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IPHS nutrition > chapter 10 > Flashcards

chapter 10 Flashcards

1
Q

overweight

A

having extra weight from bone, muscle, body fat and/or body water

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2
Q

obesity

A

condition characterized by excessive and unhealthy amounts of body fat

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3
Q

___% of American adults over the age of 20 were obese in 2017-march 2020

A

42

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4
Q

which 2 states have the highest % of obesity

A

kentucky, west virginia

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5
Q

BMI below 18.5

A

underweight

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6
Q

BMI 18.5-24.9

A

healthy

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7
Q

BMI 25-29.9

A

overweight

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8
Q

BMI 30-39.9

A

obese

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9
Q

BMI 40+

A

extremely obese

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10
Q

BMI

A

numerical value that reflects body weight adjusted for height

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11
Q

two major components of body composition

A

fat-free mass
total body fat

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12
Q

fat-free mass

A

lean tissues
body water
mineral rich tissues
protein rich tissues

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13
Q

total body fat

A

adipose tissue
essential fat

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14
Q

adipose tissue

A

adipose cells store and release fat for other cells to use as fuel and secrete hormones and other substances

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15
Q

adipose tissue found in

A

subcutaneous fat and visceral fat

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16
Q

subcutaneous fat

A

helps insulate body against cold temperatures and protects muscles and bones from bumps and bruises

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17
Q

visceral fat in the

A

omentum

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18
Q

omentum

A

structure under the abdominal muscles and hangs over the intestines

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19
Q

visceral fat function

A

makes substances that cause inflammation in the body

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20
Q

various indirect methods to assess body composition

A

underwater weighing
dual energy x-ray absorptiometry
air displacement
bioelectrical impedance
skinfold

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21
Q

underwater weighing

A

involves comparing a persons weight “on land” to their weight when completely submerged in a tank of water

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22
Q

underwater weighing is based on

A

lean tissue being denser than water

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23
Q

underwater weighing considerations

A

inconvenient, expensive, impractical

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24
Q

dual energy x ray absorptiometry

A

multiple low energy x-rays to scan the entire body

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25
Q

DXA provides a

A

detailed picture of internal structures, including adipose tissue deposits

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26
Q

DXA considerations

A

very expensive and not widely available outside of clinical settings

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27
Q

air displacement assesses

A

body volume

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28
Q

air displacement considerations

A

accurate, but expensive and not practical

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29
Q

bioelectrical impedance

A

measures the conduction of a weak electrical current through the body

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30
Q

bioelectrical impedance: body fat ____ flow of electricity

A

resists

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31
Q

bioelectrical impedance consideration

A

accuracy is dependent on hydration status
accuracy of at home device is not known

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32
Q

skinfold thickness test

A

calipers are used to measure the width of skin folds at multiple sites

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33
Q

skinfold considerations

A

relatively easy and inexpensive
accuracy depends on skill of person taking measurements
may underestimate total body fat in someone that has high body fat

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34
Q

females need some extra body fat relative to males because

A

hormonal and reproductive purposes

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35
Q

too much adipose, especially ____ can be unhealthy

A

visceral

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36
Q

males healthy body fat %

A

13-21%

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37
Q

males overweight body fat %

A

22-25%

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38
Q

females healthy body fat %

A

23-31

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39
Q

females overweight body fat %

A

32-37

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40
Q

energy intake

A

calories from foods and beverages that contain macronutrients

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41
Q

main fuels

A

glucose, fatty acids

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42
Q

non-nutrient that provide energy

A

alcohol

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43
Q

40% of the energy in macronutrients is captured and stored in the molecule ____

A

ATP

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44
Q

most energy in macronutrients is released as

A

heat

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45
Q

in muscle, excess glucose is stored as

A

glycogen

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46
Q

in the liver, excess glucose is stored as

A

glycogen, or converted to triglycerides and released into bloodstream

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47
Q

triglycerides stored in

A

adipose tissue

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48
Q

amino acids are picked up by all cells to be used for

A

protein synthesis

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49
Q

in the liver excess amino acids may be converted to

A

glucose, triglycerides

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50
Q

energy output

A

energy cells use to carry out activities

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51
Q

ways the body uses food energy

A

basal and resting metabolism
physical activity and NEAT
TEF

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52
Q

basal metabolism

A

minimal number of calories the body uses to support vital physiological activities after fasting and resting for 12 hours

