Chapter 7 nutrition 101

Which of the following are strategies that could help control hunger between meals and snacks?

+ Eat meals and snacks more slowly + Consume foods high in fiber and water + Include lean protein in meals and snacks

Which factors contribute to weight gain during adulthood?

+ slower metabolism + limited physical activity + excess food intake

The key recommendations for weight loss in the 2020 Dietary Guidelines include:

-maintain adequate nutrient intake -losing weight in a slow, steady pace -decreasing calorie intake -increasing physical activity

the negative aspects of using bmi to assess healthy weight include that

-very short adults (less than 5ft tall) may have a high BMI that does not reflect overweight or fatness. -it does not discriminate between muscle mass and fat mass. -it is not accurate for higher muscular individuals.

Descending order of the energy needed for thermic effect of foods:

1) protein 2) carbs 3) fat

other considerations for bariatric surgery in addition to patient selection criteria include: follow-up surgery may be needed to correct stretched skin increased energy requirements after surgery the need to plan small frequent meals after surgery surgical expenses might not be covered by medical insurance

1) the need to plan small frequent meals after surgery 2) surgical expenses might not be covered by medical insurance 3) follow-up surgery may be needed to correct stretched skin

Positive energy balance is normal and healthy during:

1. childhood 2. pregnancy 3. infancy

Order the following steps of the procedure for measuring direct calorimetry from the initial step (top of the list) onward.

1. initial temperature of a layer of water surrounding an insulated chamber is measured 2. body heat of a person in the insulated chamber raises temperature of the water surrounding the chamber 3. difference between initial and final water temperature is used to determine energy expenditure

The reasons why unreliable diets are problematic include:

1. limited food selection 2. loss of lean tissue 3. unchanged habits

how much does physical activity increase energy expenditure beyond basal metabolism?

15-35%

Angela weighs 61 kg and is 1.6 meters tall. calculate her bmi, rounding to the nearest whole number

24

how many calories are in one pound of fat tissue?

3,500

How many kcal in one pound of fat tissue?

3500

Upper-body obesity is diagnosed in males when the waist circumference exceeds... inches.

40

Upper-body obesity is diagnosed when the waist circumference exceeds _____ inches.

40

decreasing calorie intake is an important component for weight loss. approximately how many calories should be eliminated each day for a slow and steady weight loss?

500 kcal

How many essential and nonessential amino acids are there?

9 are essential, 11 are not

Mindful eating involves: a) awareness of food preparation b)eating at preset times every day c) recognizing physical hunger and satiety cues d) making wise eating decisions

Awareness of food preparation recognizing physical hunger and satiety cues making wise eating decisions

The Roux-en-Y gastric bypass procedure requires:

Bypassing a short segment of the small intestine stomach size reduction to about 30 milliliters

Identify those factors that increase basal metabolism.

Caffeine and tobacco use, pregnancy, and increase in lean mass

match the following behavior modification techniques to the phrases that best explains each

Chain-breaking: separates behaviors that tend to occur together stimulus control: puts us in charge of temptations cognitive restructuring: changes our frame of mind contingency management: prepares one for situations that may trigger overeating self-monitoring: reveals patterns of unconscious overeating

The use of x-ray technology to determine the cause of a patient's symptoms.

Dexa

In general, weight loss decreases risk for which of the following conditions

Diabetes hypertension cancer

important components of a successful long-term weight loss include?

Engaging in regular physical activity Modifying problem behaviors Controlling calorie intake

The weight loss medication approved by the FDA for long term use is:

Orlistat

What is a surgical method of weight loss that involves reducing stomach capacity and bypassing part of the small intestine?

Roux-en-Y gastic bypass (LAPBAND is same but no small intestine work)

Bioelectric impedance is used to estimate body fat content by

Sending a painless low energy electrical current through the body and measuring the resistance to the electrical flow

When it comes to a weight-loss program. "calorie creep" refers to

Slight increases in food intake that undermine weight-loss efforts

slow muscle loss that comes with dieting and aging

Strength training

Which of the following contributes the least to the calories that are used each day by the body?

