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Minimally Processed
Food that has been cleaned or altered in ways that don’t change its nutrition profile
Ultra-Processed
Food is heavily altered in multiple steps that increase its content of saturated-fat, added sugar, sodium, and/or shelf life
Portion
How much food you serve yourself
Serving Size
General recommended portion of a food based on a 2,000 calorie diet
Healthy Weight
Body weight relative to height that does not increase the risk of developing weight-related health problems
Overweight
10-15 pounds more than your healthy range
Obesity
25-40 pounds more than your healthy weight
Obesity is a
Disease
Health risks from being overweight
Hypertension, stroke and heart disease, gallbladder disease, type 2 diabetes, osteoarthritis, cancer, sleep apnea
Underweight
Weighing too little for your height
You can be overweight and
Malnourished
As weight increased
Insulin resistance increases creating a higher chance for type 2 diabetes
Underweight Health Risks
Osteoporosis
Underweight Health Risks for young adults
Nutrient deficiencies, electrolyte imbalance, low energy levels, and decreased concentration
Underweight Health Risks for older adults
Low body protein and fat stores, depressed immune system, and medical complications
Overweight adults in hospitals have better health outcomes than
Underweight adults
Body Mass Index (BMI)
Provides general guideline, doesn’t measure body fat
BMI Underweight Range
Less than 18
BMI Overweight Range
Greater than 25
BMI Obese Range
Greater than 30
BMI may not be accurate for
Minorities, women, athletes, and/or pregnant individuals
Body Fat Percentage is measured using
Skinfold thickness, bioelectrical impedance analysis, dual-energy X-ray absorptiometry (DXA), underwater weighing, and air displacement (BodPod)
Skinfold thickness test
Uses skinfold calipers to measure thickness of fat
Bioelectrical impedance analysis (BIA)
Electrical current is sent through the body and the resistance of the electrical current is measured
Dual-Energy X-Ray Absorptiometry (DXA)
X-ray machine measures bone, fat, and lean tissue energy. Amount of energy lost determines body fat percent
Dual-Energy X-Ray Absorptiometry (DXA) is
Great for research, but extremely expensive
Underwater weighing
Person is weighed on land than underwater to determine body density. Water weight-land weight = percent body fat
Air Displacement (BodPod)
Machine measures air displacement by a person’s body
Visceral Fat
Fat around abdominal area
Subcutaneous Fat
Fat that is under the skin
Energy Balance
Energy input and output are equal
Positive energy balance
More calories are consumed than expended
Negative energy balance
More calories are expended than consumed
Amount of energy needed is affected by
Basal metabolism, thermic effect of food, and physical activity
Basal metabolism Rate
Minimum amount of energy needed to function
BMR decreases 1-2% per decade after
Early adult years
BMR increases
During pregnancy and during times of rapid growth in infancy and adolescents
BMR is affected by
Sex, Body size, genes, stress, and hormones, starvation, environmental temperature, caffine, and drugs
Larger individuals have higher BMR because they have a
Bigger surface area
The stress hormone epinephrine
Increases BMR
Thermic Effect of Food (TEF)
Amount of calories needed to digest, absorb, metabolize, and store nutrients
TEF uses around
10% of calories of the food you consume
Physical activity
Increases energy needs
When calculating energy needs
EER is pretty accurate
Appetite
Psychological desire for food
Hunger
Physiological need for food
Satiation
The feeling during eating that determines how much and how long you eat (not full, but feeling satisfied)
Satiey
Feeling you have when you’ve had enough to eat
Ghrelin
Increases hunger
Leptin
Released when fat stores increase, tells brain to decrease hunger/food intake
Cholecystokin
Released when stomach is distended. Increases feelings of satiation and decreases hunger
Insulin
Released from pancreas following carbohydrate ingestion
Thermogenesis
The production of heat in body cells
Non-Exercise Associated Thermogenesis (NEAT)
Energy expended through non-exercise movements
Low energy density
High in water and fiber
Low energy density foods
Fruits, veggies, fat-free yogurt
Medium energy density
Contain less water
Medium energy density foods
Whole-wheat bread, eggs, chicken
High energy density
Low moisture
High energy density foods
Chips, cookies, butter, oil, bacon
Weight cycling
Repeated gain and loss of body weight (common result of fad diets)
Extreme Obesity
BMI over 40
Surgical options for obesity
Gastric bypass, gastric banding, sleeve gastrectomy
Gastrointestinal (GI) Tract
Area of body that contains organs of the digestive tract
The GI Tract is
30 ft long
GI Tract organs
Digest the carbs, fats, and proteins in food. Provide protective barrier against microorganisms
GI Tract Organs Communicate with the nervous system through
The gut brain axis
Pancreas
Produced insulin and glucagon to regulate blood glucose, produces and secretes digestive enzymes and bicarbonate
Bicarbonate
Neutralizes acidic chyme and protects enzymes from inactivation by acid
The liver is the
Largest internal organ of the body
Liver
produces bile (for fat digestion), detoxifies alcohol, stores nutrients, is involved in metabolism of carbs, fats, and protein
The Gallbladder is
Pear-Shaped
Gallbladder
Stores bile and secretes it into the small intestine through bile duct
Bile
Digests fat through emulsification
Bile can be used up to
20 times
Gastrin
Released when food enters stomach, tells stomach to release HCL
Ghrelin is released when
Stomach is empty or blood sugar is low
Enzymes
Substances that produce chemical changes or catalyze chemical reactions
Enzymes are secreted by
Salivatory glands, stomach, pancreas, and the small intestine
Health risks associated with waist circumference in females
Greater than 35
Weight circumference in men that cause health risks
Greater than 40
Peristalsis
Rhythmic motion that moves bolus through digestive tract
Bolus
Chewed up mass of food
Segmentation
“Sloshing motion” that mixes chyme with chemical secretions
Segmentation occurs in the
small intestine
Chyme
Semiliquid, partially digested food mass that leaves the stomach and enters the small intestine
Pendular Movement
Constrictive wave with forward backward movement that enhances nutrient absorption (acordian movement)
GI Tract Organs
Mouth, esophagus, stomach, small intestine, large intestine
Mouth has
Saliva that moistens food
Pharynx/Throat
Passageway to respiratory and digestive tract
Epiglottis
Tissue that covers trachea during swallowing
Esophagus
Tube that goes from the throat to the stomach
Gastroesophageal Sphincter/Lower esophageal sphincter (LES)
Muscle between esophagus and stomach that opens and closes to allow food into the stomach
Stomach
Uses mechanical digestion to mix food with digestive juices
The stomach produces
Digestive secretions for chemical digestion of food
Bolus turns to chyme in the
stomach
Pyloric sphincter
Sphincter located between stomach and small intestine
Digestive secretions
HCL, Gastric Lipase, Intrinsic factor, gastrin, mucus
Hydrochloric acid (HCL)
Activates enzyme pepsin
Types of stomach muscles
Longitudinal, diagonal, circular