Nutrition Quiz 2 Weight Management and Energy Balance

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141 Terms

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Minimally Processed

Food that has been cleaned or altered in ways that don’t change its nutrition profile

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Ultra-Processed

Food is heavily altered in multiple steps that increase its content of saturated-fat, added sugar, sodium, and/or shelf life

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Portion

How much food you serve yourself

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Serving Size

General recommended portion of a food based on a 2,000 calorie diet

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Healthy Weight

Body weight relative to height that does not increase the risk of developing weight-related health problems

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Overweight

10-15 pounds more than your healthy range

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Obesity

25-40 pounds more than your healthy weight

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Obesity is a

Disease

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Health risks from being overweight

Hypertension, stroke and heart disease, gallbladder disease, type 2 diabetes, osteoarthritis, cancer, sleep apnea

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Underweight

Weighing too little for your height

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You can be overweight and

Malnourished

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As weight increased

Insulin resistance increases creating a higher chance for type 2 diabetes

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Underweight Health Risks

Osteoporosis

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Underweight Health Risks for young adults

Nutrient deficiencies, electrolyte imbalance, low energy levels, and decreased concentration

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Underweight Health Risks for older adults

Low body protein and fat stores, depressed immune system, and medical complications

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Overweight adults in hospitals have better health outcomes than

Underweight adults

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Body Mass Index (BMI)

Provides general guideline, doesn’t measure body fat

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BMI Underweight Range

Less than 18

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BMI Overweight Range

Greater than 25

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BMI Obese Range

Greater than 30

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BMI may not be accurate for

Minorities, women, athletes, and/or pregnant individuals

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Body Fat Percentage is measured using

Skinfold thickness, bioelectrical impedance analysis, dual-energy X-ray absorptiometry (DXA), underwater weighing, and air displacement (BodPod)

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Skinfold thickness test

Uses skinfold calipers to measure thickness of fat

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Bioelectrical impedance analysis (BIA)

Electrical current is sent through the body and the resistance of the electrical current is measured

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Dual-Energy X-Ray Absorptiometry (DXA)

X-ray machine measures bone, fat, and lean tissue energy. Amount of energy lost determines body fat percent

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Dual-Energy X-Ray Absorptiometry (DXA) is

Great for research, but extremely expensive

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Underwater weighing

Person is weighed on land than underwater to determine body density. Water weight-land weight = percent body fat

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Air Displacement (BodPod)

Machine measures air displacement by a person’s body

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Visceral Fat

Fat around abdominal area

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Subcutaneous Fat

Fat that is under the skin

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Energy Balance

Energy input and output are equal

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Positive energy balance

More calories are consumed than expended

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Negative energy balance

More calories are expended than consumed

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Amount of energy needed is affected by

Basal metabolism, thermic effect of food, and physical activity

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Basal metabolism Rate

Minimum amount of energy needed to function

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BMR decreases 1-2% per decade after

Early adult years

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BMR increases

During pregnancy and during times of rapid growth in infancy and adolescents

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BMR is affected by

Sex, Body size, genes, stress, and hormones, starvation, environmental temperature, caffine, and drugs

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Larger individuals have higher BMR because they have a

Bigger surface area

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The stress hormone epinephrine

Increases BMR

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Thermic Effect of Food (TEF)

Amount of calories needed to digest, absorb, metabolize, and store nutrients

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TEF uses around

10% of calories of the food you consume

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Physical activity

Increases energy needs

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When calculating energy needs

EER is pretty accurate

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Appetite

Psychological desire for food

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Hunger

Physiological need for food

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Satiation

The feeling during eating that determines how much and how long you eat (not full, but feeling satisfied)

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Satiey

Feeling you have when you’ve had enough to eat

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Ghrelin

Increases hunger

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Leptin

Released when fat stores increase, tells brain to decrease hunger/food intake

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Cholecystokin

Released when stomach is distended. Increases feelings of satiation and decreases hunger

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Insulin

Released from pancreas following carbohydrate ingestion

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Thermogenesis

The production of heat in body cells

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Non-Exercise Associated Thermogenesis (NEAT)

Energy expended through non-exercise movements

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Low energy density

High in water and fiber

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Low energy density foods

Fruits, veggies, fat-free yogurt

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Medium energy density

Contain less water

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Medium energy density foods

Whole-wheat bread, eggs, chicken

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High energy density

Low moisture

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High energy density foods

Chips, cookies, butter, oil, bacon

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Weight cycling

Repeated gain and loss of body weight (common result of fad diets)

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Extreme Obesity

BMI over 40

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Surgical options for obesity

Gastric bypass, gastric banding, sleeve gastrectomy

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Gastrointestinal (GI) Tract

Area of body that contains organs of the digestive tract

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The GI Tract is

30 ft long

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GI Tract organs

Digest the carbs, fats, and proteins in food. Provide protective barrier against microorganisms

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GI Tract Organs Communicate with the nervous system through

The gut brain axis

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Pancreas

Produced insulin and glucagon to regulate blood glucose, produces and secretes digestive enzymes and bicarbonate

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Bicarbonate

Neutralizes acidic chyme and protects enzymes from inactivation by acid

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The liver is the

Largest internal organ of the body

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Liver

produces bile (for fat digestion), detoxifies alcohol, stores nutrients, is involved in metabolism of carbs, fats, and protein

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The Gallbladder is

Pear-Shaped

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Gallbladder

Stores bile and secretes it into the small intestine through bile duct

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Bile

Digests fat through emulsification

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Bile can be used up to

20 times

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Gastrin

Released when food enters stomach, tells stomach to release HCL

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Ghrelin is released when

Stomach is empty or blood sugar is low

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Enzymes

Substances that produce chemical changes or catalyze chemical reactions

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Enzymes are secreted by

Salivatory glands, stomach, pancreas, and the small intestine

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Health risks associated with waist circumference in females

Greater than 35

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Weight circumference in men that cause health risks

Greater than 40

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Peristalsis

Rhythmic motion that moves bolus through digestive tract

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Bolus

Chewed up mass of food

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Segmentation

“Sloshing motion” that mixes chyme with chemical secretions

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Segmentation occurs in the

small intestine

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Chyme

Semiliquid, partially digested food mass that leaves the stomach and enters the small intestine

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Pendular Movement

Constrictive wave with forward backward movement that enhances nutrient absorption (acordian movement)

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GI Tract Organs

Mouth, esophagus, stomach, small intestine, large intestine

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Mouth has

Saliva that moistens food

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Pharynx/Throat

Passageway to respiratory and digestive tract

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Epiglottis

Tissue that covers trachea during swallowing

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Esophagus

Tube that goes from the throat to the stomach

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Gastroesophageal Sphincter/Lower esophageal sphincter (LES)

Muscle between esophagus and stomach that opens and closes to allow food into the stomach

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Stomach

Uses mechanical digestion to mix food with digestive juices

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The stomach produces

Digestive secretions for chemical digestion of food

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Bolus turns to chyme in the

stomach

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Pyloric sphincter

Sphincter located between stomach and small intestine

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Digestive secretions

HCL, Gastric Lipase, Intrinsic factor, gastrin, mucus

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Hydrochloric acid (HCL)

Activates enzyme pepsin

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Types of stomach muscles

Longitudinal, diagonal, circular