NEP 1034

60

% BMR contributes to TEE

30 (30% Exercise and 70% NEAT)

% PA contributes to TEE

10

% TEF contributes to TEE

appetite

1° phycological (external) influences that encourage us to find and eat food, often in the absence of obvious hunger

hunger

1° physiological (internal) drive to find and eat food, mostly regulated by innate cues to eat

serving size of fruit on MyPlate

2 cups

serving size of vegetable on MyPlate

2.5 cups

serving size of dairy on MyPlate

3 cups

serving size of protein on MyPlate

5.5 oz

serving size of grain on MyPlate

6 oz

health consequences of obesity

Alzheimer disease, stroke, heart disease, hypertension, fatty liver disease, gallstones, type 2 diabetes, arthritis, gout, sleep apnea, gastroesophageal reflux, increase risk of some cancers, infertility in women, and erectile dysfunction in men

MyPlate

An Internet-based educational tool used to teach healthy eating and exercise habits

obesity

BMI > 30

overweight

BMI ≥ 25

Total Energy Expenditure (TEE)

BMR, PA (NEAT), and TEF

sources of prebiotics

Chicory, Jerusalem artichokes, wheat, barley, rye, onions, garlic, leeks, oats, lentils, black beans, kidney beans, soybeans, and breast milk

Body composition methods

Dual-Energy X-Ray Absorptiometry (DEXA), Underwater Weighing (Hydrodensitometry), Bioelectrical Impedance Skinfold Thickness, and Air Displacement

PA (physical activity)

Exercise + Nonexercise Activity thermogenesis (NEAT)

qualified health claims

FDA approved emerging, but limited scientific evidence

Fit

Frequency- number of sessions/wk Intensity- amount of effort/difficulty Time- how long each session lasts

Benefits of Mediterranean diet

Lowers heart problems

ATP

Muscles use it at all times

health claims

Must be FDA approved based on the Significant Scientific Agreement (SSA) made allowable by the NLEA of 1990

tools/resources consumers can use to identify the quality of dietary supplements

NIH Office of Supplements Consumer Lab National Center for Complementary and Integrative Health Sloan Kettering Memorial Cancer Center

DSHEA of 1994

Overview of dietary supplement laws

PA

TEE factor that is most under the control of an individual

federal agencies for dietary guidelines

US Department of Agriculture (USDA) and US Department of Health and Human Services (HHS)

agency develops MyPlate

USDA

weight loss recommended

a BMI of 30+ and anyone overweight with two or more other risk factors: Elevated waist circumference, Cardiovascular disease (CVD), Family history of CVD, Smoking, Hypertension, Diabetes, Physical inactivity, Age (men ≥ 45y; women ≥ 55y or postmenopausal)

visceral fat is bad for health

abdominal obesity increases this, cardiovascular disease, type 2 diabetes, and premature all-cause mortality

Cardiorespiratory

ability of heart, lungs circulatory system to efficiently supply oxygen & nutrients to working muscles Ex: walking, running, swimming, dancing

Flexibility

ability to move joints fluidly thru a complete range of motion ex: stretching and yoga

NEAT

activities of daily living

microbiome

all of the microorganisms that live in a particular environment, such as a human body

body composition

amt. of bone, muscle, and fat tissue in body ex: aerobic exercise, resistance training

Physical activity

any bodily movement produced by muscles that increases energy expenditure ex: running, walking, dancing

no

are dietary supplements regulated?

Neuromotor

balance, agility, coordination ex: yoga, kick-boxing, tai chi

Basic tenants of good nutrition

balance, variety, adequacy, moderation

glycolysis

breakdown of glucose to lactic acid; makes some ATP under high intensity anaerobic conditions (30-40 sec) ex: HIIT, basketball

phosphocreatine

breakdown produces ATP quickly; used under high-intensity anaerobic conditions (6 sec); reactivated quickly ex: high jump

negative energy balance

calories in < calories out decrease weight highly active person

energy balance equilibrium

calories in = calories out no change in weight active person

Positive Energy Balance

calories in > calories out weight increase couch potato

Components of Physical Fitness

cardiorespiratory, musculoskeletal, flexibility, neuromotor, and body composition

NEAT examples

cleaning, riding in a car, cooking, walking, grocery shopping, mowing, washing a car, and playing with a dog

5-20 rule

depending on the nutrient: 5% is not a good source 20% is a good source

diet supports physical activity

depends on type, intensity, and duration of activity

TEF (thermic effect of food)

digestion and metabolism

appetite influences

disease influences, learned preferences and aversions, social influences, specific appetites, emotional influences, environmental factors, and medication influences

