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BPK 311 > Final (everything but MT2) > Flashcards

Final (everything but MT2) Flashcards

1
Q

what is the energy balance equation

A

output>input = negative balance; weight loss

input>output = positive balance; weight gain

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2
Q

What is energy input

A

calories that or body gets from foods we eat

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3
Q

what are the 3 main macronutrients that are sources of energy

A

4kcal/g for carbs
4kcal/g for protein
9kcal/g for fats
(alcohol can also be a source, @7kcal/g)

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4
Q

What are some factors that affect energy input

A

neuroendocrine factors (hormones, neurotransmitters, etc like leptin)

filling/distention of stomach

social/psychological factors

food availability/appeal

genetics

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5
Q

What happens when there is a lack of leptin?

A

sends satiety signals to stop eating; lack of leptin leads to weight gain

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6
Q

What is satiety

A

neural state that leads to stopping of food intake (things like loss of desire to eat, is the opposite of hunger)

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7
Q

What is hunger

A

physiological drive to eat

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8
Q

what is appetite

A

psychological desire to eat (more conditional than hunger)

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9
Q

What are some hormones that impact the energy balance

A

Leptin - lowers food intake
NPY (neuropeptide Y) - increases food intake
Ghrelin - increases food intake
PYY (peptide YY) - lowers food intake
CCK (cholecystokinin) - lowers food intake
apoA IV (apolipoprotein A4) - lowers food intake

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10
Q

How does the hypothalamus impact hormones and neural signals in relation to energy balance

A

is the central integrator of circulatory signals (hormones)

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11
Q

Describe the pathway of PYY

A

digestion of food stimulates PYY and CCK production, resulting in the hypothalamus lowering NPY activity to increase satiety

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12
Q

Describe the pathway of leptin

A

as nutrients are stored in fat cells, leptin release is stimulated that signals the hypothalamus to lower NPY activity

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13
Q

describe the pathway of ghrelin

A

an empty stomach secretes ghrelin, which signals to the hypothalamus to increase the activity of NPY, while the fat cells stop secreting leptin

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14
Q

What are the 3 ways energy is outputed

A

REE - resting energy expenditure (65% of total output, minimum calories used by the body to maintain homeostasis)
TEF - thermic effect of food (10%, acute rise in energy use after meal, influenced by the meal size and macronutrient composition)
PA - physical activity (25%, highly variable)

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15
Q

WHat is BMI

A

measure of weight (kg)/height (cm squared)

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16
Q

what are two ways to measure Bodyfat

A

skinfold thickness
underwater weight

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17
Q

WHat is lean body mass (LBM)

A

body muscle

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18
Q

what is fat free mass (FFM)

A

LBM + water/minerals

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19
Q

What are the BMI ranges?

A

under 18.5 - underweight
18.5-24.9 - normal (lowest mortality risk from 21-24)
25-29.9 - overweight
30-34.99 - obesity1
35-39.9 - obesity 2
over 40 - obesity 3

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20
Q

Why is there a large increase in obesity over the last few decades?

A

high availability of high energy foods
lower physical activity

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21
Q

how many canadians are overweight

A

1 in 3

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22
Q

how many canadians dont get enough exercise

A

8 in 10

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23
Q

WHat are the 2 circumference measurements

A

waist to hip ratio - good indicator of obesity and co-morbidities

waist circumference - if larger than 100cm for men and 90 cm for women, 50% of this population have health problems related to metabolic syndrome which is a combination of the following three

-atherogenic dyslipidemia (high cholesterol
-hypertension
-high blood glucose

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24
Q

What are the 2 types of fat

A

essential - around vital organs and breasts in women (3% in men, 12% in women)

Storage - non essential fat that can be mobilized for energy

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25
Q

How is fat distributed

A

visceral - intra abdominal and associated with metabolic syndrome (men usually have more)
Upper subcutaneous - (apple shaped, high waist-hip ratio)
lower subcutaneous- (pear shaped)

