The document discusses energy balance and its components. It introduces energy balance, explaining that it is like a scale comparing energy intake to energy expenditure. It then covers the topics of energy intake sources from food, including macronutrients, and energy expenditure components like basal metabolic rate, physical activity, and the thermic effect of food. The document provides examples of calculating percentages of calories from macronutrients and determining daily calorie needs using formulas like the Harris Benedict equation.
The document discusses the food pyramid and balanced diet, noting that diets should be based on energy needs, food preferences, and nutrient requirements. It outlines the major food groups in the pyramid and provides examples of common foods that fall under each group. The document also discusses nutrient needs changing as one grows, energy needs based on activity levels and body size, and using the food pyramid to develop a balanced menu. Key nutrients are defined along with their functions. A chart is included to match foods with their primary nutrients based on the food pyramid guidelines.
The document discusses healthy eating and nutrition. It introduces the healthy eating pyramid, which recommends basing your diet around carbohydrates, eating 5 portions of fruits and vegetables daily, and consuming dairy and proteins in moderation. The main food groups are also outlined, including fruits/vegetables, grains, dairy, meat/fish, and fats/sugars. Common myths about nutrition are debunked, such as the idea that exercise alone is enough for a healthy diet. The document provides an overview of essential vitamins and minerals and emphasizes the importance of reading food labels carefully.
The six classes of nutrients are carbohydrates, fats, proteins, vitamins, minerals, and water. Carbohydrates include sugars and starches, and provide energy. Proteins are made of amino acids and are used to build and repair tissues. Fats provide long-term energy storage and insulation. Fiber is important for digestive health. A diet high in saturated fats can increase risks of obesity, high cholesterol, and heart disease. Maintaining a balanced diet and calorie intake through nutrition and exercise can influence overall health and weight.
This document discusses calories and the energy balance equation in depth. It argues that calories in/calories out is an oversimplification and that biochemistry, not physics, determines weight gain and loss. The summary is:
1) While calories consumed must equal calories expended to maintain weight, the equation is more complex than typically presented, with stored energy occurring in body fat, tissues, waste, and kinetic energy in heat and metabolism.
2) Different foods impact the body differently - fiber passes through undigested but sugar is quickly absorbed, for example.
3) Relying only on calorie counting to lose weight ignores hormonal factors and can promote processed, low-calorie foods that may
The document discusses the food pyramid and provides guidance on eating a balanced diet from each food group. It explains the different food groups, including fruits, vegetables, grains, proteins, dairy, and oils. It emphasizes choosing a variety of healthy options and limiting sweets. Regular physical activity is also recommended along with keeping a food diary to track healthy choices. The overall message is that following the food pyramid and engaging in daily physical activity can help people grow up healthy and strong.
Food provides nutrients that the body needs for energy, growth, and maintenance. There are six major nutrients - carbohydrates, proteins, fats, vitamins, minerals, and water. Carbohydrates, fats and proteins provide energy, while vitamins and minerals aid chemical reactions and help regulate body functions. A balanced diet with varieties of foods containing these nutrients is necessary for health and well-being. Deficiencies in essential nutrients can lead to diseases, while excess calories can result in obesity.
The document provides information about Herbalife products and programs. It discusses Herbalife's history and emphasizes using natural ingredients. It describes various product lines including nutritional shakes, supplements, and personalized protein powder. Whole health programs like Quickstart Protein Plus and Ultimate Program are summarized. Guidelines around lifestyle analysis, balanced diets, and check up parties are also mentioned.
This document discusses the USDA Food Pyramid and provides guidance on healthy eating. It explains the six main food groups: grains, vegetables, fruits, dairy, proteins, and oils. It emphasizes eating a variety of foods from each group everyday for a balanced diet. It also stresses the importance of regular physical activity for health and fitness. The overall message is that following the Food Pyramid and getting daily exercise can help people grow healthy and stay healthy.
The document discusses the food pyramid and balanced diet, noting that diets should be based on energy needs, food preferences, and nutrient requirements. It outlines the major food groups in the pyramid and provides examples of common foods that fall under each group. The document also discusses nutrient needs changing as one grows, energy needs based on activity levels and body size, and using the food pyramid to develop a balanced menu. Key nutrients are defined along with their functions. A chart is included to match foods with their primary nutrients based on the food pyramid guidelines.
The document discusses healthy eating and nutrition. It introduces the healthy eating pyramid, which recommends basing your diet around carbohydrates, eating 5 portions of fruits and vegetables daily, and consuming dairy and proteins in moderation. The main food groups are also outlined, including fruits/vegetables, grains, dairy, meat/fish, and fats/sugars. Common myths about nutrition are debunked, such as the idea that exercise alone is enough for a healthy diet. The document provides an overview of essential vitamins and minerals and emphasizes the importance of reading food labels carefully.
The six classes of nutrients are carbohydrates, fats, proteins, vitamins, minerals, and water. Carbohydrates include sugars and starches, and provide energy. Proteins are made of amino acids and are used to build and repair tissues. Fats provide long-term energy storage and insulation. Fiber is important for digestive health. A diet high in saturated fats can increase risks of obesity, high cholesterol, and heart disease. Maintaining a balanced diet and calorie intake through nutrition and exercise can influence overall health and weight.
This document discusses calories and the energy balance equation in depth. It argues that calories in/calories out is an oversimplification and that biochemistry, not physics, determines weight gain and loss. The summary is:
1) While calories consumed must equal calories expended to maintain weight, the equation is more complex than typically presented, with stored energy occurring in body fat, tissues, waste, and kinetic energy in heat and metabolism.
2) Different foods impact the body differently - fiber passes through undigested but sugar is quickly absorbed, for example.
3) Relying only on calorie counting to lose weight ignores hormonal factors and can promote processed, low-calorie foods that may
The document discusses the food pyramid and provides guidance on eating a balanced diet from each food group. It explains the different food groups, including fruits, vegetables, grains, proteins, dairy, and oils. It emphasizes choosing a variety of healthy options and limiting sweets. Regular physical activity is also recommended along with keeping a food diary to track healthy choices. The overall message is that following the food pyramid and engaging in daily physical activity can help people grow up healthy and strong.
Food provides nutrients that the body needs for energy, growth, and maintenance. There are six major nutrients - carbohydrates, proteins, fats, vitamins, minerals, and water. Carbohydrates, fats and proteins provide energy, while vitamins and minerals aid chemical reactions and help regulate body functions. A balanced diet with varieties of foods containing these nutrients is necessary for health and well-being. Deficiencies in essential nutrients can lead to diseases, while excess calories can result in obesity.
The document provides information about Herbalife products and programs. It discusses Herbalife's history and emphasizes using natural ingredients. It describes various product lines including nutritional shakes, supplements, and personalized protein powder. Whole health programs like Quickstart Protein Plus and Ultimate Program are summarized. Guidelines around lifestyle analysis, balanced diets, and check up parties are also mentioned.
This document discusses the USDA Food Pyramid and provides guidance on healthy eating. It explains the six main food groups: grains, vegetables, fruits, dairy, proteins, and oils. It emphasizes eating a variety of foods from each group everyday for a balanced diet. It also stresses the importance of regular physical activity for health and fitness. The overall message is that following the Food Pyramid and getting daily exercise can help people grow healthy and stay healthy.
The document discusses the essential nutrients required by the human body. It defines nutrients as substances in food that keep the body functioning. There are six essential nutrients: water, carbohydrates, proteins, fats, vitamins, and minerals. All nutrients play important roles like providing energy, building tissues, and regulating bodily processes. A balanced diet with variety and moderation from the different food groups is key to obtaining all necessary nutrients. Nutrient deficiencies can occur if the body does not get enough of certain nutrients and can cause symptoms initially or lead to serious health issues if left untreated.
This document discusses basal metabolic rate and factors that affect energy balance and weight. It defines basal metabolic rate as the minimum energy required to sustain vital functions at rest. Several factors can influence BMR, including age, height, body composition, and thyroid function. It also discusses specific dynamic action, the increase in metabolic rate due to digestion of food, and how physical activity levels impact total daily energy needs. Body mass index is presented as a common measure of weight status.
This product catalog summarizes Herbalife's weight management and nutrition products. It includes information on Herbalife as a company focused on science-based nutrition and a direct selling business model. The catalog highlights Herbalife's core products - Formula 1 meal replacement shakes, Formula 2 vitamins and minerals, and Cell Complex. It also describes weight management programs and targeted supplements to support weight loss goals. Additional sections cover energy and fitness products, digestive health, heart health, skincare, and personal care items. The catalog provides information on ingredients, benefits, and pricing for each product.
A calorie is a unit of energy equal to the amount required to raise 1 gram of water by 1 degree Celsius. The nutritional Calorie (with a capital C) is equal to 1000 standard calories. The number of calories a person needs depends on factors like age, gender, height, weight and activity level. As a general rule, males need body weight x 12 calories and females need body weight x 11 calories. Common foods and their calorie contents per 100 grams are provided in tables for breads, fruits, vegetables, and meat/fish.
Diet refers to the normal foods we eat as well as special diets for weight loss, medical reasons, or moral values. Losing weight typically involves decreasing calorie intake, increasing calorie expenditure, or a combination. Energy is measured in calories or kilocalories, with 1 kilocalorie equaling 1000 calories. Maintaining energy balance means taking in and expending an equal number of calories each day. A person's metabolic rate affects how many calories they need daily. Being overweight or obese means exceeding normal or healthy body weight and composition levels. A balanced diet contains carbohydrates, fats, proteins, vitamins, minerals, water, and fiber. The components of an individual's diet depend on factors like their sport
This document provides an overview of key topics related to nutrition and fitness. It discusses the essential nutrients required for a healthy diet, including proteins, fats, carbohydrates, vitamins, minerals and fiber. It recommends obtaining nutrients from whole, minimally processed foods. The document also outlines the five components of health-related fitness: cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition. It provides examples of exercises to improve each component and recommends engaging in regular physical activity for health benefits.
This document outlines the components of a balanced diet and what foods fall into each category. It identifies the five main food groups: carbohydrates, proteins, fats, vitamins and minerals, and dairy and milk. Carbohydrates provide energy and are found in foods like bread, pasta and cereal. Proteins from meat, poultry, fish and dairy are vital for health. Fats supply energy but should be consumed in moderation. Vitamins and minerals from fruits and vegetables boost the immune system and support growth. Dairy products like milk, yogurt and cheese promote bone and dental health. A balanced diet incorporates portions from each food group along with regular exercise and a positive attitude.
1) Eating a healthy diet with fresh fruits and vegetables, whole grains, lean proteins and healthy fats positively impacts mental health by reducing risks of depression, anxiety and stress.
2) Consuming processed foods high in sugar and salt can negatively impact mental health and is linked to higher rates of depression.
3) Making more home-cooked meals, reducing intake of added sugar, salt and processed foods, staying hydrated and eating a balanced diet supports both physical and mental well-being.
This document debunks common myths about the diabetic diet and provides guidance on healthy eating for diabetes management. It discusses that a diabetic diet is not separate from a healthy diet for all, and focuses on choosing carbohydrates from whole grains, vegetables and fruits. While foods like honey and rice can be included, portion size matters and substitutes should not have more calories than sugar. The guidelines emphasize eating a variety of nutritious foods while monitoring blood sugar levels.
The document discusses several key nutrition standards and guidelines used in the United States, including:
- Dietary Reference Intakes (DRI) which establish recommendations for nutrient intake including the Recommended Dietary Allowance (RDA), Adequate Intake (AI), and Tolerable Upper Intake Level (UL).
- The Dietary Guidelines for Americans which provide science-based advice to promote health and reduce risk of chronic disease.
- USDA Food Guides including MyPyramid which group foods and recommend daily servings to help people achieve a healthy diet.
- Food labels and daily values which provide information on calories and nutrients to help consumers make informed choices.