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53
Q

basal metabolism processes include

A

breathing, circulating blood, maintaining constant liver, brain, and kidney functions

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54
Q

BMR

A

basal metabolic rate

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55
Q

resting metabolic rate

A

boys rate of energy use a few hours after resting and eating

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56
Q

RMR is slightly ___ than BMR

A

higher

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57
Q

estimating calories for basal metabolic rate

A

1 kcal/kg/hr for males
.9 for females

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58
Q

factors that increase BMR

A

increased muscle mass
body temp
excess thyroid hormone
periods of growth
greater body surface area
lactation
exercise recovery
stimulant drugs
emotional stress

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59
Q

factors that decrease BMR

A

decreased muscle mass
starvation or very low calorie diet
low thyroid hormone
aging
lower body surface area

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60
Q

energy output: physical activity

A

voluntary skeletal muscle movement that increases energy expenditure above basal energy needs

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61
Q

caloric expenditure depends on

A

type of activity
duration
intensity
weight of the person

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62
Q

non exercise activity thermogenesis

A

involuntary skeletal muscle activity

63
Q

NEAT involves

A

shivering, fidgeting, maintaining muscle tone, maintaining body posture when not laying down

64
Q

thermic effect of food

A

energy used to digest foods and beverages, absorb nutrients, process macronutrients

65
Q

TEF ___% of total caloric intake

A

5-10

66
Q

energy equilibrium

A

calorie intake = calorie output

67
Q

positive energy balance results in

A

weight gain

68
Q

negative energy balance results in

A

weight loss

69
Q

negative energy balance

A

calorie intake is less than calorie output

70
Q

positive energy balance

A

calorie intake is greater than calorie intake

71
Q

positive energy balance is necessary for

A

females who are pregnant, periods of growth

72
Q

BMI formula

A

weight / height x 703

73
Q

health problems associated with excess body fat

A

Cardiovascular disease
* Hypertension
* Type 2 diabetes
* Metabolic syndrome
* Polycystic ovary
syndrome (females),
erectile dysfunction
(males), infertility
* Elevated blood lipid levels
* Gallstones
* Sleep apnea
* Osteoarthritis
* Loss of mobility, chronic
low back pain
* Fatty liver disease
* Low-grade inflammation
* Gastroesophageal reflux
disorder
* Psychological depression
* Certain cancers
* Skin ulcers
* Anemia

74
Q

distribution of excess body fat is more closely associated with

A

obesity related diseases than the percentage of total body fat

75
Q

central body obesity

A

condition characterized by excessive visceral fat

76
Q

central body obesity associated with

A

increased risk for CVD and type 2 diabetes

77
Q

_____ is a quick and easy way to determine obesity related risk

A

waist circumference

78
Q

desirable waist circumference

A

men <40 in
women <35 in

79
Q

type 2 diabetes development is associated with a lower BMI in ___ people relative to ___ people

A

black, white

80
Q

people of asian ancestry may develop diabetes, heart disease and high BP at ___ BMI the other groups

A

lower

81
Q

the WHO recommends a BMI of <____ as a healthy body weight for people of Asian ancestry

A

23

82
Q

hunger

A

uncomfortable feeling that drives a person to consume food

83
Q

satiety

A

sense that enough food or beverages have been consumed to satisfy hunger

84
Q

ghrelin

A

hormone that stimulates eating behavior

85
Q

leptin

A

hormone that reduces hunger

86
Q

CCK

A

hormone that reduces hunger

87
Q

peptide YY

A

reduces hunger

88
Q

intestinal dysbiosis

A

unhealthy imbalance of various kinds of gut microbiota

89
Q

intestinal dysbiosis associated with diets that are

A

low in fiber and high in fat, animal protein, added sugar, and other food additives

90
Q

intestinal dysbiosis may contribute to

A

inflammation and be a factor in the development of diseases such as type 2 diabetes and obesity

