Nutrition Week 10 - Energy Balance

Front 1

Excess Energy: Nutrient - Broken into - Stored as
1. Carbs
2. Fat
3. Protein

Back 1

1. carbs --> glucose --> glycogen/fat
2. Fats --> FAs --> Body fat stores
3. Proteins --> AAs --> Body fat stores

Front 2

1. Healthy adult has E stores b/w _____ and _______
2. _______kcals stored in glycogen (liver+muscle)
3. 1 kcal = ____ Joules
4. 1 kcal = E needed to...
5. Glycogen is very hydro_____

Back 2

1. 50,000 -200,000 kcals
2. 1500-2000 from glycogen
3. 4.184
4. increase 1g of water by 1C

Front 3

1. Long term weight loss is _____% fat and ____% lean tissue
2. Starvation (rapid WL is ___% fat and _____% leant tissue

Back 3

1. 75% fat, 25% lean tissue
2. 50-50

Front 4

Minnesota Starvation Experiment
1. main finding regarding what happened once fat mass returned to normal in terms of eating habits

Back 4

1. once they returned to the fat mass they started at, their overeating stopped and the amount of calories they ate returned to normal

Front 5

Bomb calorimeter is inaccurate for calculating kcals in food why?

Back 5

1. overstates the amount of E the body actually gets from food, need an equation to adjust. Water and CO2 provide heat in the calorimeter but not energy for the
body

Front 6

How many kcal's per gram?
1. carbs
2. fat
3. protein
4. alcohol

Back 6

1. 4 kcals
2. 9 kcals
3. 4 kcals
4. 7 kcals

Front 7

1. Apetite = ?
2. Apetite can be experienced w/o ________
3. opposite is true too

Back 7

1. integrated response to the sight/smell/ thought/taste of food that INITIATES/DELAYS eating
- prompts a person to eat or not eat
2. without hunger, ex fave dessert after meal, sight and smell triggers appetite not hunger
3. can be hungry but have no appetite (ill)

Front 8

1. Hunger = ?
2. triggered by messengers in the brain's _________

Back 8

1. Painful sensation caused by lack of food that initiates food-seeking behaviour
2. Hypothalamus

Front 9

Hunger can be influenced by: (7)

Back 9

1. Presence/abscence of nutrients in blood
2. Size/Composition of preceding meal (fat/fibre delay gastric emptying)
3. Climate (cold increases, heat decreases)
4. Customary eating patterns
5. Exercise
6. Hormones
7. Physical/Mental Illness

Front 10

1. Orexigenic =
2. Anorectic =
3. Most food leaves stomach after how long?

Back 10

1. something that stimulates appetite
2. something that suppresses appetite
3. 4 hours

Front 11

1. Satiation = ?
2. Determines ______
3. triggered by _____ in ________

Back 11

1. Feeling of satisfaction/fullness that occurs DURING a meal and halts eating
2. how much food is consumed at a meal
3. Receptors in the stomach

Front 12

1. Satiety = ?
2. Determines ______
3. can be overridden by _____ or ______

Back 12

1. Feeling of satisfaction AFTER a meal that inhibits eating until the next meal
2. how much time passes b/w meals
3. Seeing fave food or Stress

Front 13

1. Satiation tells us to ______ and Satiety tells us ______
2. What does SSS stand for and what does it mean?
3. what does it mean in terms of eating when variety

Back 13

1. Satiation tells us to stop eating and satiety tells us not to start eating again
2. Sensory Specific Satiety = we tend to get bored of a food as we eat it
3. We tend to eat more when there is a variety of food
study: pleasantness of foods eaten b/w before and after were rated lower in the after condition

Front 14

1. Popcorn experiment - what does it say about portion size?
2. Trend in reported fullness?

Back 14

1. Even when foods aren't palatable, people still eat more if they are packaged in bigger containers, so portion size greatly effects E intake
2. People who ate more b/c of container size didn't report any more fullness than small container group

Front 15

Soup Bowl experiment - summarize

Back 15

Participants who had a refilling soup bowl did not think they were eating more soup than people w/o a bottomless bowl, but did eat significantly more

Front 16

1. Ability of a food to produce satiation and sustain satiety depends on _______
2. _____ is the most satiating E yielding nutrient
3. Foods rich in _____ also provide satiation by ________
4. ________ may stimulate appetite

Back 16

1. nutrient composition
2. Protein
3. Fibre, filling the stomach and delaying gastric emptying, prolonging satiety
4. Fructose

Front 17

1. _____ has a weak effect on satiation
2. Why do high fat foods increase appetite?
3. Fat provides low _____ but high______
4. Fat triggers release of ________ which signals ______
5. Portion size directly relates to a foods ________

Back 17

1. Fat
2. They're flavourful which increases appetite
3. Satiation but high satiety
4. CCK which signals satiety
5. Satiety

Front 18

1. Hypothalamus role in hunger/satiation
2. Neuropeptide Y is chem in the brain that participates in appetite control/ E balance by _____ which causes you to ______

Back 18

1. integrates messages about E intake, expenditure, storage from other parts of the brain the mouth, the liver and GI tract
2. Favouring positive E balance (OREXIGENIC), initiate eating + cause carb cravings + decrease E expenditure + increase fat storage

Front 19

1. Ghrelin is a _______
2. Energy Out = ______ E yielding nutrients and producing ________ called _______
3. Body Energy Expenditure through _____ (3) acronyms

Back 19

1. Gastrointestinal hormone that regulates food intake
2. breaking down nutrients, producing heat called Thermogenesis
3. BMR, PA, TEF (food consumption)

Front 20

BMR
1. how much of E expended in a day is BMR
2. Examples of some metabolic activities
3. Defined as _____
4. Adult vs baby BMR

