What is energy and why do we need to balance it? Energy is what fuels us for the day, whether we are going for a run or just working at a desk. We consume energy through food (calories) and then expend it through bodily processes, daily activity, and exercise. If we consume more energy then we expend then we store energy which results in weight gain. Conversely, if we consume less energy then we expend then we utilize stored energy which results in weight loss. Energy balance is when our energy intake equals our energy output

Energy Intake = Energy Output

Carbohydrates (CHO), Protein, Fat, and Alcohol all provide calories(kcal) which are used as energy.

CHO = 4 kcal per gram CHO

Protein= 4kcal per gram protein

Fat= 9kcal per gram fat

Alcohol = 7kcal per gram alcohol

Carbohydrates

Carbohydrates that are consumed are broken down into glucose (sugar) and released into the blood. Glucose is the preferred energy source as it is the most easily utilized in the body. Glucose can be stored in the body in the form of glycogen which is stored in the muscle and an immediate energy source during exercise. Glucose can also be converted to fat for storage when glycogen stores are full.

CHO should make up 45 to 65% of the diet and is found in a large number of foods namely cereals & grains, sugar, fruit, and vegetables. We categorize these into simple and complex CHO. The classification depends on the chemical structure of the food, and how quickly the sugar is digested and absorbed. Simple carbohydrates have one (single) or two (double) sugars. Complex carbohydrates have three or more sugars.

Protein

Protein is not an ideal fuel source, instead it is our body’s building blocks and supports structural and metabolic functions in the body. Dietary protein gets broken down into amino acids which make up the muscles, hormones, connective tissue, and support immune function. Our protein requirements can range from 15 to 30% of total energy depending on the individual. Lean meats, fish, poultry, dairy, and legumes are all good sources of protein and should be eaten daily. For more information about protein go to http://michelletolmay.co.za/protein-basics/

Fat

Like CHO and protein fat is essential in our body so we can’t exclude it from our diet completely even though it is the highest energy macro. Not only is it an energy source but it also supports our immune system, hormones, and enzymes and protects vital organs. A low body fat % is great but not one that’s so low your body can’t function properly. Generally, our diet is made up of between 10 to 30% of total energy as fat, depending on the individual. Our fats are divided into saturated, monounsaturated, polyunsaturated, and trans fats. Too much of anything isn’t good for you but small amounts of each type of fat are fine except trans fat which is found in your processed foods and should be avoided. A popular fat at the moment with many possible health benefits is Omega 3’s found in fatty fish and some nuts and seeds. Other fat sources include animal fats (butter, ghee, cream, egg yolks, meat fat, chicken skin, and full cream dairy) and plant sources (plant oils, olives, nuts and seeds, and avocado).

Alcohol

Alcohol is energy-dense and can contribute significantly to the total daily energy intake. Alcohol is used preferentially as an energy source and therefore prevents the oxidation of fat, protein, and CHO. For us to maintain energy balance when consuming alcohol means that we will need to take in less energy from food (CHO; fat; protein). As alcohol isn’t fulling, this rarely occurs, so high consumption of alcohol could put you in a positive energy balance and cause weight gain. Alcohol is not recommended in the diet as it provides no nutritional benefit, but, if you do consume alcohol the recommendations are that you limit intake to 1 serving a day for woman or 2 servings a day for men. One serving being one beer, one glass of wine, or one shot of spirits.