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chapter 6 book notes Flashcards

1
Q

Many people maintain their weight within a range between ? and ?lbs:

A

10-20 pound range

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2
Q

When people consume more energy than they expend, much of the excess is stored as:

A

-body fat

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3
Q

Excess energy from what nutrients can lead to weight gain?

A

-carbs, proteins, and fats

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4
Q

Excess energy from alcohol is stored as :

A

-fat
-alcohol slows down the bodys use of fat for fuel causing more fat to be stored.
-mainly abdominal fat

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5
Q

Excess carbohydrates can be stored as:

A

-glycogen in liver & muscles, BUT IT STORAGE IS FUEL..
-excess glucose is converted to fat, this conversion is not energy efficient.

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6
Q

Excess carbs may also be burned for:

A

-energy; displacing the bodys use of fat for energy allowing the body fat to accumulate.
-thus excess carbs can lead to obesity.

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7
Q

WHEN A PERSON OVEREATS (FEASTING)
Carbs are broken down in the body to: &
contribute to:

A

-glucose
-liver & muscle glycogen stores and body fat stores

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8
Q

WHEN A PERSON OVEREATS (FEASTING)
Fats are broken down in the body to:
& contribute to:

A

-fatty acids
-body fat stores

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9
Q

WHEN A PERSON OVEREATS (FEASTING)
Protein is broken down in the body to: &
contributes to:

A

-amino acids (first used as body proteins, then excess contributes to body fuel, then can be converted to glucose or fat for energy)
-nitrogen lost in urine & body fat stores(less efficient)

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10
Q

2/3 of total energy=
1/3 of total energy=

A

-cellular work
-involuntary work of muscles

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11
Q

The body makes no distinction between what metabolically?

A

-fasting (choosing not to eat) & starving (having no choice)

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12
Q

What is used first for energy during fasting/starving?

A

-glucose from the livers glycogen storage and fatty acids from bodys adipose tissue

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13
Q

Within a day, liver glycogen is exhausted, and:

A

-most of the glucose is used up
-so low blood glucose conc. serve as a signal to promote further fat breakdown.

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14
Q

What organs cannot use fatty acids for energy?

A

-brain and nervous system
-red blood cells

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15
Q

How much kcals does the nervous system use each day?

A

400-600kcals

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16
Q

What does the nervous system use for energy if glucose is not available?

A

-body proteins are broken down into amino acids & converted to glucose (first few days they provide about 90% of needed glucose and glycerol provides 10%)

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17
Q

if body proteins were to be used at this rate what would happen?

A

-death would happen

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18
Q

So after a while instead of breaking down body proteins for fuel, the body then uses what?

A

-ketone bodies
-combined fatty acids to provide fuel for brain

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19
Q

As fasting continues & body depends on ketone bodies for energy, metabolism shifts and it:

A

-reduces (slow) metabolism and conserves both fat and lean tissue

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20
Q

Hazards of fasting:

A

-wasting of lean tissue
-impairment of disease resistance
-lowering of body temperature
-disturbances of the bodys fluid and electrolyte balances

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21
Q

How much weight is lost in the first week of fasting?

A

-50%

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22
Q

Fasting=
Intermittent Fasting=

A

-not the best way to lose weight
-sustains optimal nutrient and promotes good health

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23
Q

People with what condition should consult their physician before starting intermittent fasting?

