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KNES 237 > 237 Midterm 1 > Flashcards

237 Midterm 1 Flashcards

1
Q

Define nutrition

A

Interdisciplinary science studying food and health focusing on nutrient and chemical properties of food

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2
Q

How long can humans survive without food?

A

Weeks - months (depends on body mass)

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3
Q

How long can humans survive without water?

A

3 days

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4
Q

Define food security

A

Sufficient supply of safe and nutritious food

No need to steal or scavenge

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5
Q

Define food insecurity

A

Limited or uncertain availability of safe and nutritious food

Stealing or scavenging (not socially accepted)

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6
Q

Reasons for food insecurity

A
  • Poverty
  • Absence of supermarkets (environment)
  • Limited cooking facilities
  • Inexpensive high calorie food access
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7
Q

What can food insecurity lead to?

A
  • poor quality diet
  • Increase of chronic disease risk
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8
Q

Highest food insecurity in Canada

A

Northwest Territories (Nunavut 36.7%)

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9
Q

Define calorie

A

Unit measure representing energy amount supplied by food (Kilocalorie (kcal, C))

Amount of heat required to raise the temperature of 1kg of water 1 degree

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10
Q

Define nutrients

A

Chemical substance used by the body sustains growth and development

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11
Q

What are the 6 nutrient categories?

A
  • Carbohydrates
  • Protein
  • Fat
  • Vitamins
  • Minerals
  • Water
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12
Q

List the 3 macronutrients

A
  • Carbohydrates
  • Protein
  • Fat

Provide energy

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13
Q

List the 3 micronutrients

A
  • Vitamins
  • Minerals
  • Water

Don’t provide energy

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14
Q

What do Canadians consume too much of?

A
  • Fat
  • Sugar
  • White flour
  • Salt
  • Preservatives
  • Food colouring
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15
Q

What do Canadians consume too little of?

A
  • Vitamins
  • Minerals
  • Fiber
  • Protein
  • Amino acids
  • Phytonutrients
  • Antioxidants
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16
Q

Causes of inadequate Vitamin A

A
  • Reduced liver stores (blood)
  • Impaired ability to see in dim light
  • Loss vision (long term)

Most common cause of blindness

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17
Q

Causes of excessive Vitamin A

A
  • Hypervitaminosis
  • Nausea, irritability, blurred vison, headache
  • Liver damage
  • Birth defects (pregnacny)
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18
Q

What is DRI?

A

Dietary Reference Intake is

The recommended amount of intake

Lecture 2 pg 13 (graph)

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19
Q

What is EAR?

A

Estimated Average Requirement

Estimated average daily intake level that meet half the people in a specific group

Used to calculate RDA

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20
Q

What is RDA?

A

Recommended Dietary Allowance

Estimated average daily intake meeting the needs of nearly all people in a specific group

Aim for this amount!

Used most often larger % of population

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21
Q

What is AI?

A

Adequate Intake

Average daily adequate intake level

Used if we don’t have EAR and RDA

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22
Q

What is UL?

A

Tolerable Upper Intake Level

Highest average daily intake level to pose no health risks (likely)

Don’t exceed this on a daily basis

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23
Q

List nutritional deficiencies

A
  • Under consumption
    Developing countries (e.g. famine)
  • Over consumption
    Typical Western diet (obesity)
  • Under nutrition
    Refined foods, lacks macronutrients
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24
Q

Groups at higher risk of becoming malnourished

A
  • Infants
  • Pregnant
  • Elderly
  • Ill or recovering from illness
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25
Q

Orthorexia Nervosa (clean eating)

A
  • Unhealthy fixation with eating healthy
  • Can lead to nutritional deficits
  • Falls under avoidant/restrictive food intake disorder (ARFID) in DSM
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26
Q

8 concepts of lecture 2

A
  1. Food is a basic need of humans
  2. Food provides energy, nutrients & other substances required for health
  3. Poor nutrition can result both from inadequate and excessive nutrient intake
  4. Malnutrition can result from poor diets, disease, genetic factors or a combination
  5. Some groups are at higher risk of becoming malnourished
  6. Poor nutrition can influence certain chronic diseases developing
  7. Adequacy and balance are key points of a healthful diet (picture pg 18)
  8. There are no “good” or “bad” foods
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27
Q

