Nutrition Chapter 10 Flashcards by Ashley McCarthy

What is energy balance?

equilibrium between calories in and calories out
expenditure and intake are the same
weight will stay the same

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What is positive energy balance?

more calories in than calories out

weight gain will occur over the long term

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What is negative energy balance?

fewer calories in than calories out

weight loss will occur over the long term

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What are the four parts of energy expenditure?

basal metabolic rate
physical activity
thermic effect of food (TEF)
thermogenesis

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How is the calorie content of a food measured?

in a bomb calorimeter

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What is BMR?

basal metabolic rate
minimum amount of energy expended to keep a resting, awake body alive
~ 60-70% of total energy needs
varies between individual
keeps heart beating, body temp. up, respiration, etc.

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What is RMR?

resting metabolic rate

easier to measure than BMR

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What factors affect BMR?

age, gender, body composition, stresses, environmental temp, nutritional status, hormones, caffeine, smoking, fever, sleep, growth stage
more surface area --> higher BMR
more fat tissue --> lower BMR
more lean muscle tissue --> higher BMR
thyroid hormone

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What is PA?

physical activity 
increases energy expenditure beyond BMR
~ 20-40% of total energy needs
easiest component to control
varies widely among individuals

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What is TEF?

thermic effect of food
energy needed to digest, absorb, and metabolism the food you eat
~ 5-10% of energy expenditure
TEF for PRO > CHO > FAT
less energy used to transfer fat to adipose stores

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What is thermogenesis?

nonvoluntary physical activity

minimal contribution to EE

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How can energy expenditure be measured?

direct calorimetry - measures heat output
indirect calorimetry - measures O2 use
*stable isotopes - doubly labeled water

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How many calories do you need?

Estimated Energy Requirement (EER)
determined by 5 variables
1. height
2. weight
3. age
4. gender
5. PA level

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What is a healthy body weight?

body mass index (BMI)
body composition (fat mass:lean mass)
distribution of body fat (where?)
weight-related medical issues (HPT, Diabetes)

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What is BMI?

body mass index
preferred weight to height standard
kg/meters squared

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What are the BMI ranges?

underweight = 40

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What are the limitations of using BMI?

does not account for muscle mass

not applicable to: children, adolescents, pregnant and nursing women, people under 5’ tall, frail elderly

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What is body composition?

a measure of overweight vs overeat
body weight = fat + lean tissue (includes H2O)
how much weight is fat?
 8-24% body fat ideal for men
 21-35% body fat ideal for women

How is body fat estimated?

fatfold measure - calipers, very imprecise
hydrodensitometry
bioelectrical impedance
air displacement plethysmography
*dual energy x-ray absorptiometry (DEXA)

What is body fat distribution?

where the fat is located
measure waist circumference
risk increases if:
>40 inches in men, >35 inches in women

What kind of fat is located around the belly?

visceral fat/intra-abdominal fat/central adiposity/upper body fat
is more dangerous than lower body fat because it effects the organs
more common in men due to presence of testosterone
also encouraged by alcohol intake

What are health risks associated with being underweight?

unable to preserve lean tissue during wasting and medical stresses
not enough estrogen produced –> menstrual irregularities and infertility, osteoporosis, bone fractures

What are health risks associated with being overweight?

diabetes, hypertension, CVD, sleep apnea, respiratory diseases, certain cancers, osteoarthritis, pregnancy complications, gallbladder disease

What percent of obese are metabolically healthy?

~46%

being active, even if overweight, is better than being sedentary

How have eating patterns changed to encourage overweight and obesity?

eating more calories overall, not a specific macronutrient eating away from home more - less control increased portions

How can fat cells develop?

adipose cells can increase in size and increase in number hyperplasia is when they increase in number (divide as they get big) hypertrophy is when they increase in size they can shrink after growing, but can't decrease in number

What is fat cell metabolism?

lipoprotein lipase (LPL) promotes triglyceride storage in adipocytes more fat cells = more LPL activity as fat cells shrink, LPL remains loss of body fat signals gene to increase LPL

What are some interrelated causes of obesity?

1. genetics 2. environment 3. regulation of eating behavior

How is eating behavior regulated?

GO signals - hunger and appetite STOP signals - satiation and satiety many things can interfere with signals: neurotransmitters, neuropeptides, hormones, medications

What is the difference between hunger and appetite?

hunger - physiological drive to eat | appetite - psychological drive to eat

What is the different between satiation and satiety?

satiation - fullness immediately following a meal | satiety - fullness between meals

What are the benefits and dangers of obesity treatments?

Benefits - improve health, prevent and control chronic disease Dangers - fad diets, weight cycling, psychological problems

What are consequences of weight cycling?

increased risk of premature death and chronic disease, possibly lowers LDL, more likely to regain in around the belly rather than thighs, self-esteem issues

How can genetics impact obesity risk?

``` account for ~ 40% of weight differences affects metabolic rate, fuel usage, brain chem influences fat distribution thrifty metabolism gene set point theory ```

What are risk factors that signal a need to lose weight?

waist circumference, BMI hypertension, high LDL, low HDL, impaired glucose tolerance, smoking, family history of heart disease men >= 45 years old, women >= 55 years old

What are the health risks of fad diets?

``` unsustainable in the long term restrictive - removing entire food groups or macros nutritionally inadequate nausea, headache, death could lead to weight-cycling ```

Who is a candidate for prescription drug intervention?

BMI >= 30 (obese) BMI > 27 w/weight related conditions present all the drugs have side effects! must include behavior change

Who is a candidate for gastroplasty?

BMI > 40 BMI > 36 w/weight related conditions present been obese for 5+ years no history of alcoholism or psychiatric disease *requires major, lifelong lifestyle changes

What are reasonable ways to treat obesity?

1. control calorie intake 2. participate in physical activity 3. address behaviors and attitudes

What are components of a healthy eating plan?

be realistic about energy intake, emphasize nutritional adequacy, lower energy dense foods, small portions, focus on complex carbs, remember water, choose fats sensibly, watch for empty kcal

What are strategies for including physical activity?

make it a part of daily routine | duration and regularity are important

What are behavior modifications for weight-loss?

breaking the chain, cognitive restructuring, stimulus control, self-monitoring, contingency management

How is successful weight-loss defined?

maintained for at least 1 year | loss of >= 10% of initial body weight