chapter 10 Flashcards
overweight
having extra weight from bone, muscle, body fat and/or body water
obesity
condition characterized by excessive and unhealthy amounts of body fat
___% of American adults over the age of 20 were obese in 2017-march 2020
42
which 2 states have the highest % of obesity
kentucky, west virginia
BMI below 18.5
underweight
BMI 18.5-24.9
healthy
BMI 25-29.9
overweight
BMI 30-39.9
obese
BMI 40+
extremely obese
BMI
numerical value that reflects body weight adjusted for height
two major components of body composition
fat-free mass
total body fat
fat-free mass
lean tissues
body water
mineral rich tissues
protein rich tissues
total body fat
adipose tissue
essential fat
adipose tissue
adipose cells store and release fat for other cells to use as fuel and secrete hormones and other substances
adipose tissue found in
subcutaneous fat and visceral fat
subcutaneous fat
helps insulate body against cold temperatures and protects muscles and bones from bumps and bruises
visceral fat in the
omentum
omentum
structure under the abdominal muscles and hangs over the intestines
visceral fat function
makes substances that cause inflammation in the body
various indirect methods to assess body composition
underwater weighing
dual energy x-ray absorptiometry
air displacement
bioelectrical impedance
skinfold
underwater weighing
involves comparing a persons weight “on land” to their weight when completely submerged in a tank of water
underwater weighing is based on
lean tissue being denser than water
underwater weighing considerations
inconvenient, expensive, impractical
dual energy x ray absorptiometry
multiple low energy x-rays to scan the entire body
DXA provides a
detailed picture of internal structures, including adipose tissue deposits
DXA considerations
very expensive and not widely available outside of clinical settings
air displacement assesses
body volume
air displacement considerations
accurate, but expensive and not practical
bioelectrical impedance
measures the conduction of a weak electrical current through the body
bioelectrical impedance: body fat ____ flow of electricity
resists
bioelectrical impedance consideration
accuracy is dependent on hydration status
accuracy of at home device is not known
skinfold thickness test
calipers are used to measure the width of skin folds at multiple sites
skinfold considerations
relatively easy and inexpensive
accuracy depends on skill of person taking measurements
may underestimate total body fat in someone that has high body fat
females need some extra body fat relative to males because
hormonal and reproductive purposes
too much adipose, especially ____ can be unhealthy
visceral
males healthy body fat %
13-21%
males overweight body fat %
22-25%
females healthy body fat %
23-31
females overweight body fat %
32-37
energy intake
calories from foods and beverages that contain macronutrients
main fuels
glucose, fatty acids
non-nutrient that provide energy
alcohol
40% of the energy in macronutrients is captured and stored in the molecule ____
ATP
most energy in macronutrients is released as
heat
in muscle, excess glucose is stored as
glycogen
in the liver, excess glucose is stored as
glycogen, or converted to triglycerides and released into bloodstream
triglycerides stored in
adipose tissue
amino acids are picked up by all cells to be used for
protein synthesis
in the liver excess amino acids may be converted to
glucose, triglycerides
energy output
energy cells use to carry out activities
ways the body uses food energy
basal and resting metabolism
physical activity and NEAT
TEF
basal metabolism
minimal number of calories the body uses to support vital physiological activities after fasting and resting for 12 hours
basal metabolism processes include
breathing, circulating blood, maintaining constant liver, brain, and kidney functions
BMR
basal metabolic rate
resting metabolic rate
boys rate of energy use a few hours after resting and eating
RMR is slightly ___ than BMR
higher
estimating calories for basal metabolic rate
1 kcal/kg/hr for males
.9 for females
factors that increase BMR
increased muscle mass
body temp
excess thyroid hormone
periods of growth
greater body surface area
lactation
exercise recovery
stimulant drugs
emotional stress
factors that decrease BMR
decreased muscle mass
starvation or very low calorie diet
low thyroid hormone
aging
lower body surface area
energy output: physical activity
voluntary skeletal muscle movement that increases energy expenditure above basal energy needs
caloric expenditure depends on
type of activity
duration
intensity
weight of the person
non exercise activity thermogenesis
involuntary skeletal muscle activity
NEAT involves
shivering, fidgeting, maintaining muscle tone, maintaining body posture when not laying down
thermic effect of food
energy used to digest foods and beverages, absorb nutrients, process macronutrients
TEF ___% of total caloric intake
5-10
energy equilibrium
calorie intake = calorie output
positive energy balance results in
weight gain
negative energy balance results in
weight loss
negative energy balance
calorie intake is less than calorie output
positive energy balance
calorie intake is greater than calorie intake
positive energy balance is necessary for
females who are pregnant, periods of growth
BMI formula
weight / height x 703
health problems associated with excess body fat
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
distribution of excess body fat is more closely associated with
obesity related diseases than the percentage of total body fat
central body obesity
condition characterized by excessive visceral fat
central body obesity associated with
increased risk for CVD and type 2 diabetes
_____ is a quick and easy way to determine obesity related risk
waist circumference
desirable waist circumference
men <40 in
women <35 in
type 2 diabetes development is associated with a lower BMI in ___ people relative to ___ people
black, white
people of asian ancestry may develop diabetes, heart disease and high BP at ___ BMI the other groups
lower
the WHO recommends a BMI of <____ as a healthy body weight for people of Asian ancestry
23
hunger
uncomfortable feeling that drives a person to consume food
satiety
sense that enough food or beverages have been consumed to satisfy hunger
ghrelin
hormone that stimulates eating behavior
leptin
hormone that reduces hunger
CCK
hormone that reduces hunger
peptide YY
reduces hunger
intestinal dysbiosis
unhealthy imbalance of various kinds of gut microbiota
intestinal dysbiosis associated with diets that are
