Chapter 29: Nutritional Guidelines, Energy
Balance, and Weight Control: Issues for the
Mature Physically Active Woman
Jacalyn J. Robert-McComb, PhD,
FACSM
Texas Tech University
Learning Objectives
• After this presentation, you should have an
understanding of:
• Energy balance and weight control
• Dietary Guidelines for the mature woman
• Important nutrients, vitamins, and minerals
for physically active women
Introduction
• Worldwide, micronutrient status is inadequate
for several micronutrients (iron, calcium,
iodine, vitamins A and D)
• A balanced intake of nutrient-rich food and
nutrient supplements are the two best ways to
achieve a female’s nutritional needs.
• Energy balance is important in the prevention
of chronic disease.
Energy Balance and Weight Control
• An accurate assessment of energy needs is a
necessary component to maintain energy
balance.
• Resting Metabolic Rate (RMR) is by far the
largest single component of total caloric
expenditure
• The double labeled water technique in
conjunction with direct calorimetry is the most
accurate yet expensive way to assess RMR
Energy Balance and Weight Control
• Predictive equations are the most practical way
to measure RMR
Miffin-St Jeor (most commonly used)
Harris-Benedict Owen
World Health Org./Food and Agriculture
Org./United Nations Univ.
Comparison of Equations
• A systematic review of four commonly used
predictive equations to estimate RMR (Miffin-St
Jeor, Harris-Benedict, Owen, and World Health
organization/Food and Agriculture
Organization/United Nations University) revealed
that the Miffin-St Jeor equation is more likely than
the other equations to estimate RMR within 10%
of that measured (Frankenfield, Roth-House,
Compher, et al. , 2005).
Miffin-St Jeor Equation used for
Energy Balance and Weight Control
• Derived from a sample of 498 normal- weight,
overweight, obese, and severely obese
individuals ages 19-78 (44.5 ± 14.1)
• Underestimates occur more commonly than
overestimates.
• The maximum underestimate was 20% and the
maximum overestimate was 15% of measured
RMR in nonobese and obese subjects 20-82 years
old (Frankenfield, Rowe, Smith, et al. 2003)
Miffin-St Jeor Equation
STEP 1:
Estimate resting metabolic rate using the
Miffin St Jeor Equation
Resting Energy Expenditure (REE) = 9.99
x weight (kg) + 6.25 x height (cm) – 4.92 x age
(yr) + 166 x sex (males, 1;females, 0) –161.
Determine additional caloric requirements
based on level of activity
STEP 2:
Activity level
Bed rest
Quiet Rest
Light Activity
Moderate Activity
Heavy Activity
Percentage above resting level
10
30
40-60
60-80
100
Additional caloric requirements = REE x percentage above resting level
=
x
Additional
REE
Percentage above
Caloric Reg.
Resting Level
(Note: From Physiology of Fitness (3rd ed.) (p. 359) by B. J. Sharkey, 1990, Champaign, IL: Human Kinetics)
Determine Predicted Total Energy
Expenditure
STEP 3:
Total Energy Expenditure= REE+ additional
caloric requirements based on activity
=
Total Energy
Expenditure
+
Resting Energy
Expenditure
Additional
Caloric
Requirements
Based on
Activity
Energy Balance and Weight Control
• Caloric expenditure is less in women than men
largely due to differences in FFM (fat-free mass)
between genders
• Caloric expenditure also decreases due to the
aging process (largely due to decreases in FFM)
• Women should increase their FFM through
exercise throughout the aging process to
maintain energy balance
Dietary Guidelines for Americans
• The Dietary Guidelines of Americans is
published jointly every five years by the Dept.
of Health (HHS) and Human Services and the
Dept. Of Agriculture (USDA)
• The USDA provides a website in which a food
plan can be customized:
http://www.mypryamid.gov
Dietary Guidelines for Americans
• The Dietary guidelines describe a healthy diet
as one that is balanced and is composed of:
- fruits, vegetables, whole grains, and fatfree milk or low-fat milk
-lean meats, poultry, fish, beans, eggs,
and nuts
-low in saturated fats, trans fat,
cholesterol, salt, and sugar
2005 Dietary Guidelines for Women
(www.mypyramid.gov)
Recommendations for
active females, age 50
Grains:
7 oz.
Vegetables: 3 cups
Fruits:
2 cups
Milk:
3 cups
Meat & Beans: 6 oz.
Recommendations for
active female3, age 80
Grains:
6 oz.
Vegetables:
2.5cups
Fruits:
2 cups
Milk:
3 cups
Meat & Beans: 5.5 oz.
