THE CONCEPT OF ENERGY

BALANCE

WHAT IS ENERGY
BALANCE
and Why Is It Important?
Energy

balance is achieved when the

kilocalories consumed equal the kilocalories
expended

HEALTH PROBLEMS
ASSOCIATED
with obesity
Type 2 Diabetes
Abnormal Blood Fats
Metabolic Syndrome
Cancer
Gallstones
Osteoarthritis
Coronary Heart Disease (CHD)
Stroke
High Blood Pressure
Sleep Apnea

SOURCE OF ENERGY IN
AND OUT
Total Energy Expenditure (TEE) is comprised of
(Thermic effect of food)
(Non-exercise
activity
thermogenesis)

Exercis
e

DEFINITION OF
CALORIE
A Calorie is defined
as the amount of
energy (heat)
needed to increase
the temperature of
one gram of water
by 1oC.

What about
kcal?

CALORIMETER
MEASURES
HEAT
produced when food is
burned
Bomb

calorimeter used in laboratories to

measure kilocalories in foods and beverages

Results

must be adjusted for the physiological

fuel
values - kilocalories per gram

kcalg-1

ESTIMATION OF
CALORIES
FOOD COMPOSITION TABLES CAN
ESTIMATE ENERGY IN

E.g. 15 grams carbohydrates x 4 calories/g = 60

calories

ENERGY DENSITY
Energy

density represents number

of calories per gram of a food item.

Foods high in energy density

tend
to be nutrient-poor,
Foods of low energy density
are actually nutrient-rich.

ENERGY DENSITY
Food

Energy density

Potato chips (20g ~ 10 pieces) 107 calories /20g = 5.4

Baked potato (A 202 g potato)

212 calories / 202g =1

ENERGY DENSITY OF
FOODS
High energydense food
Fried chicken

Calories Lower energy/

dense food
g
2.8
Grilled chicken

Calories
/
g
1.7

Fried pork chop

2.8

Grilled pork chop

2.0

Cheeseburger

2.7

Bean burrito

2.0

Hash brown
potatoes
Fried fish

2.2

Grilled potato

0.9

2.2

Grilled fish

1.2

Fried rice

1.6

Rice

1.3

Potato salad

1.4

1.1

Frozen ,
sweetened

1.1

Tossed salad
with salad
dressing
Fresh strawberries

strawberry

0.3

GLYCEMIC INDEX (GI)

A

numerical Index that ranks

carbohydrates based ongbnfg their rate of
conversion to glucose.
Scale: 0-100

higher values given to foods that cause the

most rapid rise in blood sugar.
Pure glucose (Or white brbnfgead) serves as a
reference point, and is given a Glycemic Index
(GI) of 100.
A food with a high GI raises blood glucose
more than a food with a medium or low
GI

GLYCEMIC INDEX
(GI)
Low
GI
0-55

Medium GI
56-69

High GI
70 or
greater

GLYCEMIC INDEX CAN

CHANGE
Fat, fiber, and acid (such as lemon juice or
vinegar) lower the glycemic index.

Preparation:
The longer you cook starches like pasta, the higher their
glycemic index will be.
Juice has a higher GI than whole fruit; mashed
potato has a higher GI than a whole baked potato,

Ripeness: the more ripe a fruit or vegetable is, the

higher the GI

The

glycemic index of fruits like bananas goes up as they

ripen.
Variety:

long-grain white rice has a lower GI than

Any personal factors?
brown rice but short-grain white rice
has a higher GI
than brown rice.

HUNGER VS. APPETITE

Hunger:

physical need for energy,

accompanied with unpleasant
symptoms such as weakness,
stogbfgmach pains, irritability

Blood glucose level

Appetite:

desire to eat is driven by

mental
stimulationgfb

Sensory factors
Emotional states