Energy Balance Assessment and Body Composition I Flashcards by Joel Glotfelty

The science of how living organisms obtain and use nutrients to support all the processes required for existence

Nutrition

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The leading causes of death are

Chronic diseases

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The top 3 major lifestyle risk factors associated with heart disease, cancer, and stroke are

Tobacco, poor diet/inactivity, and alcohol

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Nutrients that must be obtained form our diet because either our body cannot synthesize them at all or cannot make them in adequate amounts

Essential nutrients

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Body can make it in amounts needed to satisfy its physiological requirements

Nonessential nutrients

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Normally a non-essential nutrient, under certain circumstances, becomes essential

Conditionally essential nutrient

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What is an example of a conditionally essential nutrient?

The essential fatty acids Linoleic and linolenic acids

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Become essential in infants since the conversion of linoleic and linolenic acids to these molecules is not adequate

Arachidonic acid and DHA

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What are the six classes of nutrients?

) Carbohydrates
) Lipids
) Proteins
) Vitamins
) Minerals
) Water

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Vitamins and minerals are examples of

-we only need small amounts, i.e. less than a gram per day

Micronutrients

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How do we measure the calories in food?

Direct calorimetry via a bomb calorimeter

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In bomb calorimetry, food is placed in airtight chamber surrounded by

Water

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Then oxygen is pumped into the chamber and the food is

Ignited

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This causes a

Temperature increase in the water

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The amount of heat required to raise the temperature of 1 gram of water 1 degree Celsius

Calorie

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The amount of heat required to raise the temperature of 1 kg of water 1 degree Celsius

Kilocalorie

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Not a nutrient, and it interferes with growth, maintenance, and repair of the body

-yields 7 kcal/g

Alcohol

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Provide maximal amounts of nutrients for minimal number of calories

Nutrient Dense Foods

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Tend to include foods that are high in fat and have a low water content with lower amount of essential nutrients

Energy dense foods

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How do we calculate energy density?

ED = Kcals/mass

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When a food provides primarily calories, and little else of value to our health, we say that food has

Empty Calories

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Used to examine the likelihood that intake is adequate in a population

Estimated Average Requirement (EAR)

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Used as a goal to help ensure adequate intake in an individual

Recommended Dietary Allowance (RDA)

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Used to examine the likelihood that intake is adequate when no RDA is set for a nutrient

Adequate Intake (AI) Level

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Used to examine the likelihood of excess or toxicity

Tolerable Upper Intake Level (UL)

Meet requirements of 50% of the healthy individuals in each life stage and sex

EARs

It is inappropriate to use EARs for

Individuals

Accounts for 97% of healthy individuals in specific life stage and sex

RDA

Functions to prevent nutrient deficiencies and promote optimal health

RDAs

RDAs have a built in

Safety margin

RDAs can only be established for nutrients with

EARs

Nutrient intake goals for individuals when there is not RDA because of no EAR

There are no RDAs for

Infants 0-6 months of age

Formulated based on gender, growth, age, physical activity, and body size and composition

Estimated Energy Requirements

We can use direct and indirect calorimetry to estimate

Energy Expenditure (EE)

Assesses total heat loss from the body

Direct measurement of EE

Assesses respiratory gas exchange

Indirect measurement of EE

In indirect measurement of EE, 1 L of O2 equals

4.8 kcal energy

Stable isotopes such as doubly labeled water can be used to estimate

EE can also be estimated using which two mathematical formulas?

1. ) Dietary Reference Intake (DRI) | 2. ) Estimated Energy Requirements (EER)

Ranges of intakes for each class of energy source that are associated with reduced risk of chronic disease while providing adequate intakes of essential nutrients

Acceptable Macronutrient Distribution Ranges (AMDR)

What are the AMDRs for 1. ) Carbs 2. ) Fat 3. ) Proteins

1. ) 45-65% of kcals 2. ) 20-35% of kcals 3. ) 10-35% of kcals

The classic rule is that 1 pound of fat is equal to

3500 kcals

Excess energy is stored as

Fat

The largest endocrine organ in the body

Adipose tissue

Adipose tissue secretes hormones that function in immune and inflammatory processes called

Adipokines

Undergo hypertrophic growth and hyperplastic growth

Adipocytes

During weight loss, does the number of adipocytes decrease?

Physiological influences on energy intake

Hunger and satiety

Signals to stop eating

Satiation

Physiologic response to having eaten enough -tells you when you are ready to eat again

Satiety

What are the 6 regulators of hunger and satiety

1. ) Hypothalamus 2. ) Gastric Stretching 3. ) Circulating nutrient levels 4. ) GI hormones 5. ) Stress 6. ) Emotions

Appetite stimulant

Orexigenic proteins

Appetite-depressing proteins

Anorexigenic proteins

During gastric stretching, signals are relayed to the brain then releases neuropeptides that elicit the sensation of

Satiety

Choosing high-volume, low energy dense foods helps with

Weight loss

What is the most satiating nutrient?