Rank highest- lowest (cause of deaths globally)

  • Cancer
  • HIV/AIDS
  • Heart disease
  • Neurological diseases
  • Diabetes
  • Pneumonia
A
  1. Heart disease (33%)
  2. Cancer (18%)
  3. Pneumonia (4.4%)
  4. Neurological diseases (3.9%)
  5. Diabetes (2.7%)
  6. HIV/AIDS (1.5%)

USA follows global trend

Canada doesn’t follow trend
1. Cancer
2. Heart disease

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28
Q

Conditions that contribute to death among adults (under 75)

A
  1. Lifestyle (51%)
  2. Environmental exposures (20%)
  3. Genetic makeup (19%)
  4. Health care (10%)
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29
Q

Define risk factors

A

Condition or behaviour associated with an increased risk of a disease but not proved to be casual

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30
Q

List risk factors

A
  • Diet
  • Genetics
  • Age
  • Sedentary lifestyle (sitting disease)
  • Smoking and tobacco use
  • Stress
  • Environmental contaminants
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31
Q

Mortality rate attributable to diet

A
  1. High sodium
  2. Low whole grain
  3. Low fruit
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32
Q

How do Western diets promote chronic disease?

A

Diets high in salt, refined grains (not whole grain), processed meats, refined sugar (e.g. white sugar)

Diets low in fruits, vegetables and fiber

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33
Q

Top causes of death =

A

Nutrition related diseases

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34
Q

BMI (Body mass index)

BMI = kg/(m)^2

A

< 18.5 = at risk

18.5 - 24.9 = healthy

25 - 29.9 = overweight

> 30 = obesity

j shaped graph (lecture 3 pg 9)

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35
Q

Obesity prevalence in Canadians

A

Adults:
36.3% overweight + 26.8% obese = 63.1% unhealthy

  • greatest increase in 20-39 year olds

Children:’
17% overweight + 9% obese = 26% unhealth (1 in 4)

Calorie intake is just 1 contributor

Obesity is complex

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36
Q

Ancient Diets

Are they better?

A
  • Claimed by some the healthiest diet is from the Paleolithic era (10,000 years ago)
  • Restricts what you eat to food hunter-gathers ate (Stone Age)
  • Overeat when food was available, protect them during famine
  • Very common to cylce through periods of feasting or famine
  • “Feast or famine”
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37
Q

Then vs. Now

Feast and famine

A

Then:
Root vegetables (high in fibre), nuts, seeds, wild game

Now:
Too much choice contributes to overeating

No famine cycle always in feast

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38
Q

Diets have changed but no the body

A
  • Biological processes make it difficult to stay healthy
  • Hungry every 4-6 hrs even in the precense of excess fat sotres (can lead to high calorie intake than burned)
  • Bodies conserve sodium (leads to high blood pressure)
  • Naturally prefer fatty and sweet tasting foods

conservation of sodium used to be advantageous when consumption was low

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39
Q

Taste

A

Sweet taste
Evolved to associate sweet taste with calories and nutrients safe for consumption

Bitter
Associated with toxic products (many vegetables are bitter causing less consumtion)
* inate thinking

Today, high sugary food consumption then vegetable

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40
Q

Nutrition in media problems

A
  • Tight deadlines
  • Limited understanding
  • Single study
  • Report scientific findings prematurely

Half truths and hype are common

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41
Q

Nutrition in media

A
  • Unlawful to state false claims on a product label or advertisement
  • Unlawful to use US or Canadian mail systems to sent fradualent products or recieve payments

Laws rarely enforced with minmal penalties

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42
Q

Primary reason for nutrition misinformation

A

PROFIT

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43
Q

Identify nutrition experts

A
  • Registered dietitian
  • Nutritionist

Registered dietitian;
- B.Sc. in nutrition
- Intership
- National licensing exam
- Registration (College of Dietitians of Alberta)
- RD

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44
Q

Identifying nutrition quakery

A
  • Too good to be true or quick fix
  • Testimonials (before and after)
  • Make you suspicious of food supply
  • Fake credentials
  • Elimination of whole food groups
  • Use of ‘natural’
  • Supplements (megadoses)
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45
Q

What foods must be labelled?