Calories are a unit of energy but determining accurate calorie counts is complex. Food labels may not always be trusted as the Atwater system uses averages that don't account for individual food properties or processing. Additionally, different foods require varying amounts of energy to digest. Quality of calories, not just quantity, is important for health and weight. Focusing only on calorie counting risks oversimplifying a multifaceted issue.
What is a calorie and how does it relate to weight loss and weight gain? The calorie is a way to describe energy and it is a way we measure the energy we ingest and the energy we use.
Calculation of Balanced diet for different groupAstha Patel
The document outlines the 7 steps to planning a balanced diet for individuals:
1. Identify the individual's characteristics such as age, sex, activity level, income, religion, and region.
2. Consult recommended dietary intake for energy and protein based on the individual's characteristics.
3. Decide the total amount of specific food groups based on meeting energy and protein needs.
Fats are triglycerides composed of fatty acid chains and glycerol. There are three main types: saturated, monounsaturated, and polyunsaturated. Alpha-linolenic acid and linoleic acid are essential fatty acids that must be obtained through diet. Fats provide energy and have various health benefits, but excess saturated fat intake increases risk of heart disease and other issues. Balancing intake of omega-3 and omega-6 fatty acids is important for health. Olestra is a fat substitute that provides no calories but can cause digestive issues.
This document discusses Dietary Reference Intakes (DRIs), which are nutrient-based reference values used to assess dietary needs. DRIs include the Estimated Average Requirement, Recommended Dietary Allowance, Adequate Intake, Tolerable Upper Intake Level, and Acceptable Macronutrient Distribution Ranges. The Recommended Dietary Allowance is set at the EAR plus two standard deviations to cover 98% of the population's needs. Examples of vitamin C and calcium DRIs are provided to illustrate how the values are determined based on scientific studies and potential for toxicity.
The document discusses nutrition and balanced diets. It notes that nutrition should be a high priority, as malnutrition is widespread among mothers and children due to faulty dietary habits stemming from ignorance. A balanced diet provides all required nutrients in proper amounts and proportions to perform the body's energy, building, and protective functions. It emphasizes including a variety of foods from the staple, energy-rich, and body-building food groups to obtain essential vitamins, minerals, proteins, fats and more. Antioxidants protect the body from harmful free radicals, and are found in plants like fruits and vegetables.
The webinar by Talwalkars was on conduted on 10th December 2011. The speaker spoke on the following topics as such "Losing weight the correcr way, Secret to look Slim, Role of Muscles and its impact on metabolism, Effect of Starvation on Body weight, Difference between Body Fat and Muscle, Is Body weight Unreliable?,Way to acheive healthy weight loss.
Basal metabolic rate (bmr) and basal metabolic index (bmi) (mushtaq ahmed and...Maryam Fida
BASAL METABOLIC RATE (BMR) and BASAL METABOLIC INDEX (BMI)
All energy is provided by three classes of nutrients: Macronutrients
Fats
Carbohydrates
Protein
Ethanol provide energy in some diets
Energy production can be measured
Heat output from the body
Amount of O2 consumed
It is calculated from the heat released by the total combustion of food in a calorimeter
It is expressed in kilocalories (kcal, or Cal)
The energy generated by metabolism is used for three energy-requiring processes:
Resting metabolic rate (RMR)
Physical activity
Thermic effect of food
Total Energy Expenditure (TEE): The number of calories expended by these processes in a 24-hour period
The document discusses the food exchange system, which is a tool used for meal planning, calorie control, and meeting nutritional guidelines. The exchange system groups foods into categories based on their protein, carbohydrate, fat, and calorie content. Each food group, such as starches, fruits, milk, meat, and fats, has example serving sizes that constitute one exchange, such as a half cup of pasta for starches or one ounce of cheese for milk. The exchange lists provide options to substitute different foods within a group while maintaining consistent nutrition information to support healthy eating.
This document discusses nutrition, nutrients, and the relationship between nutrition and health. It provides classifications of foods and nutrients, as well as their functions. The key points are:
1. Food provides energy, growth, development and protects the body from diseases. Nutrition involves ingestion, digestion and absorption of nutrients from food.
2. Nutrients include macronutrients like proteins, carbohydrates, and fats which are needed in large amounts, as well as micronutrients like vitamins and minerals needed in small amounts.
3. A balanced diet includes a variety foods in proper amounts and proportions to meet daily nutrient requirements for health. Good nutrition prevents deficiency and chronic diseases while an unhealthy diet increases
This document discusses calories and energy metabolism. It defines key terms like calories, basal metabolic rate (BMR), and thermic effect of food. It explains that 60-75% of energy needs come from BMR, about 10% from the thermic effect of food, and 30% from physical activity. Various factors can influence BMR like body composition, hormones, and environmental temperature. Equations are provided to estimate total calorie needs and requirements are given for different activity levels. Carbohydrates, proteins, fats, and alcohol are discussed as energy sources. The concepts of hunger, satiety, and appetite in regulating calorie intake are also summarized.
This lesson plan from Pennington Biomedical Research Center covers energy balance and its components. It includes an overview of energy balance, what determines energy intake and expenditure, and what happens with energy imbalances over time. The lesson plan provides objectives, strategies, time requirements, materials, and a detailed teacher guide to explain energy balance concepts and calculate percentages of calories from fat, carbohydrates and protein using examples. Students will learn to identify the three components of energy expenditure and characteristics that contribute to it.
The document discusses the essential nutrients required by the human body. It defines nutrients as substances in food that keep the body functioning. There are six essential nutrients: water, carbohydrates, proteins, fats, vitamins, and minerals. All nutrients play important roles like providing energy, building tissues, and regulating bodily processes. A balanced diet with variety and moderation from the different food groups is key to obtaining all necessary nutrients. Nutrient deficiencies can occur if the body does not get enough of certain nutrients and can cause symptoms initially or lead to serious health issues if left untreated.
This document discusses basal metabolic rate and factors that affect energy balance and weight. It defines basal metabolic rate as the minimum energy required to sustain vital functions at rest. Several factors can influence BMR, including age, height, body composition, and thyroid function. It also discusses specific dynamic action, the increase in metabolic rate due to digestion of food, and how physical activity levels impact total daily energy needs. Body mass index is presented as a common measure of weight status.
This product catalog summarizes Herbalife's weight management and nutrition products. It includes information on Herbalife as a company focused on science-based nutrition and a direct selling business model. The catalog highlights Herbalife's core products - Formula 1 meal replacement shakes, Formula 2 vitamins and minerals, and Cell Complex. It also describes weight management programs and targeted supplements to support weight loss goals. Additional sections cover energy and fitness products, digestive health, heart health, skincare, and personal care items. The catalog provides information on ingredients, benefits, and pricing for each product.
A calorie is a unit of energy equal to the amount required to raise 1 gram of water by 1 degree Celsius. The nutritional Calorie (with a capital C) is equal to 1000 standard calories. The number of calories a person needs depends on factors like age, gender, height, weight and activity level. As a general rule, males need body weight x 12 calories and females need body weight x 11 calories. Common foods and their calorie contents per 100 grams are provided in tables for breads, fruits, vegetables, and meat/fish.
Diet refers to the normal foods we eat as well as special diets for weight loss, medical reasons, or moral values. Losing weight typically involves decreasing calorie intake, increasing calorie expenditure, or a combination. Energy is measured in calories or kilocalories, with 1 kilocalorie equaling 1000 calories. Maintaining energy balance means taking in and expending an equal number of calories each day. A person's metabolic rate affects how many calories they need daily. Being overweight or obese means exceeding normal or healthy body weight and composition levels. A balanced diet contains carbohydrates, fats, proteins, vitamins, minerals, water, and fiber. The components of an individual's diet depend on factors like their sport
This document provides an overview of key topics related to nutrition and fitness. It discusses the essential nutrients required for a healthy diet, including proteins, fats, carbohydrates, vitamins, minerals and fiber. It recommends obtaining nutrients from whole, minimally processed foods. The document also outlines the five components of health-related fitness: cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition. It provides examples of exercises to improve each component and recommends engaging in regular physical activity for health benefits.
This document outlines the components of a balanced diet and what foods fall into each category. It identifies the five main food groups: carbohydrates, proteins, fats, vitamins and minerals, and dairy and milk. Carbohydrates provide energy and are found in foods like bread, pasta and cereal. Proteins from meat, poultry, fish and dairy are vital for health. Fats supply energy but should be consumed in moderation. Vitamins and minerals from fruits and vegetables boost the immune system and support growth. Dairy products like milk, yogurt and cheese promote bone and dental health. A balanced diet incorporates portions from each food group along with regular exercise and a positive attitude.
1) Eating a healthy diet with fresh fruits and vegetables, whole grains, lean proteins and healthy fats positively impacts mental health by reducing risks of depression, anxiety and stress.
2) Consuming processed foods high in sugar and salt can negatively impact mental health and is linked to higher rates of depression.
3) Making more home-cooked meals, reducing intake of added sugar, salt and processed foods, staying hydrated and eating a balanced diet supports both physical and mental well-being.
This document debunks common myths about the diabetic diet and provides guidance on healthy eating for diabetes management. It discusses that a diabetic diet is not separate from a healthy diet for all, and focuses on choosing carbohydrates from whole grains, vegetables and fruits. While foods like honey and rice can be included, portion size matters and substitutes should not have more calories than sugar. The guidelines emphasize eating a variety of nutritious foods while monitoring blood sugar levels.
The document discusses several key nutrition standards and guidelines used in the United States, including:
- Dietary Reference Intakes (DRI) which establish recommendations for nutrient intake including the Recommended Dietary Allowance (RDA), Adequate Intake (AI), and Tolerable Upper Intake Level (UL).
- The Dietary Guidelines for Americans which provide science-based advice to promote health and reduce risk of chronic disease.
- USDA Food Guides including MyPyramid which group foods and recommend daily servings to help people achieve a healthy diet.
- Food labels and daily values which provide information on calories and nutrients to help consumers make informed choices.
Calories are a unit of energy but determining accurate calorie counts is complex. Food labels may not always be trusted as the Atwater system uses averages that don't account for individual food properties or processing. Additionally, different foods require varying amounts of energy to digest. Quality of calories, not just quantity, is important for health and weight. Focusing only on calorie counting risks oversimplifying a multifaceted issue.
What is a calorie and how does it relate to weight loss and weight gain? The calorie is a way to describe energy and it is a way we measure the energy we ingest and the energy we use.
Calculation of Balanced diet for different groupAstha Patel
The document outlines the 7 steps to planning a balanced diet for individuals:
1. Identify the individual's characteristics such as age, sex, activity level, income, religion, and region.
2. Consult recommended dietary intake for energy and protein based on the individual's characteristics.
3. Decide the total amount of specific food groups based on meeting energy and protein needs.
Fats are triglycerides composed of fatty acid chains and glycerol. There are three main types: saturated, monounsaturated, and polyunsaturated. Alpha-linolenic acid and linoleic acid are essential fatty acids that must be obtained through diet. Fats provide energy and have various health benefits, but excess saturated fat intake increases risk of heart disease and other issues. Balancing intake of omega-3 and omega-6 fatty acids is important for health. Olestra is a fat substitute that provides no calories but can cause digestive issues.
This document discusses Dietary Reference Intakes (DRIs), which are nutrient-based reference values used to assess dietary needs. DRIs include the Estimated Average Requirement, Recommended Dietary Allowance, Adequate Intake, Tolerable Upper Intake Level, and Acceptable Macronutrient Distribution Ranges. The Recommended Dietary Allowance is set at the EAR plus two standard deviations to cover 98% of the population's needs. Examples of vitamin C and calcium DRIs are provided to illustrate how the values are determined based on scientific studies and potential for toxicity.
The document discusses nutrition and balanced diets. It notes that nutrition should be a high priority, as malnutrition is widespread among mothers and children due to faulty dietary habits stemming from ignorance. A balanced diet provides all required nutrients in proper amounts and proportions to perform the body's energy, building, and protective functions. It emphasizes including a variety of foods from the staple, energy-rich, and body-building food groups to obtain essential vitamins, minerals, proteins, fats and more. Antioxidants protect the body from harmful free radicals, and are found in plants like fruits and vegetables.
