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ENERGY © PDST Home Economics. Energy Energy is the ability to do work The amount of energy the body needs depends on a variety of factors, including : age, size & body weight, gender, levels of activity, occupation, climate, pregnancy, & illness Measuring Energy Energy is measured in kilocalories (kcal) or kilojoules (kJ) Nutrient Kcal/kJ Protein Carbohydrate Fat Alcohol 4kcal/17kJ 4kcal/17kJ 9kcal/37kJ 7kcal/29kJ Factors affecting energy requirements 1. Age Young people require more energy as they are growing rapidly & tend to be very active. As people get older energy requirements decrease, together with their BMR (Basal Metabolic Rate) 2. Size & Body Weight The larger the body, the more energy it needs 3. Gender Men have a higher proportion of muscle to fat compared to women, therefore men require more energy 4. Level of Activity The more people active are, the more energy they need. Running requires more energy than playing a computer game Factors affecting energy requirements 4. Occupation Sedentary work eg. Office work, requires less energy than manual work eg. Construction cork 5. Climate More energy is needed in colder climates to maintain a consistent body temperature 6. Pregnancy During pregnancy & lactation, women require more energy Pregnancy: Energy needed for the developing foetus Lactation: Energy needed for the production of breast milk 7. Illness During times of illness, different amounts of energy are Kate Hehir required, eg, less energy is needed during convalescence Role of Energy in the Body Energy fulfils four main roles in the body 1. Growth 2. Physical Activity 3. Generating Heat 4. Basal Metabolic Rate Role of Energy in the Body cont..... Growth Energy is also required for growing by toddlers, young children, adolescents & pregnant women 1. 2. Physical activity Energy is required for all physical tasks, including standing, walking and running The more strenuous the physical activity, the more energy required 3. 4. Generating heat To maintain the body temperature at 37˚C, energy is required This is known as thermogenesis Basal Metabolic Rate (BMR) The minimum amount of energy needed to keep internal organs working and to maintain body temperature Each person’s BMR is determined by their: - Body weight - Age - Gender BMR is measured when a person is completely at rest, twelve hours after eating Energy Balance Energy balance is reached when : energy intake = energy output If energy intake is greater than energy output, this means being overweight or obese If energy intake is less than energy output, this means being underweight Empty kilocalories provide energy but do not supply the body with any nutritional value, e.g. Soft drinks Daily Energy Requirements Table: Refer to Textbook Healthy Eating Guidelines Textbook Reference Refer to the 10 healthy eating guidelines in your text book Formulation of Guidelines – How? 1. 2. 3. Dietary practices of population are surveyed The findings are analysed by nutritional experts Areas that require attention are highlighted and considered in drawing up the list of guidelines Current Healthy Guidelines Food Pyramid Refer to Diagram in your text book Function of Healthy Eating Guidelines To improve the nutritional status of the Irish diet To promote an active & energetic lifestyle To respond to growing concerns about childhood & adult obesity To recommend a reduction in over-processed foods To recommend an increase in fibre to prevent disorders of the bowel To ensure that all food groups & servings are met Reference Terms RDA: Recommend Dietary Allowance LTI: Lowest Threshold Intake: the least amount of nutrient requirements that are needed by the public Function of RDA’s: RDA’s help to: 1. Interpret food consumption records 2. Evaluate the adequacy of food supplies in meeting national nutritional needs 3. Design nutritional information labels 4. Develop new products in industry 5. Provide nutritional information on labels Dietary Reference Values (DRV) Dietary Reference Terms (DRV): RNI, LRNI, EAR These comprise a series if estimates of the amount of energy & nutrients needed by different groups of people RNI: Reference nutrient intake LRNI: Lower reference nutrient intake EAR: Estimated average requirements Food Composition Tables: Show the nutrient content of different foods per 100g or of liquid & they also show the energy value of foods. Refer to textbook to view Tables Dietary Requirements of Babies First 6 months babies are fed milk Either breast milk or formulated milk – Development & growth Breast milk contains all the nutrients a baby needs & is recognised as being the best for babies Advantages of Breast feeding Breast milk contains antibodies that build up the baby’s resistance to diseases Breast milk is always at the correct temperature There is no need to prepare bottles or buy formula, which saves on time & eliminates cost Breasts are sterile & do not need any preparation prior to feeding. Breast milk is readily accessible It promotes bonding between mother & child Babies are likely to gain the correct amount of weight A Breast-feeding mother can find it easier to lose excess baby weight Reasons for not Breast feeding: 1. HIV positive 2. Use of illegal drugs 3. Use of prescribed drugs Weaning Solid foods are introduced when the baby is between 4 & 6 months Single-ingredient foods should be used(this gives time to notice any reaction – allergies/intolerances Infant cereals, pureed fruit & vegetables are the first foods given to babies Factors to consider when weaning No sugar or salt should be added A balanced of foods from the four major food groups is recommended Never give babies tea or coffee Honey should also be avoided until the baby is one year old Avoid additives by using fresh homemade food Dietary Requirements of Children Children need a highly nutritious diet as they continue to grow & develop Protein: This promotes growth & is found in meat, eggs & cheese Calcium & vitamin D: These help develop teeth & bones & are found in dairy products, particularly milk & cheese Iron & Vitamin C: These promote general health & foods such as fruit & vegetables are rich in these nutrients Energy: Children who are active need a