Nutrition Chapter 10
adenosine triphosphate
-energy released by chemical reactions in the body can be captured and stored in this compound until it is needed -obtain about 40% of the energy that was in the macronutrients by forming ATP
night eating syndrope
-episodic food binges that are not followed by purging -binges take place after the evening meal and when the person awakens from sleep during the night
leptin
-secreted by fat cells -a hormone that reduces hunger and inhibits fat storage in the body -blood levels of this is directly proportional to a person's amount of body fat
thyroid hormone
-secreted by the thyroid gland -regulates metabolism -person with an overactive thyroid gland produces too much of this, and so that person has a higher-than-normal metabolic rate
obese American children
-sharp rise over the past 2 decades -most recent data from 2007-2008 to 2009-2010 has showed no change -obese children are more likely to become obese adults than non-obese children are
one pound of body fat
contains about 3500 kcal
underweight person
has a BMI less than 18.5
low energy availability
state of negative energy balance
changing negative thought patters
-do not get discouraged by relapses, but rather start getting back on track -think positively about progress -counter negative thoughts with positive statements
energy output
-energy expenditure -refers to the energy (calories) cells use to carry out their activities -utilized when muscle cells contract, liver cells convert toxic substances to safer ones, intestinal cells absorb nutrients, etc
hoodia
-not effective -vomiting, increased blood pressure and heart rate signs of liver damage
obesity
-a condition characterized by excessive and unhealthy amounts of body fat -have a greater risk for serious chronic health conditions and diseases than people who have healthy body weights
sleep apnea
-a condition that causes breathing to stop periodically during sleep
chitosan
-a few studies showed some usefulness -may cause gastrointestinal discomfort including nausea, constipation, and intestinal gas
ghrelin
-a hormone secreted mainly by the stomach -stimulates eating behavior
cognitive behavioral therapy
-a major treatment approach for BN and BED -a general term used to describe psychological therapy approaches that address unhealthy emotions and behaviors -teaches people healthy coping strategies to use under stress instead of fasting bingeing, purging, or excessive exervise
air displacement
-a method that assesses the volume of a person's body which can be used to calculate his or her body composition -subject is first weight on very precise scale, then sits in the chamber of a device called the BOD POD, which measures the volume of air in the chamber with the person in it and compares the value with the volume of air that was in the chamber when it was unoccupied -provide highly accurate estimates of body fat content -expensive and not practical for most consumers to use
gimmick
-a novel feature that makes the diet seem to be unique and more likely to work than other diets -often emphasize one food or food group while excluding almost all others
body mass index
-a numerical value based on the relationship between body weight and risk of chronic health problems associated with excess body fat -69% of American adults over the age of 20 were either overweight or obese in 2009-2010 -the percent of obese adults increased by almost 60% between 1988-1994 and 2009-2010 -in 2009-2010 over 6% of Americans were classified as being extremely obese, which more than doubled since 1988-1994
bullimia nervosa
-a severe psychological condition characterized by repeated episodes of binge eating followed by purging to prevent weight gain
anorexia nervosa
-a severe psychological disturbance characterized by self-imposed starvation that results in malnutrition and very low body weight (emaciation) -patients have distorted body images
liposuction
-a surgical method of reducing the size of local subcutaneous fat deposits -not intended to treat obesity, but can help a person improve the contours of his or her body
fad
-a trendy practice that has widespread appeal among a population -fad diets often rely on gimmicks
binge-eating disorder
-an eating disorder that features recurrent episodes of overeating that are not followed by purging behaviors -involves consuming a much larger amount of food than most people would eat under similar circumstances in a brief period of time, such as within 2 hours
hunger
-an uncomfortable feeling that drives a person to consume food -the need to eat
muscle dysmorphia
-an unhealthy preoccupation with the body being too small or not muscular enough -condition occurs almost exclusively in men and is common among body builders -patients exercise obsessively and may lift weights for hours every day -patients are more likely to drop out of school and have a high risk of suicide
eating disorders
-anorexia nervosa -bulimia nervosa -binge-eating disorder
restaurants
