2.1 Energy, Prot, Fat, CHO, Fiber, Water reqs for adults Flashcards

1
Q

what is basal metabolic rate?
- how is it measured?

A

BMR = minimal rate of energy expenditure compatible with life (HR, kidney, breathing, organs)
- measured in supine position under standard conditions of rest, fasting (so no thermic effect of food), immobility, thermoneutrality and mental relaxation

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2
Q

BMR vs basal energy expenditure?
vs resting metabolic rate/resting energy expenditure

A
  • BMR = rate at the time of measure
  • BEE = basal energy expenditure expressed as kcal/24 hours
  • RMR/REE = same construct as BMR/BEE but usually REE is 10% higher bc its measurement is less rigorous (different setting, individuals may have eaten…)
  • BMR and RMR: different methodologies to measure the same thing (minimal rate of energy expenditure to keep living)
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3
Q

what is total energy expenditure?
- what are the 3 components of TEE?

A
  • energy spent, on average, in a 24-hour period by an individual or a group of individuals
  • reflects avg amount of energy spend in a typical day
    1. physical activity
    2. thermic effect of food (digestion)
    3. basal metabolic rate / resting metabolic rate
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4
Q

what is adaptive thermogenesis?

A
  • when you diet and eat less cals –> your body adapts by decreasing its metabolic rate to match the number of cals you eat = adaptive thermogenesis
  • why some people have trouble losing even more weight bc organs adapt to lower cal intake
  • small component of TEE
    *can also adapt to increase metabolic rate if you eat more cals (but a lot less of a difference than when met. rate decreases)
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5
Q

what is weight cycling/yoyo effect?
- linked with what?
- how to overcome?

A
  • when you diet and lose weight (fat AND muscle), but then weight rebounds (gain weight but mostly gain fat so your body composition gets worse
  • linked with increase morbidity and mortality
  • recs: exercise and increase protein when trying to lose weight to prevent muscle loss
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6
Q

what is the estimated energy requirement (EER?)
(5 things to take into consideration)
- how are the formulas determined?

A
  • avg dietary energy intake that will maintain energy balance in a HEALTHY person of given gender, age, weight, height and physical activity level, consistent with good health
  • using doubly labeled water and stable isotopes to get estimates in different population groups
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7
Q

EER is used to predict an appropriate energy intake to do what? (2) for who (?)

A

to plan and assess diets and dietary intakes for both individuals and groups

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8
Q

does energy reqs have and RDA, a UL or a “safe range of intake”?

A

no! a “safe range of intake” does not apply bc intakes above or below requirements lead to either weight gain or loss
- if energy had an RDA, most ppl would be overweight
- bc RDA is used to quantify UL, no RDA = no UL

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9
Q

does the EER take into consideration energy content of new body constituents (give 3 examples)?

A

yes!
- growth, pregnancy, milk produced during lactation
- growth quotient is added to EER

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10
Q

EER definition used to only apply to _________ populations
VS updated EER in 2023: DRI population now defined as what?

A
  • past = healthy populations
  • updated = general population, including those with overweight, obesity and chronic diseases/chronic disease risk factors (rather than the previous “generally healthy” population
    *UNLESS there is an effect of the disease and/or medications on nutritional status that would alter normal physiological reqs (ie cystic fibrosis have higher metabolic demands)
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11
Q

what are the 3 steps to plan for energy intakes using EER?

A
  1. select appropriate EER equation for individual/group
  2. identify correct physical activity level (PAL) category: inactive, low active, active, very active
  3. monitor body weight over time bc EER equations are NOT accurate –> adjust energy intake as needed to maintain desired weight
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12
Q

EER for individuals
- the calculated EER for an individual has a large ________ _______
- can you simply compare the calculated EER to the individual’s energy intake to check if they’re meeting their energy reqs?
- what is the biological indicator for adequacy for energy?