A
  • Foods containing more than one ingredient (mainly processed)
  • Dietary supplements
  • Claims of “low fat”, “low calorie” must display information backing the laim
  • Beware of;
    Light: no guidelines
    Low sugar: *no guidelines *
    Reduced fat or calories: <25% than original
    Fat free: < 0.5g
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46
Q

Fat free labelling

A

Can be labeled “fat free” if < 0.5g fat/serving

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47
Q

Foods that dont require labels

A
  • Fresh fruits and vegetables
  • Raw, single-ingredient meat, poultry, fish and seafood
  • Very small packages (e.g. one bite candy)
  • Items with insignificant calories and nutrients (e.g. herbs and spices)
  • Food sold at farmer’s markets
  • Food prepared and packaged in grocery stores (e.g. bakery, salad)
  • Alcohol
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48
Q

Organic foods

A
  • Financial penalties can be imposed on comapnies that use label inappropriately
  • Should be lower in hormones, antibiotics and pesticide and herbicide residues

Image lecture 4 pg 7

Only products with organic content >/equal to 95% can be labelled organic

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49
Q

Plants (organic)

A
  • Grown in soils not treated with synthetic fertilizers, pesticides and herbicides for at least 3 years beofre growing crops
  • Can’t be fertilized with sewer sludge
  • Can’t be treated by irradiation
  • Can’t be grown from genetically modified seeds or ingredients
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50
Q

Animals (organic)

A
  • Can’t be raised in “factorylike” confinement conditions
  • Can’t be given antibiotics or hormones to prevent disease or promote growth
  • Given 100% organic feed productions
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51
Q

‘Orgianically grown’, ‘organically raised’ or ‘organically produced’

A

All mean the same as organic and meet the same requirements

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52
Q

Multi-ingredient product with 70 - <95% organic content

A
  • Must declare percentage of organic content on label
  • **Can’t **use organic logo nor claim organic

<70% organic content can only indicate which ingredients are organic in ingredient list

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53
Q

Organic vs. Non-organic

Is organic always healthier?

A
  • Similar nutrient wise (e.g. protein/vitamin)
  • Organic fruits and vegetables can have higher antioxidant content
  • Organic diets lead to less pesticide exposure
  • Avocades, canatloupe, pineapple, broccoli, cabbage and corn have lower levels of pesticides
  • Strawberries, spinach, grapes, apple, tomatoes and celery have higher levels of pesticide residues

Cost is not always feasible easier to promote higher fruit and vegetable intake

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54
Q

Health claims on foods

A
  • Approved acceptable disease risk reduction or therpeutic claim in Canada
  • E.g. oat products and blood cholesterol lowering
    -Eligible sources of beta-glucan oat firbre are; oat bran, rolled oats (aka oatmeal) and whole oat flour (Health Canada)
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55
Q

Enrichment and fortification

A

Vitamin and minerals content of food is increased by enrichment and fortiifcation

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56
Q

Enrichment

A
  • Pertains only to refined grain products where thiamin, riboflavin and iron lost in milling are added
  • Bread, cormeal, pasts and cracker from refined grains must use enriched flours by producers

Bran - Fiber rich outerlayer, protects seed, Vitmin B and trace minerals
Endosperm - Middle layer, carobohydrates and proteins
Germ - Small nutrient rich core, antioxidants, vitamin B & E and healthy fats

57
Q

Foritfication

A

Addition of a vitamin or mineral not normally found in the food

58
Q

Ingredient label

A
  • ALL ingredients must be listed in descending order of weight
  • Ingredients causeing allergic reactions must be listed on ingredient label
59
Q

Food additives (label)

A
  • Must be listed
  • 3000 chemicals are added to enhance flavour, colour, texture, cooking properties, shelf life or nutrient content
  • Food additives with “GRAS” (generally recognized as safe) can be used without approval (e.g. sodium chloride, sucrose, cornstarch, many vitamins/minerals)
  • New additives must be Health Canada approved before use
60
Q

What are irradiated foods?

