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Human Nutrition > Energy Balance > Flashcards

Energy Balance Flashcards

1
Q

What is the point where energy intake = energy expended?

A

Energy Balance

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2
Q

What is the point where energy intake > energy expended?

A

Positive energy balance

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3
Q

What does positive energy balance result in?

A

Weight gain

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4
Q

What is the point where energy intake < energy expended?

A

Negative energy balance

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5
Q

What does negative energy balance result in?

A

Weight loss

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6
Q

How many calories are in a pound of fat?

A

3300 kcal

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7
Q

What are the 4 nutrients in the diet that contribute calories?

A

Fat, alcohol, carbs and protein

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8
Q

What are the 3 main components of energy expenditure? (things our bodies use energy for)

A
  1. Basal metabolism
  2. Thermic effect of food
  3. Physical activity
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9
Q

Fill in the Blank:

Average adult is __ pounds heavier than just 10 years ago

A

8 pounds

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10
Q

What is the minimal amount of calories body uses to support itself in a fasting state when resting and awake in warm, quiet environment?

A

Basal Metabolic Rate (BMR)

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11
Q

What is the BMR energy used for in the body?

A

Maintaining your heartbeat, respiration and body temperature

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12
Q

What percent of our daily calories do we usually need for BMR?

A

60-70%

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13
Q

What is the energy spent on digesting food?

A

Thermic effect of food

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14
Q

What is the energy spent on physical activity?

A

Thermic effect of activity

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15
Q

What percent of our daily calories do we need for thermic effect of food?

A

5-10%

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16
Q

What percent of our daily calories do we need for thermic effect of activity?

A

15-50%

17
Q

What is the estimated BMR for a female?

A

0.9kcal/kg/hr

18
Q

What is the estimated BMR for a male?

A

1.0kcal/kg/hr

19
Q

What is the formula to find you BMI?

A

Weight(kg) / height^2(m)

20
Q

What is the most accurate indicators of overall health?

A

Body fat percentage

21
Q

Is upper-body obesity common in men or women?

A

Men

22
Q

Is lower-body obesity common in men or women?

A

Women

23
Q

What is a chronic disease that requires lifestyle changes?

A

Obesity

24
Q

What are 5 guidelines to help reduce calorie intake?

A
  1. Know the average caloric needed per day
  2. Low-fat, high-fiber approaches
  3. No diet has a “metabolic advantage”
  4. Read and use food labels
  5. Control hunger
25
Q

What are 3 guidelines to increase energy expenditure?

A
  1. Regular physical activity
  2. Add weight resistance/strength training
  3. Limit screen time
26
Q

If you eat less food what happens to your energy level?

A

It drops

27
Q

If you exercise more what happens to your food intake?

A

It increases

28
Q

Are people lazy and glutinous because of these inherent physiological drives?

A

No

29
Q

What is the first law of thermodynamics?

A

Energy can never be created nor destroyed

30
Q

What is the fat accumulation theory of overweight/obesity?

A

Overweight and obesity are not energy balance problems, they are fat accumulation problems

31
Q

According to the fat accumulation theory, what causes increased fat accumulation?

A

High insulin

32
Q

According to the fat accumulation theory, what causes high levels of insulin to be released?

A

High carb diets

33
Q

According to the fat accumulation theory, what would be the solution to the overweight/obesity problem?

A

Decrease the amount of insulin we secrete or increase our insulin sensitivity

34
Q

When the typical person feels hunger, what they are really experiencing?

A

Low blood suger

35
Q

What are the 4 main arguments against low carb diets?

A
  1. It causes ketosis
  2. The brain needs sugar
  3. It’s low in fruits and vegetables and thus nutrients
  4. The saturated fat and cholesterol problem
36
Q

Why are the 4 main arguments against low carb diets wrong?

A
  1. The diet does not have to be ketogenic to cause weight loss
  2. Your liver produces carbs
  3. Many fruits are fairly low in sugar, you may have to cut out very sugary fruits
37
Q

What are 4 other factors besides insulin that promote fat accumulation in the body?

A
  1. Stress
  2. Inflammatory diet
  3. Lack of nutrients in the diet
  4. Environmental toxins

Human Nutrition (21 decks)

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