Energy And Obesity Flashcards
What is energy
The fuel our bodies need to stay alive and carry out physical activity.
What is energy produced by
Energy is not a nutrient but produced by carbohydrates, protein and fat
What is energy measured in
Kilocalories (kcals) or calories (cals)
Functions of energy
Physical activity + making muscles move
Maintaining constant body temperature (37degrees)
Bodily functions such as heartbeat, breathing and digestion
Growth and repair of body tissues
Meeting specific needs at particular times eg: pregnancy + recovery from illness
Number of kcals provided by 1 gram of FAT
9 kilocalories
Number of kcals provided by 1 gram of carbohydrate
3.75 kilocalories
Amount of kcals provided by 1 gram of protein
4 kilocalories
Total carbohydrates recommended percentage of dietary energy values
50%
free sugars percentage of recommended dietary energy value
No more than 5%
Total fat percentage of recommended dietary energy value
Not more then 35%
Saturated fat percentage of recommended dietary energy value
Not more then 11%
Protein percentage of recommended dietary energy value
15% (as a secondary source of energy)
2 reasons why starchy carbs are the best way of meeting energy needs
Good source of slow release energy - helps blood sugar levels constant and whole grain varieties will lead to feeling of fullness therefore less likely to snack
Provide nutrients like B vitamins which assist in the release of energy from food.
How much energy is needed for a average adult male per day to maintain a healthy body weight
2500 kilocalories
How much energy is needed for a average adult female per day to maintain a healthy body weight
2000kilocalories
Factors that influence individual energy requirements
Basal metabolic rate (BMR)
physical activity levels (PAL)
Age
Gender
Specific needs
What is basal metabolic rate (BMR)
The amount of energy your body needs in order to maintain functions such as breathing and heart beat and to maintain a constant temperature when totally at rest eg:sleeping.
How much energy does BMR account for
It accounts for 75% of a persons energy needs.
Young children BMR description
Proportionally high BMR for their size, to meet demands of growth and development.
Why do men usually have a higher BMR then women
They tend to have a greater muscle mass
Why do older adults tend to have a lower BMR
Muscle mass decreases with advancing age
How does physical activity levels affect energy requirements
People who exercise regularly or have more physically demanding jobs need more energy.
Those with sedentary occupations eg call centre employees have lower energy requirements than people with very active occupations eg farmer.
How does age affect energy requirements
During childhood and adolescence energy requirements increase to meet the demands of growth and development.
Ageing reduces energy needs as growth has stopped and levels of physical activity may decline
How does gender affect energy requirements
Males often have a larger body size, increased muscle mass and higher BMR than females. This is because males both adolescent and adult require more energy to move
How do specific needs affect energy requirements
Female energy requirements increase slightly to meet demands of pregnancy and lactation. However, a women requires only an extra 200kcals per day during the last trimester of the pregnancy. Extra energy intake during pregnancy can increase the risk of obesity as well as complications during childbirth
What is energy balance
The key to maintaining a healthy weight is to balance energy intake from food with energy expenditure
What does being overweight and obesity increase the chance of
Dietary disorders such as CHD type 2 diabetes and so,e cancers
What is a estimated average requirement (EAR)
The average amount of energy or of a nutrient that is required by people in a particular age group
What are EARS based on
Average energy required for people of a healthy weight who are moderately active. These will differ depending on size and gender
What do the world health organisation (WHO) define overweight as.
‘Abnormal or excessive fat accumulation that may impair health’
What is overweight and obesity a risk factor of
Conditions such as cardiovascular disease, hypertension, type 2 diabetes, joint disorders such as osteoarthritis and some types of cancer
How many adults in NI are now classified as obese
A quarter
How is overweight and obesity determined
Unit of measurement called the Body mass index(BMI).
What does the BMI describe
Weight in relation to height and is calculated by dividing a persons weight in kilograms by their height squared.
What BMI is classified as over weight
A BMI equal to or over 25 is classified as OVERWEIGHT
What BMI is classified as obese
A BMI equal to, or more than 30, is classified as obese
is the waist measurement useful to indicating if someone is obese?
