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DTN101 > Week 5 > Flashcards

Week 5 Flashcards

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1
Q

What is the energy density of the following foods? Oil, peanuts, rice, ice cream, oranges, lettuce & mushrooms.

A
  • Oil: 37kJ/g
  • Peanuts: 24kJ/g
  • Rice: 5.2kJ/g
  • Ice cream: 3.8kJ/g
  • Oranges: 1.5kJ/g
  • Lettuce/mushrooms: –
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2
Q

What is the energy density of fat, protein, carbohydrates, and alcohol?

A
  • Fat: 37kJ/g
  • Alcohol: 29kJ/g
  • Protein: 17kJ/g
  • Carbohydrates: 17kJ/g
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3
Q

What percentage of body fat is pure fat?

A

87%

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4
Q

What two tissue types are lost equally during starvation?

A

Fat and lean tissue.

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5
Q

What is direct calorimetry and how is it performed?

A

Direct calorimetry involves continuous measurement of heat exchange in subjects confined in metabolic chambers. This very accurate method measures the amount of heat released to calculate energy expenditure. Individuals reside within the chamber for a period of 24 hours.

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6
Q

What is indirect calorimetry and how is it performed?

A

Indirect calorimetry can be performed either at rest or during exercise, measures the rate of oxygen consumption and carbon dioxide production. This method can estimate the energy expended in a given situation, but is not a suitable representation of total daily energy expenditure.

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7
Q

What are non-calorimetric methods of energy expenditure measurement, and why would they be chosen over other methods?

A

Indirect calorimetry can be performed either at rest or during exercise, and measures the rate of oxygen consumption and carbon dioxide production. This method can estimate the energy expended in a given situation, but is not a suitable representation of total daily energy expenditure. Common methods include heart rate, doubly labelled water, and the factorial method.

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8
Q

What is the factorial method?

A

The factorial method is the most common and least invasive of the non-calorimetric measures used for estimating energy expenditure. It uses calculations and activity tables to estimate energy expenditure. The Schofield equation is used to predict basal metabolic rate.

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9
Q

What is a physiological fuel value?

A

The number of kilojoules that the body derives from a food.

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10
Q

What does the hypothalamus have to do with hunger and satiety?

A

The hypothalamus is the nerve centre for responding and controlling hunger and satiety responses through chemical messengers.

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11
Q

Which part of the brain are active when looking at food images or eating food?

A

The visual cortex and the cerebellum (processes thinking and reasoning).

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12
Q

What influences can trigger a hunger response?

A
  • Presence of absence of nutrients in the bloodstream
  • Size and composition of the preceding meal
  • Customary eating patterns
  • Climate (heat reduces food intake, cold increases it)
  • Exercise
  • Hormones
  • Physical and mental illness
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13
Q

How long does it take the stomach to process food completely?

A

four hours

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14
Q

What is satiation, and what triggers it?

A

Satiation is the feeling of fullness after eating.
It is triggered by stretching of the stomach receptors and hormone release.

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15
Q

What 3 influences can generate a hunger response?

A
  • Physiological influences
    • Empty stomach
    • Gastric contractions
    • Absence of nutrients in small intestine
    • GI hormones
    • Endorphines
  • Sensory influences
    • Thought, sight, smell, sound, taste of food
  • Cognitive influences
    • Presence of others, social stimulation
    • Time of day
    • Abundence of available food
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16
Q

Which 2 macronutrients have the highest and lowest satiating effects?

A
  • Protein has the highest satiety
  • Fat has the lowest satiety
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17
Q

What does fat trigger the release of once it enters the small intestine?

A

The hormone cholecystokinin, which triggers satiety and inhibits food intake.

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18
Q

What is thermogenesis?

A

The generation of heat

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19
Q

What are the 3 main categories of thermogenesis, and what is the 4th category sometimes involved?

A
  • Basal metabolism
  • Physical activity
  • Food consumption
  • (4th category sometimes involved): Adaptation
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20
Q

What is the percentage breakdown of the 3 main components of energy expenditure?

A
  • Thermic effect of food: 5-10%
  • Physical activity: 25-50%
  • Basal metabolism: 50-65%
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21
Q

What is a quick and easy estimate value for basal energy needs for men and women?

A
  • For men: 4-5kJ/min, or 100kJ/kg/day
  • For women: 3-4.5kJ/min, or 95kJ/kg/day
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22
Q

What effect does increased body weight have on basal metabolic rate?

A

The more a person weighs, the more total energy is expended on BMR, but the amount of energy per kg may be lower.

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23
Q

What is basal metabolism?

A

The rate at which the body expends energy to maintain basic functions.

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24
Q

What is adaptive thermogenesis?

A

Energy used to build tissues and produce the enzymes and hormones needed to adapt to changes in the environment such as physical conditioning, extreme cold or heat, overfeeding, starvation, trauma, or other types of stress.