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26
Q

WHat are some health risks with obesity (BMI>30)

A

-type 2 diabetes
-hypertension
-heart disease & stroke
-cancer
-joint disease (e.g., knee)
-INFLAMMATION chronic low-level….contributes to increased risk of some cancer

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27
Q

WHat is white adipose tissue

A

fat/energy storage

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28
Q

what is brown adipose tissue

A

regulatory functions and energy balance (heat production)

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29
Q

how do adipocytes grow

A

hypertrophy and hyperplasia, with weight loss the cell size decreases but not the number

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30
Q

How is fat mobilized in the body

A

Hormone sensitive lipase mobilizes TG into Fatty acids in adipocytes, and lipoprotein lipase converts free floating TG into fatty acids , both for use in the muscles and cells as energy

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31
Q

WHat are the 3 components most strategies use to manage obesity

A

diet control
physical activity
behaviour (slow eating)

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32
Q

what are the general principles behind energy restricted diets

A

intake should be lower than output

adequate nutrient intake and physical activity should be ensured

should all be combined with lifestyle changes

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33
Q

WHat are some diet categories

A

-moderate calorie deficient (1200-1500)
-low calorie diet (1000-1100)
very low calorie diet (800) - only when BMI is above 32

the greater the caloric restriction, the greater risk of micronutrient deficiencies

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34
Q

What are some issues with FAD diets

A

unbalanced macronutrients

exclusion of major food group

micronutrient deficiencies

replacement of foods with supplements

lack of emphasis on physical activity

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35
Q

What are 4 complex interactions that can offset energy balance and promote obesity

A

psychology (social/individual)

food (production/consumption)

Physical activity (environment and individual)

Physiology

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36
Q

How does childhood obesity treatment differ to adult obesity treatment

A

low physical activity problem

involves controlled weight gain, not loss

formula for estimated weight gain per year is:

estimated weight gain = [(est adult weight +/- 10%) - current child weight] / years to adulthood

37
Q

What are the 3 types of coronary heart disease

A

Atherosclerosis

thrombosis

inflammation

38
Q

WHat is atherosclerosis

A

buildup of plaque in blood vessel

promoted by factors that increase serum cholesterol (LDL to HDL ratio), TG concentration, and chronic inflammation

39
Q

What are some factors that can have an impact on CHD risk

A

smoking
low physical activity
diabetes and visceral obesity
age/gender
family history
hypertension
stress

40
Q

WHat are the dietary fatty acids

A

Saturated (no double bonds) (raises CHD risk by promoting LDL) - butter, cheese, meats

unsaturated (double bond) (good for you, found in olive/canola oil and butter)

Essential fatty acids (omega-6 - linoleic, proinflammatory, found in sunflower, peanuts, corn) (Omega-3 - alpha-linolenic, anti-inflammatory, found in canola oils and fish)

Trans-fatty acids (meats/dairy and chemical partial hydrogenation (heating)) - have double bond with no kink (non-cis)

41
Q

What are prostaglandins, prostacyclins, and thromboxanes

A

autocrine/paracrine signalling lipids derived from fatty acids

42
Q

What are dietary oils

A

most abundant fatty acid, olive oil is monounsaturated with the main component being oleic acid

43
Q

WHat are chylomicrons

A

made in enterocytes, enter blood via lymph and assist with lipid delivery (High TG)

44
Q

What are VLDL

A

very low density lipoprotein

produced by liver

lipid delivery to tissues (high in TG)

45
Q

WHat is LDL

A

Low density lipoprotein

produced through metabolism of VLDL

major source of exogenous cholesterol tissues

46
Q

what is HDL

A

High density lipoprotein

produced by liver

anti-atherogenic, reverses cholesterol transport

good for health

47
Q

How do you calculate the total change in cholesterol?