Not present in organics

A
  • High dose radiation to kill unwanted features or ingredients
    1. Must contain radura symbol (lecture 4 pg 20)
  1. Uses;
    Prevent sprouting
    Delay ripening
    Kill insects/mold/bacterica (good use) (e.g. Wheat, flour, spices, ground beef)
  2. Foods don’t retain radioactive particles
  3. Doses: 10-20x higher than lethal dose in humans
61
Q

Dietary suplement labeling

A
  • Must be labelled
  • Labels can’t claim products treat, cure or prevent disease
  • Not classified as a drug, no vigorous testing
  • Product liecense NPN (natural product number) needed to be sold in Canada (all natural health products)

Specific labelling and packaging requirements must be met for licensing with good manufacturing practices

62
Q

What to eat?

Not born knowing

A
  • Generally humans don’t seek nutrients we’re deficient in
  • Based on food preferences, culture, nutrition knowlege & beleifs, cost, hunger, availability, convenience
  • Humans and most animals seek water and food but not the best foods, unless they know how to eat a well-balanced diet
63
Q

When and how much to eat?

A
  • Hunger, satiety and thirst centers located in “primitive” brain (hypothalamus, appetite centre)
  • Inborn attration to sweet and salty dislike of bitter and sour
64
Q

“Like” or “dislike”

A
  • Strongest influence is “food preference” (learnered behaviour)
  • Shaped by memory and memories are based on culture and pleasure associsated with the memory (food preference)
  • Reject foods that bring discomfort, guilt and unpleasant memories
65
Q

Food marketing

Health Canada says

A
  • Food marketing can influence food choices
  • Designed to;
    • Create trends
    • Encourage you to;
      - Buy certain foods or drinks
      - Buy foods to get promotional items
      - Create links between certain foods or brands and aparticular lifestlye
      - Build brand loyalty
66
Q

Colour and food

A

Red: Enhances appetite - increasing heartrate
Green: Healthy - eco-friendly, natural
White: Reduced calories
Yellow: Happiness & youthfulness - brain processes yellow very rapidly
Orange: Good value - stimulates appetite & conversation
Brown: Rich flavour
Blue: Suppress appetite - most unappetizing colour

67
Q

Adequate diets

A
  • Variety of foods provide sufficient levels of calories and essentail nutrients
  • Adequte diet contains all nutrients necessary for long-term survival may not be optimal or have variety
68
Q

Balanced diets

A
  • Provide calories, nutrients and other compnents in the right proportions
  • Six classes of nutrients in good proportion
69
Q

Define essential

A
  • Nutrients the body can’t produce, or produce in sufficient amounts
  • Must be obtained in diet e.g. iron, calcium
70
Q

Define nonessential

A

Nutrients the body can manufacture in sufficient quantities e.g. cholestrol

71
Q

Recommended nutrient intake

Higher activity want at higher % range

Lecture 5 pg 4

A
  • Carbohydrates: 45-65%
  • Fat: 20-35%
  • Protein: 10-35%
  • Fiber: (women) 25g-38g (men)

% of all calories consumed in a day

Fiber based on calorie intake of men and women

72
Q

Over-consumption

Sugar & fat

A

Western diet overloaded with:
- Refined sugars (white sugar)
- Saturated fats (animal fats, palm oil)
- Salt

Low in:
- Essential fatty aids
- Dairy products
- Vegetables & fruits
- Fiber

High fat (saturated & trans fats) risk heart disease and metabolic syndrome

Low dairy and vitamin D risk osteoporosis

73
Q

Vegetables and whole grain

A

6% consumtion of brocoli, cauliflower, brussel spouts & dark leafy greens
- Associated with reduced cancer risk
- Potato most commonly consumed (US)

More whole grains needed
- Reduce risk of certain cancers, type 2 diabetes & heart disease

Average of 1 serving of whole-grain products daily (US)

74
Q

List food guides

Healthy Diets

A
  • Canada’s Food Guide (HC)
  • MyPlate (USDA)
  • Mediterranean Food Pyramid (WHO)
75
Q

What was the previous food guide?

A
  1. Grain products
  2. Vegetables & fruit
  3. Milk products
  4. Meat & alternatives
76
Q

What is Canada’s food guide?

A
  • Water drink of choice
  • 1/2 vegetables & fruits
  • 1/4 protein
  • 1/4 whole grain
77
Q

What healthy food choices should be made?

A
  1. Eat plenty of vegetables & frutis, whole grains and proteins
  2. Choose protein foods that come from plants more often (e..g soy beans, tofu)
  3. Limit highly processed foods or less and smaller amounts
  4. Water drink of choice
  5. Use food labels
  6. Be aware of food marketing influencing choice
78
Q

What is the USDA MyPlate?

