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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
Describe the metabolism of carbs, fat and protein in the fed state
Carbs ---> glucose ---> glycogen/body fat stores Fat ---> fatty acids ---> body fat stores Proteins ---> amino acids ----> body fat stores/body proteins
26
Describe the metabolism of carbs, fat and protein in the fasting state
Glycogen stores ---> glucose ---> energy for brain, nervous system, blood cells Body fat stores ----> fatty acids ---> energy for other cells
27
Describe the metabolism of carbs, fat and protein in the starved state
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
Define body composition
The relative proportions of protein, fat, water, and mineral components in the body that make up the total body weight
29
Describe the andoid type of body fat distribution
Upper body obesity (mostly stomach) High risk of T2DM, CVD, HTN Found mostly in males
30
Describe the gynoid type of body fat distribution
Lower body obesity Harder on hip and knee joints Found mostly in women
31
Describe Ectomorph
Lean and angular, long limbs, slim narrow waist Weight loss easy Low levels body fat Difficult to gain LBM
32
Describe Mesomorph
Strong, athletic, muscular and slim hips Faster metabolism Gain muscle mass easily Lose weight easily
33
Describe endomorph
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
Body weight is the total of:
Fat free mass (FFM) and fat mass (FM)
35
BMI:
Mass (kg) / height (m) 2
36
Healthy BMI range:
18.5 - 24.9kg/m2
37
What are some limitations of BMI?
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
List the BMI for overweight, obese, morbid obese, super obese
Overweigh: 25 - 29.9 Obese: 30-40 Morbid obese: 40.1-50 Super obese: >50
39
What 3 alternatives are there to measure someone's height?
Ulna length Knee height caliper Demi span
40
What can mid upper arm circumference be used for?
Does not give specific weight, but can be used to estimate BMI: ``` <23.5cm = BMI <20kg/m2 >32cm = BMI >30kg/m2 ```
41
List 4 body composition measuring methods
Anthropometry Densitometry Bioelectrial impedance Imaging techniques
42
Describe benefits and limitations to anthropometry
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
Describe densitometry
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
Describe air displacement
Calculates volume of air displaces - calculates body composition from this % body mass, lean body mass, energy expenditure Accurate, expensive, not portable
45
Describe bioelectrical impedance
Non-invasive bedside measure Works on premise that fat does not contain water Can't use in dehydration, ascites, extreme BMI
46
Describe malnutrition
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
Which cancers are more common in obesity?
Liver Gallbladder Uterus Kidney
48
What is cachexia?
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
List some symptoms of cachexia
Weight loss Muscle atrophy Fatigue Weakness Loss of appetite
50
List some biological factors affecting body composition
Age Gender Genetics Ethnicity Menopausal state
51
List some lifestyle factors affecting body composition
Diet Physical activity Smoking Alcohol
52
List some health-related factors affecting body composition
Disease
53
List some biometric factors affecting body composition
Height Fat and muscle distribution

Block 1 (13 decks)

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