Key Recommendations for Women
Over Age 50
• Recommendations for women over age 50
-consume vitamin B12 in its crystalline form
-should meet their Recommended Dietary
Allowance for vitamin B12 by eating foods
fortified with vitamin B12 such as fortified
cereals
-consume extra vitamin D if exposed to
insufficient ultraviolet band radiation
Key Recommendations for Women in the
Childbearing Years
-Eat foods high in heme-iron and consume
iron-rich plant foods or iron-fortified foods
with an enhancer of iron absorption, such
as vitamin C-rich foods
-Women of childbearing age who may become
pregnant and those in the first trimester of
pregnancy should consume adequate
synthetic folic acid daily (from fortified foods
or supplements) in addition to food forms of
folate from a varied diet.
Hypertension is a Major Public Health
Problem Affecting Millions of Adult Women
• A Dietary Approach to Stop
Hypertension (DASH) was made to
address the problem of hypertension
• DASH is compared to USDA Food Guide
at the 2,000-calorie a day level on the
next two slides
USDA Food Guide (2,000 Calorie diet)
Fruit:
Vegetable:
Grain:
Meat & Beans:
Milk:
2 cups (4 servings)
2.5 cups (5 servings)
6 oz equivalents
5.5 oz. equivalents
3 cups
Oils:
27 g (6 tsp)
DASH Eating Plan(2,000 Calorie diet)
Fruit:
Vegetable:
Grain:
Meat & Beans:
Milk:
2-2.5 cups (4-5 svgs)
2-2.5 cups (4-5 svgs)
7-8 oz equivalents (7-8 svgs)
6 oz or less (meat,poultry,fish)
4-5 svgs (nuts,seeds,dry beans)
2-3 cups
Oils:
8-12 g (2-3 tsp)
Important Nutrients, Vitamins, and Minerals
for Physically Active Women
• For physically active individuals, their micro
and macronutrient needs have always been a
subject of debate.
• Intensity, duration, and frequency of physical
activity, as well as the overall nutrient intake of
the individual, all have an impact on whether
or not micro and macronutrients are required in
greater amounts.
Important Nutrients, Vitamins, and Minerals
for Physically Active Women
• It has been shown that frequently women, of
all ages, do not meet their nutrient needs
through diet alone, therefore supplementation
may be necessary.
• Older adults are at greater risk for nutritional
deficiencies than are younger adults due to
physiologic changes associated with aging.
Important Nutrients, Vitamins, And
Minerals For Physically Active Women
• Research has shown that the Dietary Reference Intake
(DRI) for the following micronutrients may be greater
in exercising individuals
- Vitamin B12 (DRI=2.0 mg/day)
- Folate (DRI=320 mg/day)
- Thiamin (DRI=.9 mg/day)
- Vitamin C (DRI=.60 mg/day)
- Vitamin E (DRI=.12 mg/day)
- Calcium (DRI=1000 mg/day age 19-50; 1000 mg/day over 50 )
- Iron (DRI=8.1mg/day age 19-50; 5 mg/day over 50 )
Important Nutrients, Vitamins, And
Minerals For Physically Active Women
• Vitamin B12 and folate
-lower homocysteine level
-important in lowering the risk of certain
types of cancers
• Thiamin
-requirements may be greater for those who
train several hours a day
Important nutrients, vitamins, and
minerals for physically active women
• Vitamin C
-individuals who exercise may require at
least 100 mg per day of vitamin C, and if
competing in marathons one may need up
to 500 mg per day
• Vitamin E
-plays a role in prevention of oxidative
damage due to exercise
Important nutrients, vitamins, and
minerals for physically active women
• Calcium
-DRIs for calcium for adult women over
age 50 is 1200 mg/d
-Intakes of 1500 mg/d may be appropriate
for postmenopausal women or women over
the age of 65
-supplements are best absorbed if taken in
500 mg or less between meals
Important nutrients, vitamins, and
minerals for physically active women
• Iron
-supplements may be necessary since female
athletes do not consume proper amounts
-most widely used form of supplementation is
ferrous sulfate
- for adults diagnosed with iron deficiency
anemia, a daily dose of at least 60 mg of
elemental iron taken between meals is
recommended
Conclusion
• A food-based approach is ideal for meeting
macronutrient and micronutrients needs of
women.
• Among the micronutrients, the significant ones
that may be associated with deficiencies in the
older women include vitamin B12 ,vitamin A
and C, calcium, iron, zinc and other trace
minerals.