The webinar by Talwalkars was on conduted on 10th December 2011. The speaker spoke on the following topics as such "Losing weight the correcr way, Secret to look Slim, Role of Muscles and its impact on metabolism, Effect of Starvation on Body weight, Difference between Body Fat and Muscle, Is Body weight Unreliable?,Way to acheive healthy weight loss.
Basal metabolic rate (bmr) and basal metabolic index (bmi) (mushtaq ahmed and...Maryam Fida
BASAL METABOLIC RATE (BMR) and BASAL METABOLIC INDEX (BMI)
All energy is provided by three classes of nutrients: Macronutrients
Fats
Carbohydrates
Protein
Ethanol provide energy in some diets
Energy production can be measured
Heat output from the body
Amount of O2 consumed
It is calculated from the heat released by the total combustion of food in a calorimeter
It is expressed in kilocalories (kcal, or Cal)
The energy generated by metabolism is used for three energy-requiring processes:
Resting metabolic rate (RMR)
Physical activity
Thermic effect of food
Total Energy Expenditure (TEE): The number of calories expended by these processes in a 24-hour period
The document discusses the food exchange system, which is a tool used for meal planning, calorie control, and meeting nutritional guidelines. The exchange system groups foods into categories based on their protein, carbohydrate, fat, and calorie content. Each food group, such as starches, fruits, milk, meat, and fats, has example serving sizes that constitute one exchange, such as a half cup of pasta for starches or one ounce of cheese for milk. The exchange lists provide options to substitute different foods within a group while maintaining consistent nutrition information to support healthy eating.
This document discusses nutrition, nutrients, and the relationship between nutrition and health. It provides classifications of foods and nutrients, as well as their functions. The key points are:
1. Food provides energy, growth, development and protects the body from diseases. Nutrition involves ingestion, digestion and absorption of nutrients from food.
2. Nutrients include macronutrients like proteins, carbohydrates, and fats which are needed in large amounts, as well as micronutrients like vitamins and minerals needed in small amounts.
3. A balanced diet includes a variety foods in proper amounts and proportions to meet daily nutrient requirements for health. Good nutrition prevents deficiency and chronic diseases while an unhealthy diet increases
This document discusses calories and energy metabolism. It defines key terms like calories, basal metabolic rate (BMR), and thermic effect of food. It explains that 60-75% of energy needs come from BMR, about 10% from the thermic effect of food, and 30% from physical activity. Various factors can influence BMR like body composition, hormones, and environmental temperature. Equations are provided to estimate total calorie needs and requirements are given for different activity levels. Carbohydrates, proteins, fats, and alcohol are discussed as energy sources. The concepts of hunger, satiety, and appetite in regulating calorie intake are also summarized.
This lesson plan from Pennington Biomedical Research Center covers energy balance and its components. It includes an overview of energy balance, what determines energy intake and expenditure, and what happens with energy imbalances over time. The lesson plan provides objectives, strategies, time requirements, materials, and a detailed teacher guide to explain energy balance concepts and calculate percentages of calories from fat, carbohydrates and protein using examples. Students will learn to identify the three components of energy expenditure and characteristics that contribute to it.
This document provides instructions for using the WHO AnthroPlus software, which assesses growth in children and adolescents aged 0-19 years based on WHO standards. It can be used to calculate growth indicators for individual patients or to analyze survey data. The software calculates z-scores and percentiles for weight-for-age, height-for-age, weight-for-height, and BMI-for-age. It provides growth charts and color-codes results to identify potential growth issues. The manual describes the software's modules for individual assessment, anthropometric calculation, and nutritional survey analysis.
This document discusses various methods for assessing diet and physical activity, including their advantages and limitations. Food frequency questionnaires, 24-hour dietary recalls, and biomarkers can be used to evaluate individual food and nutrient intake, though self-reported methods are prone to error and bias. Multiple 24-hour recalls provide a better estimate of usual intake than a single recall. Physical activity can be assessed using International Physical Activity Questionnaires, though self-reported measures are not always accurate.
The document is a 24-hour diet and activity recall form for a 52-year-old female client named KM. It details all foods and beverages consumed over a 24-hour period, along with preparation methods and locations. A comparison chart shows the client's actual intake compared to recommended intake based on MyPlate guidelines and her moderate activity level. The interviewer notes the client consumed less than recommended amounts of fruits, vegetables, dairy, and oils/fats, and more than recommended added sugars. Recommendations include adding dairy, fruits, nuts and vegetables to meals and snacks to improve nutrient intake.
Nutritional software provides an alternative to manual nutritional assessment and laboratory analysis by allowing quick computations of nutritional variables. Some programs utilize ingredient databases while others can input individual data. Examples are WHO-anthro, Nutri-survey, ENA, Epi-INFO, and SMART, which compute anthropometric and mortality indicators for emergency situations. Macros are also available for statistical packages like SPSS, SAS, S-Plus and STATA to facilitate survey data analysis using growth standards. Z-scores are used to classify nutritional status, with values below -2 SD indicating moderate/severe undernutrition.
Lymphatic & venous system of head and neck /certified fixed orthodontic cours...Indian dental academy
This document discusses the lymphatic and venous systems of the head and neck. It begins with an overview of the development of the lymphatic system, including lymph sacs, nodes, vessels and fluid. It then covers the specific lymphatic drainage pathways of the head and neck region, including superficial and deep cervical nodes. The document discusses clinical examination of lymphadenopathy and provides examples of probable associated conditions based on node characteristics such as size, tenderness and consistency. Overall, the document provides a comprehensive overview of the anatomy and clinical assessment of the lymphatic system in the head and neck region.
Work in physics refers to the transfer of energy when a force causes an object to move. The amount of work done depends on both the magnitude of the applied force and the distance moved in the direction of the force, according to the formula: Work = Force x Distance. One joule of work is done when a one newton force moves an object one meter in the direction of the force. Work is a scalar quantity rather than a vector. No work is done if the net force on an object is zero, such as when pushing against a wall with no resulting motion.
The lymphatic system filters and returns fluid from tissues to the bloodstream. It consists of lymphatic vessels, lymph nodes, and lymphoid tissues like the spleen and thymus gland. The lymphatic system helps fight infection through lymphocytes and transports fatty acids from the intestines via the lacteals. It is important for fluid balance as excess interstitial fluid is otherwise cause edema if not returned to the bloodstream by the lymphatic vessels.
The human brain is organized into three interconnected layers - the central core, limbic system, and cerebral cortex - that work together to regulate basic life processes and higher cognitive functions. The central core controls breathing, pulse, movement, and processing sensory information. It contains five main regions: the thalamus, pons, cerebellum, reticular formation, and medulla. The limbic system, found only in mammals, mediates emotions, memory, and motivated behaviors through regions like the hippocampus, amygdala, and hypothalamus. The cerebral cortex is divided into left and right hemispheres that direct higher cognitive functions through four lobes - frontal, occipital, parietal, and temporal.
The lymphatic system carries fluid lost from capillaries back to the bloodstream through lymphatic vessels and ducts. It also transports fat and plays a major role in immunity. Lymph nodes along lymphatic pathways contain lymphocytes and macrophages that fight microbes. The tonsils, spleen, and thymus are lymphatic organs - the tonsils trap pathogens in the mouth and throat, the spleen filters the blood and destroys old red blood cells, and the thymus matures T cells that respond to foreign substances.
This document provides an overview of the physiology of emotions. It discusses the definition of emotions and the bodily changes that occur during emotional responses. It covers theories such as the James-Lange theory and Cannon-Bard theory regarding whether emotions arise from conscious experience or physiological reactions. The somatic marker hypothesis and role of the ventromedial prefrontal cortex are explained. Subcortical areas like the amygdala and hypothalamus and cortical areas such as the anterior insular cortex are involved in emotional processing. Facial expressions universally communicate emotions.
This document discusses spinal reflexes and their role in movement. It describes the reflex arc which consists of receptors, an integration center, and effectors. Key spinal reflexes discussed include the monosynaptic stretch reflex, which causes muscle contraction when a muscle is stretched, and reciprocal inhibition, which inhibits antagonistic muscles. These reflexes can assist athletic performance by facilitating muscle activation and energy storage. Plyometric exercises exploit the stretch reflex to improve power.
Emotions are complex psychological phenomena that involve physiological, cognitive, and behavioral components. They evolved to help humans and animals respond to important events. There are several theories about the relationship between the cognitive, physiological, and experiential aspects of emotions. Basic emotions include happiness, sadness, fear, anger, surprise, and disgust, which can combine to form more complex emotions. The brain regions involved in emotional processing and regulation include the prefrontal cortex, anterior cingulate cortex, hippocampus, and amygdala. Emotions are influenced by factors such as genetics, cognition, memory, external stimuli, health, circadian rhythms, and meditation practices. People can control their emotions through techniques like controlled breathing, reframing thoughts,
The document discusses the systems that regulate body balance. There are three main components: 1) the central nervous system which coordinates sensory input, 2) the vestibular system which detects head movement and acceleration using semicircular canals and the utricle and saccule, and 3) proprioceptive sensors and muscle commands which provide feedback on body position. The vestibular system detects both rotational movement via the semicircular canals and linear acceleration via the utricle and saccule. It works with the visual system and reflexes like the vestibulo-ocular reflex to maintain balance and stabilize gaze.
Plasma lipids include triglycerides, cholesterol, phospholipids, and free fatty acids. They are transported in the form of lipoproteins which contain a core of triglycerides and cholesterol esters surrounded by a layer of phospholipids and proteins. The main classes of lipoproteins are chylomicrons, VLDL, LDL, and HDL, which differ in their size, lipid content, and apolipoprotein composition. Lipoproteins transport lipids through the blood and deliver them to tissues, playing important roles in lipid metabolism.
This document discusses energy expenditure and its components. There are three main components that make up energy expenditure: basal metabolic rate (BMR), the thermic effect of food (TEF), and physical activity. BMR accounts for 60-70% of total energy expenditure and is the minimum energy needed for essential functions. TEF accounts for 5-10% and is the energy used to digest and absorb food. Physical activity accounts for 20-40% and varies based on daily activities. The document provides equations to estimate BMR and describes factors that influence energy expenditure components.
The document discusses the limbic system and emotional brain development. It notes that the limbic system, located in the middle of the brain, is specialized for emotional matters. Early emotional experiences form a template that strongly influences later emotional development and brain organization. The limbic system and prefrontal lobes develop pathways that provide the framework for emotional intelligence, which starts developing very early in life and is influenced by a child's emotional environment and their basic needs for love, attachment, attunement, soothing, and appropriate boundaries being met.
This document discusses methods for estimating total daily energy expenditure (TDEE). TDEE can be estimated by calculating basal metabolic rate (BMR) using tables or equations, adjusting for daily activity level, and adding the estimated energy cost of exercise. The document provides tables and examples to guide estimating BMR, selecting an activity level factor, and calculating weekly and daily exercise energy expenditure to determine overall TDEE. Accurately estimating TDEE and balancing energy intake can help manage body weight over the long term.
The document discusses key concepts in dietetics and nutrition including calories, basal metabolic rate, specific dynamic action, and physical activity. It defines important terms like calorie, kilocalorie, basal metabolic rate, specific dynamic action or thermic effect of food. It explains that calories come from carbohydrates, fats and proteins and provides the caloric values of each. Basal metabolic rate accounts for 60-75% of daily energy expenditure and is influenced by factors like body composition, age, and thyroid function. Physical activity and specific dynamic action account for the remaining calories burned.
Food, Nutrition, Nutrients, Diet, Energy consumption & BMIDr.Subir Kumar
Chemistry of nutrition, Dietary principles of food, Basic energy consumption, Total calorie requirements, Energy providing foods, Nutrition balance, Body mass index
The document discusses energy balance and factors that influence total daily energy expenditure and intake. It explains that energy balance occurs when energy intake equals energy expenditure, and that a positive or negative balance can affect body weight over time. It also outlines the components of total daily energy expenditure, including basal metabolic rate, physical activity, and the thermic effect of food. Key factors that can influence each of these components are described.
