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Nutrition 251 > Energy/Weight Management > Flashcards

Energy/Weight Management Flashcards

1
Q

Hunger

A

signals a physiological need for food

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2
Q

satiation

A

you stop eating after a meal because of satiation due to signals from your stomach and hormone changes

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3
Q

Satiety

A

occurs after a meal due to feelings of fullness and satisfaction, resulting in you not eating for a while.

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4
Q

Appetite

A

influences amount of food consumed and is affected by a multitude of factors (aroma of food, emotions, routines, stress, illness,unfamiliarity of food).

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5
Q

Hypothalamus

A

small region of brain that coordinates the input from the nervous system and hormonal system indicating hunger, satiation, and satiety.

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6
Q

Cholecystokin

A
  • released from small intestine when fat is present

- sends a strong signal of satiety and inhibits food intake.

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7
Q

Neuropeptide Y

A
  • produced in the brain

- causes carbohydrate cravings

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8
Q

______ is the most satiating. ________ are satiating because they fill the stomach and are slowly absorbed. _____ in a meal results in little satiation because of its high energy density.

A

1) Protein
2) high fiber foods
3) fat

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9
Q

When considering satiety, ____ ends up playing an important role of keeping hunger at bay and increasing meal interval time.

A

fat

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10
Q

Energy expenditure generates heat (_______) and can be determined by directly measuring the heat the body produces or indirectly measuring the oxygen the body consumes. These are known as ______ and ______ calorimetry.

A
  1. thermogenesis

2. direct and indirect

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11
Q

Total energy expenditure (TEE) has three basic components:

A
  1. basal metabolic rate (BMR) (60-65)
  2. thermic effect of food (5-10%)
  3. physical activity (25-35)
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12
Q

Basal Metabolic Rate (BMR)

A

energy required to maintain life when the body is at complete rest and fasting for 12 hrs.

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13
Q

Factors affecting BMR

A
  • body composition
  • gender
  • age
  • environmental temperature
  • fasting/ starvation
  • hormones
  • smoking
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14
Q

BMR
___ KCAL/KG/HR (MEN)
___ KCAL/KG/HR (WOMEN)

A
  1. 1

2. 0.9

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15
Q

Thermic Effect of Food and what is it affected by?

A
  • energy to process good (digestion and absorption)

- affected by meal size, and meal composition

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16
Q

Physical Activity and Total energy expenditure

A

energy for voluntary movement of skeletal muscles

  • affecting by body composition
  • activity
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17
Q

Variables included in the DRI equation most often includes:

A
  • gender
  • height
  • weight
  • age
  • physical activity
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18
Q

Total energy expenditure (TEE) for men

A

TEE= 662-9.53(age)+(physical activity)(15.91*weight(kg))+539.6(height(m))

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19
Q

Total energy expenditure (TEE) for women

A

TEE= 354-6.91(age)+(physical activity)(9.36*weight(kg))+ 726(height(m))

20
Q

Physical Activity Levels for women

of the following categories: sedentary, low active, active, and very active.

A

sedentary: 1.00
low active: 1.12
active: 1.27
very active: 1.45

21
Q

Physical Activity Levels for men

of the following categories: sedentary, low active, active, and very active.

A

sedentary: 1.00
low active: 1.11
active: 1.25
very active(2-3hr/day): 1.48

22
Q

An individual at a healthy weight should:

A
  • be within the recommended range of Boddy mass index (BMI)
  • have a body fat distribution that minimizes risk for disease
  • be metabolically fit (lacking biochemical risk factors for chronic disease)
23
Q

How to calculate BMI

A 
BMI= weight/height^2
weight(kg)= lb/2.2
height= inches*0.0254
24
Q

Percent Body fat for
athletic men and women
regular men and women

A

athletic man: 5-10%
athletic woman: 15-20%
man: 18-25%
woman: 23-32%

25
Q

Women below a minimum of percent body fat about 13-17% have and added health risk, as they are unable to produce adequate amounts of _______ and are risk for _____ and _______.

