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Block 1 > Nutrition, Energy Balance and Body Composition > Flashcards

Nutrition, Energy Balance and Body Composition Flashcards

1
Q

What is nutrition?

A

The science of food and its relationship to health

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2
Q

What is most of our energy from food spent on?

A

Basal metabolism
e.g. temperature
autonomic systems - heart, lungs etc.

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3
Q

State some difference in energy expenditure in normal activity, high activity, and high metabolism

A

Normal activity - most energy spent on basal metabolism

High activity - same amount spent on basal metabolism, more spent on physical activity

High metabolism - more spent of basal metabolism, less same (as normal) spent on physical activity

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4
Q

Name some factors that affect basal metabolic rate

A

Height, gender, size

Age and body composition

Growth rate, activity

Fever, illness, stress

Environmental temperature

Fasting/starvation

Malnutrition

Sleep

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5
Q

Describe the eatwell plate

A

1/3 fruit and veg

1/3 bread, rice, potatoes, pasta

1/3 meat, fish, eggs, beans, high sugar, milk and dairy

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6
Q

List the 6 essential nutrients we need to survive

A

Water

Calories

Protein

Essential fatty acids

Vitamins

Minerals

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7
Q

Name the 3 macronutrients

A

Carbohydrate

Fat

Protein

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8
Q

Describe the function of carbohydrates

What % should it make up in a healthy diet?

A

Increase blood glucose levels

Supply energy

50-75% of a healthy diet

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9
Q

Describe the function of protein

What % should it make up in a healthy diet?

A

Growth and repair

10-20% of a healthy diet

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10
Q

Describe the function of fats

What % should it make up in a healthy diet?

A

Maintaining healthy skin and hair

Maintaining body temperature

Promoting healthy cell function

Storage of fat-soluble vitamins

15-30% of a healthy diet

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11
Q

List the fat-soluble vitamins

A

D, E, A, K

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12
Q

List the source and function of vitamin A

A

Fish oil, green veg

Eyesight, growth, infection

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13
Q

List the source and function of the B vitamins

A

Peas, grain, dairy, meat, fish, liver, egg, green veg

Carbohydrate, fatty acid, protein metabolism, nucleic acid synthesis

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14
Q

List the source and function of vitamin C

A

Peppers, spinach, citrus

Cartilage and bones

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15
Q

List the source and function of vitamin D

A

Sunlight, eggs, butter

Calcium and phosphate metabolism

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16
Q

List the source and function of vitamin E

A

Vegetable oil

Antioxidant

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17
Q

List the source and function of vitamin K

A

Vegetables, fruit

Clotting

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18
Q

List 5 main minerals

A

Iron

Calcium

Zinc

Magnesium

Potassium

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19
Q

List the source and function of iron

A

Red meat, fortified cereals, green leafy veg

Component of Hb

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20
Q

List the source and function of calcium

A

Milk, tinned sardines with bones

Bones and teeth
Nerve and muscle function

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21
Q

List the source and function of zinc

A

Meat, seafood, wholegrains

Enzymes, immune system

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22
Q

List the source and function of magnesium

A

Meat, dairy, green veg, nuts

Metabolism, nerve and muscle function

23
Q

List the source and function of potassium

A

Fruit and veg

Fluid balance, nerve and muscle function

24
Q

Outline the fed state, fasting state, starved state

A

Fed state - 0-4 hours after food

Fasting state - 4-12 hours after food

Starved state - 12+ hours after food

25
Q

Describe the metabolism of carbs, fat and protein in the fed state

A

Carbs —> glucose —> glycogen/body fat stores

Fat —> fatty acids —> body fat stores

Proteins —> amino acids —-> body fat stores/body proteins

26
Q

Describe the metabolism of carbs, fat and protein in the fasting state

A

Glycogen stores —> glucose —> energy for brain, nervous system, blood cells

Body fat stores —-> fatty acids —> energy for other cells

27
Q

Describe the metabolism of carbs, fat and protein in the starved state

A

Body protein –> amino acids —> glucose —> energy for brain, nervous system, blood cells