The waist measurement is used the most commonly as a indicator of obesity
An individual is classed as obese if their waist measurement is
> 94cm (37 inches) for males
80cm (31.5 inches) for females
Causes of obesity
Imbalance to energy intake and energy expenditure
Poor food choices and availability of unhealthy foods
Physical in activity
Lack of sleep
Genetics
Medical condition
Explain the cause of obesity ‘imbalance between energy intake and expenditure’
Increased consumption of energy dense food high in calories, fat and sugar and decreased levels of physical activity will affect energy balance and leads to weight gaun
Explain the cause of obesity ‘poor food choices and availability of unhealthy foods’
-overconsumption of fast food, processed food and treats
-larger portion sizes
-increased snacking and grazing
-High intake of sugary drinks
-comfort eating
Explain the cause of obesity ‘physical inactivity’
Sedentary occupations (eg: sitting at desk) and sedentary lifestyles (eg: watching TV) affect energy balance. Being inactive increases risk of obesity, as any extra calories that is not used is stored as fat
Explain the cause of obesity “lack of sleep’
Research suggest poor sleep causes changes in levels of hunger hormones.
Lack of sleep may affect the brains capacity to make healthy choices.
Explain the cause of obesity ‘genetics’
Genetic traits such as large appetite have a greater impact on risk of obesity
Explain the cause of obesity ‘medical conditions’
Medical conditions linked with hormones can contribute to obesity. Certain medications including steroids, can increase appetite and can contribute towards weight gain
Factors when losing weight and maintaining a healthy weight
Food intake
Portion sizes
BMR (basal metabolic rate)
Physical activity level (PAL)
other lifestyle factors
Explain the losing weight and maintaining a healthy weight factor ‘food intake’
It is important to consume foods that are nutrient dense rather than energy dense.
What do nutrient dense foods do
Nutrient dense foods include whole grain breads and cereals, low fat dairy products, fruit and vegetables, lean meat and pulses. High fibre foods will fill us up, so we are less likely to over-eat or snack on sugary, fatty snacks
How do energy dense foods contribute to weight gain
Foods high in fat or sugar are energy dense therefore contribute to weight gain and risk of obesity, if eaten in excess.
Examples of energy dense foods
Sweets, chocolate, fizzy drinks, cakes, buns
What is grazing
Mindless eating eg:eating in front of TV is more likely to contribute to obesity than maintaining regular eating patterns, because we may be less aware of the amount of calories we are eating
How can cooking methods contribute to the energy content of food we eat
Frying and roasting food can add unnecessary calories; healthier cooking methods include steaming,grilling,poaching and microwaving
Explain the losing weight and maintaining a healthy weight factor ‘portion sizes’
Portion control is important when planning meals. Many people struggle to manage their portions. As a result, over estimate portion size and under estimate calorie content. This leads to weight gain over time
What can help consumers about appropriate portions sizes
Labels will make us more aware of the quantities we eat and help determine appropriate portion sizes. Visual aids, can also help inform consumers about appropriate portions
Explain the losing weight and maintaining a healthy weight factor ‘Basal Metabolic rate (BMR)’
BMR is closely linked to age and gender and so it must be taken into consideration when achieving energy balance and therefore a healthy weight. A decrease in BMR in older adults means a decrease in energy requirements. Older adults should therefore reduce their energy intake to avoid weight gain.
Explain the losing weight and maintaining a healthy weight factor ‘physical activity’
PAL (physical activity level) are used to calculate the amount of extra energy needed to carry out physical activities.
How to determine a PAL of a individual
The type, amount and intensity of physical activity
For example an office worker who takes little to no exercise will have a ……………. Lifestyle. Whereas a builder who runs or swims for an hour every day will lead a …….. lifestyle.
Sedentary
Active
Explain the losing weight and maintaining a healthy weight factor ‘other lifestyle factors’ (drinking too much alcohol and eating out frequently)
Drinking too much alcohol- alcohol contains a lot of calories and so contributes to obesity
Eating out frequently- individuals may be tempted to have a starter and/or a dessert in a restaurant, and the food can be higher in fat and sugar , which contributes to a higher intake of calories
Sedentary lifestyle meaning
A lifestyle with little or no physical activity and excessive amount of daily sitting and lying down. This lifestyle often includes a sedentary occupation eg: office job
The use of sports drinks for a individual with a active lifestyle
They are easy to drink and are a useful way to rehydrate for sports people. They are only recommended for those who are physically active, as they can lead to weight gain if the excess energy they provide is not used up appropriately. The sugar they contain provide a quick burst of energy during activity
