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nutrition 237 > chapter 10 - energy balance & body composition > Flashcards

chapter 10 - energy balance & body composition Flashcards

1
Q

energy balance

A

intake matches expenditure

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2
Q

positive energy balance

A

intake exceeds expenditure

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3
Q

negative energy balance

A

intake is less than expenditure

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4
Q

energy intake components

A

any foods that has calories: carbs, protein, fat, alcohol

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5
Q

energy expenditure components

A
  1. basal metabolism
  2. thermic effect of food (TEF)
  3. physical activity
  4. thermogenesis
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6
Q

thermogenesis

A

minor form of energy output (shivering, fidgeting)

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7
Q

BMR

A

basal metabolic rate = minimum amount of energy required for body functions when you’re resting

this is the LARGEST component of energy expenditure (60-70%)

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8
Q

increase BMR

A
  • muscle mass
  • body temp
  • stress hormones
  • thyroid hormones
  • caffeine, tobacco
  • recent exercise
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9
Q

decrease BMR

A
  • hypothyroidism
  • restricted calorie intake
  • low muscle mass & body surface area
  • aging declines 1-2% each decade after 30
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10
Q

RMR

A

resting metabolic rate: used if a person isn’t fasting or rested

about 6% higher than the BMR

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11
Q

BMR & RMR units

A

number of calories burned per hour

women = 0.9 calories/kg per hour
men = 1.0 calories/kg per hour

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12
Q

factors influencing body weight & composition

A

genetics & environment

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13
Q

physical activity and energy expenditure

A

most variable component of energy expenditure

increases kcal needs by about 25-40% (can be higher/lower)

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14
Q

TEF

A

thermic effect of food (digestion, absorption, metabolism) accounts for 5-10% of kcal

highest for protein

influenced by food composition & meal size

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15
Q

direct calorimetry

A

estimates energy expenditure by measuring amount of heat released by body

idea = similar to bomb calorimeter (where they burn food) but this time a PERSON’S heat release is measured by putting them in a chamber surrounded by water

expensive, complicated, not often used

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16
Q

adaptive thermogenesis

A

contributes a SMALL amount to expenditure

triggered by cold, overfeeding, trauma, starvation

17
Q

indirect calorimetry

A

collects air expired during a certain time period

considers amount of oxygen consumer and CO2 products

doubly-labeled water also used

18
Q

EER

A

Estimated Energy Requirements = equations based on evidence gathered thru direct & indirect calorimetry

19
Q

EER factors

A

energy needs are based on:
- weight
- height
- sex
- age
- activity level

20
Q

hunger

A

physiological drive to find/eat food

controlled by organs, hormones, & nervous system

21
Q

appetite

A

psychological drive to eat

impacted by EXTERNAL factors

22
Q

satiety

A

feeling of fullness following consumption of food

regulated by hypothalamus

23
Q

satiation

A

causes us to stop eating

happens because of secretion of hormones during digestion

promoted by:
- sensory aspects of food
- knowledge food has been consumed
- chewing
- expansion of stomach & intestines
- effects of digestion, absorption, metabolism
- decrease in ghrelin

24
Q

ghrelin

A

hormone that acts in the hypothalamus

promotes food intake: increases appetite, smell sensitivity, energy storage

25
Q

leptin

A

hormone that acts in the hypothalamus

signals brain to decrease food intake

rises when body fat increases (secreted by adipose tissue

26
Q

long-term satiety

A

promoted by body composition (amount of body fat)

27
Q

satiety process

A

hours after eating, macro levels in the blood begin to fall

  • body begins to use stored energy
  • satiety signals diminish
  • cortisol & ghrelin stimulate appetite
28
Q

assess weight status

A

current recommendations say to evaluate:
- total body fat
- location of body fat
- weight-related medical complications

29
Q

BMI

A

Body Mass Index, preferred height-to-weight standard

30
Q

BMI benefits

A
  • linked to longevity
  • easy to assess
  • applies to men & women
  • accurate for MOST people
31
Q

BMI exceptions

A

not appropriate for:
- children
- teens
- older adults
- pregnant/lactating women
- people under 5’
- muscular people

32
Q

body composition methods

A
  1. underwater weighing
  2. air displacement
  3. skinfold thickness
  4. bioelectrical impedance (electrical current sent through body)
  5. dual energy x-ray absorptiometry (DXA) = MOST accurate
33
Q

body fat levels

A

men: 8-24%
women: 21-35%

34
Q

healthy weight

A

body weight that doesn’t increase risk of weight-related health problems or diseases

35
Q

realistic healthy weight

A

a RANGE: depends on gender, height, muscle mass

achieved & sustained without restriction

36
Q

android obesity

A

abdominal obesity = large waist circumference

associated with increased health risk

37
Q

android obesity risk factors

A
  • male
  • high glycemic diets
  • high alcohol consumption
  • smokers
38
Q

android obesity diseases

A

increased risk of:
- CVD
- hypertension
-T2DM

nutrition 237 (7 decks)

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