This document provides an overview of nutrition and diet therapy. It discusses the physiological value of food, metabolism, the energy yielding components of food (carbohydrates, proteins, and fats), and how to calculate caloric intake and expenditure. Key points covered include defining the calorie, basal metabolic rate, factors that affect metabolism, recommended dietary allowances, and calculating one's body mass index. The overall aim is to explain the value of food and how to determine food value, metabolic rate, and body mass index.
This document discusses nutrition, macronutrients, micronutrients, energy measurement, dietary reference intakes, basal metabolic rate, thermic effect of food, physical activity, and acceptable macronutrient distribution ranges. It provides information on the types and roles of macronutrients and micronutrients. It also describes how energy and nutrient requirements are estimated and factors that influence basal metabolic rate and energy expenditure.
Fit My Life Nutrition Information Power PointGordon Briley
This document provides information on basic nutrition and macronutrients. It discusses that there are 3500 calories in one pound of fat and losing weight requires creating a calorie deficit. Carbohydrates, proteins, fats, and alcohols all contain different amounts of calories per gram. Building muscle mass is the best way to increase metabolism rather than just cardio. Heavier people generally have a higher metabolism than skinnier people. The document then goes into detail about metabolism, basal metabolic rate, and how calories are used in the body. It also discusses the four main macronutrients - carbohydrates, proteins, fats, and water - and why each is important for survival. Sugar and its effects
This document discusses energy and metabolism in the human body. It defines energy as the capacity to do work, and explains that the body obtains energy from the metabolism of carbohydrates, fats, and proteins in food. It discusses the different types of energy in the body, as well as factors that affect metabolism and energy requirements such as age, gender, physical activity level, and medical conditions. The document also covers obesity, its causes, and approaches to treatment and prevention of weight regain.
The human body requires energy to perform basic functions and physical activities. The amount of energy expended varies depending on the intensity of the activity, from basic metabolic functions to vigorous exercise. Regular physical activity increases daily energy expenditure and can help maintain a healthy energy balance and weight. Lack of activity reduces energy expenditure and contributes to weight gain if not balanced with calorie intake. The lesson explores factors that influence energy expenditure and the relationship between physical activity, calorie balance, and health.
This document discusses energy, metabolism, and how the body uses food for fuel. It covers the following key points:
1. Energy is measured in kilojoules and kilocalories, and is required for life processes like heart function, organ function, temperature regulation, and muscle movement. Different people need varying amounts depending on age, gender, size, activity level, and genes.
2. Energy comes from carbohydrates, proteins, and fats in food. Carbohydrates and proteins provide 4 calories per gram while fat provides 9 calories per gram, making it the most energy dense.
3. Basal metabolic rate is the minimum energy needed for basic body functions at rest. It can
The document discusses the key components of a balanced diet including carbohydrates, vitamins and minerals, fats, fiber, protein, and water. It explains what each of these components do for the body and why they are important. It also discusses basal metabolic rate (BMR), working energy, and energy balance. The document provides examples of special diets for athletes, such as carbohydrate loading and high protein diets, and the types of foods that would be suitable for each. It assigns homework to find nutritional information for various foods per 100g serving.
Fit My LIfe Basic Nutrition Power PointGordon Briley
This document provides information on basic nutrition and metabolism. It discusses that there are 3,500 calories in one pound of fat, and that fat, protein, carbs, and alcohol all contain different amounts of calories per gram. It also discusses that increasing muscle mass is the best way to raise metabolism, not cardio, and that heavier people generally have a higher metabolism than skinnier people. The document then covers metabolism and energy balance, explaining the roles of basal metabolic rate, activity levels, and the thermic effect of food in determining daily calorie needs. It also discusses macronutrients like carbs, protein, fat, and water and why each is important for survival. Finally, it covers the negative impacts of excess
- Calorie is the standard unit used to measure the energy value of food and human energy expenditure. Various methods can be used to measure energy including direct calorimetry, indirect calorimetry, and determining respiratory exchange ratio.
- The human body derives energy through several pathways including glycolysis, the citric acid cycle, and the electron transport chain. Carbohydrates, fats, proteins, and alcohols can all be broken down to produce energy.
- Factors like basal metabolic rate, physical activity, and the thermic effect of food determine total energy expenditure, while energy intake and energy balance impact body weight and health. Regular physical activity provides numerous health benefits.
This document discusses key concepts related to energy and calculating energy needs, including:
1) It defines what a calorie is and compares the energy provided by different macronutrients.
2) It explains how to calculate basal metabolic rate (BMR) using formulas based on gender, weight, and age to determine energy needs for basic body functions.
3) It discusses factors that affect BMR and how to calculate energy needs based on physical activity levels, from sedentary to vigorous exercise.
Energy is the ability to do work and is obtained from the food we eat. Food provides calories and joules of energy through the process of cellular respiration. The amount of energy needed varies between individuals based on factors like age, size, activity level, gender, and climate. Maintaining energy balance through equal calorie intake and expenditure helps to maintain a stable weight.
BMR- Nutrition 1& 2 in Health and diseaseivvalashaker1
1) Basal metabolic rate (BMR) is the minimum amount of energy required by the body to maintain life at complete rest.
2) BMR accounts for 50-75% of daily energy expenditure and is determined by factors like body size, composition, gender, age, and thyroid hormone levels.
3) Other major components of daily energy expenditure include the thermic effect of food (TEF) and physical activity energy expenditure (PAEE). TEF accounts for 5-30% depending on the macronutrient, while PAEE can vary significantly based on a person's activity levels.
energy requirement and energy expenditure.pptSehar80
The document discusses human energy requirements and energy expenditure. It explains that the body uses most of its daily energy supply for basal metabolic needs like circulation, respiration and digestion. Additional energy is used for voluntary activities and exercise. Carbohydrates, fats, and proteins provide nutrients that are converted to ATP to fuel these energy needs and requirements vary throughout life stages. Total energy requirement is calculated as basal energy expenditure plus physical activity plus the thermic effect of food.
This document discusses carbohydrates as the main source of energy for the human body. It covers how carbohydrates are broken down and used for energy, the importance of carbohydrates for exercise performance, and guidelines for carbohydrate intake before, during, and after exercise for optimal fueling and recovery. The key points are that carbohydrates should make up 50-60% of total caloric intake, adequate carbohydrate intake is essential for exercise, and timing and types of carbohydrates consumed around workouts impacts muscle glycogen storage and performance.
05.12.09(a): Energy Balance and ObesityOpen.Michigan
Slideshow is from the University of Michigan Medical
School's M1 Human Growth and Development sequence
View additional course materials on Open.Michigan:
openmi.ch/med-M1GrowthDevelopment
Vitamin D is produced in the skin upon exposure to sunlight and plays an important role in bone health and cellular functions throughout the body. It is hydroxylated in the liver to 25-hydroxyvitamin D and then in the kidneys to its active form, 1,25-dihydroxyvitamin D. Deficiency is linked to increased risk of various chronic diseases. Vitamin D receptors exist in most cells and 1,25-dihydroxyvitamin D has wide-ranging effects, including roles in immune function, cell growth regulation, and reduction of inflammation. Adequate vitamin D levels may protect against cancer, cardiovascular disease, diabetes, and autoimmune conditions like multiple sclerosis.
This document discusses gluten free eating and its benefits. It states that individuals with celiac disease or gluten sensitivity cannot eat foods containing gluten, which is found in wheat, barley, and rye. It provides lists of hidden sources of gluten and acceptable gluten-free grains and starches. The document recommends eating gluten-free only if medically necessary, as it can be expensive and risk nutrient deficiencies. Whole grains are promoted as heart-healthy due to fiber, vitamins, and minerals that may reduce risks for chronic diseases.
Coconut oil has various health benefits. It contains antioxidants and antimicrobial fatty acids. While high in saturated fat, studies show coconut oil may not increase heart disease risk like other saturated fats due to its unique fatty acid composition. Coconut oil is solid at room temperature and can be used for cooking or baking, where it adds flavor and has a higher burning point than other oils. The fatty acids in coconut oil are metabolized differently than other fats and may provide benefits for conditions like malabsorption.
This document summarizes the health effects of coconut oil by comparing its fatty acid composition to other oils like corn oil. It finds that while coconut oil has more saturated fat than corn oil, its medium-chain fatty acids may provide benefits like supporting immune function and reducing abdominal fat. However, it cautions that coconut oil should not completely replace unsaturated vegetable oils which provide essential fatty acids and are generally healthier. Overall, the document concludes coconut oil can be consumed in moderation as part of a balanced diet for its possible health benefits and flavor in cooking.
Resveratrol is a compound found in various plants and foods like grapes, blueberries, and red wine. It has many health benefits such as being an antioxidant that reduces oxidative damage, inhibiting cancer development at various stages, reducing inflammation, and helping to regulate blood glucose and lipid levels. Resveratrol protects cells and tissues from damage by reducing free radicals, preventing platelet aggregation, inhibiting cancer-promoting enzymes, and modulating inflammatory pathways. These properties may help prevent chronic diseases like heart disease, diabetes, and neurodegenerative conditions.
The document discusses the health benefits of blueberries. It states that blueberries contain phytochemicals called anthocyanins that act as antioxidants and may reduce the risk of chronic diseases like cancer and heart disease. Regular consumption of blueberries may improve brain, vision and heart health, and reduce the risk of conditions like diabetes and Alzheimer's disease. The document concludes that blueberries are a superfood due to the various health benefits provided by their phytochemical content.
This document provides an overview of research on flavonoids found in cocoa and chocolate. It summarizes that cocoa and chocolate are high in flavonoids like catechins and epicatechins which have been linked to health benefits. Studies show these flavonoids can improve blood vessel function, lower blood pressure, and reduce risk factors for cardiovascular disease by reducing oxidation of LDL cholesterol and inhibiting platelet aggregation. However, the amount of flavonoids varies depending on cocoa processing and the type of chocolate. More research is still needed on the long term effects of cocoa flavonoids in humans.
This document provides information about blueberries, including:
- Blueberries have many health benefits and antioxidant compounds that may delay chronic diseases.
- They are related to cranberries, bilberries, and cowberries, and are cultivated and picked wild.
- Blueberries have the highest concentration of antioxidants and may reduce cancer and heart disease risk by inhibiting tumor growth and reducing risk factors.
The document discusses the DASH diet plan for reducing hypertension. It provides information on hypertension prevalence, blood pressure goals, and how high blood pressure affects the body. The DASH diet is highlighted as an effective non-pharmacological approach to treating hypertension through its focus on fruits, vegetables, whole grains, and low-fat dairy while limiting sodium, red meat, and sugar. Weight loss through diet and exercise is also emphasized as important for reducing hypertension risk factors like obesity.
Nutrient sensing and metabolic disturbanceshelix1661
This document summarizes potential causes of metabolic syndrome and insulin resistance, including ectopic fat accumulation, impaired fat oxidation, defects in mitochondrial function, and impaired lipid metabolism. It also discusses adipose tissue as an endocrine organ and the roles of adipocytokines like adiponectin and resistin. Finally, it examines nutrient sensing pathways such as AMPK that regulate cellular energy levels and metabolism.
Gestational diabetes occurs in approximately 5% of pregnancies and results in high blood sugar levels during pregnancy. It develops when the placenta produces hormones that prevent the mother's cells from properly using insulin. To manage gestational diabetes, patients must monitor their blood sugar levels, follow a healthy diet with balanced carbohydrate intake, engage in moderate physical activity, and potentially take insulin or other medications. Maintaining blood sugar control is important for the health of both the mother and baby.
This document discusses several studies related to gestational diabetes and macrosomia. The first study found that maternal BMI had a greater influence on the development of large for gestational age (LGA) babies than glucose control. A second study identified that maternal BMI and LGA in a previous pregnancy most influenced fetal growth in the late second and early third trimesters, while maternal glycemia predominantly impacted growth later in the third trimester. A third study examined the degree of glucose control needed in women with type 1 diabetes to achieve normal fetal growth and neonatal proportions.