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25
Which macronutrient has the highest relative thermic effect of food?
Protein
26
What factors increase basal metabolism (BMR)?
* Height: tall, thin people expend more energy to stay warm * Growth: Growth requires energy * Lean body tissue: Lean tissue is more metabolically active * Fever: Immune processes creating fever use energy * Stresses: Physiological stress response increases energy expenditure * Environmental temperature: Adaptive thermogenesis * Smoking: Nicotine increases energy expenditure * Caffeine: Increases energy expenditure * Resistance training exercise: lean tissue expends more energy
27
What factors decrease basal metabolic rate (BMR)?
* Ageing: Due to reduced lean body mass * Fasting/starvation: Lowers the BMR to conserve energy * Malnutrition: Lowers the BMR to conserve energy * Energy restrictive diet: Lowers the BMR to conserve energy * Sleep: Energy expenditure is lowest while sleeping * Sedentary activity: Lower activity level reduces lean body mass
28
What percentage of effect can thyroid hormone activity have on the rate of metabolism?
Thyroid hormone activity can speed up or slow down the rate of metabolism by up to 50%.
29
What is the equation used to calculate BMR in kJ per day? | If typing answer, use the format "xxxx kJ/day"
30
How is the physical activity level (PAL) applied to energy calculations? | If typing answer, use the format "xxxx kJ/day"
By using the appropriate value from the table.
31
What estimated energy requirement range do most people fall within?
* For men: +/- 840kJ * For women: +/- 670kJ
32
How do you determine the estimated energy requirement (EER)?
1. Calculate the BMR using the BMR calc table 2. Calculate the physical activity level. 3. Combine the 2 values.
33
Which does neuropeptide Y trigger?
* Carbohydrate cravings * Initiates eating * Decreased energy expenditure * Increased fat storage
34
What foods have been found to have the highest satiation value for minimal kilojoules?
Broccoli, carrots, tomatoes, lettuce, cucumber, and rice cakes.
35
What three factors does the amount of energy needed for an activity depend on?
* Muscle mass * Body weight * Type of activity
36
How do you calculate the kilojoules spent per minute doing an activity for your own body weight?
Multiply the value of kJ/kg/min for the activity from the table by your weight and then multiply that number by the number of minutes spent in the activity. ## Footnote For example, if you weigh 65 kilograms and want to know how many kilojoules you spent doing 30 minutes of vigorous aerobics: 0.571 x 65 = 37.1 kilojoules per minute; 37.1 x 30 minutes = 1113 total kilojoules expended.
37
What is the thermic effect of food?
The acceleration of GI tract muscular activity that occurs when eating, which requires energy and produces heat.
38
What is the thermal effect of food proportional to?
The thermic effect of food is proportional to the food energy taken in, and is generally estimated at 10% of intake.
39
What are the thermic effect percentages of the 4 main food energy sources?
* Carbohydrate: 5-10% * Fat: 0-5% * Protein: 20-30% * Alcohol: 15-20%
40
Why should the thermic effect of food be ignored for most purposes?
Because its contribution to total energy output is smaller than the probable errors involved in estimating overall energy intake and output.
41
What are some tips for accepting a healthy body weight?
* Value yourself and others for human attributes other than body weight. Realise that pre-judging people based on weight is as harmful as pre-judging them by race, religion or gender * Use positive, non-judgemental descriptions of your body * Accept positive comments from others * Focus on your whole self, including your intelligence, social grace and professional and scholastic achievements * Accept that no magic diet exists * Stop dieting to lose weight. Adopt a lifestyle of healthy eating and physical activity permanently * Follow the Australian Guide to Healthy Eating. Never restrict food intake below the minimum levels that meet nutrient needs * Become physically active, not because it will help you get thin but because it will make you feel good and enhance your health * Seek support from loved ones. Tell them of your plan for a healthy life in the body you have * Seek professional counselling – not from a weight-loss counsellor, but from someone who can help you make gains in self-esteem without weight as a factor * Appreciate body weight for its influence on health, not appearance
42
How is the body mass index (BMI) calculated?
BMI = 2weight (kg)/height (m)^2
43
What does the BMI reflect?
BMI reflects height and weight measures and not body composition.
44
What do BMI values reflect, fat or weight?
BMI values measure weight in relation to hight. The BMI does not reflect body fat.
45
What is the healthy BMI range?
18.5 - 24.9
46
What are 5 functions of fat in the body?
* Provides energy * Insulates against temperature extremes * Protects against physical shock * Forms cell membranes * Makes compounds such as hormones, vitamin D, and bile
47
When is visceral fat more common?
In men and to a lesser extent, women past menopause.
48
What is waist circumference the most practical indicator of?
Fat distribution and central obesity
49
What waist circumference values indicate a high risk of central obesity related health problems?
* For men: higher than 102cm * For women: higher than 88cm
50
What is the correlation between body weight/body fat and disease risks/life expectancy?
There is a greater likelihood of developing chronic diseases and shortening life expectancy for those with a higher BMI and waist circumference.
51
What are health risks of being underweight?
infertility, menstrual irregularities, inability to preserve lean tissue if suffering from a wasting disease (cancer, digestive disorder). exacerbated struggle with medical stresses, osteoporosis and bone fractures.
52
What weight conditions are linked to higher mortality rates?
Both underweight and obesity.
53
What health risks are associated with obesity?
Insulin resistance, type 2 diabetes, chronic inflammation, sleep apnoea, osteoarthritis, some cancers, high LDL cholesterol, low HDL cholesterol, hypertension, stroke.
54
What effect does a weight gain of 4.5kg after the age of 18 years have on diabetes?
The risk of developing type 2 diabetes doubles.
55
What is ectopic fat, and how does it contribute to obesity associated diseases?
Ectopic fat is fat that accumulates outside of adipose tissue, and disrupts normal metabolism.
56
What health risks does the combination of obesity-induced inflammation and ectopic fat result in?
A cluster of symptoms known as metabolic syndrome: Insulin resistance (and high blood glucose), hypertension, high blood triglycerides, low HDL cholesterol, high waist circumference.
57
What conditions does metabolic syndrom synergistically increase the risk for?
Diabetes, hypertension, fatty liver disease, and atherosclerosis.
58
Is the body mass index (BMI) a good measure of body composition?
No
59
What factors can increase the desire to eat?
Boredom, stress, the time of day, sight of food, social situations, hunger.
60
What is the largest component of energy use by the body?
Basal metabolism
61
Which type of fat in our body is most highly associated with the risk of diseases like diabetes and cardiovascular disease?
Abdominal fat

DTN101 (6 decks)

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