-avoid fried menu items or those made with butter, gravy, or cream sauce -choose pasta with red sauce instead of white sauce -request salad dressing "on the side" so you can control the amount -think "small", such as ordering an entree and sharing it with another person -do not be a member of the "clean plate club" -if you choose a dessert item, share it with others -avoid eating regularly at fast-food outlets -when at fast-food outlets, make substitutions, such as a salad instead of a fried fish sandwich, a regular hamburger instead of a specialty burger, or a roasted chicken sandwich instead of a breaded and fried chicken sandwich
holidays and parties
-beforehand, think about what you will eat and drink while attending the event -consider limiting your food intake before the special occasion to avoid consuming too many calories for the day -eat a low-calorie snack about an hour before teh occasion -drink fewer alcoholic beverages
adult weight status categories (BMI)
-below 18.5: underweight -18.5 to 24.9: healthy -25.0-29.9: overweight -30.0 to 39.9: obese -40 and above: extremely obese
health problems associated w excess body fat
-cardiovascular disease -hypertension -type 2 diabetes -metabolic syndrome -polycystic ovary syndrome -infertility -elevated blood lipid levels -gallstones -sleep apnea -osteoarthritis -chronic low back pain -loss of mobility -fatty liver disease (nonalcohol related) -erectile dysfunction in men (impotence) -low-grade inflammation -gastroesophageal reflux disorder (GERD) -psychological depression -certain cancers -skin ulcers -premature death
disordered eating
-chaotic and abnormal food-related pracatices, such as skipping meals, limiting food choices, following fat diets, and bingeing on food -temporary, and often occur when a person is under a lot of stress or wants to lose weight quickly
central-body obesity
-characterized by a large amount of visceral fat that spreads beyond buttocks and thighs -sometimes described as having an "apple" body shape -people with this have higher risks of cardiovascular disease and type 2 diabetes ("diabesity") than people who have waists that do no extend beyond their hips
physical activity
-choose activities hat you enjoy and can do without the need for expensive equipment -increase the time you spend walking each day and keep walking shoes where you can see them -reduce the amount of time you spend sitting, for example do more household chores yourself -take stairs instead of elevators or escalators whenever possible -park your car farther from your destination and walk, if you feel it is safe to do so -perform calisthenics or lift handheld weights while watching television -adopt moderate-intensity activities for leisure time, such as joining a volleyball club or taking a dance class
energy intake
-comes from biological fuels such as food and beverages that contain macronutrients -nonnutrient alcohol can sometimes provide energy
female athlete triad
-condition characterized by three interrelated components" --low energy availability --menstrual disturbances that often include loss of menstrual cycles --reduced bone mineral density that may lead to osteoperosis
visceral fat
-contains adipose cells -type of body fat that forms a protective structure that is under the abdominal muscles and hangs over the stomach and intestines -men tend to have more visceral fat than women -makes substances that cause inflammation in the body, and these inflammatory factors may increase risks of type 2 diabetes and cardiovascular disease
adipose tissue
-contains adipose cells that are specialized for storing energy in the form of triglycerides -adipose cells remove excess fat from bloodstream for storage when food is plenitfull -adipose cells release fat for other cells to use as fuel when the body needs energy -as each adipose cell loses fat, it becomes smaller, eventually leading to weight loss -adipose cells secrete numerous proteins, some of which have roles in regulating food intake, glucose metabolism, and immune responses
factors that decrease BMR
-decreased muscle mass -starvation or very-low-calorie diets -low thyroid hormone -aging -lower body surface area (short height)
energy
-defined as the capacity to perform work -several forms in living things: heat, mechanical, chemical, and electrical -total amount is constant, because energy cannot be created or destroyed
nutritionally balanced diets
-examples: Biggest Loser Diet; Flat Belly Diet; Flexitarian Diet; Glycemic Index Diet; Zone Diet; Spark Solution Diet; Gluten-free Diet; Anti-Inflammatory Diet; Mayo Clinic Diet -features: generally include a variety of foods that supply recommended amounts of carbohydrate, protein, and fat -outcomes: such diets may reduce risks of diabetes and heart disease; some of the diets are easier to follow than others
restricted carb diets
-examples: paleo diet; dr atkins' new diet revolution' sugar busters -features: generally less than 100g of carbs daily -outcomes: ketosis due to excess burning of fat; may cause fatigue, constipation, headaches, and bad breath; may improve blood lipid levels and reduce risk of CVD for up to 1 year; after 1 year, amount of weight loss is comparable to that achieved by following low-fat diet
low fat diets
-examples: the Macrobiotic Diet; Pritkin Diet; Ornish Diet; TLC diet -features: generally less than 20% of calories from fat; limited or no sources of animal protein; limited nuts and seeds -outcomes: excess fiber may result in increased intestinal gas; difficult to follow for long periods because food choices are so limited; limited food choices may lead to feelings of food deprivation
