Nutrition - Energy balance & Medical conditions Flashcards
Energy balance
Takes into account the amount of food consumed (calories in) and the amount expanded (calories out)
Neutral energy balance
Where the calories taken in are equal to calories expended
Positive energy balance
When more calories are consumed than expended, fat stores increase and weight is gained
Negative energy balance
When calories consumed is less than calories expended, fat stores decrease and weight is lost
Energy usage
energy used at rest comes from 2/3 fat and 1/3 glycogen
Glycogen is used during warm ups and high intensity exercise
Fat is mainly used for long duration, lower intensity exercise
Thermal effect of food (TEF)
Amount of energy expended by the body through ingestion, digestion, absorption, utilisation and storage of food
How much energy it costs the body to eat and store food
Male - 6-10% daily needs
Female - 6-7% daily needs
Thermal effect of activity (TEA)
Amount of energy required for planned and unplanned levels of physical activity
The most variable component of energy expenditure
Can be affected by choosing high intensity activities/exercises
Accounts for approx 20-40% total daily energy expenditure (TDEE)
Diet
Current eating pattern
Healthy eating
Eating a variety of foods that give the nutrients needed to maintain health, feel good and have energy
Nutrition
Process of providing or obtaining the food for necessary for health and growth
Balanced diet
A diet consisting of different types of food and providing adequate amounts of nutrients necessary for good health
Harris Benedict equation - Male
BMR = 66 (13.7 x weight in KG) + (5 x height in CM) - (6.8 x Age)
Harris Benedict equation - Female
BMR = 655 (9.6 x weight in KG) + (1.8 x height in CM) - (4.7 x Age)
Direct use, Primary storage, Secondary storage & energy value - Carbohydrate
Energy
Glycogen in muscle and liver
Adipose tissue
4 kcals/gram
Direct use, Primary storage, Secondary storage & energy vaule - Fat
Energy
Adipose tissue
Adipose tissue
9 kcals/gram
Direct use, Primary storage, Secondary storage & energy Value - Protein
Growth & repair
No storage
Adipose tissue
4 kcal/gram
Hypertension
- Diet has a real effect on health of the heart and blood levels
-Healthier the diet, lower the blood pressure will be - Healthy diet can reduce the need for medication or reduce the amount taken
Hypertension ways to improve diet
- Less salt
- At least 5 fruit & veg portions a day
- Keep to recommended alcohol limits
- Eat less saturated fats to keep cholesterol down
- Maintain a health weight
- Don’t smoke
What government did to try tackle obesity
- Improved food and drink labelling
- Gave advice on a healthy diet and physical activity
- Encouraging cafes/restaurants to put calorie info on menus
- Giving guidance on physical activity levels
Cardiac pulmonary disease (CPD)
Risk factors include - obesity, high intake of saturated fats, hypertension, smoking, low levels of Physical activity & diabetes
A diet that is energy-dense, high in saturated fatty acids and salt and low in dietry fibre, whole grains and fruit/veg is generally associated with an increased risk of developing cardiovascular diseases and other chronic diseases
Stroke
Serious condition which occurs when the brain is starved of blood
Anyone could be at risk
Prevention through nutrition and diet management by avoiding food high in saturated fats, sugars, salts and highly processed
Type 1 diabetes
- Not related to lifestyle choices
- Develops when the insulin producing cells in the body have been destroyed and body is unable to produce insulin
- Food choices pay a key part in managing the condition eating a balanced diet can really help
- Carb counting - matching the insulin dose to the amount of carbs the eat/drink, this is an important part of managing blood sugar levels
Type 2 diabetes
- Can be caused by lifestyle choices
- Develops when the body can’t produce enough insulin or when the insulin produced doesn’t work properly
- If untreated can cause serious problems
- Keeping active, managing weight & eating a healthy, balanced diet will help control blood glucose levels and reduce risk of future complications
Osteoporosis
A degenerative disease of the bone structure where it becomes more porous, brittle and weaker
Symptoms - Chronic bone pain, Increased chance of fractures, increased trips & falls, Postural issues
Menopausal women, lacking oestrogen more at risk
As we age our skeletal structures don’t repair themselves to the same standard
Colon cancer
Cancer of the large intestine and effects 1/5 of the UK population, also known as bowel or rectal cancer
Symptoms - Change in bowel habits (more/less frequent), Abdominal pain, piles (haemorrhoids), fresh blood on passing stool, dark blood mixed with stool (from further up the colon)
Most effects people over 60 and more common if overweight or obese
Avoiding alcohol & smoking and reducing/stopping consumption of cured/processed meats
Increase fruit & veg, fibre and fish/lean white meat intake
Basal Metabolic Rate (BMR)
- Sum total of all reactions that occur in the body when at complete rest and no digestion is occurring
- Usually expressed as the number of calories required to sustain basic functioning
- Base level of energy required to keep bodily functions ‘ticking over’
- Largest chunk of daily energy needs
- Brain alone needs 600 calories on average a day
