Quiz 3 Flashcards
(64 cards)
1
Q
Energy Balance
A
balance the calories consumed through eating and drinking compared to calories burned
2
Q
Weight maintenance
A
E in = E out
3
Q
Weight gain
A
E in > E out
4
Q
Weight loss
A
E in < E out
5
Q
What is the result of a short period of positive energy balance?
A
- Short-term weight gain
6
Q
How does the body prevent the continuous increase of weight?
A
- increasing resting energy expenditure
- hormone regulation
- thyroid regulates metabolic rate
- Increase the energy cost of performing an activity
7
Q
Gaining weight from positive energy balance =
A
increase in fat mass
8
Q
Can carbs be converted into protein or fat
A
- unlike animals, humans have insufficient enzymes to do so
- there is some conversion only
9
Q
Limited storage:
A
carbs and proteins
Carbs stored as glycogen ( 2 pounds max)
excess carbs and protein expended first, fat gets stored without being used as fuel
10
Q
What is the estimation of healthy weight? Men
A
106 pounds for first 5 ft. + 6 lbs for every inch over that
11
Q
What is the estimation of healthy weight? Women
A
100 lbs for the first five ft. + 5 lbs for every inch over
12
Q
Macronutrients ( large quantities):
A
- Energy providing nutrients ( calories)
- Carbs, proteins, Lipids
13
Q
Carbs
A
- Major source of fuel for body in exercise
- starches and sugars
- food sources: grain, veggies, legumes, fruits, dairy
14
Q
Proteins
A
- Building blocks of life - amino acids combine = proteins
- some proteins are essential ( can’t be made so must be in the diet)
- Food sources: animal sources, dairy, legumes and grains
15
Q
Lipids
A
- bad fats and good fats
16
Q
Bad fats:
A
- Trans fats- worst dietary fat ( margarine, shortening)
- Saturated fats- Common in the American diet ( red meat, whole milk)
- trans and saturated fats increase the risk of heart disease
- protective against heart disease
17
Q
Good fats:
A
- From veggies, nuts, seeds, fish
- monosaturated fats ( ex. olive oil)
- polyunsaturated fats ( ex. corn oil)
18
Q
Micronutrients( smaller quantities):
A
- Vitamins, minerals
19
Q
Vitamins:
A
regulate bodily processes, keep organs and tissues functioning, and promote growth
- blood clotting, calcium balance
Do not contribute energy ( help with the extraction of energy)
Fat-soluble and water soluble in the body ( water-soluble lost daily)
20
Q
Minerals and Water
A
- 16 minerals are essential to health
- deficiencies are uncommon, except calcium and iron
- Water is chemically the simplest nutrient, most important
- can survive loner without any other nutrient than we can survive w/o water
21
Q
How much of our bodies are water?
A
60%
22
Q
Top sources of calories in Americans 2 years or older
A
- Grain-based desserts
- Yeast breads
- Chicken and chicken mixed dishes
- Soda/energy/sports drinks
- Pizza
23
Q
Code words for sugar:
A
- brown sugar
- cane juice and cane syrup
- confectioners sugar
- corn sweeteners and corn syrup
- dexrose
- fructose
- glucose
- high fructose corn syrup
24
Q
Whole Grains:
A
- unrefined grains that haven’t had their bran and germ removed by milling - low glycemic index
- more fiber and important nutrients
- brown rice, ingredients such as buckwheat
25
Refined grains:
- milled to give them a finer texture and extend their shelf life- no bran and germ
- the refining process removes many nutrients and fiber
- white flour, white rice, white bread, and degermed cornflower
- enriched and fortified at times
26
Daily Value %
- 5% or less is low
- 20% or more is high
27
Mediterranean Diet
- high in fruits, veggies, wholegrains bread, rice and pasta, potatoes, beans, nuts and seeds
- Olive oil as an important fat source and fat from dairy products, fish, and poultry ( consumed in low- moderate amounts)
- eggs in moderate amounts, and low amounts in red meat in low amounts
- wine is consumed in low to moderate amounts
28
Where does the Mediterranean diet originate?
American scientist Ancel Keys pointed out the correlation between cardiovascular disease and diet in the 1950s
- Seven countries study
29
30
What evidence did the seven countries' study provide?
