Energy Balance and Weight Control

Question 1

What percentage of Jamaican adults are overweight and obese.

Answer 1

58.4%- overweight
26.8%- obese

Red flag: 10lbs of weight gain/ 2 in increase in waist circumference

Question 2

Energy Balance

Answer 2

Energy intake (in food/ alcohol) matching energy expended.

Question 3

Energy Output forms

Answer 3

Basal Metabolism= Basal Metabolic Rate

Thermic Effect of Food

Thermogenesis

Physical Activity

Question 4

What are the 2 types of energy balance?

Answer 4

Positive energy balance
- Energy intake > energy output
-Results in weight gain

Negative energy balance
-Energy intake < energy output
-Results in weight loss

Question 5

Calculating Calorie Intake- Kcal for each nutrient

Answer 5

Lipids- have 9 kcal/g
CHO 4Kcal/g
Protein 4 kcal/g– Alcohol 7 kcal/g

Question 6

Body Mass Index

Answer 6

Body weight kg/ (Ht in )m^2

or

[Body weight lbs/(Ht in)^2] x 703.1

Question 7

BMI ranges

Answer 7

Underweight= <18.5 kg/m^2

Normal 18.5-24.9 kg/m^2

Overweight 25-29.9 kg/m^2

Obese 30-39.9 kg/m^2

Severely obese >40 kg/m^2

Question 8

State 3 BMI health related Risks

Answer 8

The greater your BMI, the greater your risk of developing diseases like:

cardiovascular disease
hypertension
Type 2 diabetes
gallstones

Question 9

What are 3 things to note to “cut back”

Answer 9

“Fat Free” does not mean “Calories Free”
(or “All You Can Eat”)
* Read food labels
* Keep a food diary

Question 10

Weight Loss Triad

Answer 10

Control energy intake

Control “problem” behaviors

Perform Regular Physical Activity

Question 11

Risks associated with being underweight

Answer 11

increased death rates
loss of menstrual cycle
pregnancy complication

Risks above increases with smokers

Question 12

Water composition

Answer 12

Comprises 50-70% of the body

Intracellular fluid
– Fluid within the cell
* Extracellular fluid– Outside the cell

Question 13

Hard and Soft water

Answer 13

Hard water: high concentration of minerals
calcium, magnesium & iron– Usually from underground wells

Soft water: low concentration of these
minerals– May contain added sodium.

Question 14

Water balance

Answer 14

This occurs when water intake= water loss

– Intake: from foods, beverages, pure water, metabolism
by-product

– Loss: urine, feces, lungs & skin/ sweat

Question 15

Adequate Intake

Answer 15

From food & fluids
Men: 3.7 l (15 cups)
Women: 2.7 l (11 cups)

     From Fluid only Men: 3 l (13 cups) Women: 2.2 l (9cups)

Question 16

What are the functions of water?

Answer 16

• Body temperature regulation
  – Water absorbs any excess heat
  – Body secretes fluid via perspiration
  – Skin is cooled as perspiration evaporates
• Removal of body waste
  – Via urine
  – Urea excretion
  – Sodium excretion
  – Avoid concentrated urine
• Amniotic fluid, joint lubricants, saliva, bile

Question 17

The Thirst mechanism

Answer 17

• Not reliable; late sign of dehydration

Concerns for infants, older adults, athletes

• Athletes need to monitor their fluid status
  – Weigh themselves before and after training– Goal is to consume 2 ½ - 3 cups for every pound lost.
• Illness (vomiting, diarrhea, fever)

Question 18

Dehydration Signs & Symptoms

Answer 18

-Thirst
-Headache
- Dark Urine
-Faitness