91
Q

dietary factors can influence

A

body fat production, as well as appetite

92
Q

___ play a major role in the development of obesity

A

genetics

93
Q

many inherited characteristics influence weight

A

metabolic rate
hormone production
body Fram size
pattern of fat distribution

94
Q

set point theory

A

scientific notion that body fat content is genetically predetermined

95
Q

food advertising influences

A

appetite

96
Q

appetite

A

desire to eat appealing food

97
Q

___ and ____ interact to influence a persons body weight

A

genes, environment

98
Q

psychological factors that influence weight

A

mood, self esteem, societal pressure

99
Q

just losing ___% of excess weight can reduce risk factors associated with CVD, stroke, type 2 diabetes

A

5-10

100
Q

key factors for successful weight loss

A

motivation
setting goals
continuous energy intake reduction
regular physical activity
behavior modification

101
Q

continuous energy intake reduction goal

A

reduce energy intake while obtaining all essential nutrients by eating a variety of nutrient-dense foods

102
Q

some tips for modifying food and exercise related behaviors

A

planning menus
grocery shopping
food preparation

103
Q

planning menus

A

plan for 3 or more days and prepare a grocery list
avoid labeling certain foods as “off limits”

104
Q

grocery shopping

A

shop after eating and use a list
read food labels to compare nutrient content per serving

105
Q

food preparation

A

reduce the use of solid fat in cooking
prepare only enough food for one serving, use measuring cups and a small scale to help

106
Q

eating behavior

A

practice intuitive eating and do not skip meals
keep nutrient-dense, low-calorie snack available

107
Q

before joining a weight loss program, should ask about

A

program cost, contract
special foods or dietary supplement
nutrition counseling presence
role of RDNs in development
any questionable weight-loss claims or deceptive testimonials

108
Q

members of the national weight control registry who have successfully lost weight and maintained it by

A

eating low-calorie, low-fat diets
eat breakfast every day
weigh themselves at least once a week
exercise, on avg, for 60 min/day
limit television watching to less than 10 hours per week

109
Q

bariatric medicine

A

medical specialty that focuses on obesity treatment

110
Q

bariatric medicine can be effective for people with

A

BMIs >40 or BMI >35 with serious obesity related health problems

111
Q

bariatric medicine procedure

A

reduce the size of the stomach, limiting food intake, some reduce nutrient absorption

112
Q

common bariatric surgical procedures

A

roux-en-Y gastric bypass
sleeve gastrostomy
adjustable gastric banding

113
Q

FDA approved weight loss devices

A

maestro rechargeable system
in gastric balloons

114
Q

characteristics of fad weight loss diets

A
  • offer a quick fix and rapid weight loss without calorie restriction or increased physical activity
  • nutritionally imbalanced; limit food selections to a few food groups or eliminates an entire food group
  • require buying a book or various gimmicks (supplements)
  • use outlandish and unscientific claims to support its usefulness
  • rely on testimonials of famous people or connects the diet to trendy places
115
Q

low carbohydrate approaches

A

limit carbohydrates but high protein and fat
promote rapid weight loss at first
focus on healthy carbohydrates

116
Q

very-low-fat approaches

A

high carbohydrate diets
difficult to follow for long periods

117
Q

be wary of claims that a supplement

A

causes rapid and extreme weight loss
requires no need to change dietary patterns or physical activity
results in permanent weight loss
scientifically proven or doctor endorses
money back guarantee
safe or natural
supported by satisfied customers
displays before and after photos

118
Q

underweight defined as

A

BMI less than 18.5

119
Q

factors that contribute to underweight

A

genetics, lifestyle practices, serious chronic diseases, psychological disturbances

120
Q

underweight: gaining weight

A

gradually add calorie dense foods, especially those high in healthy fats
replace beverages with more nutritious calorie sources
follow regular meal and snack schedule
resistance training if calorie intake is adequate

121
Q

healthy fat examples

A

fatty fish, olives, avocados, seeds, nuts, nut butters, granola

122
Q

eating disorders

A

psychological disturbances that lead to certain physiological changes and serious health complications