A
  • large confidence interval
  • no! comparing the 2 does not indicate if individual is meeting their reqs
  • body weight maintenance!!!
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13
Q

EER for groups
- how to calculate EER?
- limitations?

A
  • a reference individual is identified based on median heights and weights of the group members
    *if data for group members are not available, use the median height and weight of appropriate age/sex group among overall population
  • EER for group will overestimate (risk of them not eating all the food they are served) or underestimate (risk of weight loss) reqs of many group members
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14
Q

True or false?
prevalent of inadequacy of energy intake in a group can be estimated by determining the proportion of the group’s usual nutrient intake distribution that falls below the EAR

A

FALSE
- cannot! bc energy intakes are highly correlated with requirement
- Not appropriate to use reported energy intake to determine the prevalence of energy inadequacy or excess in a group

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15
Q

physical activity level = ratio btw what (2)

A

PAL = TEE/BEE
*for adult men, non pregnant women and non lactating women: BEE x PAL = TEE

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16
Q
  • PAL categories are closely linked to energy expended during physical activity in terms of ____A____ ____B_____ (acronym?)
  • __A__ ___B___ = what? –> represents what? + values between what and what?
A
  • in terms of metabolic equivalents (METs)
  • MET value = level of energy expenditure achieved during the performance of an activity
  • MET represents a multiple of the resting metabolic rate for a particular activity
  • typical range of MET values: 1.0 (light) to 12.0 (vigorous)
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17
Q

describe inactive, low active, active, very active + PAL numbers

A
  • inactive = sedentary: 1.00 - 1.53
  • low active = regular living, chores: 1.53-1.68
  • active = recreational exercise: 1.68-1.85
  • very active = lots of exercise: 1.85-2.50
    *upper bound is excluded (<) vs lower bound is included (>=)
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18
Q

considerations for EER
- extent of ___________ of EER is indicated by what?
- assuming normal distribution:
___% will have energy req within 1 standard error of value predicted by EER equation
___% would have energy reqs within 1.96 _____ of value predicted by EER equation

A
  • extent of variability –> standard error of the predicted value (SEPV)
  • normal distribution accounts for natural individual variability:
    68% within 1 SD
    95% within 1.96 SEPV
    *ie for women aged 19 or more, SEPV = 241 kcal/day
    ex.: EER of a woman = 2275
  • 68% of women with her characs would have reqs btw 2034 and 2516 (2275 +- 241)
  • 95% would have reqs btw 1803 and 2747 (EER +- (1.96 * 241))
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19
Q

a woman had low cal intake of 1820 via 3-day food record and stable weight over 2 years.
- is the 1820 cals accurate? give 4 scenarios/considerations
- bottom line?

A
  1. 3-day food record was accurately reported, but her intake during those 3 days may have differed from her usual intake –> need 31 days of intake records to accurately estimate caloric intake
  2. 3-day food record might be underreported (or overreported)
  3. maybe intake was reported accurately and reflects her usual intake
  4. maybe low active PAL category was inappropriate and activity level is in the inactive range
    *bottom line is that her weight is stable regardless of the 1820 calculated, so what she’s eating is a good EER
20
Q
  • minimum of 30’ moderate intensity PA most days of the week will give you (what) but not enough to maintain (what)?
  • vs what is needed to prevent weight gain and to accrue additional health benefits?
  • what is the recommended PAL? for 2 benefits
A
  • 30’ moderate PA = some health benefits (ie maintain muscle composition) BUT not enough to maintain healthy body weight
  • 60’ moderate intensity PA per day! (ie walking at pace of 4 miles per hour)
  • 1.6 to 1.7 –> maintain body weight in ideal range (BMI 18.5-25) and decrease risk of CVD
21
Q
  • what is AMDR? what are the ranges?
  • what is CDRR?
A

AMDR: acceptable macronutrient distribution ranges –> for adequate energy and nutrients and low risk of chronic diseases
- CHO: 45-65%
- fat: 20-35% (25-40% for children)
- n-6 PUFA: 5-10%
- n-3 PUFA: 0.6-1.2%
- protein: 10-35%
*for adults

