Energy Balance How Do I GET Energy What

Energy Balance

How Do I GET Energy? What provides energy for our body? Food How do we measure energy in our food? Calories What nutrients in food provide calories? • Carbohydrates • Protein • Fat

How Do I USE Energy? 1. Basal Metabolism energy to stay alive 2. Physical Activity energy needed to move our muscles on purpose 3. Thermic Effect of Food energy needed for digestion

What is Energy Balance? Energy Balance refers to the amount of energy needed to do all the things we what to do without getting tired. Energy balance is affected by: 1. Nutrition – what are you eating? 2. Physical Activity – how active are you? 3. Sleep – How many hours do you get each night?

Energy In and Energy Out

Energy In

Carbohydrates: 1. Simple Sugars 2. Complex Carbohydrates (starches) Provide energy

Protein Important for: • Muscle growth and repair • Building material for many body tissues Choose Wisely: • Fish, shellfish, lean meats • Trim fat and remove skin • Limit high fat processed meats • Choose beans, nuts, & seeds

EAT MORE: FAT Unsaturated Fat • Vegetable oils, nuts, and fish EAT LESS: Saturated Fat • High fat dairy, fatty meats Trans Fat • Fried food & baked goods Needed for energy storage and vitamin absorption Can raise cholesterol and increase risk of heart disease

Estimated Calorie Needs Activity Level Gender Age Female 14 -18 Male Sedentary Moderately Active 1800 2000 2400 14 -18 2000 -2400 -2800 -3200

Energy Out

How Do I Use Energy? 1. Basal Metabolism energy to stay alive (about 60%) 2. Physical Activity energy needed for muscular work (about 30 -40%) 3. Thermic Effect of Food energy needed for digestion (about 10%)

Reflection Questions

Reflection Questions Answer the following questions in your notebook: 1. Do I try to eat a variety of foods and choose low fat foods more often to gain energy or do I rely on “energy drinks” for that? 2. Do I try to make physical activity a part of each day? 3. Do I sleep at least eight to nine hours every night and feel good when I wake up? 4. Based on the answers to the first 3 questions, do you think you are doing a good job building up your energy supply?