Back 20

1. 2/3
2. Maintaing body temp, breathing, circulation, making RBCs
3. rate at which body expends E to maintain vital functions when body is at complete rest (digestive, physical and emotional)
4. Adult has higher BMR than baby but per pound baby has higher metabolic rate

Front 21

BMR
1. higher in people who are_____
2. BMR slows down with _____ b/c body tried to _____
3. BMR also sows with ______ b/c of muscle loss aka ___

Back 21

1. growing + physically fit + sick + stressed + HYPERthyroid + caffeine + smoking
2. Fasting b/c body tries to conserve fuel stored
3. Age, sarcopenia

Front 22

1. Conditions for BMR measurement = ____ hrs fast, no ______
2. RMR = ?
3. How does RMR compare to BMR?

Back 22

1. 12 hrs fasting + no PA
2. Measure of E use at rest in comfy setting but w/ less stringent criteria for food intake and PA
3. usually higher than BMR

Front 23

1. PA is the most _______ component of E expenditure
2. how much E is required depends on 3 factors
3. Thermic effect of food is _____, accoutns for ____% of intake
4. Which food type has highest TEF?

Back 23

1. variable/changeable
2. weight, muscle mass, activity being performed
3. total E needed to digest/absorb/metabolize/store the food you eat, 10%
4. Protein

Front 24

Adaptive Thermogenesis =

Back 24

Increased E expenditure when body is dramtically changed (starving, trauma, cold, physical conditioning)

Front 25

1. Alcohol is different in terms of appetite control with alcohol why?
2. It ______ appetite by _____ (potentially)

Back 25

1. body usually compensates by decreasing appetite but not with alcohol
2. decrease leptin = increased appetite

Front 26

Estimating E requirements:
1. Women have _______BMR because lower ______
2. Consider ______ (why BMI isn't always accurate)
3. BMI --> underweight/Overweight/Obese
4. When can you not use BMI?

Back 26

1. Lower BMR b/c lower Lean Body Mass (LBM)
2. Body composition
3. Underweight < 18.5
Overweight = 25-29.9
Obese = 35-39.9
4. <18 yo or Pregnant

Front 27

1. Body weight fails to measure ______
2. Athletes need _______ body fat
3. Some people need more fat like _____
4. Visceral fat = , differs from ____ fat

Back 27

1. how much of weight is fat (body comp), where its located
2. lower % BF
3. Northern communities, women in pregnancy
4. Fat stored within Ab cavity around internal organs, differs from subcutaneous fat

Front 28

1. what is the most practical measure of fat distribution/abdominal fat?
2. cm for men - women - diff for asians
3. Skinfold for BF no answer
4. Hydrodensitometry = ?

Back 28

1. waist circumference
2. men = 102, women = 88
3. measure body density by wieghing htem on land and then submerged in water to calculate density/BF

Front 29

1. Bioelectrical Impedance = ?= what conducts what doesn't?
2. Air displacemetn plethysmogrpahy =
3. DEXA to differeentiate b/w ____ (most precise)

Back 29

1. low intensity electrical current b/c LBM conducts current but BF doesn't
2. computerized sensors determine how much air is displaced by persons body
3. Dual energy Xray Absorptiometry to differentiate b/w fat, bone, LBM and get fat distribution

Front 30

1. Obesity linked to hypertension ____ LDL ____HDL
2. weight loss can _____ LDL and _____ HDL, lower BP
3. Metabolic Syndrome chaacterised by _____
4. Criteria =

Back 30

1. elevated LDL, lowered HDL
2. WL lowers LDL and raises HDL
3. High BP/BG/BW/triglycerides, low HDL
4. High TG, LOW HDL, HIGH BG/BW/BP

Front 31

1. Cancer may increase BW due to ________
2. Epidemic = ?
3. Fat cell development =
4. # fat cells increased most during _____
5. what happens to fat cells when E out increases?

Back 31

1. increased hormone levels
2. the appearance of a disease or condition that attacks many people at the same time in the same region
3. when excess E consumed, stored in adipose cells
4. growth spurts, early adolescence
5. fat cells shrink but do not decrease in number

Front 32

1. preventing obesity early is best b/c of fat cell # increases that don't ______ when weight later lost
2. Lipotoxicity
3. Fat metabolism, LPL does what?
4. LPL removes what from blood?

Back 32

1. decrease in# (only in size)
2. when fat is stored in organs like the liver/heart rather than adipose tissue
3. Lipoprotein lipase, promotes fat storage in both adipose and muscle cells
4. TGs

Front 33

1. LPL activity in obese = compared to normal
2. In women why are certain areas fattier (breast, thigh)
3. Men tend to have more LPL where?
4. compare release of upper and lower BF in men and women

Back 33

1. increased LPL activity, so fat storage is more efficient
2. more LPL produced there, so more fat storage there
3. Abdomen
4. Upper BF release is same, lower BF is lower in women

Front 34

1. _____ activity may explain why some people regain weight so quickly
2. LPL activity increases after _____
3. Set point theory in terms of weight?

Back 34

1. Enzyme activity
2. weight loss, wants to store fat
3. Body tends to maintain certain weight by means of ow internal controls

Front 35

1. Prader-Willi Syndrome = ?
2. Deficiency in what hormone may cause obesity?
3. this hormone acts in what part of the brain?
4. when BF increase this hormone _____
5. Mice with defective ____ gene do not produce _____

Back 35

1. genetic disorder characterized by excessive appetite, massive obesity, short stature
2. Leptin
3. Hypothalamus
4. increases, suppressing apetite
5. defective ob Gene don't produce leptin