Chapter 10 Nutrition

What are the 5 control of problem behaviors?

*Chain-breaking *Stimulus control *Cognitive restructuring *Contingency management *Self-monitoring

What typically happened during/after a fad diet?

*Losses of lean tissue and water occur *Does not encourage behavior change *food selection is limited *Weight loss is usually regained

What are some examples of fad diets?

*Low carb diets *Low fat diets *Novelty diets *Quack fad diets- costly product or service

What are factors that DECREASE basal metabolism?

*Low secretion of thyroid hormones *Redistricted cal intake *Less body surface and muscle mass *after age 30

What is hunger?

*Physiological* drive for food.

What is appetite?

*Psychological* drive for food

What are examples of overall health?

*Requires screening by physician for people with existing health problems, men over 40 and women over 50 *Encourages regular physical activity, sufficient sleep, stress reduction, and other healthy changed in lifestyle *Addresses underlying psychological weight issues, such as depression or marital stress

What are examples of flexibility?

*Supports participation in normal activities (e.g. parities, restaurants) *Adapts to individual habits and tastes

What are examples of rate of loss?

*encourages slow and steady weight loss *1-2 pounds per week *Period of maintenance for a few months after 10% body weight lost *Evaluate need for further dieting before more weight loss

What are examples of behavior modification?

*focuses on maintenance of healthy lifestyle for a long time *promotes reasonable changes that can be maintained *encourages social support *Includes plans for relapse *Promotes changes that control problem eating behaviors

What are some factors that INCREASE basal metabolism?

*greater muscle mass *larger body surface *male gender *body temp *elevated thyroid hormones *nervous system activity *growth stages *caffeine and tobacco use *recent exercise

What are examples of intake?

*meet nutrient needs *includs common foods, with no foods being special or magical *Fortified ready-to-eat breakfast cereal or balance multivitamin Uses my plate as a pattern for food choices

What are the behavior modification principles?

1-shopping 2-plans 3-activities 4-holidays and parties 5-eating behavior 6-portion control 7-reward and social support 8-self-monitoring 9- cognitive restructuring

What are the 4 behavior identified for a successful weight-loss maintenance?

1. Eat a low-fat, high carb diet 2. Eat breakfast 3. Self Monitor *regular weighing *keeping a food journal 4.Have a physical activity plan

What is stimulus control w/ examples

Alter the environment to minimize stimuli for eating Ex: storing food out of sight and avoiding the path by the vending machines -keep your tennis shoes by the door to make taking a walk outside habitual.

What are the two main eating disorders they focused on in the book?

Anorexia nervosa and bulimia nervosa

What is body mass index?

Body Mass Index Currently, body mass index (BMI) is the preferred weight-for-height standard because it is more closely related to body fat content.

What is satiety?

Brought about when hunger or appetite are fulfilled.

What is cognitive restructuring w/ examples

Change frame of mind regarding eating Ex: instead of using a difficult day as an excuse t overeat, substitute another pleasure or reward, such as a relaxing walk with a friend

What is the best way for obese people to loss weight and keep it off?

Currently, only the surgical approaches to obesity treatment routinely show success in maintaining the weight loss in most people

What is bulimia nervosa?

Eating disorder in which large quantities of food are eaten on a single occasion (binge eating) and counteracted by purging food from the body, fasting, and/or excessive exercise.

What is negative energy balance?

Energy intake < then energy expenditure. *weight loss

What is positive energy balance?

Energy intake > than energy expenditure. *weight gain

According to this picture, are their waist circumferences in the healthy range?

For the man, no (heathy=less than 40 inches) For the woman, yes (healthy is less than 35)

What are the role of genetics that can affect body weight and composition?

Identical twins, thrifty metabolism, and set point theory. -Genes may be used to determine body type, metabolic rate, and factors that affect hunger and satiety

Having extra fat in the upper body can lead to?

Increased chronic disease risk *Andriod region fat

What is the most successful type of diet?

It appears that low energy density (low fat, high fiber) approaches are the most successful in long-term studies

What is lower body fat referred to as?

Lower body (gyroid; pear)

What are the waist circumferences in men and women that indicate upper body obesity?

Men: >40 in Women: >35 inch

What are the habits of National Weight Loss Registry participants?

Most will go on temporary diets, and once the weight is lost, they revert to their old dietary habits and physical activity routines. It is mostly for this reason that so many people regain lost weight (weight cycling)

In fat distribution, which is healthier? not healthy?

Pear-shaped is healthier Apple shaped is NOT healthy

What is contingency management w/ examples

Prepare for situations that may trigger overeating or hinder physical activity Ex:when snacks are within arm's reach at a party; rain

What do fad diets promise?

Rapid weight loss

What do people do to keep the weight off?

Regular physical activity

What is resting metabolism?

Resting metabolic rate, RMR. Non fasting measurement; 6% higher than BMR

What are the factors that can affect body weight and composition?

Role of genetics, role of environment, genetic and environmental synergy, and diseases and disorders.

What is energy balance?

The relationship between energy intake and energy expenditure.

What is self-monitoring w/ examples

Track food eaten, when, why, how you feel, physical activities, body weight Ex: using a daily diary

What is the preferred body mass index for underweight, healthy, overweight, and obese?

Underweight: <18.5 Healthy: 18-25 Overweight: 25-<30 Obese: >30

Stored fat in these two places can lead to health risks

Upper body areas, and lower on the body

what behavior modification principle does this describe? -eat food only in dining area

activites

what behavior modification principle does this describe? store food out of sight

activites

Fat stored in what portion of your body leads to a higher risk of heart disease?

android (belly)

What is the difference between basal and resting metabolism?

basal is fasting, while resting is not.

What is basal metabolism?

basal metabolic rate, BMR. The minimum amount of energy in a fasting state.

What is the BMI calculation formula?

body weight (kg)/height in meters squared

What is chain-breaking w/ examples

breaking the link between behaviors that occur together Ex: snacking on chips while watching television

What is disordered eating?

can be defined as mild and short-term abnormal changes in eating patterns that occur in response to a stressful event, an illness, or a desire to modify the diet for health and/or personal appearance reasons.

What is the definition of fad diets?

claim miraculous weight loss or improved health—often by unhealthy or unrealistic eating plans and, perhaps, touting "miracle" foods, specific rituals

what behavior modification principle does this describe? avoid setting unreasonable goals

cognitive restructuring

What is energy equilibrium?

energy intake=energy expenditure. *weight stays the same

what behavior modification principle does this describe? eat a low calorie snack before a party

holdays and parties

What is anorexia nervosa?

is characterized by extreme weight loss, a distorted body image, and an irrational, almost morbid fear of obesity and weight gain. self-starvation

What is an eating disorder?

much more severe distortions of the eating process that can develop into life-threatening conditions if left untreated.

what behavior modification principle does this describe? -eat meals and snacks at scheduled times; dont skip meals

plans

what behavior modification principle does this describe? exercise with a partner and schedule a time together

plans

what behavior modification principle does this describe? make substitutions such as a reg burger instead of a quarter pounded or cucumbers instead of cruoutons

portion control

What is a thrifty metabolism?

require fewer calories for metabolic processes and are able to store body fat more easily than those with faster metabolic rates.

what behavior modification principle does this describe? check body weight regularly

self-monitoring

what behavior modification principle does this describe? -shop for food after eating

shopping

what behavior modification principle does this describe? avoid ready to eat foods

shopping