Concepts In Nutrition

Front 1

What are the three components of energy expenditure?

Back 1

Energy out = energy expenditure
includes 3 components :
- basal metabolism (50 – 65%)
- physical activity (25 – 50%)
(voluntary activities)
- thermic effect of food (5 – 10%)

Front 2

Describe the relationships of energy balance and weight gain/loss.

Back 2

Energy in = Energy Out ( balance )
Energy in > Energy Out ( weight gain )
Energy in < Energy Out ( weight loss )

Front 3

sum total of all involuntary activities ( i.e. vital body processes) necessary to sustain life

Back 3

Basal Metabolism (BMR)
-- circulation - nerve activity
- respiration - new tissue synthesis
- temperature maintenance
- hormone secretion

Front 4

What are the Factors that affect the BMR?

Back 4

Age - higher in youth as LBM* declines w/ age, BMR
slows ; physical activity can prevent decline
Height - tall people have higher surface area, hence
higher BMR
Growth - children/pregnant women have higher
BMR’s
Body Composition - the more lean tissue, the higher the
BMR
Fever - Fever raises BMR
* LBM = lean body mass

Front 5

daily lifestyle activity such as housecleaning, washing, cooking etc., walking, sitting, standing and formal exercise like exercise walking, running, jogging, swimming

Back 5

Voluntary Activities

Front 6

aka diet-induced thermogenesis
The body’s increase in metabolism occurring during the digestion, absorption and metabolism of energy-yielding nutrients

Back 6

Thermic Effect of Food
-Represents 5-10% energy consumed

Front 7

Discuss the Risks of underweight

Back 7

Risks increase for those fighting a wasting disease i.e. cancer.
Body serves as an energy reserve and protection for bones ; this function can be compromised in the underweight person.

Front 8

overfatness with adverse health effects.
Officially defined as a Body Mass Index (BMI) of ≥ 30

Back 8

Obesity

Front 9

excess fat in abdomen and around the trunk.

Back 9

Central Obesity

Front 10

Visceral fat is stored within the abdominal cavity in association with the internal abdominal organs.True or false?

Back 10

True

Front 11

defines average relative weight for height. Correlates
with body fatness and degree of disease risks.

Back 11

Body Mass Index (BMI)
-Underweight ≤ 18.5
Healthy Weight 18.5 - 24.9
Overweight 25 - 29.9
Obese ≥ 30

Front 12

degree of visceral fatness in proportion to body fatness

Back 12

Waist Circumference

Front 13

Formula of BMI

Back 13

BMI = Wt (lbs.) x 705
Ht (in) ²

Front 14

Drawbacks to Body Mass Index (BMI)

Back 14

Fails to indicate body composition and location of body fat in the following populations:
e.g. athletes (↑ muscle mass)
elderly (↓ height with aging)
pregnant / lactating women (↑ weight
during pregnancy which is normal)

Front 15

Discuss other more effective methods for measuring body composition / body fat measurement (other than BMI)

Back 15

Anthropometry: Fatfold / Skinfold
Waist Circumference – indicator of visceral
fatness
Cutoffs:
Men = 40 inches ; Women = 35 inches
Density: - Underwater Weighing (gold standard)
- BodPod
Conductivity: Bioelectrical Impedance
Radiographic Techniques: Dual Energy X-Ray Absorptiometry (DEXA

Front 16

List Healthy Body Fat Ranges

Back 16

Males: 12 – 20 %
Risk < age 40: > 22%
Risk > age 40: > 25%
Females: 20 – 30 %
Risk < age 40: > 32%
Risk > age 40: > 35%

Front 17

----------------refers to physiological response to a need triggered by chemical messengers originating and acting in the brain

Back 17

Hunger

Front 18

------------- psychological desire to eat; accompanies sight, smell or thought of appealing foods

Back 18

Appetite

Front 19

---------- perception of fullness that builds throughout a meal

Back 19

Satiation

Front 20

------------the perception of fullness that lingers after a meal. Determines the length of time between meals

Back 20

Satiety

Front 21

List the Factors that Affect Appetite

Back 21

Hormones
Learned preferences
Aversions/eating habits
Timings
Environment
Brain compounds:
- endorphins
- serotonin
Inborn appetite (salt, sweet, fatty taste)
Social interaction (culture, religion)
Disease state
Drugs (appetite stimulants, depressants or mood-altering drugs may affect food intake

Front 22

Discuss the Causes of Obesity

Back 22

Genetics influences how efficiently the body
uses up or stores energy
overeating

Front 23

Discuss External Cues to Overeating

Back 23

high fat diet
- sedentary lifestyle
- “triggers” like boredom, depression,
addiction and other stresses etc.
- high calorie foods that are
inexpensive, widely available and
heavily advertised

Front 24

Discuss the Theories of Metabolic Causes of Obesity

Back 24

Enzyme Theory
Fat-Cell Number Theory
Set-Point Theory
Thermogenesis I
Thermogenesis II
Thermogenesis III