diets with gimmicks
-examples: wheat belly diet; hCG Diet; The Beverly Hills Diet; Cabbage Soup Diet; Cookie Diet; Grapefruit Diet; Eat Right for your Type -features: promotes or excludes certain substances, nutrients, foods, or combinations of foods -outcomes: undernutrition if followed for a long period; such diets generally do not encourage changing exercise and food-related habits
hyperthyroidism
-excess thyroid hormone production -signs and symptoms include feeling warm, sweaty, nervous and restless; having rapid heart rate and chronic diarrhea; fatigue; and losing weight despite having an increased appetite -condition can have serious side effects, such as elevated blood pressure and heart failure
conjugated linoleic acid
-has minimal effect on reducing body weight -appears to be safe, but can cause gastrointestinal upset
overweight
-having extra body weight that is contributed by bone, muscle, body fat, and/or body water -used to describe people who have too much body fat but are not obese
subcutaneous fat
-helps insulate the body against cold temperatures and protects muscles and bones from bumps and bruises -evenly distributed -layer of fat that is thicker in certain regions of men's and women's bodies, especially in the abdominal area, thighs, and buttocks -women generally have more than men
essential fat
-in cell membranes, certain bones, and nervous tissue -vital for survival
total body fat
-includes "essential fat" and adipose tissue
purging
-includes activities that limit calorie intake -includes self-induced vomiting after eating -includes performing more physical activity than is necessary for optimal health
factors that increase BMR
-increased muscle mass -body temp (fever) -excess thyroid hormone -periods of growth -greater body surface area (tall height) -lactation (milk production for breastfeeding) -exercise and exercise recovery -stimulant drugs -stress
BMI's greater than 25
-increased risks of type 2 diabetes, hypertension, and cardiovascular disease -many types of cancer (gallbladder, pancreas, cervix, breast, colon, rectum, and kidney) are more common in obese patients -obese people have high risk of experiencing serious complications during and after surgery bc they require more anesthesia and their incisions are more likely to become infected than surgical patients whose weights are within the healthy range -obese people are more likely to die prematurely form all causes -more likely to develop osteoarthritis -obese people typically have difficulty carrying out routine daily activities, especially those that require walking, carrying, kneeling and stooping -obese people are more likely to suffer from chronic heartburn as well as sleep apnea -obese people are more likely to have fertility problems than people with healthy BMIs -obese women have a high risk of gestational diabetes when pregnant -obese women are at greater risk for still-births or giving births to babies with birth defects
underwater weighing
-involves comparing a person's weight "on land" to their weight in a tank of water -lean tissue is denser than water; fat tissue is not as dense as water -not convenient, easy, inexpensive or practical
binge eating
-involves consuming an amount of food that is much larger than what a normal person would eat in a brief period of time, such as 2 hours -patients feel like they have no control over their eating behaviors during binge episodes
dual-energy x-ray absorptiometry
-involves the use of multiple low-energy x-rays to scan the entire body -method provides a detailed "picture" of internal structures, including fat deposits -equipment emits dose of radiation lower than that used for a chest x-ray -highly accurate way to estimate body fat content -equipment is very expensive and not widely available outside clinical settings
a sound weigh-loss plan
-is safe and effective -meets nutritional, psychological, and social needs -incorporates a variety of common foods from all food groups -fosters slow but steady weight loss -does not require costly devices or diet books -accommodates family and restaurant meals, parties and other special occasions, ethnic foods, and food likes -does not make the person feel deprived -emphasizes readily available nutritious foods -promotes changing habits that lead to overeating -encourages regular physical activity -provides suggestions for obtaining social support -can be followed for a lifetime
self-monitoring
-keep a special notebook to use as a food and exercise diary where you can see it - near the kitchen table, refirgerator, or pantry for example -in the diary, not the time and place of eating as well as the type and amount of food eaten; also record who was present and your mood when you ate meals and snacks -use the diary to identify your food-related problem areas such as eating when bored or depressed -in the exercise section of the diary, record the form of moderate-intensity exercise you performed and the number of minutes you spent engaging in that activity each day with the goal of achieving at least 150 minutes of moderate-intensity activities each week -measure your waistline weekly and keep a record of the measurements -weigh yourself at least once a week, preferably at the same time and without clothing
