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Nutrition & Wellness > Ch 20 Weight Management > Flashcards

Ch 20 Weight Management Flashcards

1
Q

How many calories equal the energy found in one pound of body fat?

A

3,500 calories

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2
Q

What are four helpful strategies for healthy weight loss?

A

Move: Get physical activity
Break bad habits: Get the appropriate number of calories, avoid being hungry (vegetables & fruit are naturally low in fat and calories) - Snack on nutrient dense foods so you don’t go long period without eating

Use the Nutrition Facts Panel on food labels

Don’t sacrifice higher-calorie favorites, just eat them in smaller portions

eat from a plate, not the package

Use MyPlate as a Weight-Loss Guide

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3
Q

What purpose does body fat serve?

A

Insulates from cold & heatcushions bones & heart, lungs & other organsacts as an energy reserve

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4
Q

What are strategies for maintaining a healthy body weight?

A

Maintain a positive diet and lifestyle habits used to lose the weight
Eating less - less weight requires less calories

Exercise more - 45 minutes per day of moderate intensity

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5
Q

What factors need to be considered when determining appropriate body weight?

A

Growth pattern & body type

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6
Q

What are four strategies for healthy weight gain?

A

Stay physically active
Eat nutrient dense snacks more often 2-3 hours before a meal

Take slightly larger portions of complex carbohydrate (pasta, rice, bread, starchy vegetables)

Use Nutrition Facts Panel on food labels to find nutrient dense foods

Eat several small meals- avoid skipping meals

Don’t try to gain to quickly

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7
Q

What is a useful tool to determine appropriate body weight range?

A

BMI Body Mass Index

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8
Q

What are fad diets?

A

Weight-loss plans, based on misinformation usually, that are popular for a short time

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9
Q

What is the formula for calculating BMI?

A

Weight (lbs) / Height (inches) = x x / Height (inches) = yy X 703 = BMI factor

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10
Q

What are some problems associated with fad diets?

A

Not effective for helping people reach a weight goal or stick to that goal
Don’t help people develop healthy patterns of eating

Don’t incorporate physical activity

Restrict amount and types of food so they don’t provide essential nutrients and food energy necessary for growth and health

Weight may be lost in muscle and replaced with body fat if physical activity is not part of the plan

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11
Q

What are the components of BMI?

A

Height, Weight, Gender

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12
Q

Define eating disorders?

A

Psychological illnesses that involve specific abnormal eating behaviors

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13
Q

Define disordered eating?

A

Abnormal and potentially harmful eating behaviors that do not meet specific criteria for anorexia or bulimia

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14
Q

Why isn’t BMI 100% accurate at indicating health risk and overweight?

A

It does not measure the percentage of body fat; doesn’t distinguish if the weight is body fat or muscle

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15
Q

Which eating disorder does a person appear underweight?

A

Anorexia nervosa

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16
Q

What is considered healthy weight loss/gain per week?

A

1/2 to 1 lb per week

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17
Q

Define obese?

A

BMI of 30 or higher; carrying an excessive amount of body fat above the level of being overweight

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18
Q

What is binge eating?

A

Eating large amounts of food in a short time period

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19
Q

What are some causes of eating disorders?

A

Pressure to be thin, images of celebrities, messages about food, biological predisposition, depression, low self-esteem, OCD, perfectionism, need for control

20
Q

What are the risks associated with central obesity?

A

Increase risk of heart disease, diabetes & hypertension

21
Q

Define overweight?

A

weighing 10-15 lbs more than a healthy weight for your height

22
Q

Describe BMR?

A

The amount of energy expended to meet the basic physiological needs that enable your organs and cells to function

23
Q

Which eating disorder does a person binge eat without purging?

A

Binge eating disorder

24
Q

Describe the energy balance for maintaining your current weight?

A

Calories from food = Calories burned

25
Q

What is central obesity?

A

Excess fat around the waist

26
Q

Name 3 environmental factors that contribute to energy imbalance?

A

Work more/cook lessSit more/move lessWe eat more

27
Q

Which eating disorder does a person consume most of their calories after their evening meal?

A

Night eating syndrome

28
Q

Name the 3 components that make up your different energy needs and their percentages?

A

BMR 50-70%Physical Activity 20-35%Thermic Effect of Food 10%

29
Q

Define underweight?

A

Weighing too little for your height

30
Q

Which eating disorder does a person binge eat and purge their food?

A

Bulimia Nervosa

31
Q

What is purging?

A

Eliminating food by self-induced vomiting, misuse of laxatives, or enemas

32
Q

When determining what your weight-associated health risks are what 2 things should you consider?

A

BMI and waist circumference

33
Q

Which eating disorder does a person appear overweight?

A

Binge eating disorder

34
Q

Describe the energy balance for weight loss?

A

Calories from food < Calories burned

Called negative energy balance

35
Q

Describe the energy balance for weight gain?

A

Calories from food > Calories burned

Called positive energy balance

36
Q

What is “ Thermic effect of food”

A

energy associated with food ingestion, digestion, and absorption

37
Q

Describe visceral body fat storage

A
  • Abdominal fat that surrounds vital organs
  • More metabolically active
  • More unhealthy
38
Q

Describe subcutaneous fat storage

A

Under the skin acts as an energy reservoir and thermal insulation

39
Q

What might be the results of too few calories

A

Underweight
stored glycogen and fat are depleted
body proteins break down –> fuel brain

death at 1/3 loss of lean muscle mass

40
Q

What might be the results of too many calories

A

Overweight
excess are stored as fat
fat cells have unlimited capacity to store fat

41
Q

Difference between Hunger and Appetite

A

Hunger is the “need for food”. It helps prevent the body from depleting energy reserves. Appetite is “the desire to eat” even though the body may not be hungry. Appetite is a conditioned response to food.

42
Q

Factors that affect body weight

A

what you eat
how often you eat

physiology

genetics

environment

43
Q

What is nutrient density

A

a measure of the nutrients a food provides relative to the energy it provides; the more nutrients and the fewer calories, the higher the __________ __________

44
Q

What is Extreme obesity

A

> or equal to 40.0 BMI

45
Q

What is the impact of extreme obesity

A

high risk of lifestyle diseases (heart disease, stroke, death)
requires aggressive weight-loss treatment

46
Q

What are some extreme measures for extreme obesity

A

surgery:
Gastric bypass

Gastric banding

Liposuction

Very low calories diets

Medications

Nutrition & Wellness (9 decks)

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