Thermogenesis

The ability of the body to regulate body temp within narrow limits as a result of fidgeting, shivering, and maintaining body posture is called:

adaptive thermogenisis (also encompasses the ability of humans to increase non voluntary physical activities)

The amount and location of _________________ in the body are important predictors of cardiovascular disease risk.

adipose tissue

The terms such as chain-breaking, stimulus control, cognitive restructuring, and self-monitoring are components of (blank) modification.

behavior

how is thermic effect of foods similar to a sales tax?

being charge 5-10% of total calories to cover the cost of processing foods

The method used to estimate total body fat that used a low-energy electrical current is known as:

bioelectric impedance

Direct calorimetry measures the amount of: calories associated by a person energy released by a person during rest body heat released by a person sweat, tears, and urine voided by a person

body heat released by a person

direct calorimetry measures _________ while indirect calorimetry measures _______.

body heat, oxygen consumption

a pedometer monitors

body movement (steps)

The set point theory often refers to the close regulation of

body weight

A ______________ ______________________ is the instrument used to determine the calorie content of a food.

bomb calorimeter

the health problems associated with excess body fat include

bone ad joint disorders surgical risks liver damage

Define cognitive restructuring

changes our frame of mind

the components of the weight-loss triad include

controlling caloric intake performing regular physical activity engaging in positive behaviors

Choose the three principles that are most important in preventing obesity. decrease calorie intake increase physical activity eliminate all high-fat foods make positive behavior changes

decrease calorie intake increase physical activity make positive behavior changes

factors that decrease basal metabolism

dieting low calorie intake loss of lean tissue

The best way to ensure that extra calorie intake will support gains in lean mass rather than fat mass is to

engage in strength training exercises

t/f during the measurement of bioelectric impedance, greater adipose stores are associated with lower resistance to electrical flow

false

t/f: direct calorimetry measures oxygen consumption while indirect calorimetry measures the heat released by the body

false

in the discussion of causes of obesity, researchers consider both nature and nurture. nature refers to

genetic

The hormone __________________, along with an empty stomach, signals the brain that you are hungry.

ghrelin

positive energy balance occurs when energy input is (Blank) energy output

greater than

Direct calorimetry measures the amount of body __________ released by a person.

heat

the dietary approach that has been most successful in long-term studies is the low-fat, _______ approach

high fiber

Which of the following are ways that nurture, rather than nature, may promote obesity?

high-fat diets and physical inactivity

Which of the following are true about the adjustable gastric banding technique of bariatric surgery?

hollow gastric band can be inflated or deflated to control the passage of food into the stomach The procedure involves the opening from the esophagus to stomach It is a restrictive procedure

The method of estimating total body fat by weighing the individual on a standard scale and then in submerged water is known as:

hydrostatic weighing

The method of estimating total body fat by weighing the individual on a standard scale and then weighing him or her submerged in water is known as

hydrostatic weighing (underwater weighing)

possible outcomes of bariatric surgery include

improvements in blood sugar levels less likelihood of overeating reduce blood pressure

As lean muscle mass increases as a result of physical activity, metabolic rate...

increase

increase in lean body mass will ___ basal metabolic rate

increase

Statements true about dual energy x-ray absorptiometry

it measures body fat by passing a small dose of radiation through the body it can be used to assess bone mineral density it's considered the most accurate determination of body fat

Weight loss gimmicks come and go and are likely to resurface again. The best way to feel confident about a weight loss program is to look for ___

its analysis in a peer-reviewed journal

rapid weight loss at the beginning of a weight loss program is a result of

lean muscle mass depletion water loss

Orlistat partially blocks fat digestion and subsequent absorption. Name the fat-digesting enzyme that is inhibited by orlistat.

lipase

fat released directly from abdominal adipose tissue is transported directly to the:

liver

Treatment for overweight and obesity should be: Long term through dietary supplements a lifestyle change a quick fix

long term a lifestype change

What factors increase a person's risk for upper-body obesity?