A

Grains: 1/2 grains whole grains
Protein: Vary proteins
Vegetables: 1/2 plate fruits & vegetables, vary vegetables
Fruits: 1/2 plate frutis & vegetables, focus on whole fruits
Dairy: Low-fat or fat-free dairy or yogurt

79
Q

What is the Mediterranean Diet Pyramid?

A
  • 1994 WHO developed to popularize diet associated with reduced heart disease & cancer risk
  • Olive oil, breads, whole-grain cereals, nuts, fish, dried, beans, vegetabels & fruits and wine (moderation)
  • Red meat intake (monthly) and sweets & poultry (weekly)
  • Rich in plant foods, olive oil, limited red meat (key features)

Lecture 5 pg 13

80
Q

Gut

A
  • Approx 92-99% proteins, fats & carbs consumed are digested and absorbed
  • Most dietary fibre femented by bacteria
81
Q

Define mechanical digestion

A
  • Physical breakdown
  • Chewing, grinding & mixing food with mouth, tongue and teeth
82
Q

Define chemical digestion

A
  • Chemical breakdown using enzymes, bile & hydrochloric acid
  • Over 100 enzymes secreted by digestive system
83
Q

What’s in the digestive system?

A
  • Mouth
  • Pharynx
  • Epiglottis
  • Esophagus
  • Stomach
  • Small intestine
  • Large intestine
  • Rectum
  • Anus

Acessory organs:
- Liver
- Gall bladder
- Pancreas

84
Q

What is heartburn?

Lecture 5 pg 19

A
  • Caused by excessive stomach acid or defective lower esophageal sphincter
  • Gastroesophageal disease (GERD) is chronic (severe acid reflux)
  • Heartburn is a symptom of acid reflux & GERD
  • Stress, anxiety, excessive asprin use (other inflammatory medicines), fatty foods, spicy foods, coffee, alcohol, citrus fruits, soda are involved
  • Weight gain & eating within 3 hrs prior to bed increase symptoms

High-fiber diets protect against development

10-20 ibs gain associated with 3-fold increase of heartburn symptoms

85
Q

What are ulcers?

A
  • Damage of protective stomach or duodenum lining
  • HCl lowers stomach to 1.5-2 pH
  • Stomach acid & digestive enzymes erode lining(s) cause ulcer
  • Duodenal ulcers 10x more common than stomach ulcers closely associated with Helicobacter pylori (H. pylori) bacteria
  • H. pylori infection highest in poor sanitary condition countries
  • Classified as Class I carcinogen (causing cancer) - stomach cancer
86
Q

Stomach & SI

A
  • Stomach percolates chyme into SI
    - Solid foods stay in stomach (2-4 hrs), liquids pass (20 mins)
    - Solid food passes to SI about 1-2 teaspoons at a time
  • SI is about 6m long with 3 segments (duodenum, jejunum & ileum)
  • Surgace area of SI is about baseball infield (675 ft^2)
  • Intestinal cells turn over every 4-5 days (high nutrients needs)
87
Q

Pancreas

Exocrine

A
  • Pancreatic enzymes breakdown all mayjor energy nutrients
    - Carboyhydrates (Amylase)
    - Proteins (Protease)
    - Fat (Lipase)
  • Absorption takes place and small molecules transport into cells lining (SI)
88
Q

Absorption

A
  • End products of digestion are taken by;
    - Blood vessels: (carbohydrate & protein breakdown products) for distribution
    - Lyphatic vessels: (fatty acids, fat breakdown)
    - Empty into subclavian (feed back to heart)
89
Q

Large Intestine

A
  • Water, sodium & some end products (bacterial digestion) are absorbed
  • Bacterica digestion of fiber & complex carbohydrates
  • Bacterica excrete gas & short chain fatty acids (absorbed by LI)
  • Substances not absorbed are excreted (feces)
90
Q

Constipation & hemorrhoids

A
  • Due to low (too little) fiber diets
  • 25 g/day (females) & 38 g/day (male) + plenty of fluids (prevent constipation, fiber passes better)
  • Aid in prevention in healthy people
91
Q

