7.5.1 Energy balance

• What are the two key components of energy intake?

  Calories from food and drink
• In an energy surplus, energy intake is greater than energy expenditure.


  True
• Energy equilibrium occurs when energy intake equals energy expenditure.


  True
• Arrange the three states of energy balance based on their outcomes:

  1️⃣ Weight gain

  2️⃣ Weight loss

  3️⃣ Weight maintenance
• The macronutrient composition of a diet, including carbohydrates, proteins, and fats, influences satiety and calorie density
• What role do food choices and portion sizes play in energy intake?

  Impact total calorie intake
• Meal frequency and timing affect appetite regulation and total energy intake.


  True
• Environmental and social influences like portion norms can shape energy intake
• Energy balance is the relationship between energy intake and energy expenditure
• What is the outcome of energy equilibrium?

  Weight maintenance
• Amounts of food and drink consumed impact total calorie intake
• What are the two key components of energy balance?

  Energy intake and expenditure
• What does NEAT stand for and how does it contribute to energy expenditure?

  Non-Exercise Activity Thermogenesis; fidgeting throughout the day
• What are potential consequences of an extreme negative energy balance?

  Muscle loss and health issues
• Energy equilibrium occurs when energy intake equals energy expenditure, resulting in weight maintenance.


  True
• Energy balance is the relationship between energy intake and energy expenditure
• In an energy deficit, energy expenditure is greater than energy intake
• Match the energy balance component with its definition:

  Energy Intake ↔️ Calories consumed through food and drink

  Energy Expenditure ↔️ Calories burned through physical activity
• Food choices and portion sizes are factors that affect energy intake.


  True
• The frequency and timing of meals can impact appetite regulation and total energy intake.


  True
• The macronutrient composition of food influences satiety and calorie density
• How do hunger and appetite signals affect energy intake?

  Influence when and how much one eats
• High-fiber foods like vegetables promote fullness and reduce calorie intake.

  True
• What is the primary role of physical activity level in energy expenditure?

  Increases calorie burn
• Basal metabolic rate (BMR) is influenced by factors like age, gender, and muscle mass
• What is the thermic effect of food (TEF)?

  Calories burned to digest food
• Non-exercise activity thermogenesis (NEAT) contributes significantly to daily calorie burn.


  True
• What occurs in the state of energy surplus?

  Weight gain
• In an energy deficit, energy expenditure exceeds energy intake, leading to weight loss.

  True
• Energy balance is determined by the relationship between energy intake and energy expenditure
• The number, size, and timing of meals and snacks can impact appetite regulation
• Steps to maintain a healthy energy balance

  1️⃣ Choose nutrient-dense foods

  2️⃣ Manage portion sizes

  3️⃣ Eat at regular intervals

  4️⃣ Stay physically active
• Physiological hunger cues and psychological appetite influence when and how much one eats.


  True
• Environmental and social influences like food availability can shape energy intake
• How does physical activity level affect energy expenditure?

  Increases calorie burn
• The thermic effect of food is influenced by macronutrient composition
• Consequences of energy balance states

  1️⃣ Positive Energy Balance: Weight gain

  2️⃣ Negative Energy Balance: Weight loss

  3️⃣ Energy Equilibrium: Weight maintenance
• Positive energy balance leads to weight gain and may increase the risk of obesity-related diseases.


  True
• An energy surplus occurs when energy intake exceeds energy expenditure
• Maintaining a healthy energy balance is important for weight management and overall well-being.

  True