A

-people wit type 2 diabetes

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24
Q

A person in energy balance is:

A

-their energy intakes cover energy expenditures with no deficits or excesses

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25
Change in energy stores=
energy in (kcal)- energy out (kcal)
26
3500 kcal rule:
-for every 3500 kcalories eaten in excess of need, a pound of body fat is stored. IN CONTRAST -a pound of fat is expected to be lost for every 3500 kcalories expended
27
Many weightloss programs recommend lowering energy intake by how many kcalories per day?
-500kcal to lose a pound per week
28
Limitations of 3500 kcal rule:
-fails to account for changes in metabolism that occur as weight is lost -fails to account for influence of body composition on energy needs
29
Body weight includes:
-fat, fluid, and lean tissues (muscle proteins & bone minerals)
30
What are the only contributors to the "energy in" side of the equation?
-energy in food and beverages
31
USDA food composition database (ndb.nal.usda.gov) tells you:
-the amount of energy in foods and beverages
32
how many calories in an apple? candy bar?
-apple=70 -candy bar=250
33
The body expends energy ("energy out") in two major ways:
-to fuel is basal metabolism (over a period of time can also change) -to fuel its voluntary activities (can be changed to expend less or more)
34
basal metabolism:
-the energy needed to maintain life when a person is at complete digestive, physical, and emotional rest. -Basal metabolism is normally the largest part of a person’s daily energy expenditure.
35
Examples of basal metabolism:
-beating of heat -inhaling and exhaling air -maintience of body temperature -transmission of nerve and hormonal messages
36
EX: if a persons total energy needs are 2000kcal per day, what amount of kcal is used to support basal metabolism:
-1000 to 1300kcal -2/3 of total energy
37
basal metabolic rate (BMR):
-the rate of energy use for metabolism under specified conditions: after a 12-hour fast and restful sleep, without any physical activity or emotional excitement, and in a comfortable setting. -It is usually expressed as kcalories per kilogram of body weight per hour.
38
resting metabolic rate (RMR):
-a measure of the energy use of a person at rest in a comfortable setting—similar to the BMR but with less stringent criteria for recent food intake and physical activity. -Consequently, the RMR is slightly higher than the BMR.
39
Factors affecting BMR and their effect on it:
-AGE: lean body mass diminishes with age=slows BMR -HEIGHT: in tall, thin people=BMR is higher -GROWTH: children, adolescents, and pregnant women= higher BMR -BODY COMPOSITION(SEX): males tend to have more lean tissue=higher BMR -FEVER: raises BMR -STRESSES: raise BMR -ENVIRONMENTAL TEMP: both heat & cold raise BMR -FASTING/STARVATION: lower BMR -MALNUTRITION: lower BMR -HORMONES (SEX): thyroxin= slow or speed up; premenstrual hormone= raises BMR -smoking and caffeine= increases energy expenditure -sleep=BMR is lowest when sleeping
40
kcalories spent on voluntary activities depends on 3 factors:
-muscle mass, body weight, and type activity
41
What factors of the activity also influence energy costs?
-activity's duration, frequency, and intensity.
42
To calculate kcalories spend on an activity...
-multiply your weight by the number of kcal burned doing that specific exercise per minute -then multiply that number by the amount of time spent doing it.
43
thermic effect of food:
an estimation of the energy required to process food (digest, absorb, transport, metabolize, and store ingested nutrients).
44
Typically the thermic effect of food represents about what % of total food energy taken in?
-10%
45
The body’s weight reflects its proportions of
-bone, muscle, fat, fluid, and other tissue
46
The first step toward making healthy changes may be
self-acceptance.
47
the most important criterion for determining how much a person should weigh and how much body fat a person needs is not appearance but
good health and longevity
48
body mass index (BMI):
an index of a person’s weight in relation to height; -weight(lb)/height(in) x 703
49
Notice that a healthy weight falls between a BMI of
18.5 and 24.9
50
underweight BMI=
18.5
51
Overweight BMI=
above 25
52
Obese BMI=
above 30
53
health risks increase as BMI falls below-- and rises above--
-18.5 -24.9
54
BMI values are most accurate in assessing degrees of --- and less useful for evaluating ----
-obesity -nonobese people's body fatness
55
BMI values fail to provide two pieces of info:
1)does not reveal how much of weight is body fat 2)does not indicate where fat is located
56
