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Nutrition Exam 3 > Chapter 10 Part A > Flashcards

Chapter 10 Part A Flashcards

1
Q

Energy equilibrium

A

energy intake = energy expenditure

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2
Q

Positive energy balance

A

(weight gain)

energy intake > energy expenditure

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3
Q

Negative energy balance

A

(use more & lose fat)

energy intake < energy expenditure

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4
Q

Current state of obesity

A

Increase in percentage of obese individuals over the last 20 years
Westernized diet patterns (high in fat & calories)
in 1990 - no state had obesity >15%
in 2010 - 49 states had obesity >22%

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5
Q

Energy intake

A

amount of heat it takes to raise 1g of water 1 degrees Celsius
estimated via nutrient databases
calories based on bomb calorimeter

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6
Q

Fat = ___ kcal/g

A

9

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7
Q

Carbs = ___ kcal/g

A

4

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8
Q

Protein = ___ kcal/g

A

4

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9
Q

Alcohol = ___ kcal/g

A

7

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10
Q

The 3 main purposes that the body uses energy:

A

1) Basal metabolism
2) Physical activity
3) Thermic effect of food (digestion, absorption, transportation)

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11
Q

Thermogenesis/ thermoregulation

A

(4th use of energy)

increases body temp through shivering or fidgeting

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12
Q

Basal Metabolic Rate (BMR)

A

Minimum amount of energy in a fasting state
~60-70% of energy expenditure - includes HR, RR, and ongoing organ activity
BMR is only an estimate - it can vary 20-30%

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13
Q

Factors that increase basal metabolism

A 
muscle mass
body surface
gender
body temp
thyroid (basal metabolic regulator) hormone level
stress
stimulants (caffeine, tobacco)
recent exercise
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14
Q

Factors that decrease basal metabolism

A

restricted calorie intake

aging after 30 yo (decreases 1-2% each decade r/t loss of lean body mass)

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15
Q

Physical activity

A

Increases energy expenditure beyond BM as much as 25-40%

Choices made - active or inactive

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16
Q

Thermic effect of food (TEF)

A

Energy body uses to digest, absorb, transport, store, and metabolize nutrients consumed in the diet
5-10% of energy intake (varies among individuals)
Influenced by food composition (whether it’s rich in protein, CHO, fat)

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17
Q

% of energy used in protein rich meals

A

20-30% (use the most energy out of macronutrients)

18
Q

% of energy used in CHO rich meals

19
Q

% of energy used in fat rich meals

A

0-3% (use least energy out of macronutrients)

20
Q

Adaptive thermogenesis (thermoregulation)

A

Process of heat production
In non-voluntary activity
Varies between individuals

21
Q

Brown fat

A

(Thermogenesis/ thermoregulation)
Appearance from increased capillaries
Protein creates energy rather than ATP

22
Q

Direct calorimetry

A 
(measuring energy expenditure)
put person in room for 24h, measure heat
-continuous measurements of heat output
-accurate
-expensive and complex
-rarely used
23
Q

Indirect calorimetry

A

(measuring energy expenditure)

  • collect expired air
  • predictable relationship btwn O2 consumed and CO2 expired
  • accurate
  • most common method
24
Q

Doubly Labeled Water Technique

A

(Indirect measurement of energy expenditure)

  • stable isotopes of H used tracers
  • analyze blood and urine samples over days and weeks
  • requires only periodic sampling
  • does not require special arrangements or equipment
25
What's better, a lower BMR or higher BMR?
-A person w/ a lower BMR burns calories slower and is at higher risk for gaining weight than people w/ higher BMRs
26
Estimated Energy Requirements (EERs)
- based on weight, height, gender, age, and phys. activity level - estimates only
27
Harris-Benedict equation
- used in clinical settings - nonactive estimate of E requirements - based on weight, height, gender, and age (filling in with other numbers in equation)
28
Weight-for-height tables
(Body weight and composition Dx methods) - for men & women - assumes you're in 1" heels
29
Body Mass Index (BMI)
(Body weight and composition Dx methods) - function of your weight and height comparison - exception: extremely athletic people - cannot give Dx (of obesity, underweight, overweight) from BMI alone
30
Obesity related health conditions
(table 10-2 in book) | T2DM, surgical risks, skin disorders, CVD, gallstones, bone & joint disorders, shorter stature, pregnancy risks, etc.
31
Underwater weighing
(method to measuring body fat) - accurate ~ 2-3% margin of error - fat is less dense than lean tissue - expensive - possibly traumatic
32
"BodPod"
(method to measuring body fat) - accurate ~ 2-3% margin of error - determines the body volume - air displacement (displace air in a sealed chamber) - requires specialized equipment
33
Caliper test
(methods to estimate body fat) -tool that pinches skin on back of the right forearm -inexpensive, common ~3-4% margin of error
34
Bioelectrical impedance
(methods to estimate body fat) - low-energy current that measures the resistance of electrical flow (fat is resistant to electrical flow) - more resistance = more body fat
35
DEXA (dual x-ray photon absorptometry)
(methods to estimate body fat) - x-ray body scan determines body fat - most accurate, but expensive and not widely available
36
Upper body fat distribution
Android (apple shape) - increased heath risk - related to CVD, HTN, & T2DM - men waist > 40" - women waist > 35"
37
Lower body fat distribution
Gynoid (pear shape) | -lower heath risks
38
Hunger
Physiological drive for food | Controlled by internal body mechanisms
39
Apetite
Psychological drive for food
40
Satiety
(satisfied) - Brought about when either hunger drive or appetite drive is fulfilled - Hypothalamus is the integration site, regulating food intake - Involves endocrine and nervous systems as well as BG levels & hormone secretions
41
Satiety is effected by (theres a lot)
- knowledge food has been eaten - histamine from chewing - stomach & intestinal expansion - low energy dense foods provide expansion more than lighter foods - digestive hormones - filled nutrient receptors in GI tract - CHOs increase serotonin (calmness) - protein - decreases ghrelin (stimulates eating) - macronutrient levels in the blood - endorphins (pain killers), cortisol & ghrelin (increase appetite) - leptin (signals satiety when fat mass is increasing)
42
Bottom line w/ energy and weight control
Energy intake must balance energy output for weight control

Nutrition Exam 3 (4 decks)

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