high intake of energy foods Sugary sweets & snacks should be avoided in order to reduce the risk of obesity & tooth decay Portion sizes should be relative, i.e. For a child small portion sizes are key. It is also important that food is arranged attractively as children, like adults, ‘eat with their eyes’ Lunches should be well balanced, e.g. Sandwiches should have varied fillings. Fruit & yoghurt should be included with a healthy drink Dietary Requirements of Adolescents Adolescence is a time of continual development & change Protein: Needed for growth & is found in meat & fish Calcium & vitamin D: For healthy teeth & bones. Found in milk & cheese Iron: Important for teenage girls as they begin menstruation, which leads to a loss of iron from the body; this in turn can lead to anaemia. They must, therefore, ensure they include iron-rich foods in their diet. Eg. Red meat & offal Vitamin C: Increases the absorption of iron. It is also an important factor in the diet of teenagers, girls in particular. Vitamin C is found in fresh fruit and vegetables Energy requirements depend on the teenager’s level of activity. Very active teenagers require high-energy foods High fibre foods are a good alternative to sugary foods Problems associated with eating patterns of adolescents Eating disorders, such as anorexia nervosa & bulimia nervosa Missing meals Eating a large amount of fast food & snacks ‘Faddy’ eating High energy intake through snacks, etc. But low intake of nutrients Start of alcohol consumption Poor diet can contribute to problems such as acne & obesity Dietary Requirements of Adults Protein: This is important to repair the body’s cells. Protein is found in meat, fish & eggs Fat: Polyunsaturated fats reduce the risks of coronary heart disease. Polyunsaturated fats are obtained from oily fish Carbohydrates: These are used to provide energy. Adults should reduce refined carbohydrate & replace them with high-fibre foods, e.g. Wholegrain bread Vitamins: Vitamin B for the release of energy from food. Vitamin C for the absorption of iron. Vitamin D for the absorption of calcium (oily fish, milk) Minerals: Iron for healthy blood & to prevent anaemia; calcium for strong bones & healthy teeth (milk & cheese) Water: Water is important to remain hydrated Dietary Requirements of Adults Special Considerations Smoking causes many diseases & it kills. Adults should not smoke Adults should be aware of the damage alcohol can inflict on their bodies & reduce their alcohol consumption, or cut it out completely Adults should cut down on their salt intake to prevent high blood pressure Dietary Requirements of Elderly Protein: This is necessary for the repair of body cells. Protein-rich foods include eggs, fish Fat: This is necessary to provide energy. To maintain low cholesterol & to reduce the risk of coronary heart disease, unsaturated fats should be used, e.g. Oily fish, polyunsaturated butter Carbohydrates: Necessary for energy Fibre: For a healthy digestive system & to prevent constipation. Fibre rich foods include wholegrain cereals, skins of fruits & vegetables Vitamins: Vitamin C(fruit & vegetables) for iron absorption & the healing of wounds. Vitamin A(liver, eggs, carrots) for healthy eyes & skin. Vitamin D(milk, yoghurt) for the absorption of calcium Minerals: Calcium(milk, cheese) for strong bones & to prevent osteoporosis. Iron(offal, dark green vegetables) to prevent anaemia Water: This is necessary to remain hydrated Dietary Requirements of Elderly Special Considerations Sugar intake should be reduced to prevent the onset of diabetes mellitus Salt intake should be reduced to prevent high blood pressure Spicy foods should be avoided to prevent indigestion Foods that are easily digestible, such as white fish, eggs & milk, should constitute a sizeable portion of food intake to compensate for the loss of any teeth(or use of false teeth), which can make chewing food difficult Dietary requirements of convalescents Protein: This is necessary for repair of body cells. Protein foods include eggs, fish Fat: The amount of fat being eaten should be reduced, as there is less energy being used. Reduce saturated fat & replace with polyunsaturated fat Carbohydrates: These are necessary for energy Fibre: This is needed to prevent constipation Vitamins: General vitamin intake for healing is advised Minerals (Calcium & iron): These are important to promote recovery, e.g. To heal wounds & prevent anaemia. Milk, cheese, eggs, offal & dark green vegetables should be included Water: This is important to maintain hydration, as dehydration during an illness is very common Dietary requirements of convalescents Special Considerations Small portions that are easy to eat are preferable Meals prepared in a hygienic environment (because of an increased susceptibility) to illness Foods that are easy digestible, such as white fish, eggs & milk, should constitute a sizeable portion of food intake Pregnant & Breast feeding Women Protein: Necessary for growth of new body cells Fat: Essential fatty acids (oily fish, eggs, liver) are necessary for a foetus’s nervous system Carbohydrate: These are necessary for energy Fibre: This is needed for a healthy digestive system & to prevent constipation. Fibre-rich foods include wholemeal bread, pasta, skins of fruit & vegetables Vitamins: Vitamin B folic acid (fortified cereals, leafy green vegetables) is necessary to prevent neural tube defects, such as spina bifida, in foetuses. Vitamin C is important for the pregnant woman’s absorption of iron. Vitamin D is important for the pregnant woman’s absorption of calcium Minerals: Calcium (dairy products) for strong bones & healthy teeth. Iron for healthy blood & prevent anaemia in both mother & baby Water: This is necessary for hydration Pregnant & Breast feeding Women Special Considerations Extra energy is needed during pregnancy. This should be obtained from healthy sources Salt intake should be reduced to prevent high blood pressure & water retention (odema) Pregnant women should not smoke or drink alcohol Pregnant women should not eat raw eggs, cooked chilled foods, cream cheese, shellfish, etc. To prevent the risk of food poisoning, such as salmonella & listeria. This could also lead to miscarriage