Diarrhea

A
  • Dehydration, heart & kidney malfunction and death (severe)
  • Mostly due to bacteria or viral-contaminated food or water, lack of immunization against infectious disease & deficiencies of nutrients
  • 3.5 million annual child (</ equal to 5 years) deaths
92
Q

Bacteria

Friend or foe

A
  • Discovered bacterica can cause infections (late 1800’s)
  • Penicillin (1928)
  • 90% of children with bacterial meningitis died (before antibiotics)
  • Increase antibiotic use increased asthma & obesity (childhood)
93
Q

Gut microbiota

A
  • Can transfer disease
  • Breakdown dietary fiber
  • Produce vitamins (vitamin K & B)
  • Trains immune system (most important)
  • Suppress growth of pathogenic bacteria
  • Motility & intestinal function
  • drug metabolism (>50)
  • Affect mood

Most densely colonized ecosystem in human body

94
Q

Dysbiosis

A
  • Imbalanced microbiota causes inflamation
  • Causes;
    - High fat, high sugar
    - Artifical sweeteners
    - Dietary emulsifiers (polsobate 80 & carboxymenthylcellulose)
    - Ultra-processed foods

Lecture 5 pg 33

95
Q

What is a major modifier of gut microbiome?

A
  • DIET
  • Promotes symbiosis (health)
    - High fiber
    - Whole natural foods
96
Q

Where do calories come from?

A
  • Carbohydrates: 4 kcal/g
  • Protein: 4 kcal/g
  • Alcohol: 7 kcal/g
  • Fat: 9 kcal/g
97
Q

How do you calculate calorie %?

A

Lecture 6 pg 5

example pg 6

98
Q

How much energy do we really need?

A
  • 20% PA
  • 60-75% (~70%) basal metabolism
  • 10% of basal + PA is thermic effect of food
99
Q

What factors impact BMR?

A
  1. Age (decreases)
  2. Height (increases)
  3. Growth (increases)
  4. Body composition* (decreases - less muscle)/(increases - more muscle)*
  5. Fever (increases)
  6. Stress (increases)
  7. Environmental temperature (increases)
  8. Fasting/starvation (decreases)
  9. Malnutrition (decreases)
  10. Thyroxine (decreases - hypothyrodism)/(increases - hyperthyrodism)
100
Q

Adding PA

A
  1. Activity tables ( sum all activity for day)
  2. Activity factors (simply multiply by a factor)
    Inactive = BM x 1.3
    Average = BM x 1.5
    Active = BM x 1.75

kcal/min increase with increase body weight - converse is true (PA)

e.g. cycling 15 mph [110 Ib. = 5.4; 200 Ib. = 9.8]

Basal metablism = BM

101
Q

Approximate (very) basal caloric need

A

Men = body weight (Ibs) x 11 kcal/Ib

Women = body weight (Ibs) x 10 kcal/Ib

e.g. 130Ibs x 10 kcal = 1300 kcal per day

102
Q

Accurate basal caloric need

A

Men (BMR) = (10 x weight (kg)) + (6.25 x height (cm)) - (5 x age) + 5

Women (BMR) = (10 x weight (kg)) + (6.25 x heigh (cm)) - (5 x age) - 161

103
Q

Total calorie need estimation

A

BM: 130 Ibs x 10 = 1300 kcal
Add PA: 1300 x 1.3 = 1690 kcal
Basal + PA: 1690 kcal
Dietary thermogenesis: 1690 x 0.10 (10%) = 169
Total: 1859 kcal

104
Q

Physiological influences for hunger

A
  • Empty stomach
  • Gastric contractions
  • Absence of nutrients
  • GI hormones (elevated ghrelin)
  • Endorphins (brain’s pleasure compounds)

Ghrelin = hunger hormone

105
Q

Why do we stop eating?

**Satiation **

A
  • Presence of food triggers stretch receptors
  • Nutrients in intestine elicit satiety hormones (GLP-1 & CCK)
106
Q

Why do we not start eating yet?