low in fiber and high in fat, animal protein, added sugar, and other food additives
intestinal dysbiosis may contribute to
inflammation and be a factor in the development of diseases such as type 2 diabetes and obesity
dietary factors can influence
body fat production, as well as appetite
___ play a major role in the development of obesity
genetics
many inherited characteristics influence weight
metabolic rate
hormone production
body Fram size
pattern of fat distribution
set point theory
scientific notion that body fat content is genetically predetermined
food advertising influences
appetite
appetite
desire to eat appealing food
___ and ____ interact to influence a persons body weight
genes, environment
psychological factors that influence weight
mood, self esteem, societal pressure
just losing ___% of excess weight can reduce risk factors associated with CVD, stroke, type 2 diabetes
5-10
key factors for successful weight loss
motivation
setting goals
continuous energy intake reduction
regular physical activity
behavior modification
continuous energy intake reduction goal
reduce energy intake while obtaining all essential nutrients by eating a variety of nutrient-dense foods
some tips for modifying food and exercise related behaviors
planning menus
grocery shopping
food preparation
planning menus
plan for 3 or more days and prepare a grocery list
avoid labeling certain foods as “off limits”
grocery shopping
shop after eating and use a list
read food labels to compare nutrient content per serving
food preparation
reduce the use of solid fat in cooking
prepare only enough food for one serving, use measuring cups and a small scale to help
eating behavior
practice intuitive eating and do not skip meals
keep nutrient-dense, low-calorie snack available
before joining a weight loss program, should ask about
program cost, contract
special foods or dietary supplement
nutrition counseling presence
role of RDNs in development
any questionable weight-loss claims or deceptive testimonials
members of the national weight control registry who have successfully lost weight and maintained it by
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
bariatric medicine
medical specialty that focuses on obesity treatment
bariatric medicine can be effective for people with
BMIs >40 or BMI >35 with serious obesity related health problems
bariatric medicine procedure
reduce the size of the stomach, limiting food intake, some reduce nutrient absorption
common bariatric surgical procedures
roux-en-Y gastric bypass
sleeve gastrostomy
adjustable gastric banding
FDA approved weight loss devices
maestro rechargeable system
in gastric balloons
characteristics of fad weight loss diets
- 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
low carbohydrate approaches
limit carbohydrates but high protein and fat
promote rapid weight loss at first
focus on healthy carbohydrates
very-low-fat approaches
high carbohydrate diets
difficult to follow for long periods
be wary of claims that a supplement
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
underweight defined as
BMI less than 18.5
factors that contribute to underweight
genetics, lifestyle practices, serious chronic diseases, psychological disturbances
underweight: gaining weight
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
healthy fat examples
fatty fish, olives, avocados, seeds, nuts, nut butters, granola
eating disorders
psychological disturbances that lead to certain physiological changes and serious health complications
main EDs
anorexia nervosa, Julia nervosa, binge-eating disorder
disordered eating
chaotic and abnormal food-related practices that are usually temporary
disordered eating often occurs when
a person is under a lot of stress or wants to lose weight quickly
disordered eating can become
a lifestyle that may lead to an ED
risk factors for eating disorders
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
anorexia nervosa
severe psychological disturbance characterized by self-imposed starvation that results in malnutrition and very low body weight
anorexia nervosa act in ways to
hinder weight gain, such as frequent food restriction, fasting, purging
purging
self-induced vomiting, misuse of laxatives or diuretics, excessive exercising
common health consequences of anorexia nervosa
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
highest mortality rate of any psychological disorder
anorexia nervosa
bulimia nervosa
severe psychological condition characterized by repeated episodes of binge eating followed by purging to prevent weight gain
binge eating
consuming a much larger amount of food than is normally eaten in a brief period, such as 2 hours
binge eating usually binge with
forbidden foods
binge eating: feel have no
control over eating behaviors during binges
health risks of bulimia nervosa
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
binge eating disorder
recurrent episodes of binge eating that are not followed by purging behaviors
most common eating disorder in the US
BED
binge eating disorder often presents with
other psychological disorders bipolar, depressive, anxiety, substance use disorders
common signs and symptoms of BED
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
night eating syndrome
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
diabulimia
people with type 1 diabetes who skip insulin injections or use less insulin than prescribed to control their body weight
muscle dysmorphia
unhealthy preoccupation with the body being too small or not muscular enough
athlete triad
condition characterized by low energy availability, abnormal reproductive function, and reduced bone mineral density in athletes
treating eating disorders
multidisciplinary group of experts in nutrition, mental health, medicine
treatment should include psychotherapy and address critical nutritional needs
RDN assess and treat ED
eating disorder treatment can be
inpatient hospitalization
residential facility
outpatient
cognitive behavioral therapy
psychological therapy approaches that address unhealthy emotions and behaviors by teaching healthy coping strategies to use when under stress
true or false: you can determine whether you have an unhealthy amount of body fat simply by measuring your waistline
true
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
false
true or false: as people age, their muscle cells turn into fat cells
false
true or false: when. a person consumes more protein than needed, the excess can be converted to fat and stored in fat cells
true
true or false: cellulite is a unique type of fat that can be eliminated by taking certain dietary supplements
false
