Energy

Food a fact of life Foundation

 Learning objectives

To define energy and explain why it is needed.

To identify sources of energy in the diet.

To understand how energy needs throughout life.

To understand the energy needs of different levels

of physical activity.

To define energy balance and understand the

consequences of imbalance.

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 What is energy?

Energy is the power used to do work or to produce

heat or light.

Energy cannot be created or destroyed, but can be

changed from one form to another.

For example, when a match is burned,

the energy locked in the chemicals
is converted to heat and light.

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 What is energy needed for?

Our body needs energy from food to:

stay alive;

be active;

grow;

keep warm.

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 Energy in food and drinks

Energy is provided by the food and drinks we

consume.

Food and drinks contain macronutrients

carbohydrate, protein and fat (and alcohol) which
are broken down in the body to provide energy.

It is measured in joules (J) or kilojoules (kJ).

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 Energy in food and drinks

Energy is provided by the macronutrients -

carbohydrate, protein, and fat, in food and drinks.

1 gram of carbohydrate provides 16kJ.

1 gram of protein provides 17kJ.

1 gram of fat provides 37kJ.

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 Energy in the diet - bagel 100g

Total Energy 1135.5kJ

Carbohydrate 924.8kJ

Fat 40.7kJ

Protein 170.0kJ

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 Energy in the diet - oil 100g

Total Energy 3696.0kJ

Carbohydrate 0.0kJ

Fat 3696.0kJ

Protein 0.0kJ

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 Dietary reference values (DRVs)

Experts have estimated the average requirements for

energy for different types of people. These figures are
known as Estimated Average Requirements (EAR) for
energy.
Experts also recommend that:
about 50% of our energy intake should come from
carbohydrate;

no more than 35% of our energy intake should

come from fat;

about 15% of our energy intake should come from

protein.

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 How much energy do we need?

Different people need different amounts of energy

depending on their:

level of activity;

age;

sex;

body size.

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 Energy needs change throughout life

Infants, young children and teenagers have high

energy needs for their size because they are active
and growing.

There are certain times during adulthood when

energy needs are increased, e.g. pregnancy and
breastfeeding.

As people get older they do not need as much

energy. One of the reasons for this is because they
are usually less active

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 Activity levels energy used by a 60kg
adult per 30 minutes of each activity

Tennis Walking Swimming Running

(doubles) (briskly) (slow crawl) (8.5min/mile)
627.6kJ 627.6kJ 1004.6kJ 1690.3kJ

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 Activity level

A sedentary lifestyle has low

energy needs.

Watching television, using the

computer and sitting for long
periods of time, does not use
up much energy.

It is important to choose
activities each day that use up
more energy.

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 Activity level

An active lifestyle has high energy needs.

The diet must include adequate amounts of
carbohydrate to provide sufficient energy for the
body.
An active lifestyle does not necessarily mean playing
competitive sport. Walking to the shops, or taking
the stairs instead of the lift, also contributes to daily
activity.
Athletes have very high energy needs, so their diets
must be carefully planned to make sure enough
energy is consumed.

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 Being active every day

It is recommended that children

and young adults should be
active for at least 60 minutes
everyday, where heart rate and
breathing rate are increased.

This can be as simple as brisk

walking.

Not all children are meeting

this target.

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 Being active

Adults, also need to be more

physically active.

Experts recommend adults

should be active for at least 30
minutes, five days a week.

Activities that increase muscle

strength and flexibility, as well
as bone strength should also
be included once a week, e.g.
running.

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 Energy balance

Energy balance is achieved when the energy

provided by consuming food and drinks (energy in)
equals the amount of energy used up by the body.

Overtime it is important to maintain energy balance

to maintain a healthy weight (energy in = energy
out).

The body uses up energy provided by food and

drinks and from its own energy stores. Body fat is
the main energy store.

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 Energy balance

Energy in food and Energy out

drinks activity

Food a fact of life Energy in Energy out Stable

 Positive energy balance

When the diet provides more energy than

is needed, a person is said to be in positive energy
balance.

People who are in positive energy balance

over an extended period of time (i.e. they take in
more energy than they use) are likely to become
overweight or obese.

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 Positive energy balance

Energy out
activity

Energy in food and

drinks

Food a fact of life Energy in > Energy out =

 Negative energy balance

When the diet provides less energy than

is needed, a person is said to be in negative energy
balance.

This is caused by consuming less energy than

required,
and/or being very active.

The person uses stored energy and loses weight

over time.

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 Negative energy balance

Energy in food and

drinks

Energy out
activity

Food a fact of life Energy in < Energy out =

 Is there an ideal energy intake?

The average energy intake in the UK for young adults

aged 11-14 years of age per day is:

7720 kJ for girls and 9270 kJ for boys.

However, energy needs vary from person to person

depending on their activity level.

Young adults need to find the energy intake that

keeps them in the desirable weight range for their age.

Being either underweight or overweight causes risks to

health.
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 Underweight

When too little energy is consumed over a period of

time, the body uses fat stores which leads to weight
loss.

When too much weight is lost, the body will become

underweight.

People who are very underweight

often have health problems
including hair loss and developing
dry patchy skin.
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 Overweight and obesity

When too much energy is consumed or not enough

energy is used by the body, energy is stored in the
body as fat over a period of time.

Having too much fat in the body leads to weight

problems, such as overweight and obesity.

Overweight or obesity are risk factors for many

diseases, e.g. coronary heart disease,
some cancers and diabetes.

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 Review of the learning objectives

To define energy and explain why it is needed.

To identify sources of energy in the diet.

To understand how energy needs throughout life.

To understand the energy needs of different levels

of physical activity.

To define energy balance and understand the

consequences of imbalance.

Food a fact of life

 For more information visit

www.nutrition.org.uk

www.foodafactoflife.org.uk

Food a fact of life