Download Eating for Energy

Eating for Energy
Britney Merchant, RD
Nutrition Consultant
Graduate Assistant
Working Well & Nutrition Assessment Lab
[email protected]
Overview
• How to increase your energy level with food…Is this possible?
• Nutrient dense vs. calorie dense…What does this mean?
• Caffeine…Is it harming my health?
• How to avoid the afternoon “crash”
The Basics
• Eat 3 meals per day
• ~400 – 600 Calories each
• Eat 2 – 3 small snacks per day
• ~100 – 300 Calories each
• Eat every 3-4 hours, ideally
• Drink plenty of water!
• Exercise
• 30 – 60 minutes daily
Where Does Our Body
Get Its Energy?
Food!
Carbohydrates
 Primary source of fuel for the body, especially for
the brain
 Provide 4 kcal per gram
 Carbohydrates are found in grains (wheat, rice),
vegetables, fruits, and legumes
Fats and Oils
 Fats and oils are composed of lipids, molecules that are
insoluble in water.
 Provide 9 kcal per gram.
 An important energy source during rest or low intensity
exercise.
 Found in butter, margarine, vegetable oils.
Proteins
Proteins are chains of amino acids.
 Proteins can supply 4 kcal of energy per gram, but are not a
primary energy source.
 Proteins are an important source of nitrogen
 Proteins are important for

 Building cells and tissues
 Maintaining bones
 Repairing damage
 Regulating metabolism

Protein sources include meats, dairy
nuts, and legumes.
products, seeds,
Say… how much of
each macronutrient
do I need each day?
Good question!
Acceptable Macronutrient Distribution Ranges
CHO
Protein
Fat
20-35%
Fat
10-35%
Protein
45-65%
CHO
My Nutrient-Dense Pyramid/Plate
Incorporating
Nutrient-Rich Foods
Refer to “Nutrient Dense Foods Shopping List”
Avoid Dull Plates
Add Color!
Have You Heard of the
Glycemic Index (GI)?
• Ranking of carbohydrates on a scale based on the extent to
which they raise blood sugar levels after eating
• High GI foods: Rapid digestion & absorption producing spikes in
blood sugar levels
•Low GI foods: Slow digestion & absorption producing gradual
rises in blood sugar and insulin levels
• Feel fuller, longer
• Shown to improve both glucose and lipid levels in people with diabetes
• Weight control benefits due to ability to help control appetite and delay hunger
The Glycemic Index:
Commonly Eaten Foods
Glycemic Response
What About
Energy Supplements?
AVOID THESE!!
False sense of „energy‟ that is chemically induced
High in B-vitamins (water soluble) – lost in your urine!
Taurine and caffeine in excess can increase risk of cardiac
arrhythmia
http://www.mayoclinic.com/health/energy-drinks/AN01303
If you ARE low in energy…
• Get adequate sleep
• Include physical activity in your daily routine
• Eat a healthy diet
• If these strategies don't seem to help, consult your
doctor as fatigue can be a sign of an underlying
medical condition, such as hypothyroidism or anemia
Resources
http://www.webmd.com/diet/ss/slideshow-energy-moodboost-diet
http://www.skinsheen.com/article-diet-or-food-to-increaseenergy-levels-450.aspx
http://www.fitness-nutrition-weightloss.com/eat-these-7energy-foods-increase-energy-levels.html