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Nutrition > Ch 7 Energy Balance > Flashcards

Ch 7 Energy Balance Flashcards

1
Q

Hunger vs Appetite

definition; example

A

Hunger: physiological cue (e.g. salivation, stomach growling)

Appetite:sensory influence (sight, smell, and even thoughts and sounds); positive and negative effect
*appetite and hunger usually work hand in hand

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2
Q

The concept of balance

A

balance of weight is in the large part to the balance of energy
energy input= calories consumed
energy output= calories expended

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3
Q

Satiation vs Satiety

A

Satiation: cue to tell you to stop eating (e.g. hormones, expansion of stomach); consumption of protein helps with satiation

Satiety: prevent you from eating more
*fiber helps with satiety and fat (avocado)as well

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4
Q

Physiological influence

A

hunger

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5
Q

sensory influence

A

seek meal; start meal

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6
Q

cognitive influence

A

continue meal; satiation

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7
Q

post ingestive influences

A

after food enters the GI tract; end meal

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8
Q

post absorptive influences

A

after nutrients enter the bloodstream; satiety

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9
Q

Overriding Hunger

A

eating when not hungry

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10
Q

Overriding satiation

A

eating everything on plate; visual not body cues

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11
Q

Overriding satiety

A

eating desert after a meal

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12
Q

list energy expenditures

A

1) Basal metabolic rate (BMR, RMR)
2) Thermic effect of food (TEF)
3) Physical Activity

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13
Q

Basal Metabolic Rate

aka, definition, what affects

A

aka BMR, RMR

  • energy needed to be burned/needed at rest
  • what affects? lean body mass, age, gender, rapid growth
  • USES 2/3/ OF ENERGY CONSUMED
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14
Q

more lean body mass, ____ BMR

A

increases

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15
Q

Thermic Effect of Food

aka, def

A

-TEF
-energy needed to process food
-10% of energy consumed will be used for TEF
TEF of nutrients
-FAT (2-3% to store as dat)
-PRO (15-30% to make protein or convert to energy)
-CHO (6-7% to store as glycogen)

  • takes less energy for fats
  • more energy for protein
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16
Q 
Physical activity 
(definiton)
A
  • energy required to do work

- highly variable: physical activity accounts for approx 15-30% energy expenditure

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17
Q

Adaptive Thermogenesis

A
  • relates to changes in the environment

- Some factors that affect metabolism: temperature, stress, trauma, starvation

18
Q

Mathematics of weight loss

A

1 lb of body fat = 3500 kcal

3500/7= 500 kcal deficit per day
* to lose one lb in a week, reduce calorie intake by 500 kcal/day or burn up 500 extra kcal/day

19
Q

What would it take to lose 5 pounds of body fat in a week?

A

stop eating for a week; run 25 miles a day for 7 days

20
Q

What do ppl mean when they say “muscle weighs more than fat”

A

per volume, muscle will weigh more than fat

21
Q

1 lbs of fat consists of

A

85% fat
15% water
3500 kcals

22
Q

1 lbs muscle consists of

A

20% muscle
80% water
500 kcals

23
Q

Health assessments: what can we measure?

A

Weight!(comparison to weight to height)

24
Q

BMI (stands for, use, calculated, not used for)

A
  • body mass index
  • used primarily to determine obesity (includes underweight as well)
  • weight (kg) / m^2
  • does not reflect body composition (muscle mass vs muscle fat)
25
Q

BMI (underweight, obese, overweight, healthy weight)

A

Underweight (<18.5)
Obese( 30 or >)
Overweight (25-29.9)
*Healthy weight is in the range where the risk of death (morality rate) is lowest (18.5-25.0)

26
Q

Health risks of Obesity

A
  • diabetes
  • heart disease and stroke
  • gallbladder disease
  • arthritis
  • sleep disorders
  • respiratory problems
  • cancers of the breast, uterus, prostate and colon
27
Q

weight management and health: assessments: what can we look at?

A

1) weight (weight for height)
2) body composition (Body fat and muscle
3) additional markers (blood pressure, blood sugar, blood cholesterol)

28
Q

examples of measuring fat

A

1) Skin fold thickness: measures subcutaneous fat
2) hydrodensitometry: “gold standard”; looks @ displacement of water
3) bioelectrical impedance analysis: faster current, more muscle mass; slower current, more fat

29
Q

Typical body composition values for male

A

fat: 10-25%
lean: 75-90%

30
Q

Typical body composition values for women

A

fat: 20-35%
lean: 65-80%

31
Q

What can be determined by waist circumference and what is importance

A

intra abdominal fat or central obesity; this is associated with an increased risk of heart disease, stroke, diabetes, HTN, and cancer; provides useful info about distribution of fat; excess fat around abdomen is associated with increased risk of chronic disease, independent of % body fat

32
Q

how to measure waist circumference

A

waist to hip ratio (WHR); waist measure divided by Hip measure

33
Q

apple vs pear shape

A

pear: fat stores around hips predominate; lower risk
apple: fat stores around waist predominate; higher risk

34
Q 
Anthropometric measurements
(def and examples)
A

measurement of physical characteristics
(height, weight, wrist, waist and hip circumference, BMI, bioelectrical impedance analysis, skin fold caliper testing, blood pressure)

35
Q

BIA tips

A

bioelectrical impedance analysis

  • drink water
  • electrode placement: (hand/feet; electrode tip away from you; red is always closest to heart)
36
Q

Skin fold calibers tips

A

men: chest, abdomen, thigh
women: triceps, thigh, supra iliac
- be aggressive
- rotate sequence
- make sure units are no more than 2 mm apart

37
Q

what does body fat measurements do

A

seperates adipose (fat) tissue from lean tissue (water, muscle, bones)

38
Q

when would a body fat measurement be invalid

A

if low TBW (total body water)

39
Q

TEE =?

A

total energy expenditure= total calories needed to maintain weight; TEE (kcal) = RMR x activity

40
Q

RMR

A

resting metabolic rate; amount of energy needed at rest; same as BMR

Nutrition (6 decks)

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