Front 25

Discuss Environmental Influences causing obesity

Back 25

External Cues
- High Fat Foods
- Emotional Cues
Food Availability (e.g. Fast Foods / snack foods, other high fat / energy dense foods)
Physical Inactivity

Front 26

Sum total of all chemical reactions that manage energy nutrients in the body

Back 26

Energy Metabolism

Front 27

4 basic units of energy metabolism

Back 27

from carbohydrate: glucose
- from fat: glycerol and fatty acids
- from protein: amino acids

Front 28

True or false.a child with one obese parent has a 40-70% chance of becoming
obese

Back 28

True

Front 29

Discuss the Energy nutrient’s ability to convert to glucose

Back 29

carbohydrate → 100% converts to glucose
- protein → 50% converts to glucose
- fat → 5% converts to glucose

Front 30

Distinguish between the effects of early fasting and late fasting.

Back 30

Early fasting:
Glycogen → Amino Acids → Glycerol
-Late Fasting:
- Body Protein → Amino → Glucose → Energy
Acids
-Body Fat → Fatty Acids
ketone bodies

loss of N²
in urine

Front 31

Discuss the Hazards of Fasting

Back 31

Wasting of lean tissue
Impaired disease resistance
Lowered body temperature
Disturbance of body’s salt / fluid balance

Front 32

Discuss the effects of Low Carbohydrate Diets in reducing weight

Back 32

weight loss is a result of glycogen and
lean body tissue & ↑ water loss
Result in:
loss of lean tissue
- high water loss
- decreased fat loss

Front 33

True or false.Fat compared to protein or carbohydrate is easy for body to store as fat

Back 33

True.
Protein is not stored in body except in response to exercise

Front 34

What is Feasting ?

Back 34

Feasting = Weight Gain

Front 35

Discuss the conversions and storage of excess carbohydrates,fats ,and proteins.

Back 35

Food Compound: Converted to: Excess Stored as:
Excess CHO Glycogen- liver body fat
&
muscles

Excess Fat Energy body fat

Excess Protein Growth, Maintenance,
& Repair body fat

Front 36

Discuss Weight Loss Strategies

Back 36

Behavior Modification
Nutrition
Physical Activity

Front 37

Discuss the strategies in Behavior Modification

Back 37

Record-keeping
Goal-setting (specific, achievable,
measurable)
Stimulus Control (e.g. limit TV-watching,
address other triggers)
Relapse Prevention
Social Support
Tangible / nontangible rewards
Cognitive coping (↓ negative talk)
Self-acceptance
Stress management

Front 38

Discuss Nutrition Concerns for Weight Loss

Back 38

Consider realistic calorie intakes
Apply 6 diet-planning principles for meal-planning
Consider milk/milk products
Consider meal spacing
Safe rate of weight loss: 1 to 2 lbs. / week
Balance protein, fat, carbohydrate intake
Consider portion sizes
Include concept of energy density

Front 39

Measure of energy (calories) provided relative to its weight

Back 39

Energy Density

Front 40

True or false.A food high in energy (or calorie) density provides a large amount of calories in a small weight.

Back 40

True.
-A food of lower energy density has fewer calories for the same amount (weight).

Front 41

What is the effecet of foods that contain the smallest number of calories in the biggest portion.. these foods are low in energy density

Back 41

-enhance satiety
-these foods are low in energy density

Front 42

How does one lower energy density in the diet?

Back 42

Adding water-rich vegetables to the meal
Cutting out some fat

Front 43

What is the equivalent of 1 lb. Fat in calories?

Back 43

3500 calories = 1 lb. Fat

Front 44

What does Calorie Needs dependent on?

Back 44

1. muscle mass
2. body weight
3. type of activity (aerobic vs. strength
training) and (duration, frequency and
intensity)

Front 45

Discuss Weight Loss Strategies

Back 45

Physical Activity ,
-For very obese → BMI > 40
Gastric Bypass
Gastroplasty
-Weight Loss Drugs
Gastric Banding

Front 46

Is a drug for appetite-suppressant

Back 46

Sibutramine (Meridia™)

Front 47

This drug inhibits fat-digesting enzymes in pancreas thereby reducing fat absorption by 30%

Back 47

Orlistat (Xenical™)

Front 48

surgical procedure that removes external pads of fat; can pose serious risks and complications, even death from surgery

Back 48

Lipectomy (Liposuction)

Front 49

List some of Over-the-Counter Preparations used for weight loss

Back 49

Acutrim, CortiSlim, Dexatrim, non-ephedra-containing products: no FDA regulation.

Front 50

Weight Gain Strategies

Back 50

Increase physical activity especially strength training
Choose nutritious energy-dense foods (e.g. nuts, avocado, other nutrient-dense foods)
Consider portion sizes and meal spacing
Consider weight gain supplements
Avoid tobacco which depresses appetite