This document discusses common complications that can arise from diabetes, including heart disease, kidney disease, eye complications, nerve damage, foot complications, skin complications, and depression. It provides details on each complication, such as how diabetes increases the risks of heart attack, stroke, and kidney failure. It emphasizes the importance of controlling blood sugar, blood pressure, and cholesterol to reduce health risks.
This document discusses obesity in teens and children. It finds that Mexican-American and non-Hispanic black youth have higher rates of overweight than white youth. Adolescents and older adults are more likely to be overweight than younger groups. Obesity results from long-term energy imbalance where calories consumed exceed calories used. Having two overweight parents significantly increases a child's risk of becoming overweight themselves. Measuring tricep skinfold thickness from ages 3 to 17 showed children of two obese parents were three times as fat as children of two lean parents by age 17.
This document provides an overview of childhood obesity including prevalence, risks, environmental and genetic factors, critical periods of development, diet, physical activity, and recommendations for prevention. Some key points:
- Rates of childhood obesity in the US have increased 2-3 fold over the last 25 years. Approximately 18.8% of US children ages 6-11 are overweight.
- Risk factors for childhood obesity include family history, low income, lack of physical activity, excess calorie intake, excessive screen time, and lack of breastfeeding.
- Critical periods for the development of obesity are gestation, ages 5-6, and adolescence. Early life nutrition and growth patterns can impact future health.
This document discusses lycopene, a carotenoid pigment found in tomatoes and other red fruits and vegetables. It provides lycopene's sources, history of research on it, levels of intake in different populations, content in various foods, biological activities including antioxidant effects, and potential health benefits related to reducing risks of certain cancers and cardiovascular disease. The Pennington Nutrition Series publishes research from the Pennington Biomedical Research Center on nutrition, chronic disease prevention, and healthy aging.
Grilling vegetables and fruits instead of red meats can reduce the risk of chronic diseases. When vegetables are grilled, they do not form cancer-causing compounds like meats do. Colorful vegetables like corn, zucchini, and bell peppers as well as fruits make for healthy grilling options. To prevent the formation of cancer-causing PAHs and HCAs when grilling meats, one should use techniques like pre-cooking meats, avoiding excess fat and charring, frequent flipping, and marinating meats in herbs and spices.
This document summarizes potential health benefits of green tea. It discusses how green tea contains polyphenols, particularly catechins like EGCG, that may provide benefits. Some potential benefits highlighted include reduced risk of cardiovascular disease, obesity, diabetes, certain cancers, and neurodegenerative diseases. The document also discusses how green tea's antioxidants may protect cells from damage and help prevent chronic diseases associated with aging.
Genetic considerations in obesity developmenthelix1661
The document summarizes genetic research on human obesity from the Pennington Biomedical Research Center. It details that over 600 genes have been associated with obesity. Specific genetic disorders are described that can cause obesity like Cushing's syndrome. Mouse models are used to study obesity genes and their role in food intake and metabolism. Genome-wide studies have linked obesity phenotypes to particular chromosomes. The research aims to identify gene combinations and mutations that influence obesity risk and how they interact with environment.
This document outlines a lesson plan on dietary fat for high school students. It covers key concepts about fat including what fat is, the functions of dietary fat, different types of fat like saturated, unsaturated and trans fats, and how fats affect health. The lesson defines terms like cholesterol and lipoproteins and discusses the importance of reducing unhealthy fats and increasing healthy fats. It provides information on fat content of different foods and evaluating fat on nutrition labels. The plan includes slides, activities and handouts to teach students about fats and their impact on health.
Travel Clinic Cardiff: Health Advice for International TravelersNX Healthcare
Travel Clinic Cardiff offers comprehensive travel health services, including vaccinations, travel advice, and preventive care for international travelers. Our expert team ensures you are well-prepared and protected for your journey, providing personalized consultations tailored to your destination. Conveniently located in Cardiff, we help you travel with confidence and peace of mind. Visit us: www.nxhealthcare.co.uk
Spontaneous Bacterial Peritonitis - Pathogenesis , Clinical Features & Manage...Jim Jacob Roy
In this presentation , SBP ( spontaneous bacterial peritonitis ) , which is a common complication in patients with cirrhosis and ascites is described in detail.
The reference for this presentation is Sleisenger and Fordtran's Gastrointestinal and Liver Disease Textbook ( 11th edition ).
STUDIES IN SUPPORT OF SPECIAL POPULATIONS: GERIATRICS E7shruti jagirdar
Unit 4: MRA 103T Regulatory affairs
This guideline is directed principally toward new Molecular Entities that are
likely to have significant use in the elderly, either because the disease intended
to be treated is characteristically a disease of aging ( e.g., Alzheimer's disease) or
because the population to be treated is known to include substantial numbers of
geriatric patients (e.g., hypertension).
Discover the benefits of homeopathic medicine for irregular periods with our guide on 5 common remedies. Learn how these natural treatments can help regulate menstrual cycles and improve overall menstrual health.
Visit Us: https://drdeepikashomeopathy.com/service/irregular-periods-treatment/
Congestive Heart failure is caused by low cardiac output and high sympathetic discharge. Diuretics reduce preload, ACE inhibitors lower afterload, beta blockers reduce sympathetic activity, and digitalis has inotropic effects. Newer medications target vasodilation and myosin activation to improve heart efficiency while lowering energy requirements. Combination therapy, following an assessment of cardiac function and volume status, is the most effective strategy to heart failure care.
Gene therapy can be broadly defined as the transfer of genetic material to cure a disease or at least to improve the clinical status of a patient.
One of the basic concepts of gene therapy is to transform viruses into genetic shuttles, which will deliver the gene of interest into the target cells.
Safe methods have been devised to do this, using several viral and non-viral vectors.
In the future, this technique may allow doctors to treat a disorder by inserting a gene into a patient's cells instead of using drugs or surgery.
The biggest hurdle faced by medical research in gene therapy is the availability of effective gene-carrying vectors that meet all of the following criteria:
Protection of transgene or genetic cargo from degradative action of systemic and endonucleases,
Delivery of genetic material to the target site, i.e., either cell cytoplasm or nucleus,
Low potential of triggering unwanted immune responses or genotoxicity,
Economical and feasible availability for patients .
Viruses are naturally evolved vehicles that efficiently transfer their genes into host cells.
Choice of viral vector is dependent on gene transfer efficiency, capacity to carry foreign genes, toxicity, stability, immune responses towards viral antigens and potential viral recombination.
There are a wide variety of vectors used to deliver DNA or oligo nucleotides into mammalian cells, either in vitro or in vivo.
The most common vector system based on retroviruses, adenoviruses, herpes simplex viruses, adeno associated viruses.
- Video recording of this lecture in English language: https://youtu.be/Pt1nA32sdHQ
- Video recording of this lecture in Arabic language: https://youtu.be/uFdc9F0rlP0
- Link to download the book free: https://nephrotube.blogspot.com/p/nephrotube-nephrology-books.html
- Link to NephroTube website: www.NephroTube.com
- Link to NephroTube social media accounts: https://nephrotube.blogspot.com/p/join-nephrotube-on-social-media.html
This presentation gives information on the pharmacology of Prostaglandins, Thromboxanes and Leukotrienes i.e. Eicosanoids. Eicosanoids are signaling molecules derived from polyunsaturated fatty acids like arachidonic acid. They are involved in complex control over inflammation, immunity, and the central nervous system. Eicosanoids are synthesized through the enzymatic oxidation of fatty acids by cyclooxygenase and lipoxygenase enzymes. They have short half-lives and act locally through autocrine and paracrine signaling.
Computer in pharmaceutical research and development-Mpharm(Pharmaceutics)MuskanShingari
Statistics- Statistics is the science of collecting, organizing, presenting, analyzing and interpreting numerical data to assist in making more effective decisions.
A statistics is a measure which is used to estimate the population parameter
Parameters-It is used to describe the properties of an entire population.
Examples-Measures of central tendency Dispersion, Variance, Standard Deviation (SD), Absolute Error, Mean Absolute Error (MAE), Eigen Value
Pictorial and detailed description of patellar instability with sign and symptoms and how to diagnose , what investigations you should go with and how to approach with treatment options . I have presented this slide in my 2nd year junior residency in orthopedics at LLRM medical college Meerut and got good reviews for it
After getting it read you will definitely understand the topic.
2. In this lesson, we will discuss…
An introduction to Energy Balance
What determines the energy in and energy out components
What happens with energy imbalances over time?
Tips to maintain energy balance
2 2012 Copyright PBRC
3. Energy Balance
Why is this important?
Energy balance it’s like a scale
Seesaw
Energy input Energy output
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4. Energy Input
Where is it coming from?
Your energy input is the food that you eat
– Calories coming from our food
Calories (energy) provided
by 3 macronutrients
– Fat
– Carbohydrate
– Protein
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5. Energy Input
The Macronutrients
1 gram fat = 9 kcal
1 gram carbohydrate = 4 kcal
1 gram protein = 4 kcal
5 2012 Copyright PBRC
6. Types of fat
Saturated – solid at room temperature
(butter, lard), causes hardening of arteries.
Unsaturated fat – liquid at room temperature
(oils).
Trans fat – Produced during food processing,
occurs in ready - made foods such as cakes,
crackers. Increases bad cholesterol in the
blood.
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7. Energy Input
Calculating % of Calories from
Macronutrients
In one serving of pizza (technically 2 slices), there are:
– 280 kcal
– 14 grams of total fat
– 28 grams of carbohydrates
– 13 grams of protein
What % of calories come from fat, 45% from fat; 40%
carbohydrates and protein from carbohydrates;
in this example? 19% from protein
7 2012 Copyright PBRC
8. Energy Input
Calculating % of Calories from
Macronutrients
On Monday, Jane consumed:
– 1,800 kcal
Remember that there are:
– 65 grams of fat
9 kcal per gram of fat
– 240 grams of carbohydrates 4 kcal per gram of carbohydrate
– 55 grams of protein 4 kcal per gram of protein
What percent of calories come
from fat, carbohydrate, and
8 protein? 2012 Copyright PBRC
9. Energy In
How Many Calories?
Nutrition Facts Label
– Serving size
– Number of servings per container
– Calories
– Total fat
– Total carbohydrates
– Protein
9 2012
10. Energy Output
The calories you burn each day
5- 10%
3 components: Thermic effect
of food
– Basal metabolism
– Physical activity
– Thermic effect of food basal
metabolism
25- 35%
Physical 60- 65% Physical
Basal activity
activity Thermic effect
metabolism
of food
10 2012 Copyright PBRC
11. Energy Out
Basal Metabolism
Basal metabolism or Basal Metabolic Rate (BMR)
Defined as the amount of energy required to support the
operation of all internal body systems at rest except for
digestion.
– Usually the largest part of energy output for most people
11 Copyright PBRC
12. Basal metabolic rate
What affects it?
Contributing factors:
– Body structure
– Body composition
– Gender
Large muscle mass = higher BMR
– Age
12 Copyright PBRC
13. Basal metabolic rate
What affects it?
Other factors:
– Temperature (fever)
– Thyroid gland secretion
– Diet type
– Periods of growth
13 2012 Copyright PBRC
14. Physical Activity
Highly variable from person to
person
How much will you burn?
– Body size
– Muscle movement
14 Copyright PBRC
15. Energy Cost for Various Physical Activities
Activity Calories used per hour
Sleep 60
Sedentary activities 80 to 100
Such as reading, eating, watching television, sewing, playing cards, using (average = 90)
a computer, studying, other sitting activities.