Body fat stores –> fatty acids —> energy for other cells

Amino acids and fatty acids also make ketone bodies, which can be used as energy for the brain, nervous system and blood cells

28
Q

Define body composition

A

The relative proportions of protein, fat, water, and mineral components in the body that make up the total body weight

29
Q

Describe the andoid type of body fat distribution

A

Upper body obesity (mostly stomach)

High risk of T2DM, CVD, HTN

Found mostly in males

30
Q

Describe the gynoid type of body fat distribution

A

Lower body obesity

Harder on hip and knee joints

Found mostly in women

31
Q

Describe Ectomorph

A

Lean and angular, long limbs, slim narrow waist

Weight loss easy

Low levels body fat

Difficult to gain LBM

32
Q

Describe Mesomorph

A

Strong, athletic, muscular and slim hips

Faster metabolism

Gain muscle mass easily

Lose weight easily

33
Q

Describe endomorph

A

Round, short and tampering limbs

Larger boned, plump/stocky appearance

Round faces, large thighs and hips

High body fat

Easily build muscle

Weight loss difficult

34
Q

Body weight is the total of:

A

Fat free mass (FFM) and fat mass (FM)

35
Q

BMI:

A

Mass (kg) / height (m) 2

36
Q

Healthy BMI range:

A

18.5 - 24.9kg/m2

37
Q

What are some limitations of BMI?

A

Doesn’t consider body composition

Should be used in conjunction with other measures e.g. waist circumference

Age and gender dependent

Different classifications for Asian and Afro-Caribbean populations

38
Q

List the BMI for overweight, obese, morbid obese, super obese

A

Overweigh: 25 - 29.9

Obese: 30-40

Morbid obese: 40.1-50

Super obese: >50

39
Q

What 3 alternatives are there to measure someone’s height?

A

Ulna length

Knee height caliper

Demi span

40
Q

What can mid upper arm circumference be used for?

A

Does not give specific weight, but can be used to estimate BMI:

<23.5cm = BMI <20kg/m2
>32cm = BMI >30kg/m2
41
Q

List 4 body composition measuring methods

A

Anthropometry

Densitometry

Bioelectrial impedance

Imaging techniques

42
Q

Describe benefits and limitations to anthropometry

A

Estimates volume of adipose tissue

Sensitive to ethnic + age variations in fat distribution

Serial measurements are most sensitive - comparison tables

Limitations - assumes constant ratio of subcutaneous and total fat

43
Q

Describe densitometry

A

Measures % body fat

Under water weighing - breath out as much air as possible

Sensitive to variations in bone mass and changes in water temperature

Hard to use in young, sick, old

BODPOD now in use - air displacement

44
Q

Describe air displacement

A

Calculates volume of air displaces - calculates body composition from this

% body mass, lean body mass, energy expenditure

Accurate, expensive, not portable

45
Q

Describe bioelectrical impedance

A

Non-invasive bedside measure

Works on premise that fat does not contain water

Can’t use in dehydration, ascites, extreme BMI

46
Q

Describe malnutrition

A

A state of nutrition in which a deficiency or excess of energy, protein, and other nutrients causes measurable adverse effects on tissue/body form, function, and clinical outcome

47
Q

Which cancers are more common in obesity?

A

Liver

Gallbladder

Uterus

Kidney

48
Q

What is cachexia?

A

A condition of abnormally low weight, weakness and general bodily decline associated with chronic disease

Disproportionate loss of skeletal muscle rather than body fat

49
Q

List some symptoms of cachexia

A

Weight loss

Muscle atrophy

Fatigue

Weakness

Loss of appetite

50
Q

List some biological factors affecting body composition

A

Age

Gender

Genetics

Ethnicity

Menopausal state

51
Q

List some lifestyle factors affecting body composition

A

Diet

Physical activity

Smoking

Alcohol

52
Q

List some health-related factors affecting body composition

A

Disease

53
Q

List some biometric factors affecting body composition

A

Height

Fat and muscle distribution

Block 1 (13 decks)

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