eating behavior
-keep nutrient-dense, low-calorie snack foods, such as fresh fruits and vegetables, on hand -eat meals and snacks at scheduled times; do not skip meals, especially breakfast -eat all food in a "dining" area; avoid eating while engaged in other activities, such as reading a book or watching TV -become a "defensive eater" by practicing ways to refuse food graciously or requesting smaller portions
raspberry ketone
-lack of scientific support for effectiveness -side effects unknown
fat-free mass
-lean tissues -comprised of body water; mineral-rich tissues such as bones and teeth; and protein-rich tissues including muscles and organs
cellulite
-lumpy-appearing skin on thighs and buttocks of most women -not a unique type of fat or the result of a disease -may simply be subcutaneous fat that is loosely held in place by irregular bands of connective tissue
pyruvate
-may be beneficial -no side effects reported -long-term safety is unknown
glucamannan
-may be effective, but more research is needed -no side effects reported
green tea or extracts
-may enhance weight loss to a small extent -concentrated extracts linked to severe liver damage
chromium picolinate
-may enhance weight loss to a small extent -no side effects reported, but may damage DNA
beta-hydroxy-beta-methylbutryate
-may increase adipose tissue and increase lean body mass, but more research is needed -no side effects reported
healthy body fat %
-men: 13-21% -women: 23-31%
overweight body fat %
-men: 22-25% -women: 32-37%
obese body fat %
-men: 26-31% -women: 38-42%
extremely obese body fat %
-men: 32% or more -women: 43% or more
fatty foods
-more energy dense than foods that contain more carbs, protein, and water than fat -diets high in these are associated with excess calorie intakes and rising obesity rates -fatty foods often contain a lot of sugar
chinese diet pills
-no usefulness determined -linked to illnesses and deaths in Japan -may contain the activve drug fenfluramine
chia seed
-no usefulness scientifically reported -no side effects reported
racial obese risk factors
-non-Hispanic black and Mexican-American adults are more likely to be obese or overweight -non-Hispanic black women are particularly more likely to be overweight or obese
guar gum
-not effected -may cause diarrhea and intestinal gas
spirulina
-not effective -side effects unknown
acai berry
-not effective -side effects: potentially dangerous; may be contaminated with an FDA-unapproved drug
human chorionic gonadatropin
-not effective -unknown side effects
positive energy balance
-occurs when calorie intake from macronutrients is greater than calorie output -in this state, your body stores excess dietary fat in adipose cells -the body converts surplus dietary carbs, protein, and alcohol to fat and stores that fat in adipose cells -weight gain results from this -necessary for pregnant women -occurs during periods of growth, such as fetal development, infancy, childhood, and adolescence
polycystic ovary disease
-often affect obese women -can reduce the woman's chances of becoming pregnant
garcinia cambogia
-overall evidence does not suggest usefulness -may cause headache and gastrointestinal discomfort
globesity
-overweight and obesity rates are rising rapidly throughout the world -in 2008, the World Health Organization (WHO) estimated that worldwide, more than 1 billion adults were overweight and 500 million adults were obese -overweight and obesity are responsible for more deaths than underweight throughout the world
osteoarthritis
-painful chronic condition that affects joints and interferes with the person's ability to move
hypothyroidism
-patient does not produce enough thyroid hormone and thus has a lower-than-normal metabolic weight -patient typically complains of feeling cold, lacking energy and interest in usual activities, being constipated, and gaining weight easily -treatment includes medication that contains a form of thyroid hormone
planning menus
-plan meals and snacks to cover three or more days, then use the plan to prepare grocery lists -when menu planning, include sources of protein, unsaturated fat, and complex carbohydrates in meals and snacks -avoid labeling certain foods as "off limits" because it can result in bingeing on the "forbidden" food
rewards for new behaviors
-plan nonfood motivators or rewards for specific behaviors -encourage family and friends provide praise and encouragement for your efforts to manage your weight
ephedrine
-promote short-term weight loss -increase risk of serious side effects -banned in US -may cause rapid heart rate, elevated blood pressure, illness, sweating, headache, and sleep disturbances -linked to heart attacks, strokes, and deaths
eating disorders
-psychological disturbances that lead to abnormal physiological changes and dangerous health complications
bioelectrical impedance
-quick way to estimate body fat content -device sends a painless, low-energy electrical current via wires connected to electrodes placed on the subjects skin -device converts information about the body's electrical resistance into an estimate of total body fat -can be accurate as long as the subject's hydration status is normal
