –Rich sources include Fish, poultry, pork, and beef Eggs, cheese, and milk Peanut butter Dried peas, beans, lentils, and soybeans

Childhood Obesity Is increasing at an alarming rate Occurs when more calories are taken in than are used Contributing factors: –Frequent consumption of high-fat foods: fast foods, low-density snacks, and sugary foods (bakery, fruit juices, and designer drinks) –Sedentary lifestyle (inactivity)

Childhood Obesity Strategies for addressing children’s weight problems: –Increasing physical activity is often effective –Making healthy dietary changes to include more fruits, vegetables, whole grains, and lower fat foods –Replacing sugary drinks with water –Being a positive role model –Not using food as a reward or punishment

BMI Calculation Calculate your BMI by going to and click on the “BMI Tables”. When you are finished, explore the links listed under “Aim for a Healthy Weight.”

Where do we get energy? What foods yield energy? Do all nutrients provide the same amount of energy? What happens when you take in too much energy?