A

total change (mg/dl) = 2.1 (change in SFA intake) + 0.07 (change in dietary intake in mg/day) - 1.2 (change in dietary intake in percentage)

48
Q

WHat are some antioxidant vitamins

A

vitamin E

49
Q

what are some anti-homocysteine b-vitamins

A

folate, B12, and B6

50
Q

How much fiber intake is recommended

A

25-30g per day, lowers LDL by 10%

51
Q

What do plant sterols do

A

lower cholesterol and bile absorption in GI tract

52
Q

What are the dietary guidelines for CVD prevention

A

Lowering plasma cholesterol

less saturated and trans fat foods

lower energy intake for weight loss

more fiber, fruits, and veggies

more omega 3

53
Q

What are some factors involved with hypertension

A

body fat/weight (most important)

salt intake

alcohol intake

physical inactivity

genetics

old age

metabolic syndrome

53
Q

What is the Dash Diet

A

Dietary Approaches to Stop Hypertension

emphasizes plant foods and restricts processed meats and foods high in salt and saturated fat

54
Q

WHat is nutrition in adulthood primarily aimed at

A

preventing age related disease development

55
Q

what are some nutrition related challenges that may be more relevant to adulthood

A

lack of time for food prep/planning leading to more processed and fast foods

56
Q

What are some general nutritional recommendations for adults

A

increase intake of fruits/veggies due to high phytochemicals and nutrient density

consume less saturated fats and more omega 3 fats

replace simple sugars with complex carbs

take supplements to avoid deficiencies (should not replace servings of fruits and should not lower motivation to make other changes)

57
Q

What are nutraceuticals

A

dietary supplements where the active compound is taken at high doses for pharmacological effects

58
Q

WHat are probiotics

A

beneficial live bacteria consumed with fermented foods (yogurt) or taken as pill form

59
Q

What are prebiotics

A

food components (fiber/phytochemicals) that promote beneficial bacteria growth in the gut by creating a healthy microbiota

60
Q

What is the function of the human microbiome

A

to metabolize dietary components like fiber

61
Q

What are some functions of fiber

A

increased rate of transit thru colon

prevention of constipation

prebiotic effect

decreased LDL

decreased glucose absorption rate

increased satiety

62
Q

What are some examples of soluble fiber

A

pectins
psyllium
inulin

63
Q

what are some examples of insoluble fiber

A

cellulose
chitin
lignins

64
Q

what are xenobiotics

A

compounds not made by the body, they are modified by cytochrome P450 (CYP) and metabolized to eliminate xenobiotics from the body. Phytochemicals (like naringenin - lowers, or hyperforin - increases) can affect CYP activity and can affect elimination of xenobiotics

65
Q

What are antinutrients

A

substances that interfere with nutrient absorption

exampkes include

  • phytic acid (from seeds/grain, interferes with absorption of positively charged minerals)

Oxalic acid (tea, spinnich, interferes with calcium absorption)

amylase inhibitors (kidney beans, interfere with starch digestion)

protease inhibitors (soy, interferes with protein digestion)

Lectins (plant foods, interferes with nutrients)

66
Q

What are phytochemicals

A

found in plants, have antioxidant properties but are not efficiently absorbed in the gut.

67
Q

what are flavonoids

A

large group of phytochemicals that have potent antioxidant activities, and can reduce the risk of cancer and CVD

68
Q

WHat are carotenoids

A

antioxidant phytochemicals that reduce risk of disease (like beta-carotene in fruits)

69
Q

what are phytoestrogens

A

hormone related effects and lowers risk of cancer and disease, found in pumpkin and flax

70
Q

what benefits does Garlic have

A

active compound - thiols
alliin -> allicin

anticoagulant and antibacterial

71
Q

WHat benefits does tea have

A

Camella sinesis

green - unoxidized
black - oxidized

rich in flavonoids and catechins
lowers risk of CVD

72
Q

What does Vaccinium do

A

Berries (like blue berries)

rich in anthocyanin flavonoids

higher bioactivity

73
Q

What benefits does soy have

A

lowers risk of chronic diseases

high quality protein source

source of isoflaones

however can be allergenic and can contain substances that lower absorption of micronutrients