weight loss motivation
-recognizing there is a problem and that they need to commit to a permanent change -"triggers" often serve as motivators, such as seeing yourself in an unflattering photograph, being advised by physicians to lose weight, or being unable to enjoy activities because being obese restricts your movement -medical advice is the most common answer
food preparation
-reduce the use of solid fat in cooking by baking, broiling, or roasting meats instead of frying them -add less solid fats to foods such as cooked vegetables before serving or eating them -if you sample foods while preparing them, consider the amounts you ate and at mealtimes reduce your portion sizes accordingly -prepare only enough food to provide one limited-size portion for yourself, using measuring cups and a small scale for weighing food -take your usual-size portion and return 1/3 to 1/2 of it to the serving dish or container -remove serving dishes from the table
metabolism
-refers to all chemical changes, or reactions, that constantly occur in living cells
nonexercise activity thermogenesis (NEAT)
-refers to involuntary skeletal muscle activity -physical activity that a person does not consciously control -activities include shivering, fidgeting, maintaining muscle tone, and maintaining body posture when not lying down -some people may expend as much as 700 kcal daily as NEAT
resting metabolic rate (RMR)
-refers to the body's rate of energy use a few hours after resting and eating -slightly higher than his or her BMR (basal metabolism resting rate)
catabolic reactions
-release energy when they occur
anabolic reactions
-require energy to occur
skinfold thickness measurements
-taken at multiple body sites, such as over the triceps muscle of the arm, so as to estimate total body fat -the width of a skinfold indicates the depth of the subcutaneous fat at that site -to perform the measurements, a trained person pinches a section of the subject's skin, gently pulls it away from the underlying muscle tissue, and uses special calipers to measure the thickness of the fat -such measurements are relatively easy and inexpensive, but largely depends on the skill of the person performing the measurements
set-point theory
-the body's fat content is genetically predetermined -acts like a body-weight thermostat
appetite
-the desire to eat appealing food
thermic effect of food
-the energy used for tasks such as digesting foods and beverages as well as absorbing and further process the macronutrients -generally 5-10% of total caloric intake
bariatric medicine
-the medicinal specialty that focuses on the treatment of obesity -surgery can be an effective method of treating people who are extremely obese or have BMIs greater than or equal to 35 and serious health problems because of their own obesity
basal metabolism
-the minimal number of calories the body uses for vital physiological activities after fasting and resting for 12 hours -processes include breathing, circulating blood, and maintaining constant liver, brain, and kidney functions -does not encompass energy needed for skeletal muscle movements (physical activity), digestion of food, and absorption and processing of nutrients -accounts for about 60-75% of the body's total energy use
Healthy People 2020
-the percentage of obese adults should decline to 20.5% by 2020 -the percentage of obese children aged 6-11 years should decline to 15.7% and the percentage of obese youth aged 12-19 years should drop to 16.1% by 2020 -these goals may be unrealistic based on current rising rates of obesity within the population
satiety
-the sense that enough food or beverages have been consumed to satisfy hunger
factors that influence metabolic rate
-thyroid hormone -body composition -sex -body surface area -age -calorie intake
grocery shopping
-to reduce the likelihood of making impulsive food choices, shop for food after eating -shop from a grocery list -read food labels to compare calorie and fat contents per serving
subcutaneous tissue
-under skin -holds skin in place over underlying tissues such as muscles -contains adipose cells -when subcutaneous tissue has more adipose cells than other kinds of cells, it is referred to as subcutaneous fat
physical activity
-voluntary skeletal muscle movement -increases energy expenditure above basal energy needs
diabulimia
-when people with diabetes manipulate their body weight by skipping insulin injections, or using less insulin than prescribed -an abusive practice -affects an estimated 11-42% of young women with type 1 diabetes -signs and symptoms include those that are associated with poorly controlled type 1 diabetes
negative energy balance
-when your calorie intake is lower than your calorie output -in this state, your body needs more calories to carry out its activities than your diet is supplying -your body metabolizes stored fat for energy -weight loss results from this state
energy equilibrium
-your body is in a state of this when your calorie intake from food and beverages equals your calorie output for basal metabolism, physical activity, TEF, and NEAT -by maintaining a balanced energy state, your weight will remain relatively stable over time