Protein

Increase gastric stretching which causes satiety

Low-energy dense foods

Cause gastric stretching and delayed stomach emptying, thus leading to the feeling of satiety

High-fiber foods

Leads to WEAK satiety signals

High-fat foods

Water and fiber provide little, if any, energy to foods. Eating more water-rich and fiber-rich vegetables and fruit can decrease the

Energy density of the diet

Total energy expenditure is made up of which 4 components?

1. ) BMR 2. ) Physical activity 3. ) Thermic effect of food 4. ) Thermogenesis (minor)

Energy expended to adapt to temperature changes

Adaptive thermogenesis

Energy expended on fidgeting and to support posture

Non-exercise activity thermogenesis (NEAT)

Theremogenesis constitutes which two types?

1. ) Adaptive thermogenesis | 2. ) NEAT

The energy required to process food

Thermic effect of food

The thermic effect of food accounts for

10% of TEE

Physical activity accounts for

15-30% of TEE

Energy expended to sustain basic life functions -i.e. respiration, heart beat, nerve function, muscle tone

Basal metabolism

What is the resting metabolic rate (RMR or REE) for 1. ) Males 2. ) Females

1. ) 1 kcal/kg/hr | 2. ) 0.9 kcal/kg/hr

Under resting conditions, which organ requires the most energy?

The liver (brain is second)

Represents the amount of energy required in a rested, fasted state to maintain vital organ function

RMR

A subject is required to lie down and rest at least 30 minutes prior to the determination of

RMR

The RMR measured soon after waking in the morning, after a 7-8 hour resting period, and at least 12 hours after the last meal

BMR

RMR and BMR differ in practice by less than

10%

How much higher of a BMR do athletes have than sedentary people?

At its highest in early childhood, especially during the first and second years. It peaks again at puberty, continuing through adolescence

BMR

Muscular relaxation and decreased nervous system activity result in a decrease in BMR of

Sleep

Exposure to a cool environment and hypothermia causes BMR to

Increase (shivering thermogenesis)

In females, their lowest level of BMR is about

1 week before ovulation

Thyroxine and epinephrine are the principal regulators of metabolic rate. Stress releases epinephrine, which directly promotes glycogenolysis and increases

BMR

The principal regulators of metabolic rate

Thyroxine and epinephrine

In most disease states, there is an

Increase in BMR

What is an example of a medication that increases BMR?

Aspirin

Reduced by sedatives, narcotics, analgesics, alpha and beta blockers, and anesthesia

BMR

Increased by nicotene

BMR

The most variable component of energy expenditure is

Physical activity

Energy that is expended for the plethora of processes involved in digestion, absorption, and metabolism of food releases heat

Thermic Effect of Food

The proportions of muscle, bone, fat and other tissue that make up a person’s total body

Body composition

What are the two recommended body fat percentages?

1. ) Obesity percentages | 2. ) Insufficient body fat percentages

``` Health-related classifications of BMI: • Underweight: • Healthy: • Overweight: • Obese: ```

* Underweight: <18.5 kg/m2 * Healthy: 18.5-24.9 kg/m2 * Overweight: 25-29.9 kg/m2 * Obese: ≥ 30 kg/m2

Obesity increases the risk of which 6 things?

1. ) Atherosclerosis 2. ) Type 2 DM 3. ) Cancer 4. ) Gall bladder disease 5. ) Joint pain 6. ) Gout

What is the shortcut for calculating healthy weight, i.e. ideal body weight (IBW), and BMR for 1.) Women

1. ) IBW = 100lbs + 5 lbs for every inch above 5 feet | 2. ) BMR = IBW x 10

What is the shortcut for calculating healthy weight, i.e. ideal body weight (IBW), and BMR for 1.) Men

1. ) IBW = 106lbs + 6 lbs for every inch above 5 feet | 2. ) BMR = IBW x 10

1 BMI unit is equivalent to

6-7 lbs

A reasonable initial target for most overweight people is

2 BMI units below their current one

What is the total body fat percentage range for young 1. ) Men 2. ) Women

1. ) 12%-15% | 2. ) 25%-28%

Android obesity, i.e. visceral adipose distribution, is more common in

Men

Greater risk for weight-related health problems such as metabolic syndrome

Android obesity

Energy Balance Assessment and Body Composition I Flashcards

(99 cards)