Dr. A Chapter 12 Flashcards
What does the acronym “BeSlim” stand for?
Breakfast Exercise Support Low-fat meals every three hours Individual plan Monitor
A healthy breakfast is an important routine that’s critical for long-term weight loss, according to the…
National Weight Control Registry
The first key to maintaining your healthy weight is…
Energy balance
The optimal percentage of carbohydrates of your total daily calorie intake is…
44-55%
The optimal percentage of protein of your total daily calorie intake is…
20-25%
The optimal percentage of fat of your total daily calorie intake is…
15-25%
A process or period marked by change. The passage from one state to another.
Transition
The second key to maintaining your healthy weight is…
Proper motivation
The transition to your lifetime healthy eating strategy consists of two parts…
Adding calories until you reach your set point
Introducing a full range of foods to support optimal health and maintain your healthy weight
What is the “set point?”
The point at which the number of calories you take in is equal to the number of calories you use
What does TEE stand for?
Total Energy Expenditure
What does BMR stand for?
Basal metabolic rate
What does PAL stand for?
Physical activity level
What does TEF stand for?
Thermic effect of food
How do you determin TEE?
Adding BMR, PAL, and TEF
The energy you use for your basic bodily needs, even when the body is at rest
Basal Metabolic Rate
The energy you use when you move
Physical Activity Level
The energy your body uses to process your food
Thermic Effect of Food
BMR accounts for __% of your daily expenditure.
60-75
TEF accounts for __% of your daily expenditure.
10-15
PAL accounts for __% of your daily expenditure.
25-30
The easiest way to calculate TEE for a sedentary individual
Your current weight (in pounds) x 11 calories = TEE
If you perform light exercise, multiply your TEE by…
1.2
If you perform moderate exercise, multiply your TEE by…
1.5
If you perform heavy exercise, multiply your TEE by…
1.7
How do you calculate BMR for men?
10(weight in pounds x 0.455) + 6.25(height in inches x 2.54) - 5(age) + 5 = BMR
How do you calculate BMR for women?
10(weight in pounds x 0.455) + 6.25(height in inches x 2.54) - 5(age) - 161 = BMR
How do you calculate EEpal?
BMR x Activity Factor = EEpal
How do you calculate TEF?
Total calories consumed x .10 = TEF
As a rule, the more ___ a fruit, the lower its glycemic index because it slows down gastric emptying.
Acidic
You should not eat red meat more than ___ per week.
Twice
Eat seafood/fish at least ___ per week.
Twice
Today, the average person’s consumption of calories from refined, processed sugars, and fats are about ___% of their daily caloric intake.
40
A recent study showed that by decreasing portion size and energy density by __% , people were able to maintain their healthy weight.
25
