Nutrition final

What is meant by energy balance?

When energy intake is equal to energy expended

What are the contributing factors of energy input?

• - Protein

• - Carbs

• - Fat

• - Alcohol

What are the contributing factors of energy output?

• Basal Metabolism

• Thermic Effect of food ( Amount of energy to digestion

• Thermogenesis ( non-physical activity ex: posture)

What is the thermic effect of food?

Amount of energy need to4 digestion food

What is meant by a positive or negative energy balance? (Check)

positive gain in body weight and negative is lost of weight

How would someone be in a positive or negative energy balance? (Check)

by losing or gain weight

What does “calories in vs. calories out” fail to consider?

Fluid & lean tissue (Muscle or organs)

What are NOT recommended ways to achieve a negative energy balance or aim to lose fat? ( check)

Starvation/low-calorie diets

What is rapid weight loss (i.e., weight loss in one week) generally attributed to (what is actually lost?) (check)

Losing water

What are the different techniques used to determine energy needs? How do they differ?

1. Direct Calorimetry ( measures heat output —→ change in water temperature

2. Indirect Calorimetry ( measures oxygen consumed & CO2 production = energy)

3. Total Energy Expenditure ( Age, physical activity, weight, Height )

Be familiar with different types of body fat distribution and their associated health
risks. What are contributing factors for this fat distribution? Be familiar with risk
factors associated waist circumference for men/women? (Check)

• Fat distribution contributing factors: genetics, gender

What is body mass index?

It is the ratio ot weight to height

What does BMI measure?

weight to height

What doesn’t BMI measure?

behaviors and health status, age, sex body frame, fat distribution

How do you calculate BMI?

weight (lbs) x 703/ height² (inches)

*divide top by bottom twice to get the square portion

What is considered underweight/normal weight/overweight/obese, etc. in BMI?

• - underweight = BMI < 18.5

• - Healthy weight = 18.5 -24.9

• - Overweight = 25-29.9

• - Obese = 30-39.9

• - Severely Obese = >40

What is the premise of the set-point theory?

Body slows down metabolism but if we keep going back to original.

Body weight is genetically predetermined

metabolism adjust with weight loss to defend body weight

What is the premise of the dual intervention model?

• Body weight is regulated at extremes ( low or high) metabolism will interfere

• weight gain/losses are unregulated if weight remains within specified zone

• ex: maintained wt is 150 and zone is 160-140 body won’t let get to 300 lbs

What are some ways to measure body composition? (check)

• Skinfold thickness (cheap, measures 3 parts of the body)

• Underwater weighting (alot work to do, very accurate)

• Air displacement methods (costly)

• Dual energy X-ray absorptiometry DXA (used when on a weight loss medication)

• Bioelectrical impedance (BIA ): cheap very inaccurate, measures hydration status through electrical signals

what are other considerations when determining a person’s health risk?

• family history of disease'

• Stress level

• Sleep quality

• physical activity level

• social & emotional health

How might a person who has dieted their whole life differ from a person that has not?

They might be at risk:

• increase for osteoporosis

• increase chronic psychological stress & cortisol production

• increase anxiety about weight

• eating disorder behaviors

• discrimination against fat individuals

What are risks associated with chronic dieting? ( check)

weight cycling

What role does the hormones leptin and ghrelin play in hunger and body fat regulation?

• Ghrelin: triggers desire to eat (decrease energy expenditure and increase appetite)

• Leptin: satiety hormone (increase energy expenditure & decrease appetite)

What is “Health at Every Size” (HAES)? What does this organization support or not
support?

Its a non-diet approach for health and well-being. its supports healthy and well-being rather than weight loss

What is weight bias (also known as weight stigma), and what are some examples that were discussed in class?

The social devaluation and denigration of people perceived to carry excess weight which leads to discrimination of people.

What is allostatic load? High levels of allostatic load have been associated with
what? (check)

• All the wear & tear on body results to chronic or repeated stress

• associated with hypertension or cardiovascular disease

Why might a person in a larger body avoid annual physicals or regular doctor visits? (check)

They might feel judge for their size or feel disregard of their problems as the doctor may think it will pertain to their weight

How might treatment look different for someone in a larger body compared to someone in a smaller body?

They might have treatments that address a certain problem that the patient is experiencing whether just losing weight and the problem will go away

What are the principles of intuitive eating?

• reject diet mentality

• Honor your hunger

• Make peace food

• Challenge the food police

• feel your fullness

• discover satisfaction factor

• Cope with your emotions with using food

• respect your body

• honor your health

What are the goals for mindful eating? (Check)

being present & fully engage during eating experience

What are potential consequences of labeling foods as good or bad?