Chapter 3 and 4 Nutrition and Weight Management Flashcards
Macronutrients
Macronutrients are essential components that contribute most of the functions of the body and supply building blocks for movement, growth and repair.
Nutrition
Basic Components of all food
Micronutrients
Also important to bodily functions, but they required in only small amounts and generally need to be found in the diet.
Calorie
Is the measure of the energy used by the body and of the energy that food supplies to the body.
Protien
Is a complex, nitrogen-based compound made up of amino acids
in linkages called peptide bonds.
amino acids
The Building blocks of protien. Are classified as either essential or nonessential.
Carbohydrate
Chemical compound made up of carbon, hydrogen, and oxygen.
Saccharides
Its a structural backbone of simple sugars, called Saccharides.
Monosaccharides (the simplest sugars) include glucose and fructose.
Disaccharides (sugars formed of two monosaccharides) includes sucrose, maltose, and lactose.
Polysaccharides (sugars formed of more than two monosaccharides) includes starch, dextrin, glycogen, and cellulose.
Dietary fiber
Is a form of cellulose that generally refers to parts of fruits, vegetables, grains, nuts, and legumes that humans can’t digest.
Fat
Includes compounds composed of the same three elements as carbohydrates (carbo, hydrogen, and oxygen)
Fatty acids
Are classified as saturated, monosaturated, or polyunsaturated, depending on the number of hydrogen atoms attached to the carbon atoms of the fat molecule.
Trans Fats
Are processed fats that are solid at room temperature.
Cholestrol
Is a fatlike substance called a Lipid.
Water
Is ranked second only to oxygen as essential for life.
Vitamins
Micronutrients are vitamins and minerals. Have various forms, and different names are often used for the same vitamin.
Fat-soluble vitamins include vitamin A (retinol), vitamin D (cholecalciferol), vitamin E (alpha-tocopherol), and vitamin K.
* Water-soluble vitamins include vitamin C, biotin, folate, niacin (vitamin B3 acid, riboflavin (vitamin B2
), thiamin (vitamin B1 ), vitamin B6 , and vitamin B12
), pantothen
Antioxidant
An antioxidant is a substance that reduces damage from oxidation in the body by attaching itself to free radicals
Minerals
Minerals are also important nutrients found in foods, but they don’t contain any carbon mol-ecules.
Electrolytes
You need trace minerals (iron, iodine, selenium, zinc, chromium, copper, and fluoride) in smaller amounts, but their function is just as important. Sodium, chloride, and potassium are called electrolytes, and they work to maintain water balance and pressure between and within cells and their surrounding fluids.
Digestion
Digestion allows the body to get the nutrients and energy it needs from the food.
Dietary Guidelines
The dietary guidelines are based on the latest scientific and medical knowledge and provide authoritative recommendations for Americans aged 2 years and older. The most recent recommendations can be found in Dietary Guidelines for Americans 2005.
Vegetarian
Never eating meat, fish and poultry.
Vegan
Fewer than 1 percent considered themselves to be vegan, or a vegetarian who eats no animal products or animal by-products (
Hunger
Hunger is a physical sensation that signals the physiological need to find and consume food.
Satiation
The second sensation is satiation, which signals the body to stop eating.
Satiety
Satiety, the third sensation, determines how much time is spent not being hungry and not eating between meals.
Appetite
The desire for food is often referred to as appetite, which
is not the same as hunger.
Energy Intake and Energy Output
The balance between energy intake and energy output determines body weight in healthy people.
Positive Energy Balance
Simply put, when you consume more calories (energy from food) than you burn off through physical activity and body processes, your body is in a state of positive energy balance.
Negative Energy Balance
The reverse is also true. When your body burns off more calories than consumed, the result is negative energy balance, which leads to weight loss. Energy balance is defined by the following equation:
Energy Density
The energy density of foods (or the amount of calories in a given volume) also affects eating behavior.
Basal Metabolic Rate (BMR)
Basal metabolism (also known as basal metabolic rate [BMR]) represents the minimum amount of energy spent during a fasting state to keep a resting, awake body alive and performing basic bodily functions (e.g., heartbeat, lung respiration, and liver, brain, and kidney function).
Resting Metabolic Rate (RMR)
Resting metabolic rate (RMR) is similar to BMR (the terms are often used interchangeably even though they are not identical), except that it measures the activity required to keep the basic body functions going in a nonfasting, non-completely-rested state.
Nonexercise activity thermogenesis (NEAT)
Nonexercise activity thermogenesis (NEAT) is the energy the body burns when doing activities of daily life such as typing, doing yard work, fidgeting, or walking up a flight of stairs.
Thermic effect of food
The energy used by the body to digest, absorb, and metabolize food is referred to as the thermic effect of food (TEF).
Thermogregulation
Substantial changes in the environmental temperature result in involuntary activities to maintain the internal temperature of the body, which expends energy. This process is called thermoregulation.
Direct Calorimetry
Direct calorimetry is based on the principle that energy used is ultimately degraded into heat, and the amount of heat released from the body provides a direct measure of metabolic rate.
Indirect Calriometry
This method measures oxygen consumption and carbon dioxide production rather than directly measuring heat transfer.
Estimated Energy Requirements (EER)
The Food and Nutrition Board has published a series of equations for estimating the energy needs, called estimated energy requirements (EER), throughout the life span (Food and Nutrition Board 2005).