Light activities 110 to 160
Such as cooking, doing the dishes, ironing, grooming, walking slowly, more (average = 135)
strenuous sitting activities
Moderate activities 170 to 240
Such as walking moderately fast, making beds, light gardening, standing (average = 205)
activities requiring arm movement
Vigorous activities 250 to 350
Such as walking fast, bowling, golfing, yard work (average = 300)
Strenuous activities 350 or more
Such as running, dancing, bicycling, playing football, playing tennis,
cheerleading, swimming, skiing, playing active games
15 2012 Copyright PBRC
16. Thermic Effect of Food
About 5 to 10% of total energy output.
Energy required for digestion and absorption. This
includes the breakdown of foods in the intestinal
track by enzymatic action, absorption into the
bloodstream, the uptake by the intestinal cells, the
transport by the lymphatic system, or via portal
circulation in the liver.
16 Copyright PBRC
18. So, Energy Balance looks like…
Energy In Energy Out
(Calories eaten) (Calories used)
• What you eat • Basal metabolism
• How much you eat • Physical activity
• Thermic effect of food
18 Copyright PBRC
19. Am I in Energy Balance?
Remember this:
– Energy in > Energy out Weight gain
– Energy in < Energy out Weight loss
– Energy in = Energy out Weight maintenance
Energy In Energy out
19
20. Basal metabolic rate calculator
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x
height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height
in inches ) - ( 6.8 x age in year )
20 2012 Copyright PBRC
21. Let’s calculate BMR
Sue 18 yrs, 5’ 4”, 145 lbs,
Women: BMR = 655 + ( 4.35 x weight in pounds ) + (
4.7 x height in inches ) - ( 4.7 x age in years )
Sue = 655 + (4.35 x 145) + (4.7 x 64) - (4.7 x 18)
= 665 + 630.75 + 300.8 – 84.6
= 1511.99 ~ 1512
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22. Harris Benedict Formula
To determine your total daily calorie needs, multiply your
BMR by the appropriate activity factor, as follows:
If you are sedentary (little or no exercise) : Calories = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calories
= BMR x 1.375
If you are moderately active (moderate exercise/sports 3-5 days/week):
Calories = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calories
= BMR x 1.725
If you are extra active (very hard exercise/sports & physical job) :
Calories = BMR x 1.9
22 2012 Copyright PBRC
23. Let’s calculate energy expenditure
Sue: Sleep = 9 hrs, Light activity = 6 hrs, Sitting in
class = 5 hrs, Homework = 2 hrs, Walking = 2 hrs.
Total = 24 hours
Sue EE = (9/24 x BMR) + (6/24 x BMR x 1.375) +
( 7/24 x BMR x 1.25) + (2/24 x BMR x 1.55)
= (9/24 x 1512) + (6/24 x 1512 x 1.375) + (7/24 x
1512 x 1.25) + (2/24 x 1512 x 1.55)
= 567 + 519.75 + 551.25 + 195.30
= 1833.3 ~ 1833
23 2012 Copyright PBRC
24. The Truth About Physical
Activity
People are much too inactive.
Only 4 in 10 women are engaging in
the recommended levels of activity.
Activity is influenced by:
– Age
– Gender
– Income status
– Education status
Source: CDC. Behavioral Risk Factor Surveillance System, 2001.
Photo from: http://womenshealth.gov
24 2012
25. The Benefits of Exercise
Strengthens your cardiovascular and respiratory systems
Keeps bones and muscles strong
Helps to manage weight
Helps to prevent or manage diabetes
Helps to ease depression and manage pain and stress
Lowers your risk for developing certain cancers
Helps you to sleep better
25 2012 Copyright PBRC
26. Inactivity
Leads to a loss of muscle, to obesity, and to
reduced functional ability.
Increases the risk for cardiovascular disease,
diabetes, and some cancers.
Individuals who are physically fit can do more things,
have better endurance for activities and tasks, and
are healthier than individuals with low fitness.
Try to incorporate small changes into daily activities.
26 2012 Copyright PBRC
27. Energy Imbalance
Contributing to Weight Gain
Consuming more energy (calories) than what you use
will lead to weight gain over time.
Accumulation of 3,500 kcal = 1 lb gain
Increasing trend in today’s society
– Portion sizes
– Convenience foods
– Sedentary activities (watching TV, video games)
How do we overcome this?
27 2012 Copyright PBRC
28. Recommendations for Physical
Activity
Engage in at least 60 minutes
of physical activity on most,
preferably all, days of the week.
28 2012 Copyright PBRC
29. Now, to Review what we have
learned…
Going on a weight-loss diet is an example of
creating an intentional energy deficit.
--True or False--
True. If you are going on a weight-loss diet, you are
either reducing the calories that you eat,
exercising, or both (likely both)– in which case, yes
you would be creating an energy deficit because
your energy intake would be lower than output.
29 2012 Copyright PBRC
30. Now, to Review what we have
learned…
Energy deficiency occurs when energy output
is less than energy intake (or in
other words, energy input > energy output)
output
--True or False--
False. An energy deficiency arises when you are not
consuming enough calories. In which case,
your energy input would be less than your
energy output, not the opposite.
30 2012 Copyright PBRC
31. Now, to Review what we have
learned…
Energy deficiencies may be caused by
poverty, famine, illness, or dieting.
--True or False--
True. Any of these instances could lead a
person to consume less energy than what
they are required to consume. Some are
by choice (dieting), and others are a
consequence of the situation
(poverty, famine, illness)
31 2012 Copyright PBRC
32. Now, to Review what we have
learned…
An excess of 2,400 calories in the diet leads
to one pound of stored body fat.
--True or False--
False. It is an excess of 3,500 calories in
the diet that leads to one pound of stored
body fat. And, remember, that this is a
cumulative excess. It doesn’t have to
occur within a specified time frame.
32 2012 Copyright PBRC
33. Now, to Review what we have
learned…
Just a small daily energy excess can result in
a number of added pounds of body fat
over a period of years.
--True or False--
True. Remember the example of eating one
extra candy car each day. In less than 2
weeks, this could lead to one additional pound
of body fat, and over the course of 1 year,
nearly 30 pounds of additional body fat.
33 2012 Copyright PBRC
34. Now, to Review what we have
learned…
The more excess fat a body has, the greater
the risks for health problems.
--True or False--
True. The more body fat that you have over
the recommended amount, the greater your
risk for health problems. Also, the location of
body fat is important. Body fat centralized
around the abdomen is a greater risk factor
that body fat centralized around the hips.
34 2012 Copyright PBRC
35. Division of Education
Authors: Phillip Brantley, PhD, Director
Heli Roy, PhD, RD Pennington Biomedical Research Center
Shanna Lundy, MS Steven Heymsfield, MD, Executive
Director
The Pennington Biomedical Research Center is a world-renowned nutrition research center.
VISION
Our vision is to lead the world in eliminating chronic diseases.
MISSION
Our mission is to discover the triggers of chronic diseases through innovative research that improves human health across the
lifespan. We are helping people live Well Beyond the Expected.
The Pennington Center has several research areas, including:
Clinical Obesity Research
Experimental Obesity
Functional Foods
Health and Performance Enhancement
Nutrition and Chronic Diseases
Nutrition and the Brain
Dementia, Alzheimer’s and healthy aging
Diet, exercise, weight loss and weight loss maintenance
The research fostered in these areas can have a profound impact on healthy living and on the prevention of common chronic
diseases, such as heart disease, cancer, diabetes, hypertension and osteoporosis.
The Division of Education provides education and information to the scientific community and the public about research findings,
training programs and research areas, and coordinates educational events for the public on various health issues.
We invite people of all ages and backgrounds to participate in the exciting research studies being conducted at the
Pennington Center in Baton Rouge, Louisiana. If you would like to take part, visit the clinical trials web page at www.pbrc.edu or call
(225) 763-3000.
35 2012 Copyright PBRC
Editor's Notes
Say: Energy balance--What’s that got to do with me? The truth is that energy balance is an important concept for everyone to learn about—no matter how old or how young you are. First, we need to go over what we mean by balance? You can view energy balance the same way that you would view a scale, or even a seesaw. For example, What would happen if you were at a playground and decided to go and sit down on one side of an unoccupied seesaw? Do: Encourage students to answer. (Answer = that side of the seesaw will fall to the ground) Say: So, the seesaw would be out of balance, right. You would need someone else to come and sit on the other side. You find someone to come and sit down, but they are much heavier than you are. What happens to your side? Do: Encourage students to answer. (A= your side goes higher because you weigh less) Say: Again, the seesaw is out of balance. Next, you put your feet on the ground to hold yourself in place. Your friend steps off and lets another friend on. This friend weighs basically the same as you. As you lift your feet back up off of the ground, What happens now to your side? Do: Encourage students to answer. (Answer = it becomes level with your friends side). Say: This seesaw example is a lot like how energy balance is—except instead of people on either side of the seesaw (or scale), we have energy input on one side and energy output on the other. But what does that mean? What determines how much input you’ll have and what determines how much output? This is the very thing that we will go over next.
Energy Input – Where is it coming from? Say: One side of the energy balance equation looks at the foods that you consume. This is your energy input (calories going into your body). Remember in the last lesson when we collected 24-hour dietary recalls from a person that we interviewed? Well, if I had asked you to total up all of the calories from each of the different foods and drinks that that person ate, this would have given us his/her energy input for that day. Everyone needs to eat food in order to survive. It is through the metabolism of nutrients found in the foods that we eat that we receive chemical energy to operate our bodies, but of course—we need to balance what goes in (energy input) our body with goes out (energy output), or else we’ll have all of this excess energy in our bodies. Can anyone tell me what the 3 macronutrients are in our diets (meaning the three nutrients found in food where we derive our energy from)? Do: Encourage students to answer. (Answer= carbohydrates, protein, and fat) Say: For most people, about 43 to 58 percent of daily calories come from carbohydrates, about 30 to 45 percent of calories come from fats, and about 12 percent come from proteins. You might ask, how do I know how many calories from fat, carbohydrate, and protein I consume for a given day? I will provide an example on how to do that in just a moment.
Say: The first thing that you need to know is how many calories each gram of fat, protein, and carbohydrate supplies. What is the first thing that you notice on this slide that is different between fat and the other two nutrients, carbohydrates and protein? Do: Encourage students to answer. (Answer = fat provides more kcal for every gram that is consumed than does carbohydrate or protein [or it is more energy-dense than protein or carbohydrates]). Say: It is true that fat is more calorie (or energy)-dense than carbohydrate and protein. But, this most definitely does not mean eliminate fat altogether from our diets. We won’t really go into much detail about it in this lesson, but know that fat is an important component of our diet that has many important roles in the body. The type of fat that we eat [ trans and saturated vs. unsaturated fats] is very important, even more so than the amount, although we do still want to keep our intakes of fat at moderate levels
The types of fat in our diet are: Saturated – solid at room temperature (butter, lard), causes hardening of arteries. Solid fat also increases risk for diabetes and hypertension. Unsaturated fat – liquid at room temperature (oils). Liquid fats are monounsaturated or polyunsaturated. Some of the healthiest diets contain mainly unsaturated fats that are heart healthy and do not increase the risk for diabetes. Trans fat – Produced during food processing, occurs in ready - made foods such as cakes, crackers. Increases bad cholesterol in the blood. Trans fats are worse in terms of heart disease risk than saturated fats.
