Food and Health (400:104) Lecture 2 - January 24, 2011 ENERGY AND CALORIES Lecture 2 - January 24, 2011 The Nutrients in Foods • Nutrients: substances obtained from food and used in the body to promote growth, maintenance, and repair. • Essential nutrients: nutrients that must be obtained from food because the body cannot make them for itself. • Nonessential nutrients: nutrients that the body needs, but is able to make in sufficient quantities when needed; do not need to be obtained from food. Department of Food Science Lecture 2 - January 24, 2011 The Nutrients in Foods • The energy-yielding nutrients: – Carbohydrate – Fat – Protein • Energy: the capacity to do work, such as moving or heating something – Calorie: the unit used to measure energy • Alcohol also provides calories but it is a not considered a nutrient because it is not needed to support life Department of Food Science Lecture 2 - January 24, 2011 Provide Energy? -Carbohydrate -Protein -Fat -Vitamins -Minerals -Water Department of Food Science • • • • • • YES YES YES NO NO NO The energyyielding nutrients Lecture 2 - January 24, 2011 Energy Input Energy: the capacity to do work, such as moving or heating something Calorie: the unit used to measure energy – a kilocalorie is a unit of energy – commonly used to express energy value of food Department of Food Science Lecture 2 - January 24, 2011 Definition of calorie (in Physics) calorie: the amount of energy necessary to raise the temperature of one gram of water by one degree Celsius In Nutrition one uses Calorie=kcal (1000 calories) Department of Food Science Lecture 2 - January 24, 2011 Department of Food Science Lecture 2 - January 24, 2011 Calorie Values Remember this number… Calorie value of carbohydrate, fat, and protein… • If you know the number of grams of carbohydrate, fat, and protein in a food, you can calculate the number of calories in it. For example, a deluxe fast-food hamburger contains about 45 grams of carbohydrate, 39 grams of fat and 27 grams of protein (see above). Department of Food Science Lecture 2 - January 24, 2011 Percentage of Total Energy Intake The percentage of your total energy intake from carbohydrate, fat, and protein can then be determined by dividing the number of calories from each energy nutrient by the total calories, and then multiplying the result by 100. Department of Food Science Lecture 2 - January 24, 2011 Calculating Energy Intake Counting Calories • If you know the approximate composition of the foods you eat (% carb, pro, fat), and can estimate the weight, you can calculate the number of calories • Use the food composition tables • Use a diet analysis program Department of Food Science Lecture 2 - January 24, 2011 Calorie Calculation Exercise Premium Crispy Chicken Ranch BLT Sandwich Serving Size: 8.6 oz (245 g) Medium French Fries Serving Size: 4 oz (114 g) Coca-Cola® Classic (Medium) Serving Size: 21 fl. oz Department of Food Science Lecture 2 - January 24, 2011 Calorie Calculation Exercise grams FAT CARB PRO Sandwich (g) (g) Honey Wheat Roll 3 48 7 Crispy Chicken 9 13 19 Bacon 7 1 7 Ranch Sauce 2 2 0 Leaf Lettuce 0 0 0 Tomato Slice 0 1 0 16 47 4 0 58 0 Medium French Fries Department of Food Science (g) Medium COKE Lecture 2 - January 24, 2011 Calorie Calculation Exercise CALORIES from: Sandwich Honey Wheat Roll Crispy Chicken Bacon Ranch Sauce Leaf Lettuce Tomato Slice Medium Fries Medium COKE Department of Food Science FAT CARB PRO Total 27 81 192 52 28 76 247 209 63 18 0 0 4 8 0 4 28 0 0 0 95 26 0 4 144 188 16 348 0 232 0 232 1161 kcal Lecture 2 - January 24, 2011 Components of Energy Output We Need Energy for: • Basal Metabolism – BMR = Basal Metabolic Rate • Physical Activity • Metabolizing Food Department of Food Science Lecture 2 - January 24, 2011 The ABCs of Eating for Health Adequacy getting all of the essential nutrients, fiber, and energy (calories) in amounts sufficient to maintain health Balance eating foods rich in one nutrient while not crowding out foods that are rich in another nutrient Calorie control control of energy consumption Moderation no unwanted constituent in excess Variety different foods, same purposes, different occasions Department of Food Science Lecture 2 - January 24, 2011 The ABCs of Eating for Health Nutrient dense: refers to a food that supplies large amounts of nutrients relative to the number of calories it contains. The higher the level of nutrients and the fewer the number of calories, the more nutrient dense the food Department of Food Science Lecture 2 - January 24, 2011 Department of Food Science