Chapter 8 Notes

Chapter 8 Notes - Some Important Numbers First Energy...

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1 Energy Balance & Body Composition NHM 101 Some Important Numbers First • For each 3500 kcalories eaten in excess, a pound of body fat is stored • Safe rate of weight loss: – ½-2lb per week or 10% of body weight in 6 months How do you know how much energy you take in? • Food Composition Tables (Appendix H in text) or web sites or books • Nutrition Facts Labels • Energy Values: – Carbohydrate-4kcal/gm; Protein-4kcal/gm; – Lipids-9kcal/gm; Alcohol-7kcal/gm Intake • What starts eating? – Hunger – Appetite • Stress • What stops eating? – Satiation – Satiety • Stress • Nutrients that help satiation and satiety: – Protein most satiating – Complex carbs with fiber extend satiety – Fat leads to passive over consumption Where does the energy go? Thermogenesis Basal Metabolism (about 2/3) Voluntary Physical Activities (about 1/3) Thermic Effect of Food (10%) Adaptive thermogenesis – when body has to work extra hard to adapt to extreme conditions Factors that affect the BMR Raise It • Younger Age • Lean Tissue • Growth • Fever and Stresses • Environmental Temp. • Thyroxin • Smoking • Caffeine Lower It • Older Age • Fat Tissue • Fasting • Starvation • Thyroxin
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2 How much energy do I need every day? • Depends on:
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Chapter 8 Notes - Some Important Numbers First Energy...

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