a diagnosis of obesity or overweight requires a BMI value plus:
some measure of body composition and fat distribution.
57
The distribution of fat on the body influences health as much as, or more than,
the total amount of fat alone.
58
In healthy lean people, where is the major site of excess lipid storage?
-subcutaneous fat (fat stored directly under skin) -also cushions bones and insulates body against body temperature extremes
59
visceral fat:
fat stored within the abdominal cavity in association with the internal abdominal organs, as opposed to fat stored directly under the skin (subcutaneous fat)
60
central obesity
-visceral fat stored deep within the central abdominal area of body -UPPER BODY FAT
61
Much research supports the widely held belief that central Obesity—significantly and independently of BMI—contributes TO:
to heart disease, cancers, diabetes, and related deaths
62
One possible explanation for why fat in the abdomen may increase the risk of disease involves:
adipokines
63
adipokines
-protein hormones made and released by adipose tissue (fat) cells. -help regulate inflammation and energy metabolism in tissues
64
In central obesity, a shift occurs in the balance of adipokines, favoring those that increase both:
-inflammation and insulin resistance of tissues. -thus contributes to diabetes, atherosclerosis, and other chronic diseases.
65
Visceral fat “upper body fat” creates the -- profile of central obesity. subcutaneous fat around hips and thighs creates more of a -- profile “lower body fat”
-apple, seen in men more than women & is closely associated with chronic diseases -pear, seen more in women than men, not associated with chronic diseases
66
Visceral fat is common is females past:
-menopause and even more common in males. -risks of cardiovascular disease and mortality are increases
67
Two other factors that may affect body fat distribution are:
-intakes of alcohol and physical activity. -Moderate-to-high alcohol consumption may favor central obesity. -In contrast, regular physical activity seems to prevent visceral fat accumulation
68
waist circumference:
a measurement used to assess a person’s abdominal fat. -women= greater than 35in & men= greater then 40in have a high risk of central obesity-related health problems
69
skinfold measure:
a clinical estimate of total body fat and fats location -thickness of a fold of skin on the back of the arm (over the triceps muscle), below the shoulder blade (subscapular), or in other places -measured with a caliper.
70
For athletes body fat might be:
5 to 10 percent for men and 15 to 20 percent for women.
71
major eating disorder seen in society today:
-anorexia nervosa
72
What % of US adults are obese (BMI of 30 or greater)? What is the % among children and adolescents?
-42% -18%
73
excess weight contributes to half of all cases of
-hypertension, thus increasing risk of heart attacks and stroke
74
a person with type 2 diabetes has central obesity and:
central body fat cells appear to be larger and MORE insulin resistant then lower body fat cells
75
Tobacco us is most significant preventable death in the US, what’s the second?
-obesity
76
Some people who are obese, however, have been described as
“metabolically healthy obese” or metabolically normal obese”;
77
“metabolically healthy obese” or metabolically normal obese”;
-they have normal blood pressure, blood glucose, and blood lipids. -Most notably, they maintain their sensitivity to insulin. -less central obesity and inflammation (protect them from type 2 diabetes and heart disease)
78
3 indicators in identifying and evaluating the risks to health from overweight and obesity:
1)BMI 2)waist circumference 3)person's disease risk profile
79
BMI and overweight
-overweight adults is defined as BMI of 25-29.9 -obesity=30
80
Overweight people and waist circumference
-"overweight" BMI range of 25-29.9 and those in obese BMI range of 30-34.9 often face a greater risk of heart disease and mortality is their waist circumference is more than 35in for women and more than 40in for men.
81
For people with a BMI above 35, waist circumference is
-less meaningful because their degree of obesity incurs a high risk for health problems and mortality, regardless of their waist measurement
82
disease risk profile
- takes into account life-threatening diseases, family history, and risk factors for heart disease (such as blood lipid profile). -The higher the BMI, the greater the waist circumference, and the more risk factors, the greater the urgency to treat obesity
83
Obese people pay higher..
-insurance premiums and more for clothing

clinical nutrition (26 decks)

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