74
Q

How much weight should mothers gain during pregnancy

A

12-16kg, lower weight gain recommended with higher BMI women

75
Q

What are the most common deficiencies associated with pregnancy

A

iron, calcium, and folate

recommended higher intakes of magnesium, calcium, and phosphorus

76
Q

What are some general recommendations regarding nutrition during pregnancy

A

sufficient macro/micro nutrients

avoid all alcohol and high caffeine

normal sodium intake for fluid balance

increase energy intake by 15-20% for energy

50% higher protein intake for tissue synthesis

50% higher vitamin B6 intake for protein synthesis support

30% higher vitamin B3, B1, and B2 intake for metabolic purposes

50% higher vitamin B9 intake (DNA synthesis support)

50% higher Iron intake for more red blood cell production

40% higher zinc intake for metabolic reactions and developmental defect reduction

50% higher iodine for prevention of mental retardation

10-15% more magnesium to lower risk of pre-eclampsia

77
Q

WHat do deficiencies of folate lead to in pregnancy

A

severe - megaloblastic anemia (large blood cells due to blocked DNA synthesis)

Mild - premature/low birth weight risk, as well as neural tube defects

78
Q

How much vitamin A is needed for pregnant women

A

same as normal, excess retinoids can cause higher risk of developmental abnormalities

79
Q

What is pre-eclamsia

A

high BP
high urinary protein
edema
low uterine blood flow
loss of placental size
occurs in 5% of pregnancies, often in the 3rd trimester
associated with low vitamin D and magnesium, obesity, hypertension, and diabetes

80
Q

what is eclampsia

A

progression of pre-eclampsia

seizures
dizziness
disturbed eyesight
can be fatal
often requires immediate c-section

81
Q

WHat are 3 other issues with pregnancy

A

nausea/vomiting (very common, recommended to eat smaller meals and more snacks)

constipation and hemorrhoids (increased fluid and fibre-rich foods)

gastric reflux (heartburn) -recommended to slow eating process and avoid large fluid volumes

82
Q

What are some foods you should eat during pregnancy

A

milk and other high protein foods

fish for omega 3 fats (low in mercury)

increased veggies

increased high nutrient density foods

minimize exposure to pesticides from non-organic plants (apples,strawberries, grapes, celery, peaches, spinich, bell peppers, nectarines, cucumbers, tomatoes, snap peas, and potatoes)

minimize mercury exposure (ocean fish)

minimize BPA

83
Q

WHat are the benefits for lactation

A

nutritionally balanced

anti infection factors

non allergenic

can lower risk of diseases and cancers

84
Q

what is the compensation of lactated milk

A

depends on mothers diet, contains trans fat along with vitamins and minerals,cholesterol and calcium not affected by diet

85
Q

WHat are the dietary recommendations for a lactating mother

A

increase calories by 300-400 per day

increase protein by 50%

increase zinc by 50%, iodine by 90%

decrease iron by 50%

increase vitamin A by 90%

increase vitamin C by 80%

increase essential fatty acid intake

86
Q

WHat are the diet recommendations for infancy/childhood

A

sufficient energy intake is critical to maintain normal growth

higher protein recommendations

iron / amino acid deficiency is common

cow milk not recommended til age of 1 due to immature kidney function

require more water per kg

iron fortified cereal is usually the first food

fruit juices not recommended before 6 months due to high sugar

iodine deficiency is a global issue with low marine food consumption and iodized table salt

87
Q

what are the dietary recommendations for adolescence

A

more concerns involving eating disorders

sufficient energy and high quality protein for body growth

reduce sugar (common problem of excessive added sugar and fats)

conditions of overweight and obesity is a growing issue, relates to lack of activity and excessive energy intake

calcium recommendations are highest in teens alongside vitamin D for calcium absorption and bone health

BPK 311 (2 decks)

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