Nutrition: Exam 3

What are the functions of fat

• used as energy as needed

• necessary for formation and production of estrogen, testosterone, vitamin D

• enhances palatability of foods

Are fats hydrophobic or hydrophilic

Hydrophobic

What can we store as fat?

• fat

• carbs

• protein

Saturated fats

• should be eaten less often

• food sources: animal products and some plant products such as coconut oil

• this structure is linear

• saturated fats increase bad cholesterol and good cholesterol

Unsaturated fats

• should be eaten most often

  • Monounsaturated

    • functions: extremely helpful in reducing the risk of heart disease

    • food sources: olive oil (mediterranean diet)

    • one double bond

  • Polyunsaturated: 2 or more double bonds

    • Omega 3 (alpha linolenic acid) → essential nutrient

      • Functions

        • reduces inflammation (eicosanoids)

        • prevents coagulation of blood (prevents the blood from thickening)

        • extremely important for visual and intellectual development

      • Food Sources

        • avocadoes

        • avocado oul

        • salmon (any fish really)

    • Omega 6 (linoleic acid) → essential nutrient

      • Functions

        • increases inflammation

        • increases blood pressure

        • coagulates the blood (“thickens” blood)

        • important for the reproductive system of both sexes

      • Food sources: many healthy choices as well as pre-packaged foods

Trans fats

• should be avoided

• Functions: none

• Food sources: bakery, fried foods, highly processed foods, hydorgenated oils

• increases the risk of heart disease

Cholesterol

Non-essential

• Functions

  • important for formation and production of sex hormones and vitamin D

  • food sources → animal products and animal byproducts

What are the functions/roles of omega 3 and omega 6

• Omega 3: anti-inflammatory, decreases blood pressure, prevents the blood from coagulating, important for intellectual and visual development

• Omega 6: pro-inflammatory, increases blood pressure, helps to coagulate the blood, important for the reproductive system of both sexes

• BOTH ARE EQUALLY AS IMPORTANT

Trans fats increase the risk of which chronic disease

Heart disease

What helps to decrease overall cholesterol

• Fiber

• genetics

• low saturated fat intake

• avoiding trans-fat intake

• intake of recommended amounts of unsaturated fats

• physical activity

What increases overall cholesterol

• trans fat intake

• high saturated fat intake

• low unsaturated fat intake

• sedentary lifestyle

• genetics

Dies does not increase HDL but…

can help to decrease LDL

What is the only thing that makes an impact on increasing HDL

physical activity

Plant saturated fats has…

minimal impact on HDL and LDL, although can still decrease HDL and increase LDL, just far less than animal sources

Animal saturated fats..

decrease HDL and increase LDL

What is atherosclerosis

hardening of the arteries caused by plaque deposits

What is plaque and what can it lead to

Atherosclerosis

• Plaque are deposits of many nutrients and waste products → ketones, calcium, cholesterol, free radicals, etc.

What is a stroke

Blockage in an artery leading to the brain

What is a heart attack

Blockage in an artery leading or in the heart

What is angina

A blockage of an artery leading to the heart that is greater than or equal to 50%; can cause pain

What are the risk factors for developing CVD

• genetics

• lifestyle choices: trans fats, saturated fats, low fiber, low unsaturated fats, smoking, sedentary lifestyle

Who is at greater risk for developing heart disease and why

Men: hold more visceral fat (fat closest to the abdomen)

• this is true until after menopause; after menopause, women’s hormones change and causes a shift in where fat settles — moves up from hips to waist/abdomen, increasing the risk

1 gram fat =

9 calories

1 gram carbs =

4 calories

1 gram protein =

4 calories

1 gram alcohol =

7 calories

What is the difference between subcutaneous fat and visceral fat?

• Subcutaneous fat: found under the skin

• Visceral fat: found in the abdominal area, closer to the organs

  • some visceral fat is necessary for insulation, although too much can lead to increases risk of heart disease

Are males or females at highest risk of having visceral fat

Males

What does high visceral fat increase the risk of

Heart disease

What happens to fat cells during continued weight gain

Fat cells enlarge during continued weight gain. Once they have enlarged to their capacity, the fat

cells then replicate and multiple in number. Once those new fat cells have achieved their max

fill, the also then multiply. “enlarge → multiply → enlarge → multiply. When weight loss occurs → fat cells decrease in size but not in number.

