Nutrition Module 3

energy balance

energy intake = energy expended

positive energy balance

calories consumed > calories expended

hyperplasia

increased fat cells

hypertrophy

increased size

negative energy balance

calories consumed < calories expended

basal metabolic rate (BMR)

60-70%; calories burned in fasting state

thermic effect of food

10%; energy used for digestion/absorption

thermogenesis/NEA+

ability to regulate body temp/ physical activity

physical actvity

10-40%; factors: body size, fitness level, actual activity

height to weight tables

insurance companies

body mass index (BMI)

weight (kg)/ height² (m)

underwater weighing

weighed on scale, weighed again under water; difference used to estimate total body volume

males

8-24% fat

females

21-35% fat

bioelectrical impedance

water conducts electricity/ fat resists

dual energy x-ray absorptiometry (DEXA)

measure of body fat/ bone mass

anthropometrics

measuring proportions of size of body

caliper

skin folds

android obesity

apple shape; upper body/ andomen; increased risk of Diabetes/HTN

gyonoid obesity

pear shape; below waistline

thrifty metabolism

nature; store more calories

set point theory

nature; genetically predisposed/ body will resist change

fat cell development

nature

calorie control

label reading; females: > 1200 calories; males: > 1500 calories

portions

what you eat

servings

regulated

physical actvity

60-90 minutes/ 10,000+ steps

behavior modifications

intervention strategies, social support

intervention strategies

chain breaking, stimulus control, cognitive restructuring, contingency restructuring, self monitoring

drastic

BMI: > 40/ > 35 + comorbidities; medications, extremely low calorie diets, surgery

fad diets

emphasizes one food group/indulges gimmicks; quick weight loss, celebs, limited food choice, cure all, don’t promote exercise

moderate calorie restriction

1200-1800 calories

low carb diet

glycogen/ protein for energy; ketosis, constipation, headaches, muscle cramps; glycemic load better

novelty

gimmicks

Mediterranean diet

better alternative; no red meat

DASH diet

better alternative; diet approach to stop hypertension: low fat dairy

chain breaking

breaking tie that connects two behaviors related to eating

stimulus control

finding ways to avoid temptation when hungry or bored

cognitive restructuring

change frame of find about food

self monitoring

keep diary about eating habits