Lecture 2 - January 24, 2011 Department of Food Science Lecture 2 - January 24, 2011 Department of Food Science Lecture 2 - January 24, 2011 Nutrient Recommendations • Dietary Reference Intakes (DRI): a set of reference values for energy and nutrients that can be used for planning and assessing diets for healthy people. – Established by a committee of nutrition experts selected by the National Academy of Sciences (NAS) – Based on latest scientific evidence regarding diet and health – The first set, called the Recommended Dietary Allowances (RDA), was first published in 1943; revised ten times – The series of DRI reports have been published since 1997 Department of Food Science Lecture 2 - January 24, 2011 Dietary Reference Intakes • DRIs have been developed for six nutrient groups: – Calcium, phosphorus, magnesium, vitamin D and fluoride – B vitamins and choline – Vitamin C, vitamin E, selenium and beta-carotene – Energy and macronutrients – Electrolytes and water Department of Food Science Copyright 2010, John Wiley & Sons, Inc. Lecture 2 - January 24, 2011 Dietary Reference Intakes • DRIs are designed for planning and assessing diets of healthy people. • Amounts recommended by DRIs are meant to promote good health and reduce incidence of chronic disease. • The DRIs are not necessarily to be consumed every day but should be consumed on most days, as an average intake. Department of Food Science Copyright 2010, John Wiley & Sons, Inc. Lecture 2 - January 24, 2011 Dietary Reference Intakes (DRIs) For micro- and macro-nutrients include: -Estimated Average Requirement (EAR), used to evaluate nutrient intake of populations -Adequate Intakes (AI) recommend specific amounts of nutrients for individuals -RDAs (Recommended Daily Allowances)also recommend specific amounts of nutrients for individuals -Tolerable Upper Intake Limit (UL) helps with the prevention of nutrient toxicities Department of Food Science Lecture 2 - January 24, 2011 Reference Value Definitions • Estimated Average Requirement (EAR) – a daily nutrient intake value that is estimated to meet the requirements of half the healthy individuals in a lifestage group (and same gender) – intake at which the risk of inadequacy is 0.5 (50 percent) to an individual • Recommended Daily Allowance (RDA) – the average daily intake level that is sufficient to meet the nutrient requirement of nearly all (97-98%) healthy individuals in a particular life stage and gender group – the intake at which the risk of inadequacy is very small— only 0.02 to 0.03 (2 to 3 percent) Department of Food Science Lecture 2 - January 24, 2011 Reference Value Definitions (cont.) • Adequate intakes (AIs) – Are not based on EAR values. Are used when there is insufficient scientific evidences to set an EAR and calculate the RDA – It average nutrient intake by a healthy population. In order to set an AI a criterion of adequacy must be established. • Tolerable Upper Limit (UL) – highest level of a daily nutrient that is likely to pose no risk of adverse health effects to almost all healthy individuals Department of Food Science Lecture 2 - January 24, 2011 Reference Value Definitions (cont.) • Tolerable upper intake level (UL): it is not intended to be a recommended level of intake. – The need for setting UL is the result of more and more people using large doses of nutrient supplements and the increasing availability of fortified foods. Department of Food Science Lecture 2 - January 24, 2011 Setting DRIs Risk of Effects Due to Deficiency Risk of Effects Due to Toxicity Consumed Amount Department of Food Science http://books.nap.edu/execsumm_pdf/6015.pdf Lecture 2 - January 24, 2011 Setting DRIs EAR: 50% risk of inadequacy RDA: 2-3% risk of inadequacy UL: Upper Limit with no risk of inadequacy or adverse effects Between RDA and UL: Risk of inadequacy and of excess are both close to 0 Department of Food Science http://books.nap.edu/execsumm_pdf/6015.pdf Lecture 2 - January 24, 2011 Setting DRIs Goal for Daily Intake of Individuals Department of Food Science http://books.nap.edu/execsumm_pdf/6015.pdf Lecture 2 - January 24, 2011 The DRIs make two types of energy intake recommendations: • Estimated energy requirement: (EER): the average calorie intake that is predicted to maintain energy balance in a healthy adult of a defined age, gender, weight, height, and level of physical activity, consistent with good health. • Acceptable macronutrient distribution range (AMDR): a range of intakes for a particular energy source (carbohydrates, fat, protein) that is associated with a reduced