Nutrition Ch. 9 Flashcards
What are the factors that determine a healthy weight?
appropriate for age, maintained without constant dieting, acceptable to you, based on family history, etc.
definition of healthy weight?
lowest risk for early death
What are the principles of energy balance?
To maintain a good weight your calories consumed should equal your calories burned or expelled. If more food is eaten and less exercise then it results in weight gain.
What factors impact BMR?
Genetics, age, height, growth etc.
What factors impact how many calories we can burn?
- BMR
- Voluntary activities
- thermic effect of food
What is BMI and what are limitations?
body mass index or your average weight for your height. Limitations come if your an athlete and have a lot of muscle, prego women, under 20, over 65.
What is the BMI Calculation?
Weight/in^2x703
What are shapes of obesity?
Apple and pear. apple is worse because of the central obesity above the waste, common in men. 40 in or higher in men is high risk and 35 in. or higher in women is high risk.
methods for measuring muscle and fat tissue?
- Anthropometircs: skin folding (least acurate)
- Conductivity: Bioelectrical impedance
- Density: Underwater weighing
- Dexa: Dual Energy X-ray Absorptiometry (most)
what are appropriate body fat ranges?
Men: 12-22% body fat
Women: 20-32%
essential components of a weight loss program?
- appropriate diet
- physical activity
- long term behavior modification
what strategies can help with weight loss?
-plan for long term
- team up
-be realistic
-set goals
-keep records
etc.
what do weightloss meds do?
-suppress apetite
-block absorption of fat
-reduces taste sensation
USE CAUTION
3 types of weightloss surgery?
- Vertical banded gastroplasty- band and stapled
- Gastric by-pass: disconnect stomach
- Gastric banding: makes small pouch so food takes longer to get through to stomach making you fell fuller
Surgery considerations:
- BMI 40 or higher
- 1 in 200 die after surgery
- diet changes