CDRR: chronic disease risk reduction
- DRIs based on chronic disease reference values
- ie sodium intake needs to decrease to decrease risk of cerebral hemorrhages, hypertension…

22
Q

what are the indicators used to estimate reqs + RDA or AI?
- PROTEIN
- LINOLEIC ACID
- a-LINOLENIC ACID
- CARBOHYDRATE
- DIETARY FIBER

A

PROTEIN (RDA)
- nitrogen equilibrium
LINOLEIC ACID (AI)
- median intake of linoleic acid (bc not enough evidence)
a-LINOLENIC ACID (AI)
- median intake of a-linolenic acid (bc not enough evidence)
CARBOHYDRATE (RDA)
- minimum amount of glucose required by brain without depending on fat or protein as alternative energy source
DIETARY FIBER (AI)
- median intake observed to achieve the lowest risk of coronary heart disease

23
Q

what are the indispensible amino acids?
- dispensible?
- conditionally indispensable? –> in what conditions?

A
  • threonine, leucine, isoleucine, valine, histidine, lysine tryptophan, phenylalanine, methionine
  • alanine, serine, aspartic acid, asparagine, glutamic acid
  • arginine, cysteine, glutamine, glycine, proline, tyrosine
    *certain metabolic conditions like cystic fibrosis (need extra cysteine to make GSH), ageing, osteoarthritis (glycine to make more collagen)
24
Q

what are the precursors of conditionally indispensable aa?
- arginine, cysteine, glutamine, glycine, proline, tyrosine

A
  • arginine –> glutamine/glutamate, aspartate
  • cysteine –> methionine, serine
  • glutamine –> glutamic acid/ammonia
  • glycine –> serine, choline
  • proline –> glutamate
  • tyrosine –> phenylalanine
25
Q

what is protein turnover?
- why do we need dietary intake of protein? (2 ish)

A
  • constant synthesis and breakdown of proteins in body (from various stressors like exercise, infection, fever, daily function)
    ie: 250g degraded and 250g synthesized
  • bc protein turnover is not 100% efficient –> some degraded protein are excreted, oxidized or used in non-protein pathways
26
Q
  • what are the 2 source of amino acids that “enters” free aa pool?
  • what are the 4 “pathways” aa can go through form the aa pool?
  • what are the protein losses from tissue protein? (3)
A
  • dietary intake + de novo synthesis (dispensible)
  • excretion, oxidation, non-protein pathways, tissue protein (protein turnover (degradation/synthesis) is btw free aa pool and tissue protein)
  • skin, hair, feces
27
Q

what is the protein synthesis rate of newborns, infants, adult, elderly?
- does the protein breakdown rate change at all?

A
  • in g/kg/day
    Newborns: 17.4g
    Infant: 6.9
    Adults: 3.0
    Elderly: 1.9 (decreases significantly which means they have to eat more bc breakdown stays the same)
  • no
28
Q

what is the purpose of having a recommended protein quality scoring pattern (ie 18 mg/g protein of histidine)?

A

to check whether the diet can match the protein requirements

29
Q

DRIs for protein are currently based on which study method? explain
- limitations (4)
- EAR? RDA? at adulthood? vs 7-12 months, 1-3 yo, 3-8 yo, 9-13 yo?
vs pregnancy? lactation?
- athletes?