Gherlin

• Function: hormone that signals hunger

• Where is it made? hypothalamus

• What triggers the release? blood glucose decreasing and empty stomach

Leptin

• Function: hormone that signals feeling of satiety

• Where is it made? hypothalamus

• What triggers the release? stretching of the stomach

• How long does it take for the signal to reach the brain? 15-20 mins

What happens if you are deficient in leptin

• A person who is deficient in leptin will more not feel full or satisfied; these individuals are more likely to overeat

• Additionally, research shows that deficiencies in leptin can also impact overall weight independently of how much they are eating

What impact obesity and weight gain

• Lifestyle choices

  • 1. physical activity

  • 2. quality of food

  • 3. quantity of food

  • 4. timing of food

  • 5. frequency of food items

• genetics

• feast and famine

• set-point theory

Which body fat measurement is most accurate

underwater weighing

Should overall health be based only on BMI

no

Where do men tend to carry body fat

abdominal area

Where do men tend to carry body fat and why?

Hips area because of childbearing

Do males or females have a higher risk of developing heart disease

Men due to more visceral fat

Which tool is most accurate when assessing appropriate body weight?

no single method is accurate; all measurements need to be used together to get best assessment of an individual’s health and weight status

• BMI, ideal body weight for sex and height, visual assessment..)

People who have previously gained and lost a lot of weight will always be more vulnerable. Why?

Due to having more cells for fat storage compared to individuals who have not previously gained weight

For weight loss: what are appropriate and effective methods of weight loss

• decreasing total calories BY REDUCING PORTION SIZES and not strictly calorie restrictions. IT IS NOT ONLY ABOUT CALORIES IN / CALORIES OUT, but about how much and the quality of your diet

• eating more foods such as lean proteins, fruits, vegetables, whole grains

• avoiding processed foods

• avoiding “quick fixes”

To lose weight, one simply has to eat less than they are expending

FALSE

Low carb, high protein diets are most effective for weight loss

FALSE

Portion control is not effective for weight loss

FALSE

Counting calories is an efficient way to lose weight

FALSE

Intermittent fasting can help individuals to lose weight

IF DONE OVERNIGHT = TRUE

IF PRACTICED DURING THE DAY = FALSE

Are popular weight loss diets successful?

Short term, yes due to short term weight loss at first - water weight

• If so, are they successful long term or short term? Short term only

• By continuing to do these popular diets, eventually your body catches on and you will no longer be able to lose weight doing these diets — most of the time, we end up seeing a gain

What is the difference between over-fat, over-weight, and body fat?

• Over-fat: the individual has more body fat compared to lean tissue

• Over-weight: the individuals’s weight to height is above standards

What is the set-point theory

The set point theory states that everyone has a physiological weight which the body prefers. Therefore, individuals tend to maintain certain body weight by means of internal controls. By being physically active (based on recommendations for physical activity) and are eating healthfully 80% of the time, your body will naturally achieve “its comfortable weight”.

Who is at highest risk of having central obesity?

Males

What does central obesity increase the risk of

Heart disease

Who has more societal pressures to achieve a specific body weight: male or female?

Both

• In the past it was thought that females had more societal pressures, although research shows that males had similar pressures although were hidden more than they are today. Nowadays, societal pressures in both sexes are more open revealing that both sexes have suffered and continue to suffer from societal pressures.

Which popular diet is most successful?

Popular diets are not successful in the long-term

Why are popular diets not successful in the long-term

They are not sustainable

What is gastric bypass

• Bypasses part of the stomach and part of the small intestine

• This is considered both a malabsorptive procedure as well as an appetite suppressant procedure

• Not reversible

• Multiple deficiencies associated with this procedures

What is gastric banding

A band is placed around the top of the stomach

Which weight loss surgery is most successful?

Gastric bypass

What is the only way one can reduce fat cell quantity

Liposuction - not recommended

Why do “weight maintainers” maintain their body weight more efficiently compared to “weight regainers”? What do they do differently?