Set Point Theory
Set-point theory was originally posed to explain why repeated dieting is often unsuccessful in producing long-term changes in body weight or shape.
Fat Cell Theory
According to fat cell theory, people have a certain number of fat cells, and that number influences how easily body fat is gained or lost.
Hypertrophic obesity
The theory proposes that some people develop hypertrophic obesity, or a greater-than-average number of fat cells, during critical times in their lives, particularly during childhood.
Hyperplastic obesity
When a person reaches a body weight that is about 40 percent overweight or more, fat tissue is likely to contain both bigger fat cells and more of them. That condition is called hyperplastic obesity
Body mass Index (BMI)
One of the most common ways to estimate body weight status is the body mass index (BMI). Calculated by dividing a person’s body weight (in kilograms) by height (in meters) squared, BMI is a fairly reliable indicator of body fatness in most people.
Underweight, Normal Weight, Overweight and Obese
For men and women aged 20 and older, underweight
is defined as a BMI below 18.5, normal weight as 18.5 to 24.9, overweight as 25.0 to 29.9, and obese as above 30.0 (see table 4.3).
Skinfold Measurements
Skinfold measurements assess body fat using calipers to measure the amount of fat directly under the skin (subcutaneous fat) at various sites around the body (e.g., triceps, calf, upper thigh).
Dual-Energy absorptiometry (DXA)
is an accurate method of estimating body fat,
although the equipment required is expensive and not widely available.
Hydroensitometry
Hydrodensitometry, also known as underwater weighing or hydrostatic weighing, is often considered the gold standard for estimating body composition.
Bio electrical Impedance analysis (BIA)
Another common, quick, and inexpensive technique to estimate body composition is bio-electrical impedance analysis (BIA).
Waist circumference
A large waist circumference is a risk factor for developing type 2 diabetes, hypertension, and cardiovascular disease.
Waist to Hip Ratio (WHR)
To determine your waist-to-hip ratio (WHR), use a measuring tape to measure the circumference of your hips at the widest part of the buttocks and the circumference of the smallest part of the natural waist (just above the belly button).
Body Image
Conscious about the health and physicality about your body
Eating disorders, anorexia nervosa or bulimia nervosa
Are extreme examples of those who have a harmful relationship between body image and weight management.
Self-acceptance
. How you view your physical appearance and your desire to lose (or gain) weight should be balanced with self-acceptance.
Weight stigmatization
a review of weight stigmatization in health
care, education, and employment. In health care, they reported that 24 percent of nurses said they are repulsed by obese people and 39 percent of physicians said that their obese patients are lazy
Prader- Willi syndrome
For example, genes can directly cause obesity in people with certain disorders, such as Prader-Willi syndrome, a condition where the body does not ever feel full. However, in most people, genes do not always predict future health or weight status.
Behavior Therapy and Cognitive-behavioral therapy
These approaches focus on examining behaviors, thought processes, and environments to reduce the likelihood of engaging in behaviors, habits, and circumstances that contribute to excessive food consumption and inhibit physical activity
Self Monitoring
Self-monitoring is a tool for tracking behavior that can help with weight control. Keeping a food diary, for example, that lists when, where, and how you’re feeling when you eat can raise awareness of the foods you eat and the situations that might lead to unhealthy eating patterns.
Chain Breaking
Chain breaking is a strategy to identify and separate behaviors that tend to occur together and encourage overeating.
Stimulus Control
Stimulus control, or environmental man-agreement, means altering the environment to increase the likelihood you’ll engage in healthy behaviors.
Social Support
Social support means getting others on board to participate in or otherwise provide healthy emotional or physical support for your efforts.
Contingency Management
Means being prepared for the high risk eating situations that are likely to occur from time to time.
Cognitive Restructiring
Cognitive restructuring simply means restructuring how you think about something. “I’m not perfect all the time, and one cookie is not going to ruin my day,”
Appetite suppressants
Appetite suppressants promote weight loss by manipulating chemicals in the brain to make the body feel full.
Fat-absorption inhibitors
Fat-absorption inhibitors literally inhibit the absorption of fat.
Fen-phen
This occurred in the mid-1990s, when the appetite suppressant Redux (combination of phentermine and fenfluramine), otherwise known as fen-phen, was frequently prescribed to treat obesity.
Bariatric Surgery
Surgical options to treat severe obesity have become more popular over the past few years. Gastrointestinal surgery for obesity, or bariatric surgery
Weight cycling
Weight cycling, or yo-yo dieting, is the repeated loss and regain of body weight.
Very-Low calorie diet (VLCD)
A very-low-calorie diet (VLCD) is used to help treat severe obesity (BMI at or above 30), particularly if a person has obesity-related diseases such as type 2 diabetes.
Serotonin
A chemical that carries messages between nerve cells in the brain and throughout your body.
Neuropeptide Y
Neuropeptide Y (NPY) is one the most potent orexigenic peptides found in the brain. It stimulates food intake with a preferential effect on carbohydrate intake.
Ghrelin
Is a hormone produced by the stomach and acts on the hypothalamus to stimulate hunger and feeding.
Cholecystokinin (CCK)
Another hormone that is released by the intestinal tract when fat, protein, and fiber reach the small intestine.
