Energy - Importance of Balancing Energy Intake and Output

Definition of Energy

• Energy in the context of nutrition refers to the power obtained from the digestion of food that is necessary for maintaining life and health.
• Measured in kilocalories (kcal) or kilojoules (kJ).

Energy Intake

• Refers to the amount of energy obtained from foods and beverages.
• Major sources: carbohydrates, proteins, and fats.
• Carbohydrates and proteins provide 4 kcal/g, whereas fats provide 9 kcal/g.

Energy Output

• Refers to the energy expended by the body for basal metabolic rate (BMR), physical activity, and the thermic effect of food (energy used in digestion, absorption, and metabolism of food).
• BMR is the energy required for vital organs to function and accounts for the largest portion of energy output.

Importance of Balance

• Maintaining a balance between energy intake and output is crucial for a healthy body weight.
• Imbalance can lead to undernutrition or overnutrition, leading to health issues like malnutrition, obesity, or eating disorders.

Factors Affecting Energy Requirements

Age

Energy needs decrease with age.

Sex

Men generally have higher energy requirements than women.

Physical activity

Active individuals require more energy.

Health status

Certain health conditions can alter energy needs.

Dietary Guidelines

• Balanced diet following food pyramid guidelines.
• Inclusion of all food groups in appropriate proportions.
• Regular meals and healthy snacks.

Examples of Balanced Energy Intake and Output

• A sedentary woman aged 19-50 years requires about 1800-2000 kcal/day.
• An active man in the same age group requires about 2500-3000 kcal/day.
• These needs should be met through a balanced diet and regular physical activity.

Example Exam Question and Answer

1. Discuss the importance of balancing energy intake and energy output.