Energy/Weight Management Flashcards
Hunger
signals a physiological need for food
satiation
you stop eating after a meal because of satiation due to signals from your stomach and hormone changes
Satiety
occurs after a meal due to feelings of fullness and satisfaction, resulting in you not eating for a while.
Appetite
influences amount of food consumed and is affected by a multitude of factors (aroma of food, emotions, routines, stress, illness,unfamiliarity of food).
Hypothalamus
small region of brain that coordinates the input from the nervous system and hormonal system indicating hunger, satiation, and satiety.
Cholecystokin
- released from small intestine when fat is present
- sends a strong signal of satiety and inhibits food intake.
Neuropeptide Y
- produced in the brain
- causes carbohydrate cravings
______ 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.
1) Protein
2) high fiber foods
3) fat
When considering satiety, ____ ends up playing an important role of keeping hunger at bay and increasing meal interval time.
fat
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.
- thermogenesis
2. direct and indirect
Total energy expenditure (TEE) has three basic components:
- basal metabolic rate (BMR) (60-65)
- thermic effect of food (5-10%)
- physical activity (25-35)
Basal Metabolic Rate (BMR)
energy required to maintain life when the body is at complete rest and fasting for 12 hrs.
Factors affecting BMR
- body composition
- gender
- age
- environmental temperature
- fasting/ starvation
- hormones
- smoking
BMR
___ KCAL/KG/HR (MEN)
___ KCAL/KG/HR (WOMEN)
- 1
2. 0.9
Thermic Effect of Food and what is it affected by?
- energy to process good (digestion and absorption)
- affected by meal size, and meal composition
Physical Activity and Total energy expenditure
energy for voluntary movement of skeletal muscles
- affecting by body composition
- activity
Variables included in the DRI equation most often includes:
- gender
- height
- weight
- age
- physical activity
Total energy expenditure (TEE) for men
TEE= 662-9.53(age)+(physical activity)(15.91*weight(kg))+539.6(height(m))
Total energy expenditure (TEE) for women
TEE= 354-6.91(age)+(physical activity)(9.36*weight(kg))+ 726(height(m))
Physical Activity Levels for women
of the following categories: sedentary, low active, active, and very active.
sedentary: 1.00
low active: 1.12
active: 1.27
very active: 1.45
Physical Activity Levels for men
of the following categories: sedentary, low active, active, and very active.
sedentary: 1.00
low active: 1.11
active: 1.25
very active(2-3hr/day): 1.48
An individual at a healthy weight should:
- 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)
How to calculate BMI
BMI= weight/height^2 weight(kg)= lb/2.2 height= inches*0.0254
Percent Body fat for
athletic men and women
regular men and women
athletic man: 5-10%
athletic woman: 15-20%
man: 18-25%
woman: 23-32%