Satiety

A
  • Nutrients in blood signal brain
  • As nutrients diminish, satiety dimished & hunger develops
  • Hunger hormones increase (ghrelin)
107
Q

Stages following hunger

A
  1. Hunger
  2. Seek food
  3. Continue meal
  4. Satiation
  5. Meal ends
  6. Satiety
108
Q

Body composition importance

A
  • Fat, muscle, bone & organs
  • Essential fat: men 3%; women 12% (bone marrow, CNS, internal organs)
  • Acceptable % body fat:
    Men 18-25% (>/equal 26% obese)
    Women 25-31% (>/equal 32% obese)
  • Fitness % body fat:
    Men 14-17%
    Women 21-24%

Below certain threshold experience: infertility, develop depression, abnormal hunger regulation, unable to keep warm

109
Q

Body compostition

A
  • Excess fat chest & stomach areas (apple-shaped; visceral/central abdominal fat)
  • Higher risk of diabetes, heart disease & hypertension
  • Excess fat hips, thighs & butt (pear-shaped; subcutaneous fat) (lower risk)
  • Risk when waist;
    Male > 102 cm
    Female > 88cm
110
Q

Metabolic syndrome

A

Presence of 3:
- Abdominal obesity
Men: waist circumference > 102 cm (40 inches)
Women: waist circumference > 88 cm (35 inches)

  • Elevated triglyceride levels (blood)
  • Low HDL levels
  • High blood pressure/hypertension
  • Impaired fasting glucose
111
Q

List the measurements of body composition

A
  1. Fat-fold
  2. Underwater weighing
  3. Bioelectrical impedance
  4. DXA
112
Q

Fat-fold

A

Caliper gauges thickness of skin fold (tricep, subscapular, chest, abdomen or thigh)

113
Q

Underwater weighing

A
  • Measure body density weighing perdon on land then submerged in water
  • Uses amount of water displaced & known density of fat mass & lean mass
  • Volume of fat weighs less than muscle & muscle has a constant mass displaying a specific amount of water
114
Q

Bioelectrical impendance

A
  • Low-intensity electrical current
  • Lean tissue conducts more current, fat is more resistant to current
115
Q

DXA

A

Low-dose x-ray absorption to measure lean & fat mass and bone density

116
Q

Fat deposition

A

Lecture 6 pg 27

117
Q

Weight loss

Dieting

A
  • Greatest weight loss (1st week)
  • Loss of CHO & H2O (70% H2O, 25% fat, 5% lean mass)
  • Mainly lose glycogen (1g glycogen: 3g H2O)
  • Rapid weight regain resume normal eating after 1 wk

2nd week
- 20% H2O
- Fat and lean mass

3rd week
- H2O loss (minimal)
- Fat & lean mass

Fewer kcal to maintain lower body weight makes weight loss harder (basal energy needs tied to weight - proportional)

118
Q

Fat cell development

Lecture 6 pg 28

A
  1. Hyperplasia (new cells)
  2. Hypertrophy (bigger)
  3. Hyperplasia (new cells)
  • Occurs at critical periods late childhood (adiposity rebound); puberty; cells reach max size
    Adipose cell # increases
119
Q

Fat storage

A

LPL (lipoprotein lipase): promotes fat storage (adipose & muslce)

High LPL store fat very efficiently

Obese individuals have more LPL activity per fat cell and more fat cells

Modest excess energy intake has more dramatic effect (obesity vs lean)

120
Q

LPL

A

Gender-specific hormones:
- Women fat cells in breasts, hips & thighs (estrogen) more LPL
- Men cells in abdomen more LPL

After weight loss LPL increases, reason for easy weight gain & loss

Set point; increase is more dramatic in obese individuals

5% of diets are successful

121
Q

Leptin increase

A
  • Negative energy balance (lose weight)
  • High levels (blood) hypothalamus produces proteins (melanocortins) that dampen appetite
122
Q

Leptin decrease

A
  • Positive energy balance (gain weight)
  • low levels (blood) hypothalamus produces protein (neuropeptide Y) stimulates appetite slows energy expenditure
123
Q

Medication

Canada

A
  • Contrave (naltrexone & bupropion) combination
  • Low does naltrexone (manage aclcohol & opioid dependency) & bupropion (antidepressan & smoking cessation)
  • Act on 2 seperate areas of the brain controlling hunger & cravings
  • Oral intake
124
Q

Saxenda

A
  • GLP-1 satiety hormone (naturally present in the body)
  • Decreases appetite
  • Prefilled pen (self-injection)
125
Q

Xenical

A
  • Blockes fat absorption (intestine) take fewer calories
  • Capsule taken during or just following main meal
126
Q

Why are diets unsuccessful?

