Nutrition 160 Ch. 10

How many Calories are in a pound of fat? Be able to determine deficits for losing a pound in a given period of time.

1 lb: 3500 kcal to lose one pound a week, energy intake must be decreased by 500 calories a day or physical activity increased by 500 calories a day

Describe energy balance, positive, negative and equilibrium. Determine what should occur to body weight under each of those conditions.

Energy Equilibrium - Energy intake equals energy expenditure • Positive energy balance - Energy intake greater than energy expenditure - Desired in growth stages - WEIGHT GAIN • Negative energy balance - Energy intake less than energy expenditure - Not desired during growth stage- WEIGH LOSS

Compare methods used to measure energy expenditure by the body.

direct calorimetry: measures body hear in insulated chamber surrounded by water indirect calorimetry: collecting expired air to measure oxygen consumption estimated energy requirements: formulas

Explain internal and external regulation of hunger, appetite, and satiety. What region in the brain controls most of the processing for hunger and satiety?

hunger: physiological drive for food appetite: psychological drive for food satiety: brought about when either drive is fulfilled hypothalamus: site for regulation of satiety, regulating food intake

Define basal metabolism and how is it measured? List some of the factors that contribute to one's BMR.

- minimum amount of energy in fasting state, awake body, alive in warm, quiet environment - beating of heart, respiration of lungs, activity of other organs - factors: larger body surface, male gender, body temp, growth stages

Give examples of activities that contribute to adaptive thermogenesis.

- process of heat production - non voluntary physical activity: extreme cold, shivering, maintaining, muscle tone holding upright

What is gastroplasty and what is the key reason it works for weight loss?

- removed portion of the stomach, don't eat as much food.

anorexia nervosa

- rigid dieting, causing dramatic weight loss - false body perception - rituals involving food, excessive exercise

bulimia nervosa

- secretive binge eating, generally not overeating in front of others -eating when depressed or under stress - binging followed by fasting, laxative, or diuretic abuse -erosion of teeth, swollen glands,

List the various components that contribute to human energy expenditure and the order in which they contribute to the total expenditure-from the most to the least.

1. basal metabolism - 60-70 % 2. physical activity 25-40% 3. TEF- 5-10 %

Outline the 3 key components of programs designed for successful weight loss. Also know the 4 key behaviors known to help with successful weight loss maintenance.

1. control energy intake 2. perform regular physical activity 3. control problem behaviors 1. eat a low fat, high carb diet 2. eat breakfast 3. self monitoring 4. physical activity plan

Recognize characteristics of fad diets and unsafe weight-loss programs.

1. promise rapid weight loss 2. does not encourage behavior change, food selections limited 3. weight loss is usually regained

Discuss the five most common methods for assessing body composition and how they determine whether body composition are healthy.

1. underwater weighing 2. air displacement 3. skin fold thickness 4. bioelectrical impedance analysis 5. dual energy x-ray absorptiometry assessing: excess weight/fat, location of fat, presecene/absense of weight related medical problems.

What is BMI and what index numbers determine underweight, overweight and obesity?

BMI: weight for height standard underweight: less than 18.5 healthy: 18.5-24/9 overweight: 25-29.9 obese: 30 and greater

Describe the impact of genetics on body weight and composition

account for 40-70 percent of weight differences

Compare the differences in energy nutrients effect on TEF.

Thermic effect of food: energy used to digest, absorb, transport, store and metabolize food protein- 20-30 % carb- 5-10% fat- 0-3%

What are the guidelines (inches for men versus women) regarding waist circumference and obesity?

men: 44 inches women: 32 inches