BMI (body mass index) limitations

does not distinguish between excess fat, muscle, or bone mass

BMR (basal metabolic rate)

energy to maintain essential body functions

energy measured

energy we consume minus the energy we burn

benefits of organic foods

expose consumers to less antibiotic-resistant bacteria and fewer pesticides/herbicides positive environmental impact

Oxygen system

fat & glucose to lots of ATP under lower intensity, aerobic conditions, endurance activities

Factors that affect BMR

fat-free mass, age, sex, growth, hormones, starvation, illness, pregnancy, lactation, caffeine, smoking, drugs, biological sex, genetics, and sleep.

dietary guidelines are for

federal food and nutrition education programs (DGA)

Musculoskeletal

fitness of muscles & bones (Strength and Endurance) ex: weight-lifting

Lifestyle factors that play a role in the increased rates of obesity in US

food environment, fewer home cooked meals, sleep deprivation, prescription drugs, pregnancy, emotions, sedentary lifestyle, TV/screens, communities, smoking cessation, and portion

energy density

foods with a high number of calories for their weight

nutrient density

foods with a high proportion of healthy nutrients relative to the number of calories

example of energy dense meal

french fries and fast food crispy chicken sandwich

dietary guidelines

give consumers regarding general components of the diet

on MyPlate

grain, dairy, protein, fruits, and vegetables

low-grade inflammation

hormones cause

Obesity in children

increasing 10% of people in the US 1 in 5 kids ages 6-19

obesity in adults

increasing 30-40% of people in the US over 1/3 of adults in US

Food label requirements

ingredients and other basic information (statement of identity, net contents of package, ingredients list, information of food manufacturer, packer, or distributor, and nutrition information) food allergens nutrition facts panel

Exercise

intentional physical exertion, purposeful, planned, and structured ex: push-ups, squats, and sit-ups

food desert

it is difficult to buy affordable or good-quality fresh food

energy units

kcalories (Calories)

probiotics

live bacteria that provide health benefits when administered in adequate amounts

Common strategies people use to be successful at maintaining weight loss (National Weight Control Registry)

maintaining a low-fat, reduced-calorie eating plan; eating breakfast; weighing self at least once a week; watching fewer than 10 hours of TV per week; and exercising on average about 1 hour per day

Structure-function claims

mandatory disclaimer to distinguish from "health claims" and drug claims

DSHEA

manufacturer is responsible for ensuring that product is safe, unadulterated; produced with good manufacturing practices; properly and truthfully marked with a label

latest research areas in weight management

meal timing matters, poor sleep, and practicing intermittent or alternate-day fasting can aid to this

apple body shape

more weight above the waist

pear body shape

more weight below the waist

limitation of organic foods

must be 95% organic farmers are still allowed to use certain pesticides

Prebiotics

non-digestible food ingredient that promotes the growth of beneficial microorganisms in the intestines

food deserts increase

obesity and chronic disease

NLEA of 1990

overview food labels- serving size is included and nutrition facts label

FDA

overviews food, drug, and dietary supplement labeling

hunger influences

peripheral body systems, central nervous system, metabolic influences, and disease states

Fuels used by muscles

phosphocreatine, glycolysis, and oxygen system

Zoochemicals

physiologically active compounds found in animal foods that provide benefits but are not essential nutrients

Photosynthesis

physiologically active compounds found in plant foods that provide benefits but are not essential nutrients

NLEA

requires standardized food labeling

Mediterranean diet

rich in fruits, vegetables, nuts, olive oil, and whole grains low in processed, red meats, dairy products, and sweets

nutrition facts panel

serving size, calories, fats, added sugars, nutrients, % daily value, and footnote

quick and dirty method

short-cut method for calculating healthy body weight

Supplement label requirements

statement of identity, work "supplement," quantity, manufacturer and location, direction for using product, and "Supplement Facts" panel

dietary guidelines are based on

the latest science-based information about nutrition, health, and lowering chronic disease risk

example of nutrient dense meal

tomato soup, plain non-fat yogurt, berries, turkey sandwich

Measuring visceral fat

waist circumference (women >30in and men >40in)

losing and maintaining 5-10% of body weight

weight loss necessary in obese/overweight to see a decrease in risk of chronic disease

produce excess hormones and hormone-like messengers

what happens when to body fat cells when they get enlarge and get filled with fat?

Rural food desert

where people are not living within 10 miles of a grocery store

urban food desert

where people are not living within a mile of a grocery store

sources of probiotics

yogurt, kefir, cottage cheese, buttermilk, soy, tempeh, miso, fresh sauerkraut, kimchi, and breast milk