A
  • nitrogen balance studies! –> protein free diet –> check how much N excreted over time, that’s how much you should eat
    1. not super specific in protein free diet, hard to achieve protein free diet
    2. hard to categorize N intake
    3. hard to know N excretion
    4. regression equations are not super accurate
  • adults: EAR = 0.66 RDA = 0.8 g/kg/day –> homeostatic equilibrium
  • 7-12 months = highest! (EAR = 1.0) –> goes down as growth slows down
  • during periods of growth: criterion is nitrogen equilibrum + protein deposition
  • pregnancy: EAR = 0.88 –> N equilibrium + protein deposition
  • lactation: EAR = 1.05 –> N equilibrium + milk nitrogen
  • athletes should take more protein bc their muscles are growing!
30
Q

what is the now the gold standard for evaluating protein requirements?
explain

A

indirect amino acid oxidation (IAAO)
- use 13C-Phe (stable isotope) –> low protein intake = high oxidation of 13C-Phe bc all essential aa need to be there
- 13C-Phe is chosen as indicator aa bc of small pool size and not used in other non-protein compounds

31
Q

coefficient of variability = _____ / ______ x 100%
- if CV = 12.0, and EAR = 0.66, calculate RDA

A

CV = SD / mean x 100%
12 = SD / 0.66 x 100%
SD = 0.0792
RDA = EAR + 2SD
RDA = 0.66 + 0.14 = 0.80 g/kg/d

32
Q
  • RDA for fat?
  • what are the 2 essential FA? + formulas
  • are those bioactive compounds in the body? explain
A
  • no reqs for fat except in infancy + there is an AMDR!
  • linoleic (C18:2n-6) and linolenic (C18:3n-3)
  • no! they need to be transformed to bioactive C20 FAs using desaturation (add double bond) and elongation (add 2C) enzymes
  • to form arachidonic acid (from n6) and eicosapentaenoic acid (from n3) –> both make prostaglandins! (dihomo-gamma linolenic also makes protaglandins)
  • n3 also makes docosahexaenoic acid (C22:6n-3)
33
Q
  • what is an indicator for n3/n6 deficiency?
  • what is the rate limiting step in prostaglandin synthesis via N-3 and N-6 EFA?
A
  • triene/tetraene ratio! if > 0.4 –> EFA deficiency
  • delta-5-desaturation (for both n-3 and n6) –> the step that makes arachidonic acid and eicosapentaenoic acid
34
Q

what is the RDA/AI (?) for N-6 and N-3 FAs during adulthood?
- based on what?

A

Adequate intake for both! bc not enough evidence for EAR!
N-6:
Men, 19-50 yo: 17g/day
Men, 51+: 14 g/day (bc ppl eat less as they age
Females: 19-50 yo: 12g/day
Females: 51+ yo: 11g/day
N-3:
men: 1.6g/day a-linolenic acid
females: 1.1g/day

35
Q
  • increase linoleic acid is protective against what? up until what?
  • why is AI for a-linolenic acid lower than for linoleic acid?
A
  • protective against cardiovascular disease, up until 10% of total cals
  • bc arachidonic acid (from n-6) is the main FA needed
36
Q
  • what is the glucose production from an overnight fasted adult? from what source?
  • what is the minimum CHO needed for brain?
  • in subjects full adapted to starvation, 80% of brain’s E reqs are from _________ oxidation –> only __-__g/days of glu required
A
  • 2.8-3.6 g/kg/day. 50% from glycogenolysis and 50% from gluconeogenesid
  • 110-140g/days in adults
  • from ketoacid oxidation –> only 22-28g/day of glucose required
37
Q

CHO requirement:
- EAR based on what? without (2)
- EAR assumes (2)
- EAR for women vs men?
- RDA for women vs men?

A
  • based on amount that would provide the brain with adequate supply of glucose without additional glu production from protein or TG AND without increase ketones greater than observed after overnight fast
  • assumes energy sufficient diet with AMDR of CHO (45-65%) + glucose is not limiting to the brain
  • EAR = 100g/day for both men and women irrespective of age (*elderly: capacity to use glucose may go down)
  • RDA = 130 g/day
38
Q

Fiber:
- defined by 3 things ish
- functional fiber = what?
- total fiber = _____ fiber + _______ fiber
- recommendation?
- RDA/AI? men vs women?

