FOOD PROVIDES FUEL
Ø Body requires fuel to provide energy for cellular metabolism and repair, organ function, growth & body movement.
Ø Food is the fuel that keeps the machine that is our body running.
ENERGY RECOMMENDATIONS:
Ø Carbohydrate: 45% – 65%
Ø Fat: 20% – 35%
Ø Protein: 10% – 35%
BMR
(Basal Metabolic Rate)
Definition:
“The rate of energy expended at rest (as Kcal/h) is measured as basal metabolic rate(BMR) or resting metabolic rate.(RMR)”.
ENERGY REQUIREMENTS ARE BASED ON:
Ø Basal Energy Expenditure (BEE)
or
Resting Energy Expenditure(REE)
“-Energy needed to maintain life sustaining ( respiration, circulation, temperature, muscle tone etc). Accounts for 60-75% of total energy expenditure.”
ENERGY FOR PHYSICAL ACTIVITY
n Physical activity increases energy needs above basal energy needs.
n Caloric expenditure is dependent on:
n Type of activity
n Duration
n Intensity
n Weight of the person
n Usually 15—-30% of total energy expenditure.
TWO OTHER ENERGY EXPENDITURES.
Thermic Effect of Food (TEF)
Energy used to digest foods and beverages, and absorb and process the nutrients
Approximately 10% of total energy expenditure.
Non-exercise Activity Thermogenesis (NEAT)
Energy spent on involuntary skeletal muscle activity such as fidgeting, shivering, and maintaining muscle tone or body posture.
May account for 800 kcal/day.
REGULATION OF FOOD INTAKE
Ø HUNGER
Ø SATIATION
Ø STAITY
Ø APPETITE
Ø DIET COMPOSITION
Ø PORTION SIZE
Ø GI SENSATIONS
Ø TEMPERATURE
Ø NEUROLOGICAL& HORMONAL FACTORS.
Ø ENVIRONMENTAL&SOCIAL FACTORS.
BODY COMPOSITION
(2 compartment model)
Ø Fat
Ø Lean Body Mass (LBM):
(bones, muscles, tissues, organs)
(bones, muscles, tissues, organs)
70 kg person with 20% body fat:
• Lean tissue: 70 kg x .80 = 56 kg
• Fat tissue: 70 kg x .20 = 14 kg
EXCESS ABDOMINAL FAT,
Ø Raised blood lipid levels.
Ø Glucose intolerance.
Ø Insulin resistance.
Ø High blood pressure
Ø Increased risk of heart disease
Ø Increased risk of DM
HOW DO WE MANAGE OUR WEIGHT?
BODY MASS INDEX (BMI)
Ø body weight (in Kilogrammes) divided by the square of height (in meters),expressed in units of Kg/m2.
Weight in (Kgs)
BMI= _______________
2
Height (m)
VALUES OF BMI
< 16 malnourished
16-18.99 underweight
19-24.99 normal
25-29.99 pre-obese/overweight
30-34.99 grade-I obesity
35-39.99 grade-II obesity
>40 grade-III obesity
WEIGHT REGULATION
Ø Fat Cell Theory.
Ø Set Point Theory.
WEIGHT MANAGEMENT
v Definition:
“Weight management is the adoption of healthful and sustainable eating and exercise behaviors’ indicated for reduced disease risk and improved feelings of energy and wellbeing.”
WEIGHT MANAGEMENT MEASURES
Ø Adopting healthy life style.
Ø Appropriate diet.
Ø Total calories.
Ø Fat calories.
Ø Complex carbohydrates.
Ø Proteins.
Ø Eating habits.
Ø Physical activity.
Ø Thinking & emotions.
WEIGHT MANAGEMENT PROGRAMME
(components)
(components)
Ø Sound weight management programme.
Ø Self acceptance.
Ø Desire for change.
Ø Cognitive behaviour change strategies.
Ø Adequate exercise.
Ø Balanced diet with moderate calorie restriction.