Energy Balance and Healthy body weight
Calorie – a measure of energy, measures heat or the energy the is it that food
4 calories per gram for carbs and protein
9 per gram for fat
I our deits 45 -65% for carbs and 10-35% from protein and from fat 20-35%
Carbs is the preferred source of energy, fat is need for storage, protein is for building and
How many calories do I need daily – Baso needs, physical activity, thermogenic effect of
Basometobolic needs – depends of surface area, age and gender, they comproprise the
largest component since that is the energy is used for running the body, that includes
circulation, respiration, temperature regulation, nerve activity, and new nerve synthesis.
Basometobolic demands decrease as we get older and woman have lower rates then
males who have larger amounts of muscle body tissue. Sleep influences if you sleep more
then 6 hours a night by decressing. Fasting and malnutrion also decrease them. Increase
when ones body temperature is above normal or one is stressed for surgery. Ones body
Overwieght and Underweight.
BMI – body mass index, only takes in the height and weight of an individual, most
widely used tool
Calipers – and used to measure fat
Tape measurer – used to measure girth
Underwater weighing, bio electrical impendence, or radiographic techniques
Hunger – physiological
Appitie – psychological
memory of how food tatsed
A common stragedy is increased physical activity,
Set broad goals for ending results and set smaller goals for dietary, physical activity, and
Record food intake and exercise habits.
Self monitoring, and have to reward there behavioral changes.
Nutrient Density – Amount of nutrients per calorie
Eg. A traditional breakfast fruit,ceral eggs and toast and to donut breakfast both have 500
calories and good one has 20% nutrient density and the donut has only 5
Person losing weight should be able to identify the nutrient dense foods an be carful to
get those into his diet. A high energy food is one that contains more fat and carbohydrate
then water. More water greater density of calories