- cardiovascular risks are universal
- diet-heart hypothesis
- preventable
- A healthy lifestyle may promote different aspects of health `
31
DASH- Dietary Approach to Stop Hypertension
- emphasized veggies, fruits and low fat dairy ( moderate amounts of whole grains, fish, poultry and nuts
32
Standard DASH diet:
2300 mg of sodium a day
33
Lower sodium DASH diet:
Consume up to 1500mg sodium a day
34
What is intermittent fasting
- specifies when you should not eat certain foods
- eating pattern that cycles between periods of fasting and eating
- currently popular
35
History of Intermittent fasting:
- Practice throughout human evolution. Hunters-gatherers
- evolved to function without food for longer periods of time
- several people consider fasting from time to time as more natural than eating 3-4 meals a day
- often done religiously as well
- animal studies
- E restriction study: prevents cancer
36
Energy restriction is difficult to achieve more to maintain:
- 25-30% adherence ONLY to low cal diets at 12 months
- 20-240% achieve> 5% weight loss at `1 year
- Only 20% of women at high risk of breast cancer maintain > 5% weight loss a 5 years with restriction diets
37
How does fasting affect body?
- Fasting for 14 hrs makes body burn body fat due to lowering of blood sugar or carbs
- rapid loss of fat ny fasting 14-20 hours per day = metabolic switching
- progress slowly, not advised to jump straight into 24-23 hr fasts
38
Metabolic switching:
liver-derived glucose to adipose cell-derived ketones
39
What are the most popular methods of intermittent fasting?
- 16/8 method ( Leangains protcol)
- Eat- Stop- Eat method
- 5:2 diet
40
In the research who lost more fat the Intermittent dieters or the daily dieters?
Intermittent dieters lost more fat ( 6kg v.s 4.9 kg)
41
The intermittent diet had beneficial effects on metabolism during and after restriction days. True/ False
True.
- better at reducing insulin on "non-diet day"
- additional 25% reduction on insulin on diet days
42
What positive changes did intermittent fasting have?
- improved glucose regulation
- stress rsistance
- suppresses inflammation
- cells activate pathways that enhance intrinsic defenses against oxidative stress and those that remove or repair damaged molecules.
43
Bariatric Surgery:
- restrictive surgery - restricts amount of food ingested (decreases appetites)
- Malabsorptive: limits digestion and absorption --> decreases the length of intestine exposed to the food ( reduces fat absorption by 2%)
- Surgery is always accompanied by behavior modification - diet and exercise
44
Sleeve gastrectomy:
- Resection of 80% of the greater curvature side of the stomach
- smaller tubular sleeve is created
- causes weight loss through mechanical restriction and hormonal modification
45
Ghrelin
- hunger hormone
- lowered in sleeve gastrectomy
46
Mechanical restriction:
reducing volume and stomach motility
47
Intra- Gastric Balloon:
- deflated balloon placed in the stomach, filled to decrease stomach space
- left in stomach max 6 months
- typically used prior to other surgery
48
Why measure body comp?
- change in body fat weight due to weight loss programs
- athletes : performance
- monitor weight in diseased patients
- Track long term changes with aging
49
Essential Fat
necessary for normal functions
- bone marrow
- cell membranes
- organs
- fat rich tissues in the CNS
- 2-5% in men / 10-13% in women
50
Storage Fat:
Adipose tissue = storage fat
- located around internal organs
- Subcutaneous
51
fat cell growth: Hypertrophy
- increase in size
- excess triglyceride fat accumulation in existing adipocytes
52
fat cell growth: hyperplasia
- increase in number
- results from the recruitment of new adipocytes from the precursor cells in fat tissue
53
BMI:
- Common way to classify obesity
- Body mass index = (weight in kg)/height in m^2
- composite # used to define obesity
- does not take into account lean body mass
- effective screening tool - it's not diagnostic
54
Childrens BMI:
- For children 2-19 yrs old BMI is age and gender-specific
- tracks childhood overweight into adulthood
55
2-compartment model:
- Fat mass
- fat-free mass
56
3-compartment model:
- fat mass
- fat-free mass
- bone ( mineral) mass
57
4- compartment model:
- fat mass
- fat-free mass
- water mass
- bone (mineral) mass
58
Underwater weighing:
- a person is weighed on land and in the water tank to determine BODY DENSITY
59
Basics of Underwater weighting:
- Archimedes Principple
- lean tissue = greater density than water
- fat tissue = lower density than water
= A person with more body fat will weigh less underwater than a person with more lean tissue
60
Bioelectrical impedance:
- electric current flows through the body and resistance is measured
61
Basics of Bioelectrical impedance:
- more muscle= greater amount of water the body can hold = less resistance
- more fat= less water= more resistance
62
Air displacement plethysmograph-
BodPod
Utilizes displacement of air within a closed chamber (Bod Pod) and
pressure-volume relationships (Boyle’s Law) to estimate BV
63
DXA measures:
Distinguishes between
- bone
- soft tissue ( muscle and fat)
64
Measuring Body Fat
- skinfold thickness measurements, using calipers to measure fat under the skin
- based on the direct correlation between subcutaneous fat and whole-body fat.
