Meal Planning

Summary of the course

Energy metabolism refers to the complex biochemical processes by which the body breaks down macronutrients—carbohydrates, fats, and proteins—into adenosine triphosphate (ATP), the primary energy currency of cells. This energy supports all physiological functions, from basic cellular maintenance to physical activity. Total energy expenditure consists of three main components: Basal Metabolic Rate (BMR), which is the energy expended at rest to maintain vital bodily functions; physical activity energy expenditure; and the thermic effect of food (TEF), the energy used during digestion and absorption.

BMR is influenced by multiple factors including age, sex, body composition (lean muscle mass vs. fat), hormonal levels (such as thyroid hormones), and genetic predispositions. Understanding these factors is critical for accurately assessing individual energy needs.

Meal planning is a practical approach to aligning energy intake with expenditure. The exchange list system is a widely used tool that categorizes foods based on their macronutrient content, allowing for flexible yet precise meal composition. This system is especially valuable in managing metabolic disorders like diabetes by facilitating nutrient control while ensuring balanced, adequate energy intake.