risk of chronic disease while providing adequate intakes of essential nutrients. AMDR have also been set for specific amino acids and fatty acids. Department of Food Science Lecture 2 - January 24, 2011 Recommended intake ranges for energy nutrients • Carbs 45 to 65% of total calories • Fats 20 to 35% of total calories • Proteins 10 to 35% of total calories Department of Food Science Lecture 2 - January 24, 2011 Why DRIs are improved over RDAs alone • Reduction of risk of chronic disease is included in recommendation, rather than just absence of signs of deficiency • Concepts of probability and risk used for determinations • UL established where data for adverse effects exist • Foods with composition containing ‘nutrient’ with possible health benefit were reviewed and potential reference intakes established Department of Food Science Lecture 2 - January 24, 2011 The Correct View of the DRI Department of Food Science Lecture 2 - January 24, 2011 Calories and Energy Balance – NOT higher order math Calories IN = Calories OUT Calories IN > Calories OUT Calories IN < Calories OUT Maintain Weight GAIN Weight LOSE Weight To maintain a desirable weight, energy intakes should not exceed energy needs. Department of Food Science Lecture 2 - January 24, 2011 It’s all about Calorie Balance • If you eat more calories than your body uses, they will be stored as fat • One pound (0.45 kg) of body fat is equal to 3,500 kcal – In theory, losing one pound requires a deficit of 3,500 Calories Eating 500 fewer Calories per day - or expending 500 more Calories - would result in losing one pound per week Department of Food Science Lecture 2 - January 24, 2011 REPEAT: Calorie Balance Simple Math No Loss or gain of weight occurs when: Number of Calories Consumed EQUALS Number of Calories Expended 1 POUND = 3500 Calories If you eat 500 calories MORE than you expend, every day for an entire week, you WILL gain 1 pound = 0.5 kg Department of Food Science Lecture 2 - January 24, 2011 Input & Output Example A day in the life… Intake: 3,400 kcal Output: 3,005 kcal 650 50 270 100 Dressing/ 50 Washing Sitting in Class Walking to Eating Breakfast 20 min. 180 min. Campus 20 min. 20 min. 250 25 150 Walking on Campus 30 min. Snack 10 min. At the Gym 40 min. 100 Library/Study 180 min. 75 Walking Home Eating Dinner 20 min. 30 min. 180 105 25 Coffee Break 10 min. 700 395 1200 280 210 200 75 Walking to-from Eating Lunch Campus 30 min. 30 min. 65 55 Check email 30 min. 390 400 50 Hanging out 490 Undress/Shower 260 with Date Eating Snack 30 min Emailing/Texting 120 min 20 min Department of Food Science Sleep 71/2 Studying 120 min hours IMBALANCE: 395 kcal Driving to-from Date 30 min. Dancing 40 min. Lecture 2 - January 24, 2011 Weight Management • To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended • To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity Department of Food Science Lecture 2 - January 24, 2011 Energy Expenditure • Calorie expenditure depends on: – Weight of person – Type of activity • Length of activity • Speed of activity • Metabolic rate From: Ainsworth, BE, et. al. 1993. Compendium of physical activities: classification ofFood energy costs of human physical activities. Medicine Department of Science and Science in Sports and Exercise. 25 (1): 71-80. Lecture 2 - January 24, 2011 How much exercise to offset breakfast? 1 Bagel with Cream Cheese Coffee with Cream 125 pound (45kg woman) = 309 Calories 32 Minutes Running a 10 Minute Mile=1.6 km 2 Dunkin Donuts Muffin = 490 Calories 25 Minutes Swimming Laps 25 Minutes Cycling @ 15 mi/hr Department of Food Science Lecture 2 - January 24, 2011 How much exercise to cancel out lunch? Turkey Sandwich 12 oz. Soda 1 1 oz. Potato Chips 125 pound (45kg woman) = 585 Calories 9 Miles Walking Briskly @13 min/mile 2 2 Slices of Cheese Pizza = 366 Calories 1 Hour of Downhill Skiing Department of Food Science Lecture 2 - January 24, 2011 Dietary Guidelines for Americans • The Dietary Guidelines for Americans is a set of diet and lifestyle recommendations designed to promote health and reduce chronic disease risks. • Unlike the DRIs, which provide recommendations for specific amounts of nutrients and food components, they suggest overall diet and lifestyle that will promote health. • 23 recommendations in 9 categories for all healthy Americans 2 years+ • Get more nutrients in fewer calories, improve balance between food intake and exercise, limit dietary components that contribute to chronic diseases, keep food safe Department of Food Science Copyright 2010, John Wiley & Sons, Inc.