123
Q

main EDs

A

anorexia nervosa, Julia nervosa, binge-eating disorder

124
Q

disordered eating

A

chaotic and abnormal food-related practices that are usually temporary

125
Q

disordered eating often occurs when

A

a person is under a lot of stress or wants to lose weight quickly

126
Q

disordered eating can become

A

a lifestyle that may lead to an ED

127
Q

risk factors for eating disorders

A

female
adolescent
history of frequent dieting
first-degree relative with an ED
poor self image and low self esteem
dysfunctional family
teased of bullied about weight
dissatisfied with body shape
high degree of importance of “ideal” body
perfectionist personality
occupation or sport that emphasizes lean body build

128
Q

anorexia nervosa

A

severe psychological disturbance characterized by self-imposed starvation that results in malnutrition and very low body weight

129
Q

anorexia nervosa act in ways to

A

hinder weight gain, such as frequent food restriction, fasting, purging

130
Q

purging

A

self-induced vomiting, misuse of laxatives or diuretics, excessive exercising

131
Q

common health consequences of anorexia nervosa

A

severe constipation
slow heart rate
hypotension
loss of normal menstrual cycles
low bone mineral density
lanugo
low thyroid hormone, decreased metabolic rate
muscle wasting and weakness

132
Q

highest mortality rate of any psychological disorder

A

anorexia nervosa

133
Q

bulimia nervosa

A

severe psychological condition characterized by repeated episodes of binge eating followed by purging to prevent weight gain

134
Q

binge eating

A

consuming a much larger amount of food than is normally eaten in a brief period, such as 2 hours

135
Q

binge eating usually binge with

A

forbidden foods

136
Q

binge eating: feel have no

A

control over eating behaviors during binges

137
Q

health risks of bulimia nervosa

A

distorted body image
fluid and electrolyte imbalance
tears, ruptures or bleeding of the esophagus and stomach
dependent of use of laxatives
psychological disorders are associated with bulimia
abuse alcohol and other drugs

138
Q

binge eating disorder

A

recurrent episodes of binge eating that are not followed by purging behaviors

139
Q

most common eating disorder in the US

A

BED

140
Q

binge eating disorder often presents with

A

other psychological disorders bipolar, depressive, anxiety, substance use disorders

141
Q

common signs and symptoms of BED

A

extremely distressed over the binge-eating behavior
eats large amounts of food when not hungry
more rapidly than normal and eats until uncomfortably full
eats alone, embarrassed about art food consumes
feels depressed, guilty, disgusted with themselves
frequently restricts food intake to lose weight

142
Q

night eating syndrome

A

episodic food binges that are not followed by purging; binges take place after the evening meal or when the person wakens from the sleep during the night

143
Q

diabulimia

A

people with type 1 diabetes who skip insulin injections or use less insulin than prescribed to control their body weight

144
Q

muscle dysmorphia

A

unhealthy preoccupation with the body being too small or not muscular enough

145
Q

athlete triad

A

condition characterized by low energy availability, abnormal reproductive function, and reduced bone mineral density in athletes

146
Q

treating eating disorders

A

multidisciplinary group of experts in nutrition, mental health, medicine
treatment should include psychotherapy and address critical nutritional needs
RDN assess and treat ED

147
Q

eating disorder treatment can be

A

inpatient hospitalization
residential facility
outpatient

148
Q

cognitive behavioral therapy

A

psychological therapy approaches that address unhealthy emotions and behaviors by teaching healthy coping strategies to use when under stress

149
Q

true or false: you can determine whether you have an unhealthy amount of body fat simply by measuring your waistline

A

true

150
Q

true or false: the safest way to lose a lot of weight and keep it off is to follow a low-carb, high-fat diet

A

false

151
Q

true or false: as people age, their muscle cells turn into fat cells

A

false

152
Q

true or false: when. a person consumes more protein than needed, the excess can be converted to fat and stored in fat cells

A

true

153
Q

true or false: cellulite is a unique type of fat that can be eliminated by taking certain dietary supplements

A

false

IPHS nutrition (17 decks)

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