ADA

2.  Some people are having difficulty in gaining
weight. This can be result of higher than
normal basal metabolic rate or higher
physical activity level.
 When weight gain is a goal, the focus is on
gaining muscle and not fat weight.
 To do this in a healthy way, you should
consume more frequent meals with healthy
snacks.

3.  Weight loss is a more common goal
than weight gain
 Losing weight involves a negative
energy balance.
 This can be achieved by increasing
exercise and decreasing calorie
intake.

4.  CALORIE is defined as the heat required to
raise the temperature of 1 gram of water q
degree Celcius. Because this is relatively small
amount, scientists use larger unit calories
(uppercase C), also called a kilocalorie
(abbreviated kcal)
 TEE- Total Energy Expenditure is the total
number of calories your body needs on a daily
basis. This can be determined by BMR, thermal
effect of food and thermal effect of your physical
activity

5.  It is defined as the energy required to
maintain your body at rest.
 To determine BMR you would need to fast
from 8 to 12 hours and undergo laboratory
test.
 Basal metabolic rate is 60% to 75% of the
total energy expenditure.
 Typically, the larger and more muscular the
person is, the higher the BMR is

6.  The thermic effect on ood is the energy
required to digest and absorb food
 It is measured in a similar way as BMR,
although the measurement time is usually
about four hours after you consumed a meal
 The thermic effect of food is 10% to 15% of
your total energy expenditure

7.  It is the amount of energy required for
physical activity
 It can be measured in a laboratory when you
are exercising on a stationary bike or
treadmill.
 It can be as low as 15% for sedentary people
and as high as 80% for athletes who train six
to eight hours per day

8.  Consuming a number of calories and food from various categories
Daily Estimated Calories and Recommended Servings for Adoloscence
Foods 9-13 Years 14-18 Years
•Calories
•Fat
•Milk/Dairy
•Lean meat/beans
•Fruits
•Vegetables
•grains
•1800kcal. For males;
1600 for females
•25% to 35%Kcal
•3 cups
•5oz
•1.5 cups
•2.5 cups for males
•2cups for females
•6 oz for males
•5 oz for females
•2200 kcal for males;
1800 kcal for females
•25%-35% Kcal
•3cups
•6oz for males
•5oz for females
•2 cups for males
•2.5 cups for females
•3 cups for males
•2.5 cups for females
•7 oz for males
•6oz for females

9.  Establishing or maintaining a healthy body
weight requires an understanding of how the
body uses food to provide energy.
 When weight loss is desired, a plan of action
is needed for long term success.

10.  Compares the amount of energy
consumed as food with the amount of
energy expended through the
combination of resting metabolism,
activities of daily living and voluntary
physical exercise.

11.  See table 8 page 20