• Exercise regularly rather than binge exercising or yoyo-exercising

• Make small and comfortable changes in diet and physical activity

• Eat regular meals (3 regular meals, 1-2 snacks or 6 small meals per day)

• Choose lower fat foods

• Choose lower processed foods

• Choose lower sugary foods

• Choose higher quality foods

• Focus on portion sizes vs. calorie counting

• Do not use supplements for weight loss

• Nighttime fasting: typically 10-12 hours between the last meal of the day and breakfast

• Practice mindful eating

  • 1. Do not eat in front of the television

  • 2. Being aware of portion sizing

  • 3. When eating, focused on their meal

What are the 4 criteria that you should always remember when picking what to eat and when?

1. Quality

2. Quantity

3. Frequency

4. Timing

How many calories = 1b?

• 3500 calories

  • To lose 1b per week, we recommend reducing high calorie intake by 500 calories per day

Weight loss, or body fat loss is not just about reducing calories or being in a calorie deficit…

The quality of food, portion sizing and timing of intake has more impact on achieving a healthy body weight

What is a ketogenic diet

A no-carb diet (not low carb, NO carb diet)

Why does the ketogenic diet not work well long term?

Short-term we see weight loss, long term: brain fog, poor memory, difficulties concentrating, weight gain over time

What was the ketogenic diet originally and still used for?

To treat seizure disorders/epilepsy

How long does one need to be physically active in order to start utilizing body fat

20 minutes

A person does not eat before a morning workout. What can this lead to?

Quick glycogen depletion followed by fat sparing and muscle breakdown

Pre-workout foods should consist of:

• Primarily carbohydrates

• Remember that the body is not able to properly digest protein during high intensity physical activity

What should a meal consist of after a workout?

• Overall: carbs, protein, low fat, low fiber

• Strength: moderate carbs, high protein

• Cardio: high carbs, moderate protein

• Mix: high carbs and high protein

Which nutrients do we use at rest

Glucose and fat

Where do we store glycogen

Muscle and liver

What powers your muscles?

Carbs

What makes the muscle

Protein

Glycogen is dependent on what?

Post workout carbohydrate replenishment and total carbohydrate intake

What happens if there’s no replenishment post-workout?

Hit a wall and decreased performance during following workout as well as protein utilization and fat sparing at next workout

Does fat require oxygen to convert to ATP

Yes

Do carbohydrates require oxygen to convert to ATP

No

What is our primary source of energy

Carbohydrates

What do we use during high intensity, short bursts of energy

Carbohydrates (glucose or glycogen)

What affects physical activity performance and formation of energy

• Glycogen stores

• Foods and fluids consumed before, during, and after exercise

• Intensity of exercise

• Duration of exercise

If someone is trying to lose weight, what type of physically activity would be recommended to utilize more body fat?

• Moderate physical activity >20 min (recommended 60 min)

• HIIT (if done correctly!!)

Which type of exercise is most beneficial for weight loss?

Cardiorespiratory and strength

Which type of exercise is most beneficial for weight maintenance?

Cardiorespiratory and strength

Which type of exercise is most beneficial for decrease body fat and increased muscle tone?

Cardiorespiratory and strength

How long after your workout should you start replenishing with protein and carbohydrates

Within 1-2 hours — preferably start eating within 1 hour

What is the weekly physical activity recommendations

• 150 min per week (2.5 hours)

• 2 strength sessions/week

Using fat as an energy source causes:

Increased use of oxygen and therefore decreased performance

What is Bonking

When liver glycogen is depleted, hypoglycemia occurs

What are the benefits of hydration

• Enhances performance

• Prevents excessive body temperature

• Delays fatigue

• Helps prevent injuries

What are symptoms of dehydration

• Thirsty

• Less sweating

• Less urination

• Confusion

• Passing out

Which is worse: water intoxication or dehydration?

Both are equally as dangerous

If someone is severely dehydrated, which of the following would you recommended: Water or water with sodium and some glucose?

Water with sodium and some glucose

Is training and nutrition equally as important AND that your genetics will have an impact on outcome: true or false

TRUE

What are the keys to physical performance?

• Genetics

• Training

• Nutrition