Fundamentals of Nutrition Part 2 Chapter 8

Question 1

What is Energy Intake?

Answer 1

• Energy intake, is in the form of food and /or alcohol, matches the energy expended, primarily through metabolism and physical activity.
• Energy Intake: Food (solid and liquid) and alcohol
• Energy Output:
  – Basal Metabolism = Basal Metabolic Rate (BMR)
  – Thermic Effect of Food
  – Thermogenesis
  – Physical Activity

Question 2

What is Energy Balance?

Answer 2

• Positive energy balance
  – Energy intake > energy output
  – Results in weight gain
• Negative energy balance
  – Energy intake < energy output
  – Results in weight loss

Question 3

What is the Calorie Intake for Macronutrients and Alcohol?

Answer 3

– Lipids have 9 kcal/g
– CHO 4 kcal/g
– Protein 4 kcal/g
– Alcohol 7 kcal/g

Question 4

What is Body Mass Index (BMI) and the ranges?

Answer 4

The preferred weight-for-height standard

• Underweight = BMI < 18.5 kg/m2
• Healthy weight = BMI 18.5-24.9 kg/m2
• Overweight = BMI 25-29.9 kg/m2
• Obese = BMI 30-39.9 kg/m2
• Severely obese = BMI ≥ 40 kg/m2

Question 5

What are the Health risks involved with BMI?

Answer 5

The greater your BMI, the greater your risk of developing diseases like cardiovascular disease, hypertension, type 2 diabetes, gallstones, breathing problems, and certain cancers.

Being Underweight is associated with increased death rates, loss of menstrual cycle, pregnancy complications, low bone mass, slow recovery from illness/surger

• Above risks increases with smokers

Question 6

What is the Weight Loss Triad?

Answer 6

1. Control Energy Intake
2. Perform Regular Physical Activity
3. Control “Problem” Behaviors

Question 7

What is Hard and Soft Water?

Answer 7

• Hard water: high concentration of minerals calcium, magnesium & iron
  – Usually from underground wells
• Soft water: low concentration of these
  minerals
  – May contain added sodium

Question 8

What is Fluid Balance?

Answer 8

• Water shifts freely in and out of the cells
• Water follows substances like protein or sodium
• Water balance: Intake = water loss
  – Intake: from foods, beverages, pure water, metabolism by-product

– Loss: urine, feces, lungs & skin/ sweat

Question 9

What is the adequate intake of water for both Male and Women?

Answer 9

Men
FROM FLUID & FOOD:
3.7 litres (15 cups)

FROM FLUID ONLY:
3 litres (13 cups)

Women
FROM FLUID & FOOD:
2.7 litres (11 cups)

FROM FLUID ONLY:
2.2 litres (9 cups)

Question 10

What are the Functions of Water?

Answer 10

• Body temperature regulation
  – Water absorb any excess heat
  – Body secretes fluid via perspiration
  – Skin is cooled as perspiration evaporates
• Removal of body waste
  – Via urine
  – Urea excretion
  – Sodium excretion
  – Avoid concentrated urine
• Amniotic fluid, joint lubricants, saliva, bile

Question 11

What are some Dehydration Signs & Symptoms

Answer 11

– Thirst
– Loss of appetite
– Flushed skin
– Nausea
– Headache
– Faintness
– Irritability
– Weakness, fatigue, sleepiness
– Tingling in arms, hands & feet
– Muscle cramps
– Confusion, delirium
– Swollen tongue
– Kidney failure

Question 12

What is Cutting Back?

Answer 12

By controling calorie intake by being aware of kcal and fat content of foods
* Read food labels
* Keep a food diary

Question 13

Why is Regular Physical Activity Important?

Answer 13

• Fat use is enhanced with regular physical activity
• Increases energy expenditure

Regular Activity requires continuity so:
*Duration and regularity are important
* Make it a part of a daily routine