male hormone testosterone smoking

A behavioral strategy that involves becoming aware of and enjoying the entire eating experience - from the origins of the food to the effects it has on the body - is called: cognitive restructuring mindful eating self-monitoring stimulus control

mindful eating

____ influences body weight through the metabolic rate, fuel use, and brain chemistry. -Environment -Nuture -Nature

nature

Match the following risk factors with their chance of obesity

no obese parents: 10% one obese parent: 40% both parents are obese: 80%

the public, private, and non-profit organizations are currently working together to find a solution to the public health crisis of (Blank), now considered an epidemic in the United States

obesity

what device is used to monitor activity and steps? goniometer BIA flexometer pedometer

pedometer

factors leading to female adulthood obesity include

periods of stress and boredom excess weight gain during pregnancy childhood obesity

Energy balance is thought of as energy input versus energy output. Identify the components that contribute to the "energy output" of this equation

physical activity, digestion, metabolism

Define contingency management

prepares one for situations that may trigger overeating

Amino acids have to be connected by a ___________________.

protein

rank the macronutrients in order of the energy needed for the thermic effect of food from highest to lowest

protein carbs fats

Define stimulus breaking

puts "us" in charge of temptation

the factors that help one to maintain an appropriate height/weight value include which of these

remaining physically active, regularly eating a healthy diet, and learning to follow the body's hunger cues

What is a lipectomy

removal of adipose tissue

The (blank) metabolic rate is calculated instead of a basal metabolic rate if the individual has not fasted and/or not rested for 12 hours prior to the test

resting

The ____________ metabolic rate is calculated instead of a basal metabolic rate if the individual has not fasted and/or not rested for 12 hours prior to the test.

resting

Define self-monitoring

reveals patterns of unconscious overeating

Rank the following activities in order of calorie cost, placing the activity that burns the highest kcal/kg/hour at the top of the list: vigorous basketball playing running/jogging 10 mph bowling driving

running/jogging 10 mph vigorous basketball playing bowling driving

Define chain-breaking

separates behaviors that tend to occur together

The use of a pedometer to monitor activity enables the achievement of the recommended goal of 10,000 ___ per day

steps

the set point theory of weight maintenance proposes that

the body closely regulates the body weight and body fat content humans have a genetically predetermined body fat content humans have a genticaly predetermined body weight

What component of energy expenditure is analogous to a sales tax?

thermic effect of food

A person who needs fewer calories and stores fat more readily than the average person may have a _________________ metabolism.

thrifty

True or false: For an overweight or obese person, moderate weight loss is likely to lower blood pressure, fasting blood glucose, and LDL cholestero

true

t/f bariatric surgery can improve hypertension and type 2 diabetes

true

the reasons why unreliable diets are problematic include: loss of fat mass unchanged habits limited food selection loss of lean tissue

unchanged habits limited food selection loss of lean tissue

The body mass index is defined as:

weight in pounds multiplied by 705, and divided by the square of the height in inches - weight in kilograms divided by the square of the height in meters

negative energy balance leads to

weight loss

Mrs. Dalton has struggled to lose weight for her entire adult life. she is 51 years old, 62 inches tall, weighs 200 pounds, and has type 2 diabetes and hypertension. she has no history of psychiatric diseases. is she a candidate for bariatric surgery?

yes

What is the criteria used for bariatric surgery?

• BMI >40 • Educated, motivated and compliant patient • Obesity for 5 years with failure of weight loss • No history of alcoholism or psychiatric disorders

Factors that increase basal metabolism

• caffeine • pregnancy • ↑ in lean mass

Positive energy balance is normal and healthy during what stages of life?

• childhood • pregnancy • infancy

Direct calorimetry vs. indirect calorimetry

• direct = estimated on body heat • indirect = estimated on the predictable relationship between oxygen consumption and the body's use of energy

Rapid weight loss at the beginning of a weight loss program is a result of:

• water loss • lean muscle mass depletion

If height, weight, and physical activity level are held constant, energy requirements ________________ as an adult ages.

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