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Chapter 13
Nutrients That Provide Energy
(Carbohydrates, Fats, and Proteins)
©2012 Cengage Learning.
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What is Energy?
• Energy is the capacity to 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?
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How Much Energy Do You Need?
• A person’s energy needs are determined
by:
– Basal metabolic rate (BMR)
– Physical activity
– Thermic energy - the amount of energy used
to digest food and store/release energy
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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
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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
©2012 Cengage Learning.
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Energy
• Carbohydrates and proteins each yield
four calories per gram.
• Fats have nine calories per gram.
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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
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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
©2012 Cengage Learning.
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Fats
• Provide nine calories (energy) per gram
• Should make up no more than 25 to 30 percent
of one’s daily calories
• There are three main forms of fat:
– Saturated (animal-based)
– Unsaturated (plant-based)
– Cholesterol (primarily animal-based)
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Fats—They’re Everywhere!
• Not all fat is bad.
• Fat provides calories for energy.
• Fat tastes good, it slows digestion, and it
makes us feel satisfied longer after a
meal.
• Fats should not be restricted in the diets of
children younger than two years.
©2012 Cengage Learning.
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Proteins
• Provide four calories per gram
• Yield energy, but are used mainly for building
body tissue
• Rich sources include
–
–
–
–
Fish, poultry, pork, and beef
Eggs, cheese, and milk
Peanut butter
Dried peas, beans, lentils, and soybeans
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Childhood Obesity
• Is increasing at an alarming rate
• Becoming overweight or obese occurs when
more calories are taken in than are used
• Contributing factors:
– Frequent consumption of high-fat foods (fast foods
and snacks) and sugary foods (bakery, fruit juices,
and designer drinks)
– Sedentary lifestyle (inactivity)
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Childhood Obesity (continued)
• Strategies for addressing children’s weight
problems:
– Increasing physical activity is often effective
– Making slight dietary changes to include more
fruits, vegetables, whole grains, and lower fat
foods
– Encouraging children to replace sweet drinks
with water
– Being a positive role model
– Not using food as a reward or punishment
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Obesity Trends
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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.”
©2012 Cengage Learning.
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Case Study
Terry, age 5, has several decayed teeth. His dentist has
suggested a program of proper dental hygiene plus
limiting his intake of refined sucrose.
Plan a day’s menu for Terry that contains at least 150
grams of carbohydrates without any refined sucrose
(table sugar). Use the following average amounts of
carbohydrates:
bread, cereals, pastas
fruits and juices
starchy vegetables
milk
15 grams/slice or ounce
10 grams/ 1/2 adult serving
10 grams/ 1/2 adult serving
6 grams/ 1/2 cup
©2012 Cengage Learning.
All Rights Reserved.