Say: Raise your hand if you like pepperoni pizza. (allow students time to respond). Raise your hand if you have ever had Tombstone pizza before. (allow time to respond). For our example, we will look at the percent of calories from total fat, carbohydrates, and protein in 2 slices of Tombstone Pepperoni Pizza. In one serving of pizza (which is technically 2 slices), there are: 280 kcal 14 grams of total fat 28 grams of carbohydrates and 13 grams of protein Say: The first thing that we will do is to calculate what percent of energy comes from fat in one serving of th pizza. If there are 9 kcal for every gram of fat, then we need to multiply the amount of fat found in the 2 slices of pizza (which is 14 grams of fat) times 9. So, that would be 14 times 9. Do: Write on the board 14 grams of fat x 9 kcal/gram of fat = 126 kcal . Also, be sure to indicate to the students that grams of fat cancel out and that you are left with calories only. Say: What we just figured up was the number of calories in 2 slices of pizza that came from fat. Next, we need to know the actual percent of calories that came from fat. We would do this by dividing the number of calories from fat by the total calories in the serving of pizza that we ate. This would be 126 divided by 280. Do: Write on the board (underneath the last part) 126 kcal/280kcal = 0.45 Say: We get a decimal of 0.45. Does anyone know what we need to do to make this a percent? Do: Encourage students to answer. (Answer = multiply the decimal by 100) Say: Yes, and once we do this, we find that in this meal, 45% of the calories came from fat (total fat). Next, we will calculate the percent of calories from carbohydrates in this meal. Remember, that there are 4 kcal for every gram of carbohydrates. In this example, the meal (which is 2 slices of pizza) has 28 grams of carbohydrates. So, we need to multiply the total grams of carbohydrates in this meal times 4 (28 times 4). Do: Write on the board 28 grams of carbohydrates x 4 kcal/gram of carbohydrate = 112 kcal . Note that when you multiply, grams of carbohydrates cancel out, and you are left with kcal only. Say: We find that there are 112 calories from carbohydrates in this meal. Next, we need to figure up what percent of calories came from carbohydrates. We do this by dividing the number calories provided by carbohydrates in our meal by the number of total calories in the meal. This is: 112 divided by 280. Do: Write on the board: 112 / 280 = 0.40. Say: Once we multiply this decimal by 100, we find that 40% of the calories in this meal are from carbohydrate. Finally, we will calculate the percent of calories in this meal from protein. Remember, that like carbohydrates, protein also has 4 kcal per gram. In this meal, there are 13 grams of protein, so in order to determine the number of calories from protein we would need to multiply 13 grams of protein by 4 kcal. Do: Write 13 grams of protein x 4 kcal/gram of protein = 52 kcal on the board. Again, note that grams of protein cancel out, leaving you with kcal only. Say: In this meal, there are 52 kcal from protein. To calculate the percent of kcal from protein in this meal, we need to divide 52 kcals (calories from protein in the meal) by the total number of calories in the meal, 280. Do: Write 52/280= 0.1857 Say: When we multiply this decimal by 100, we get an answer of 18.57 which can be rounded to 19%. This tells us that 19% of the calories in this meal come from protein.
Say: Now, we are going to calculate how many calories came from fat, carbohydrates, and protein in another example. But this time instead of using a meal as an example, we will use an entire days worth of meals and beverages. Here is our example: On Monday, Jane consumed 1,800 calories, 65 grams of fat, 240 grams of carbohydrates, and 55 grams of protein. I’m going to give you a handout with this information on it, and will allow you time to work through it. Remember what we learned: 1 gram of fat = 9 kcal; 1 gram of carbohydrate= 4 kcal and 1 gram of protein = 4 kcal. If you have any questions, just let me know. Do: Pass out the Calculating Percent Energy from total fat, carbohydrates, and protein handout. Allow students time to work through the example. Walk around the room and assist any student having problems. Here is how to work the example through: 65 grams of total fat. 65 g of fat x 9 kcal/g fat = 585 kcal. This means that 585 kcal came from fat for that day. Next, divide the number of calories from fat by the total number of calories consumed for the day. 585/1,800= 0.325. After you multiply this decimal by 100; you find that 32.5% of calories came from fat in Jane’s diet on Monday. 240 grams of carbohydrates. 240 g of carb x 4 kcal/g carb = 960 kcal. This means that 960 kcal came from carbohydrates for that day. Next, divide the number of calories from carbohydrates by the total number of calories consumed for the day. 960/ 1800 = 0.53333. After you multiply this decimal by 100 and round, you find that 53% of calories came from carbohydrates in Jane’s diet on Monday. 55 grams of protein. 55 g of pro x 4 kcal/g pro = 220 kcal. This means that 250 kcal came from protein for that day. Next, divide the number of calories from carbohydrates by the total number of calories consumed for the day. 250/1800 = 0.138889. After you multiply this decimal by 100 and round, you find that 14% of calories came from protein in Jane’s diet on Monday. ** When it looks like students are done with the exercise, continue** Say : Does anyone know the percent of calories that Jane consumed from fat? (Answer= 32.5%). What about the percent of energy from carbohydrates? (Answer= 53%) And, finally—what about the protein? (Answer= 14%). When you add those percents up, the total should be at or very near 100 %.(32.5 + 53.0 + 14 = 99.5). And, for our example, we find that it is! Say: So, did Jane follow the Dietary Guidelines for Americans’ recommendations for fat intake? (Answer = yes, 32.5% falls within the range of 25 to 35%). What does everyone think will happen if Jane continues to eat fewer calories than recommended? (Answer = with time, she will lose weight). We will go over this in more detail in just a little while. And, finally does anyone know which side of the scale corresponds to the 1,800 calories that Jane consumed? (answer = “A”).
Say: You might ask, “How do I know how many calories I am consuming each day?” Luckily, there is an easy answer. For most foods that you eat, the food package will show a nutrition facts panel. The nutrition facts panel provides information about calories, fat, carbohydrates, protein and other nutrients contained in the food. You can even find nutrition facts panels on the package of most meat that is purchased (like ground beef, chicken breasts, etc) in the meat section at your local grocery store. The only thing that might be a little hard to find information on is fresh produce, although some stores are starting to list this information at the produce section. Here is an example of a nutrition facts panel. This example is for a small container of fat-free milk. One important thing that I must point out is the serving size and number of servings per container of package. Understanding how many calories you are actually consuming can be tricky unless you understand this part. In red , we have highlighted the serving size found in this beverage. It is 8 ounces, or 1 cup. Everything listed below this--- calories, total fat, carbohydrates, protein, etc—is pertaining to how much of each nutrient is found in one serving, but there is not just one serving in this container. If you look at the part highlighted in blue , you will see that there are two servings of milk in the container. Therefore, if you were to drink the entire container, you would be consuming not one but rather two servings, and would have to multiply the calories, along with everything else listed below, by two. From looking at this nutrition facts panel that I have here, Can anyone tell me how many grams of total fat are found in ONE serving of skim milk? (Answer = zero grams) Yes, skim milk contains no fat. Can anyone tell me how many grams of total carbohydrates are found in ONE serving of skim milk? (Answer = 12 grams) What about in TWO servings? (Answer = 24 grams) Can anyone tell me how many grams of protein are found in ONE serving of skim milk? ( Answer = 8 grams) What about in TWO? (Answer = 16 grams).
Say: Now we know how to calculate the number of calories (and amounts of fat, carbohydrates, and protein) that we consume from foods, and as we said earlier, this is what contributes to energy input -- the energy that goes into our bodies from the food that we eat! Next, we will talk about the other side of the scale (or seesaw) of energy balance—and that is energy output . Energy output deals with the amount of calories (energy) that you use each day. There are three factors that account for the calories you use each day and these are: Basal metabolism Physical activity (and the) Thermic effect of food Basal metabolism makes up the largest portion of energy output, followed by physical activity and then the Thermic effect of food. I think that of these three terms, we are more likely to be familiar with physical activity—but in just a while, we will be familiar with basal metabolism and Thermic effect of food, too. Let’s start with basal metabolism.
Say: No matter how still your body is, internal activity always continues—even while you are asleep. While resting, your brain and liver, two very important organs, use about 40% of your body’s energy. Your lungs, another important organ, also have to continue working to supply your tissues with oxygen. Basal metabolism can be defined as the amount of energy required to support the operation of all internal body systems except for digestion . It includes the energy your body uses every day to breathe, circulate blood, and maintain nerve activity. Things like secreting hormones, maintaining body temperature, and making new cells are also part of basal metabolism. The rate at which your body uses energy for basal metabolism is known as your basal metabolic rate (BMR). An equation called the Harris benedict equation is used to calculate energy needs. Harris-Benedict equation gives us our BMR or BEE (basal energy expenditure). Harris Benedict equation does not account for physical activity. That’s because physical activity is not a portion of your BMR. It is a separate concept
Say: So, if the BMR is the largest slice from the pie of energy output, then what predicts our BMR ? There are actually many factors which effect BMR, some of which include: your body structure (height), body composition, and gender . (Body structure) A tall person will have a higher BMR than a short person because the tall person has more body surface area through which heat is lost. Body composition refers to the percent of different tissues in the body, like: fat, muscle, and bone. Someone with a high proportion of muscle will have a higher BMR than someone with more fat tissue. This is because it takes more calories to maintain muscle tissue than it does for fat. This means that muscle is more metabolically active . (Gender) Males will generally have a higher BMR than females since males have more lean body mass than do females. Age is another factor. As you grow older, your BMR tends to decline. There is actually a 5% decrease in BMR for every 10 years past the age of 30.
Basal metabolic rate What affects it? Say: There are other factors which influence BMR. These include: body temperature, thyroid gland secretion, low calorie diets, and periods of growth . Body temperature is one factor. Temperature, both inside and outside of the body, can adjust your BMR. For example, fever increases BMR. Thyroid gland secretion is another factor. The thyroid gland secretes a hormone known as thyroxine, which regulates basal metabolism. In some instances, people have an overactive thyroid gland, which secretes too much thyroxine, in which case—these people have a high BMR. The opposite can also be true. Some people have an underactive thyroid gland, in which case not enough thyroxine is released causing a lower BMR. The calorie content of your diet can also influence your BMR. A diet that is very low in calories actually decreases your BMR by about 10 to 20%. This is because your body views this as a period of famine and tries its best to effectively operate on what is available. In simple terms, the body lowers its energy need to try its best to still do the essential functions. This is why someone restricting calories only (and not exercising) may have a hard time reaching weight goals. Exercise is an important part of any weight loss goal. Finally, periods of growth can also change the BMR. During growth, BMR are higher. This is true during infancy, childhood, and teen years, when the body is growing and expanding—and also during pregnancy. As you probably noticed, there aren’t many factors that we’ve discussed that you can change. However, there is one way that you may be able to impact your BMR; and that is, by adding regular physical activity into your lifestyle. This can help you develop more muscle, and as we said, higher muscle mass means a higher BMR.
Physical Activity Say: The second category of energy output is the energy you use for physical activity. All exercise burns calories for they involve movements and energy is required for every movement made. The calorie burning ability of each exercise depends on the speed and/or force at which the exercise is performed. This proves the calorie burning potential of an exercise can be increased depending on an individual's effort for that movement. Anyone can apply the process of burning more calories by simply increasing the effort in each exercise. The amount of energy that you burn during an exercise depends on: your body size and the actual movement of your muscles . The larger the body size, the more energy you will need in order to make the muscles work. With that said, we would expect a 220-pound woman to burn more calories while walking than a 150-pound woman walking at the same pace. The amount of muscle movement that you do during exercise also influences how many calories you will burn. Swinging your arms while you walk will cause you to burn more calories than if you walked keeping your arms at your sides.
