Chapter 13
Nutrients That Provide Energy
(Carbohydrates, Fats, and Proteins)
©2015 Cengage Learning.
What is Energy?
• Energy is the capacity to work or engage
in activity.
– Where do we get energy?
– What foods yield energy?
– Do all nutrients provide the same amount of
energy?
– What happens when you take in too much
energy?
How Much Energy Do You Need?
• A person’s energy needs are determined
by a combination of:
– Basal metabolic rate (BMR)
– Physical activity
– Thermic energy - the amount of energy used
to digest food and store/release energy
What is BMR?
• This is the amount of energy needed to
perform involuntary body processes, such
as:
– Breathing
– Blood circulation
– Heart beat
– Muscle tone
– Nerve activity
What Factors Affect BMR?
• Age
• BMR burns approximately 1 calorie per minute
• This rate slows by approximately 1% each yr.
after age 25 yrs.
• Body temperature
• Cooler environments cause BMR to speed up
• Nutritional status
• Body composition
• Muscle is more active than fat tissue and burns
more calories
The Basics
• Proteins
• Carbohydrates
All calories come from these three nutrients
• Fats
• Sodium
• Vitamins and minerals
• Water
Energy
• Carbohydrates and proteins each yield
four calories per gram.
• Fats yield nine calories per gram.
Children’s Energy Needs
• Young children have a greater need for calories
and essential nutrients than do adults because
of:
– Rapid growth
– Faster metabolism
– Higher activity levels
Carbohydrates
• Carbohydrates:
– Yield four calories (energy) per gram
– Should make up 50 to 60 percent of one’s total daily
calories
– Consist of two important groups:
• Starches, such as grains
• Sugars found in fruits, vegetables, and milk
Fats
• Fats:
– Yield nine calories (energy) per gram
– Should make up no more than 25 to 30 percent of
one’s daily calories
– Are present in three forms:
• Saturated (animal-based)
• Unsaturated (plant-based)
• Cholesterol (primarily animal-based)
Fats—They’re Everywhere!
• Not all fat is bad or unhealthy.
• Fat provides calories for energy.
• Fat tastes good, it slows digestion, and it makes
us feel satisfied longer after a meal.
• Dietary fats should not be restricted for children
younger than two years.
Proteins
• Proteins:
– Provide four calories per gram
– Yield energy, but are used primarily for building body
tissue
– Rich sources include
•
•
•
•
Fish, poultry, pork, and beef
Eggs, cheese, and milk
Peanut butter
Dried peas, beans, lentils, and soybeans
Childhood Obesity
• Is increasing at an alarming rate
• Occurs when more calories are
taken in than are used
• Contributing factors:
– Frequent consumption of high-fat
foods: fast foods, low-density snacks,
and sugary foods (bakery, fruit juices,
and designer drinks)
– Sedentary lifestyle (inactivity)
Childhood Obesity
• Strategies for addressing children’s weight
problems:
– Increasing physical activity is often effective
– Making healthy dietary changes to include
more fruits, vegetables, whole grains, and
lower fat foods
– Replacing sugary drinks with water
– Being a positive role model
– Not using food as a reward or punishment
Obesity Trends
Obesity Trends
CDC Obesity Trends
BRFSS, 2010
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
25%–29%
≥30%
BMI Calculation
• Calculate your BMI by going to
http://www.nhlbisupport.com/bmi/ and click
on the “BMI Tables”.
• When you are finished, explore the links
listed under “Aim for a Healthy Weight.”
Video Quiz
1. What strategies did the Cambridge
school implement to increase children's
acceptance of healthier food choices?
2. How does gardening foster children's
interest in healthy eating?
3. What healthy food choices did you note
during this video?
4. What evidence did the school have to
show that the changes they made were
having a positive effect?
Case Study
The dietitian at the Women, Infant, and Child
(WIC) office met with Olivia's mother during their
last clinic visit to discuss the importance of
limiting Olivia's sugar and sugary drink intake.
Although Olivia is only 5, she has already had
extensive dental work because of tooth decay.
The dentist has also counseled Olivia's mother
about supervising her daughter's tooth brushing
practices and eliminating refined sucrose from
her diet.
Case Study
•Plan a day's menu (including snacks) for
Olivia that contains at least 150 grams of
carbohydrates without any refined sucrose
(table sugar). Use the following average
amounts of carbohydrates:
bread, cereals, pastas
15 grams/slice or ounce
fruits and juices
10 grams/ ½ adult serving
starchy vegetables
10 grams/ ½ adult serving
milk
6 grams/ ½ cup
• What nutrient-dense snack items would
you suggest that Olivia's mother serve in
place of those with refined sugars?