A
  • Often hard to follow
  • Often different from what we know
  • Easy to slip off diet or cheat
  • Want a qick fix that works
  • Persistent obesity changes biology of the body

3500 kcal estimated = 1ibs (myth)

127
Q

New biology

Hinder weight loss/maintenance

A

Full year after significant weight loss
- Grelin 20% higher
- PYY 20% lower
- Body acted as if starving
- “Post-dieting syndrome”

Post weight loss
- Muslce biopsy burns 20-25% less energy (low-intensity & everyday activities)
- Skeletal muslce working more efficiently

Following calorie restriction
- Caloric deprivation increases the reward value of high calorie-foods more than low calorie

128
Q

Drastic Measures

A
  • Prolonged fasting
  • Bariatric surgery
  • Liposuction

Each one carries risks & latter are expensive

129
Q

Prolonged fasting

A

Causes intestional starvation
- 50-80% intestinal nutrients are provided by food
- Balance is provided by the bloodsrteam

Mucus & cells are lose from GI tract linings

Differs from intermittent (results in similar degree of weight loss & improvement insulin sensitivity)

130
Q

Bariatric surgery

A

Only available to certain clinical population
- Over 18
- BMI > 40 kg/m^2
- BMI > 35 kg/m^2 plus 1 or more (high cholesterol, high blood pressure, sleep apnea, diabetes or joint issues)

Reduce weigh by about 50% & most maintain weight loss

Complication risks during and after

Very expensive

131
Q

Gastric band

A
  • Safest baraiatric surgery
  • Requires routine follow up for band adjustments
  • 40% loss of excess bosy weight over 24+ months
132
Q

Gastric bypass

A
  • Reduce stomach size from small football to an egg
  • Bypass first section of SI
  • 60-85% loss of excess body weight within 12-18 months
133
Q

Sleeve gastrectomy

A
  • About 2/3 stomach removed, leaving a sleeve/ tube behind
  • Hunger cells removed giving metabolic response
  • 50-80% loss of excess body weight in 12 months
134
Q

Liposuction

A

Max amount of fat removed 5L (4.5 kg)

Cosmetic (not intended for weight loss)

Risks;
- Skin appear bumpy, wavy or withered (uneven fat removal)
- Changes may be permanent

Permanently remove fat cells from targeted areas

Fat still stored in different parts of the body if gain weight

135
Q

Characteristics of maintainers

A
  • Regularly exercise
  • Small & comfortable changes in diet & physical activity
  • Eat breakfast
  • Choose low-fat foods
  • Keep track of weight, dietary intake & physical activity level
136
Q

Characteristics of weight regainers

A
  • Little exercise
  • Use popular/fad diets
  • Make drastic & unpleasant changes in their diets & physical activity levels
  • Take diet supplements
  • Cope with problems & stress by eating
137
Q

National weight loss registy?

A
  • Established in 1994 to try to identify behaviours associated with long term weight loss success
  • Largest observational study of weight maintenance
  • Includes individuals who have maintained weight loss of at least 30Ibs (at least 1 year)
138
Q

Winning patterns of NWCR members

A
  • 98% modify food intake in some permanent way (portion control, low fat diet)
  • 90% exercise at least 1 hr/day buring at least 400 calories per session
  • 78% eat breaktfast each day
  • 75% weigh themselves once a week
  • 62% watch less than 10hrs of TV per week
  • Average daily calorie intake (women) 1306 kcal
  • Average daily calorie intake (men) 1685 kcal
139
Q

Liquid calories vs. solid food calories

A
  • Liquids count as calories the body doesn’t detect them the same way as solid food (Scientific evidence)
  • Calories from solids naturally compensate by reducing rest of food intake
  • Ingestion of liquid calories (alcohol, juice or soda) dont compensate for by eating less calories
  • Mechanisms controlling hunger & thirst are compeletly different
  • Liquids (containing calories) don’t satisfy hunger ever if thirsty
  • Fluid calories don’t hold satiety properties
  • Calories in liquid don’t suppress ghrelin as effectively as food caloried (even same # of calories) - David Cummings
  • Soup & smoothies are very satiating

KNES 237 (2 decks)

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