Say: On this slide, you will see the energy costs for various activities. Activities are separated based on intensity, where the top represents those that burn the least number of calories, and the bottom represents the most strenuous of all activities. Like I had mentioned earlier, you are always using calories. Even when you sleep. Who would have thought that for every hour that you sleep, you burn 60 calories. Of course you would have to do more physical activity than just sitting and sleeping, or else you would not have a very large energy output. Be sure to note that the calories used column represents how many calories are used per hour of engaging in a particular activity. So, if you only did an activity for 15 minutes (or ¼ of an hour), then you would have to divide the number that you look up on the chart for that activity by 4. Do: Read over each type of activity and state examples of each. Sleep 60 Sedentary activities such as reading, eating, watching television, sewing, playing cards, using a computer, studying, other sitting activities. 80 to 100 (average = 90) Light activities such as cooking, doing the dishes, ironing, grooming, walking slowly, more strenuous sitting activities; 110 to 160 (average = 135) Moderate activities such as walking moderately fast, making beds, light gardening, standing activities requiring arm movement; 170 to 240(average = 205) Vigorous activities such as walking fast, bowling, golfing, yard work; 250 to 350 (average = 300) Strenuous activities Such as running, dancing, bicycling, playing football, playing tennis, cheerleading, swimming, skiing, playing active games; 350 or more A few ways to burn more calories when exercising: exaggerating each movement in the exercise will help in burning more calories exercising the major muscle groups such as legs, back, & buttocks can help for burning calories exercises such as jogging, walking, dancing require extra energy for balance so can be better for burning calories than cycling or rowing burning calories will be increased when movements in an exercise are continuous Caloric expenditure levels: 1. Sitting and other sedentary activities Energy expended is the least. This is a little more than basal metabolic rate. The increased expenditure comes from increased brain activity by consciously interpreting what was seen or read. Increased brain activity burns mostly carbohydrates however many other metabolic processes will use fat to fuel the processes. At an estimate, this activity will burn 1-2 calories per minute which is very low even though up to 80% will come from muscle burning fat! 2. Light housework - (i.e. dusting or washing up) These activities also burn little total calories - around 2-3* calories per minute . Around 70%* of calories burned comes from fat. 3. Moderate activities - Walking Walking, gardening, standing with movement are moderate activities. About 55% of calories comes from fat. Walking not only burns a good proportion of stored fat it can also burn a large amount of calories especially performed for longer durations and at a brisk pace. Walking is a great activity for people of any age. 4. Vigorous activities - Aerobic exercise or light Jogging Aerobic classes, jogging, most aerobic activities, such as stair stepping, elliptical, or jogging on the treadmill are vigorous activities. The percentage of calories from fat is at 30%. 5. Strenuous activities - Running (7 minute mile average) Running a mile in 7 minutes will burn more than 10 *calories per minute. At this rate, about 80% calories comes from carbohydrates and only 20% from fat. Say: Next, I will hand out an assignment so we can put what we have learned about physical activity to the test. It will be a list of all activities that were done over a 24-hour period by a person. All that you have to do is figure up: The total time spend doing each activity, Decide which type of activity it is (light, moderate, etc) and then Determine how many calories that exercise used for that given amount of time. Be sure to use the average amount of calories used per hour when it is listed, too. Do: Pass out the Physical activity handout. Say: I want everyone to learn how to do this on their own, but feel free to get help from a friend if you are stuck. You can also ask me for help if you have any questions. ---------------------------------------------BREAK-------------------------------------------------- Do: Allow students time to work through the assignment. Walk around the room and assist any student who is stuck. When it looks like the students are done, proceed. Say: Can anyone tell me which one of Alyssa’s activities burned the greatest # of calories? (Answer = cheerleading) Which activity burned the least number of calories? (Answer = riding in the car) What was the total number of calories that she burned for the day? (Answer = ~3,049 kcal)
Say: Your third need for energy is due to the Thermic effect of food. The Thermic effect of food is the energy required to complete the processes of digestion, absorption, and metabolism. It can be thought of as the energy required for digestion and absorption. This includes the breakdown of foods in the intestinal track by enzymatic action, absorption into the bloodstream, the uptake by the intestinal cells, the transport by the lymphatic system, or via portal circulation in the liver. Although it can differ slightly depending on the types and amounts of foods eaten, the Thermic effect of food is generally equal to only 5 to 10% of your combined basal metabolism and physical activity needs. So, if a person burned 2,200 calories for physical activity and basal metabolism, then they would spend about 220 calories for the Thermic effect of food (2200 x 0.10 [10 percent] = 220) About 5 to 10% of total energy output.
Say: In the next section, we will talk about energy balance and imbalance—what would lead to either one of these situations.
Say: Are you in energy balance? Well, you could figure this out by calculating your energy input – the number of calories that you consume on a given day and comparing this with your energy output—from physical activity, basal metabolism, and the Thermic effect of food. The less complicated way is to follow your weight over time. If you are gaining or losing weight, then you will know that you are not. If your weight remains relatively stable from week to week, and month to month, then you are. Your energy input would be relatively equal to your energy output. Of course, everyone’s weight fluctuates from time to time, but if you see your weight headed in a certain direction—either steadily up or steadily down, you will know that you are not in balance. There are two causes of energy imbalance and that is: consuming too many or too few calories . Consuming too many calories is referred to as energy excess, whereas consuming too few is referred to as energy deficient. In the U.S. we are usually more likely to consume too many than not enough calories.
Say: The following is important to understand. The first equation in pink explains what contributes to weight gain, and that is – as you may have guessed, an energy input that is greater than your output. So, what does that mean? That means that you are consuming more calories than what you actually need. A seesaw of this example with energy input on one side and energy output on the other would have energy input weighing down one side. You’re consuming more calories than what your body needs. The second equation in blue explains what contributes to weight loss, and that is—an energy input that is less than your output. So, what does that mean? That means that you are not consuming enough calories to meet your energy needs. A seesaw of this example with energy input on one side and energy output on the other side would have energy input elevated much higher than energy output. You’re not consuming enough calories to meet your needs. Finally, the last equation in orange explains what contributes to weight maintenance, and that is an energy input that is equal to your output. So, what does that mean? That means that what you are consuming is matching what you are using. Weight maintenance is important because if you are already at a healthy weight, then you don’t want to lose or gain any extra weight.
Say: There are ways of calculating basal metabolic rate without being measured by a respirometer. One of the ways is to use a standardized equation. There are many equations around to do this, and they are all fairly accurate to give us an idea of our energy needs. We will use these equations for men and women to calculate resting metabolic rate. Women : BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) Men : BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
Say: As an example, we will use Sue who is 18 yrs, 5’ 4”, 145 lbs. I will show you the calculation using her information. Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) Sue = 655 + (4.35 x 145) + (4.7 x 64) - (4.7 x 18) = 665 + 630.75 + 300.8 – 84.6 = 1511.99 ~ 1512
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows: If you are sedentary (little or no exercise, mainly sitting, watching TV, reading) : Calories = BMR x 1.2 If you are lightly active (light exercise/sports 1-3 days/week) : Calories = BMR x 1.375 If you are moderately active (moderate exercise/sports 3-5 days/week): Calories = BMR x 1.55 If you are very active (hard exercise/sports 6-7 days a week) : Calories = BMR x 1.725 If you are extra active (very hard exercise/sports & physical job) : Calories = BMR x 1.9
Say: Once we have basal metabolic rate, we can also calculate total energy expenditure on an individual once we know how many hours of a type of activity they engage in. In our example, Sue has the following activity pattern: Sleep = 9 hrs, Light activity = 6 hrs, Sitting in class = 5 hrs, Homework = 2 hrs, Walking = 2 hrs. Total = 24 hours We can now plug our information in the equation and find our total energy expenditure. Sue BMR = 1512 Sue EE = (9/24 x BMR) + (6/24 x BMR x 1.375) + ( 7/24 x BMR x 1.25) + (2/24 x BMR x 1.55) = (9/24 x 1512) + (6/24 x 1512 x 1.375) + (7/24 x 1512 x 1.25) + (2/24 x 1512 x 1.55) = 567 + 519.75 + 551.25 + 195.30 = 1833.3 ~ 1833 Sue’s energy expenditure is 1833 Calories in 24 hours at her normal activity level.
Say: As I just mentioned, Americans are not exercising as much as they should be, and physical activity is a big piece to the puzzle of energy balance. Even if you aren’t trying to lose weight, it is very important not only because of the benefits that it provides, but also because it increases your energy output; allowing you to consume more calories each day (energy input) without gaining weight, and if you are trying to lose weight, combining dietary efforts (lower calorie food choices) with exercises greatly improves the odds that you will be successful. From a survey taken in 2001 in the United States, we see that only 4 out of 10 women are engaging in the recommended levels of physical activity. Physical activity has been shown to be influenced by age (where activity is shown to decline with age), gender (where males are more likely to exercise than are females), income status and education levels, where those with less education and income are less likely to exercise than those with higher income status and education levels.
Say: So, what are the benefits of exercise? There are many. One benefit is that exercise helps to strengthen your cardiovascular and respiratory systems . You may not understand why this is a huge benefit now, but know that cardiovascular disease is not something that just occurs over night—it is a gradual process that begins even in childhood. Doing things that are good for your heart now will definitely pay off later in life. Another benefit is that exercise helps to keep your bones and muscles strong . Regular exercise is one of the best things that you can do to keep yourself from getting the bone-weakening disease later in life, known as osteoporosis. Also, strong bones and muscles help you to have better balance and coordination. As we’ve already touched on, regular exercise also helps to manage your weight since it increases the calories that your body uses, better matching calories in with calories out. Maintaining a healthy weight is essential to prevent obesity and to prevent conditions such as arthritis later in life caused by extra weight on bones and joints. Exercise also helps you to prevent the development of diabetes or manage the condition if you already have it. For people with type 2 diabetes, a healthy diet combined with regular physical activity is essential to control their condition. Reoccurring elevated sugar levels in the blood from foods high in carbohydrate (high glycemic-foods) in people who are sedentary greatly puts you at risk for the development of Type 2 diabetes. Exercise is good not only for people who already have the condition, but also for people without the condition as it helps to lower their risks. Exercise lowers blood sugar levels in two ways. One is by pulling sugar from the blood to the muscles to use for energy both during and after exercise. The other is by helping to increase insulin’s sensitivity (ability to do its job). Insulin is the hormone responsible for regulating blood sugar. When it is working properly, it pulls blood sugar from the blood and into the cells where it can be used for energy. Exercise also helps to ease depression and manage pain and stress. It does so by activating neurotransmitters, which are chemicals used by nerve cells to communicate with one another. The activation of these neurotransmitters is associated with avoidance of depression. Exercise also activates endorphins, which are other neurotransmitters that produce feelings of “well-being” for natural pain and stress relief Exercise also helps to lower your risk for developing certain cancers . These cancers are: prostate, colon, uterine lining (endometrium), and breast. Exercise is believed to lower the risk of breast and endometrial cancer by reducing body fat and lowering the production of estrogen. Researchers are not quite as sure of how exercise helps to lower colon cancer, but they believed that it may have something to do with the fact that exercise helps digested food to move through the colon more quickly. How exercise helps to lower the risk for prostate cancer in men is at present, unknown. And, finally exercise can help you to sleep better. Moderate physical activity at least 3 hours before bedtime has been shown to help you relax and sleep better at night.
Say:E xercise has many excellent benefits. But in order to receive these benefits, you must exercise. Physical inactivity leads to loss of muscle, reduced functional capacity, and can contribute to obesity over time. Exercise helps to protect us against the development of heart disease, diabetes, and certain kinds of cancer, so if you don’t exercise—then you are at greater risk for these diseases. It is true that individuals who are fit can do more things, have better endurance for activities and tasks, and are healthier than individuals of low fitness. You have to be a “star athlete” however. Regular physical activity of any sort has benefits. So, whether you are increasing your activity each day by walking a little more, doing some cleaning, or challenging your friends to a basketball game, remember that a little change goes a long way. Start out slow and gradually and build more exercise into your daily activities. And, don’t stress if you fall out of your routine on one day. Start out fresh again the next day
Say: Be sure to remember that the Dietary Guidelines for Americans recommend that all children and adolescents should engage in at least 60 minutes of physical activity on most, but preferably all, days of the week.
Say: Another big part is increasing physical activity. It’s hard to change our eating habits—these are something that we’ve learned from birth. Incorporating regular physical activity into your daily activities is another good option. And, remember no one expects you to completely change your lifestyle over night. It’s the drastic changes in our lifestyle that are the hardest to keep. It’s the small changes that we are able to live with and even small changes can add up in a big way over time. : Be sure to remember that the Dietary Guidelines for Americans recommend that all children and adolescents should engage in at least 60 minutes of physical activity on most, but preferably all, days of the week.
Say: The statement on each of the slides in navy blue—asking students if they feel that the statement is true or false. Do: Encourage students to answer and ask them to say why they feel it is true or why they feel it is false (depending on their answer). Once you have received enough answers to proceed, press the space bar to reveal the answer, along with the explanation of why it is the right answer.