A
  1. estrogen
  2. infertility
  3. osteoporosis
26
Q

High levels of Intra-abdominal fat is considered the ______ shape and s linked as a significant risk factor for heart attack or stroke. This is more common in ______ and ______.

A

apple more common in men and in women post-menopasual

27
Q

The ______ shaoe, fat located on hips and thighs does not present the same risk as a apple shape body.

A

pear

28
Q

Women and a waist circumference greater than ____ inches and men with a waist circumference greater than ___ inches have high risk for diseases.

A

1) 35

2) 40

29
Q

Methods of estimating body composition

A
  1. Underwater weighing or hydrodensity (very accurate)
  2. Bioeletrical impedance
  3. Fatfold measure (low accuracy)
  4. Waist circumference (moderate accuracy)
30
Q

What percentage of americans are overweight and obese?

What percentage of american children are obese?

A

overweight adults: 34%
obese adults: 34%
obese children: 17%

31
Q

When excess energy is consumed, adipose cells increase production of______ encouraging fat deposition.

A

lipoprotein (LPL)

32
Q

Set-Point Theory

A
  • the body tends toward homeostasis
  • or physiological balance. This makes it harder to lose weight because when weight decreases basal metabolism decreases.
33
Q

Three factors that influence weight status

A
  1. Leptin
  2. Ghrelin
  3. Lipoprotein lipase
34
Q

Leptin

A
  • hormone secreted by adipose and stomach tissues

- promotes negative energy balance by suppressing hunger and increasing metabolic rate

35
Q

Ghrelin

A

hormone produced by stomach

- triggers desire to eat before a meal and promotes efficient energy storage

36
Q

Lipoprotein (LPL)

A

-reason why men have more fat in abdominal area and women have more fat in hips and thighs

37
Q

Environmental factors affecting body composition:

A
  • increasing energy intake
  • high fat diet
  • economics
  • culture
  • sedentary lifestyle
38
Q

Anorexia nervosa

A

self-starvation, excessive weight loss, and intense fear of food related to a distorted sense of body image

39
Q

Bulimia nervosa

A

exercising, and use of laxatives and or diurectics

40
Q

Binge eating disorder

A

recurrent episodes of binge eating without purging.

41
Q

Bariatric surgery should be a last resort and reserved for individuals:

A
  • with clinically severe obesity (>100lbs overweight or BMI greater than or equal to 35-40
    • with no history of psycholgical problems or eating disorders
  • who have not achieved weight loss with dieting and exercise
  • who understand risks of surgery and who have strong motivation to comply with the post surgery treatment plan
42
Q

Benefits of a modest weight loss:

A
  • decrease elevated blood pressure, total cholesterol, LDL cholesterol, triglycerides, insulin resistance
  • increase in HDL cholesterol
  • decreased risk of cancers
  • decreased pain in arthritis
43
Q

Permanent lifestyle changes

A
  • gradual weight loss
  • manageable changes in dietary habits
  • responsible amounts of exercise
  • awareness of emotional factors that negatively influence appetite
44
Q

Weight Maintenance Wheel consists of

A

behavior modification
physical activity
healthy eating plan

45
Q

Steady weight loss is ___ to ___ lb per week,

A

0.5-2 lbs per week

46
Q

Advantages of Physical Activity as part of a weight loss program:

A
  • increases lean body mass, basal metabolic rate feelings of well being and self esteem
  • improves cardiovascular fitness, decreases blood pressure, and decreases insulni resistance
47
Q

Principles of the Non-diet Philosophy

A
  • human beings come in a variety of sizes and shapes
  • no ideal body size, shape, or weight
  • appearance stereotyping is inherently unfair based on superficial factors
  • respect the bodies of others
  • each person is responsible for taking care of his or her body
  • good health is not defined by body size
  • people of all sizes and shapes can reduce their risk of poor health by adopting a healthy lidestyle

Nutrition 251 (7 decks)

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