Module 03 Flashcards
How many kJ is 1kcal?
4.18
What is the equation for energy balance?
Energy in- energy out
What occurs with a 0 energy balance?
Weight is maintained
What occurs with a negative energy balance?
Weight loss occurs
What occurs with a positive energy balance?
Weight gain occurs
What is the equation for total energy requirements?
Basal needs + activity + thermogenesis
What is basal metabolic rate a measure of?
Oxygen consumption and CO2 release
What is measured in place of BMR and why?
Resting metabolic rate
It is challenging to get the conditions to measure BMR
What causes BMR to increase?
Injury, infection, burns
What is thermogenesis?
Metabolic rate that occurs in response to some stimulus
What are some things that stimulate thermogenesis?
Drugs, exposure to cold, stress, food
How is BMI calculated?
Weight (kg) / Height^2 (m)
What category of BMI is considered obese?
30 or higher
Who does BMI not apply directly to?
Children or young adults who are growing, muscular athletes, heavy set but fit individuals, some ethnic groups, and the elderly
What waist circumference is concerning?
Greater than 40 inches in men or 35 inches in women
Why is visceral fat more of a health risk?
It is in amongst the organs which can be problematic
What is yo-yo dieting?
People decide they want to lose weight for a reason and then they end up going back to their old habits and their weight increases
What factors are important to losing weight and maintaining it?
Following a sensible and balanced diet you enjoy, having fewer total calories, and enjoying physical activity
What are important aspects of a diet?
Lower in kcal, adequate in nutrients, high satiety value, adaptable, cost efficient, easy, and educational
What is a crash diet?
A quick diet to lose a lot of weight in a short amount of time by eating very little
What is an issue with low carbohydrate-high protein diets?
Our red blood cells rely solely on carbohydrates to function, so this leads to protein breakdown to maintain glucose levels
What is added on the new food labels?
Uniformity among serving sizes, exact amounts of nutrients are given, the micronutrients which are problematic are displayed, and daily value stands out more
What changes were made to the ingredient lists?
They are in order from most to least, with like ingredients now grouped
What is the criteria for a food to be considered low fat?
Less than or equal to 3g per serving
What is the criteria for a food to be considered low in saturated fat?
Less than or equal to 2g and 15% or less kcal from saturated and trans fat combined per serving
What is the criteria for a food to be considered trans fat free?
Less than or equal to 0.2g of trans fat and less than or equal to 2g of saturated and trans fat combined per serving
What is the criteria for a food to be considered a source of fibre?
Greater than or equal to 2g of fibre per serving
What is the criteria for a food to be considered a high source of fibre?
Greater than or equal to 4g of fibre per serving
What is the criteria for a food to be considered a very high source of fibre?
Greater than or equal to 6g of fibre per serving
What is the criteria for a food to be considered light energy or fat?
At least 25% less fat or calories than the original product per serving
When can a food say it may reduce osteoprososis?
If it has at least 200mg of calcium per serving
When can a food say it reduces high blood pressure?
If it has less than 140mg of sodium/serving and more than 350mg of potassium/serving
What does being saturated and trans fat free reduce the risk of?
Coronary disease
What do fruits and vegetables reduce the risk of?
Some cancers and heart disease
When can oat products say they help lower cholesterol?
If they have a minimum of 0.75g of fibre/serving.
What are common for fraudulent products?
Phrases like “miracle” and “secret cure”, pseudoscience, panacea, no side effects, anti-establishment, and when the information is full of anecdotes