A
  • nondigestible CHOs + lignin intrinsic + intact in plants
  • functional fiber = isolated, nondigestible CHOs shown to have beneficial physiological effects in humans
  • total = dietary (whole grain, quinoa) + functional (added to products)
  • 14g dietary fiber/1000 kcal
  • AI (not really met by population
    Men: 38g/day of total fiber for 19-50 yo VS 30g/day for 51+ yo bc decrease cal intake
    Women: 25g/day for 19-50 VS 21g/day for 51+ yo
39
Q
  • strong negative correlation between ________ fiber intake and risk of ______ –> weak or nonexistent correlation for _____ fibers
  • for ______ health, ___g dietary fiber/1000 kcal, especially from _______ –> other constituents of _____ ______ may decrease risk of _____ and other illnesses –> explain
A
  • cereal fiber intake and risk of CHD (congenital heart defects) –> for fruits and vegetable fibers
  • for heart health, 14g/1000 kcal especially from cereals. other constituents of whole grains may decrease risk of CHD and other illnesses –> may not be just from fibers, but from phytochemicals, polyphenols, betains that work together with fiber to produce synergic protective effects
40
Q

other benefits of fiber apart from heart health? (6)

A
  1. ameliorate constipation and diverticular disease (by adding bulk = shorter transit time)
  2. fuel for colonic cells (butyrate = scFA from microbiome)
  3. decrease blood [glucose] and [lipids] (ie ish soluble fiber bind to bile acids so they’re less reabsorbed)
  4. source of nutrient-rich low-energy foods –> satiety and decrease risk of obesity
  5. help support gut microbiome –> produce short chain FA (protective effects) + anti-inflammatory effect
  6. antioxidants
41
Q

Water
- _________ single constituent of human body
- essential for cellular _________ and _______
- total water intake = (3)
- do most healthy adults consume enough water? through what (2)
- _________ dictates daily fluid intake, not ________ –> risk?

A
  • largest
  • cellular homeostasis and life
  • total = drinking water (habitual) + water in beverages + water that is part of food
  • yes! 80% through beverages + 20% through food
  • behaviour! not thirst –> risk: ppl don’t experience thirst even if dehydrated + elderly: decrease sense of thirst
42
Q
  • when is thirst perceived? (2)
  • well correlated with fluid needs?
A
  • significant fluid losses/decrease in body water (sensed as a low blood volume) AND change in sodium status/increase in [Na] (primarily sensed by cells of the brain)
  • not well!
43
Q

what is the primary indicator of water status?
- what 3 substantially influences water needs?
- _______ factors also influence water reqs –> explain

A
  • hydration status –> assessed by plasma or serum osmolarity
  • physical activity, environmental and dietary conditions
  • dietary factors! –> OSMOTIC LOAD created by metabolizing dietary protein and organic compounds + by varying intakes of electrolytes –> both proteins and electrolytes increase osmotic load –> this must be accommodated by adequate total water consumption
44
Q

what are the 3 consequences of dehydration on the body?
- what is the hormone that acts on kidneys to reabsorb water?

A
  1. impaired heat dissipation
  2. increase body core temperature
  3. increase strain on CV system –> thicker/more viscous blood = increase platelet activity = blood clot
    *chronic dehydration = big stress on body
    - anti-diuretic hormone (vasopressin)
45
Q

is there a single level of water intake that ensures adequate hydration and optimal health for half of all healthy people?
- is there EAR? RDA? AI? –> to prevent acute or chronic effects?
- is there a UL?

A
  • no! bc of extreme variability in water needs depending on differences in metabolism but also on environmental conditions and activity
  • AI –> to prevent deleterious, primarily ACUTE, effects of dehydration, which include metabolic and functional abnormalities
  • AI: sedentary adults: 3.7 L/day for men, 2.7L/day for women
  • physically active adults: >3.7 and >2.7L/day (*depends on sweat loss)
    *takes into consideration food, drinks, bevs
  • NO UL! although you can die from water toxicity/electrolyte imbalance