Energy Balance and Nutritional Guidelines

A set of flashcards summarizing key concepts from the lecture on energy balance, nutritional guidelines, and dietary behaviors.

What is energy balance?

The relationship between energy intake and energy output.

What happens during positive energy balance?

Weight gain occurs because intake exceeds output.

Before workout

Carbs - toast w peanut butter

During workout

Carbs- sports drink , gels

After workout

Protein+ carbs - chicken and rice

Benefits of breastfeeding: for mom, supports postpartum - and may reduce risk of -

Recovery, diseases

Producing milk requires approximately - extra calories per day for the breastfeeding parent

340 - 400

Exclusive breastfeeding is recommended for the first_ months

6 months

Folic acid to prevent - defects

Birth

Iron to support increased - volume

Blood

Benefits of breastfeeding: for baby, lower risk of -, -, and _

Infections, SIDS, chronic diseases

Freezer temp.

0°F

Refrigerator temp.

Less than or equal to 40°F

Safe temp. For ground beefs and eggs

160°F

Safe temp. For poultry and leftovers

165°F

Safe temp. For fish

145°F

What happens during negative energy balance?

Weight loss occurs because output exceeds intake.

What is basal metabolism?

The energy expended by the body at rest to maintain basic physiological functions.

What percentage of energy does basal metabolism account for?

60 to 75% of total energy expenditure.

What factors contribute to energy output?

Basal metabolism, physical activity, and diet-induced thermogenesis.

What is diet-induced thermogenesis?

The increase in metabolic rate after eating.

What are some health risks associated with increased body weight?

Heart disease, Type 2 Diabetes, and Fatty Liver Disease.

What indicators are used to assess health related to body weight?

High blood pressure, high LDL cholesterol, high blood sugar, and liver issues.

How can weight stigma affect individuals?

It can lead to emotional harm, depression, low self-esteem, and avoidance of healthcare.

What genetic factors influence body fat storage?

Genes can affect metabolism, hormones like leptin and ghrelin, and fat cell characteristics.

What are nurture factors in relation to body fat storage?

Diet, activity level, socioeconomic status, learned behaviors, and culture.

What is the SMART criteria for setting goals?

Specific, Measurable, Achievable, Relevant, and Time-bound.

What dietary changes can help lower high LDL cholesterol?

Increase fiber intake, swap saturated fats for unsaturated fats, and exercise.

What does the DASH diet emphasize?

More plants, less sodium and saturated fat, and regular physical activity.

What is chronic dieting?

The ongoing cycle of restrictive eating, binging, and guilt.

What are the principles of intuitive eating?

Reject diet culture, honor hunger, make peace with food, discover the satisfaction, feel your fullness, challenge the food police, cope with your emotions, respect your body, movement - feel the difference, honor your health with gentle nutrition

Why should restrictive diets be avoided?

They can lead to nutritional deficiencies and a negative relationship with food.

What are hallmarks of fad diets?

Cutting out entire food groups, relying on testimonials, and promoting supplements.

What distinguishes smart behavior change from fad diets?

Smart behavior change is science-based, realistic, and focuses on long-term improvements.

What characterizes normal eating?

Eating when hungry, stopping when full, and enjoying food without guilt.

What impact does disordered eating have on relationships with food?

It leads to rigid rules, emotional eating, and food body obsession.

What are major eating disorders?

Anorexia Nervosa, Bulimia Nervosa, and Binge Eating Disorder.

What is the Division of Responsibility in eating?

Parents decide what, when, and where to eat; children decide how much to eat.

What are the basic infant feeding recommendations?

Breastmilk or iron-fortified formula only for 0-6 months, introduce solids at 6 months.

What are the benefits of breastfeeding?

Provides perfect nutrition, immune protection, and reduces disease risk for the baby.

What key nutrients are recommended during pregnancy?

Folate, calcium, iodine, and vitamin D.

What are the caloric needs for a mother during the second and third trimesters?

340 calories in the second trimester and 450 calories in the third trimester.

What is a positive strategy for dealing with emotional eating?

Find non-food ways to cope with negative emotions.

How can one prevent foodborne illnesses?

By purchasing from trusted sources, washing hands, and cooking foods to safe temperatures.

What are some interventions for common pregnancy concerns like heartburn?

Eat small meals, avoid lying down after eating, and limit spicy foods.

What are the recommended practices for introducing solid foods to infants?

Begin with iron-rich foods, introduce one new food every 3-5 days.

What is the significance of monitoring child growth?

Helps detect undernutrition and ensures appropriate feeding practices.

What is the role of the Food and Drug Administration (FDA)?

Regulates food safety and labeling, tracks foodborne outbreaks.

What is important about portion sizes for children?

Serve 1 tablespoon of food per year of age.

What role does physical activity play in weight management?

It is essential for maintaining energy balance and overall health.

How does the environment affect eating behaviors?

Societal pressures and cultural practices can influence dietary habits.

What are healthy snack options for preschoolers?

Fruits with protein, veggies with dip, and whole grains.

What can help children accept new foods?

Repeated exposure, offering familiar foods, and making meals fun.

What is the importance of hydration for nursing mothers?

Breastfeeding requires higher fluid intake.

What factors affect fertility?

Body fat levels and nutritional status can disrupt hormonal balance.

What dietary components support fertility?

Antioxidants, zinc, and iron which protect eggs and support hormone production.

What does the term 'successful aging' refer to?

Maintaining health and independence while reducing chronic disease risk.

What are some strategies to prevent chronic diseases in older adulthood?

Balanced diet, regular physical activity, and social engagement.

How should food-borne pathogens be prevented?

Through safe purchasing, preparation, and storage of food.

What is recommended when preparing meat to ensure safety?

Use a thermometer and cook to recommended safe temperatures.

How should leftovers be stored to prevent spoilage?

Refrigerate promptly and consume within 3-4 days.

What is the role of antioxidants in nutrition?

They help protect the body from oxidative stress and support immune function.

What is the significance of postpartum nutrition?

Supports recovery and meets increased energy needs during breastfeeding.

What is metabolic syndrome?

A cluster of conditions that increase the risk of heart disease and diabetes.

What reduces the risk of gestational diabetes?

Eating complex carbohydrates and maintaining regular meals and exercise.

Why is tracking bowel movements important?

Helps identify issues like constipation and overall digestive health.

What factors influence dietary habits in society?

Cultural beliefs, socioeconomic status, and environment.

What nutrient is key for cognitive development in infants?

Iron, particularly from heme sources like red meat.