Nutrition: Energy Balance, Metabolism, and Vitamins

Comprehensive flashcards covering energy balance, macronutrient caloric values, metabolic factors, hunger hormones, vitamin types/deficiencies, and essential mineral functions.

Energy intake

Calories consumed from carbohydrates, protein, fat, and alcohol.

Energy output

The energy used by the body for basic functions, physical activity, and the processing of food.

Energy equilibrium

A state where energy intake equals energy output, resulting in stable body weight.

Positive energy balance

A state where energy intake is greater than output, leading to weight gain.

Negative energy balance

A state where energy intake is less than output, leading to weight loss.

Energy density of Carbohydrates

$$4\,kcal/g$$

Energy density of Protein

$$4\,kcal/g$$

Energy density of Fat

$$9\,kcal/g$$

Energy density of Alcohol

$$7\,kcal/g$$

Components of energy expenditure

The three factors consisting of resting metabolism ($60\text{--}75\%$), physical activity, and the thermic effect of food.

Resting metabolic rate factors

age, gender, muscle mass, and body siz

Lean body mass influences

age, gender, and muscle development.

Abdominal fat

poses a higher risk for heart disease and diabetes compared to total weight.

Hunger

The physiological need for food.

Appetite

The psychological desire to eat.

Satiation

The physical feeling that stops eating

Satiety

The feeling of fullness maintained between meals.

Ghrelin

The “hunger hormone” that increases in the body before meals.

Leptin

The “satiety hormone” released from fat cells.

Portion distortion

The effect where larger portion sizes cause individuals to consume more food.

Fat-soluble vitamins

Vitamins A, D, E, and K, which are stored in the body and carry a higher risk of toxicity.

Water-soluble vitamins

The B vitamins and Vitamin C, which are not stored and require daily intake.

Vitamin A

A vitamin essential for vision, immunity, and cell health; deficiency leads to night blindness.

Vitamin D

A nutrient made from sunlight that acts like a hormone; deficiency leads to Rickets.

Vitamin K

A vitamin required for blood clotting and bone formation.

Vitamin E

A nutrient that functions as an antioxidant, supports immune system and cell protection,

Vitamin C

A nutrient required for collagen synthesis and antioxidant protection; deficiency leads to Scurvy.

Thiamin (B1) deficiency

A condition known as Beriberi.

Niacin deficiency

Pellagra

Folate deficiency

neural tube defects

Intrinsic factor

required for the proper absorption of Vitamin B12.

Megadoses

Supplements taken at high multiples of the DVs which risk toxicity and nutrient interference.

FTC

The organization responsible for regulating the advertising of supplements.

Electrolytes

Charged minerals such as Sodium , Potassium, and Chloride

Sodium functions

The maintenance of fluid balance, blood pressure and nerve transmission.

Magnesium

A mineral involved in more than $300$ enzyme reactions.

Iron deficiency

The most common nutrient deficiency worldwide.

Iron inhibitors

Substances such as fiber and phytates that reduce the body's absorption of iron.

Phytochemicals

Compounds found in plants that promote health.

why is body composition more important than weight

fat distribution impacts disease risk more than total weight

functions of water

heat regulation, metabolism, pH balance, fluid balance

signs of dehydration

fatigue, headache, dark urine