fsn exam 3

positive energy balance

energy intake is greater than energy expenditure; can contribute to weight gain

negative energy balance

energy expenditure is greater than energy intake; can contribute to weight loss

bomb calorimeter

instrument that determines that calorie content of body by burning a dried food sample

kilocalorie (kcal)

the amount of heat required to raise the temperature of 1 kilogram of water by 1 degree C

3 major uses of energy

• basal metabolism

• physical activity

• thermic effect of food

total energy expenditure (tee)

includes resting metabolic rate, the thermic effect of food, & physical activity energy expenditure

basal metabolic rate (bmr)

energy required to keep the body alive while fasting, awake, resting, and in a warm environment

• accounts for approx. 60-80% of total energy needs

lean body mass (lbm)

nonfat components of the body, including muscles, organs, bone, and water

• contributor to bmr

resting metabolic rate (rmr)

energy used while awake & resting, but not necessarily fasting or completely stored

• about 10% higher than bmr

physical activity energy expenditure (paee)

energy used during structured & unstructured physical activity

• most variable component of tee

non-exercise activity thermogenesis (neat)

energy used during spontaneous movement, such as fidgeting, getting dressed, and daily activities

thermic effect of food (tef)

energy used to digest, absorb, metabolize, & store nutrients

• accounts for approx. 8-15% of calories consumed

• highest for protein, followed by carbs, then fat

thermogenesis

the metabolic process of burning calories to produce heat

adaptive thermogenesis

changes in involuntary physical activity or heat regulation in response to dietary patterns or environmental exposures

direct calorimetry

measures body heat released, typically using an insulated chamber surrounded by water

indirect calorimetry

measures oxygen uptake & carbon dioxide output, which are used to calculate energy expenditure

estimated energy requirement (eer)

average daily energy intake predicted to maintain energy balance as in an adult

body composition

describe the components that make up body weight

fat mass

all fat in the body, including subcutaneous fat (under the skin) & visceral fat (around internal organs)

fat-free mass (ffm)

all body components that are not fat, including muscles, bone, water, organs, and other tissues

white adipocytes

stores energy, cushions organs, and releases hormones

brown adipocytes

metabolically active fat cells that help generate heat

beige adipocytes

cells within white fat depots that can function like brown fat by generation heat

hydrostatic weighing

compared weight on land with weight underwater

air displacement (bod pod)

estimate body composition based on the volume of space occupied by the body

skinfold measurements

calipers measure fat under the skin at multiple sites; prediction equations estimate body fat

bioelectrical impedance (bia)

uses a low-energy electrical current to estimate body fat

• dehydration can cause an overestimate of body fat

dxa

x-ray scan separates body weight into fat, fat-free soft tissue, & bone mineral

• accurate, but expensive & less widely available

body mass index (bmi)

a screening measurement based on weight & height

benefits of bmi & healthy body weight

inexpensive, noninvasive, easy to obtain, application to broad populations

limitations of bmi & healthy body weight

• does not directly measure body fat or body composition

• lean body mass is denser than fat mass

• body shape & composition vary by age, sex, and racial or ethnic groups

• may not accurately reflect fatness in adults under 5 feet tall

• bmi is not diagnostic tool by itself

body roundness index (bri)

similar to bmi, but includes anthropometric measures such as waist circumference & considers age and sex

waist circumference & health risks

• males: greater than 40 inches

• females: greater than 35 inches

upper-body obesity

more fat around the waist, with smaller buttocks & thighs

• associated with increased chronic disease risk

• abdominal fat cells can release fat directly to the liver; excess fat can contribute to inflammation & insulin resistance

lower-body obesity

more fat around the buttocks & thighs, with smaller abdomen

• estrogen & progesterone encourage this distribution

• lower-body fat is less easily mobilized

obesity

a multifactorial condition characterized by excess adiposity, with or without abnormal distribution or function of adipose tissue

clinical obesity

a chronic, systemic illness in which excess adiposity alters tissue or organ function & can lead to serious complications

weight bias negatives on health & well-being

• increasing risk of depression, anxiety, & disordered eating

• increasing stress hormone production

• contributing to weight gain through emotional eating, reduced physical activity, and avoiding health care

• causing social isolation & discrimination

body weight influence:

influenced by a combination of genetic, biological, environmental, and behavioral factors

identical twins

develop from one ovum & one sperm & have the same genetic makeup

set-point theory

humans have a genetically predetermined body weight or body fat content

obesogenic environment

an environment that makes weight management more difficult

tips for controlling hunger

• eat slowly & stop when comfortably full

• choose small, high-fiber snacks

• include lean protein in meals & snacks

• eat high-volume foods rich in water & fiber

• limit liquid calories

mediterranean diet plan

plant-based foods, whole grains, beans, nuts, and extra-virgin olive oil

DASH diet plan

fruits, vegetables, whole grains, lean protein & low-fat dairy

flexitarian diet plan

flexible, semi-vegetarian eating patterns

MIND diet plans

combination of the DASH & mediterranean dietary plans

added sugars

less than 10g per meal

saturated fat

less than 10% of daily calories

sodium

less than 2300mg per dayal

alcohol

limit intake

self-monitoring

track foods & beverages, physically activity, & other factors affecting behavior

fad diets

• promise rapid weight loss

• restricts food choices or require specific rituals

• use celebrity testimonials or references to well-known cities

• claim to be a cure all for everyone

• promotes expensive supplements or meal replacements

• fail to encourage permanent behavior changes

• reject scientific evidence or established dietary guidelines

healthy weight gain

goal is to gain muscle through high-quality nutrition & strength training

vitamins

essential organic substances needed in small amounts for normal body function, growth, and maintenance

fat-soluble vitamins

a, d, e, k

water-soluble vitamins

b & c

retinoids

performed vitamin a found in animal foods

retinol

alcohol form

retinal

aldehyde form

retinoic acid

acid form

retinyl

storage form

carotenoids

pigments found in plants; some can be converted into vitamin a

provitamin a

a substance that the body can convert into vitamin a

beta-carotene

the major significant provitamin a

liver, fish, fish oils, fortified milk, butter, yogurt, eggs

associated with performed vitamin a

carrots, sweet potatoes, spinach, leafy greens

associated with provitamin a carotenoids

spinach & kale

lutein & zeaxanthin

tomato products

lycopene

rods

detect black & white; responsible for night vision

cones

responsible for color vision

retinal

helps the eye adjust to dim light

macula

central area of the retina responsible for detailed central vision

lutein & zeaxanthin

yellow pigments in the macula; higher intakes may help prevent or slow age-related mascular degeneration

night blindness

inability to see well under low-light conditions; an early sign of deficiency

xerophthalmia

during of the eye surface & hardening of the cornea

bitot’s spots

dry, foamy spots on the eye surface caused by keratin accumulation

hyperkeratosis

thich, rough, or dry patches of skin due to excess keratin

hypercarotenemia

• high carotenoid intake turn the skin yellow-orange especially on the palms & soles

• discoloration does not affect the whites of the eyes & disappears when intake decreases

7-dehydrocholesterol

vitamin d precursor in skin

vitamin d3 (cholecalciferol)

produced in skin & found naturally in some animal foods

25-hydroxyvitamin d (calcidiol/calcifediol)

form identified as biological active

itamin d2 (ergocalcifediol)

form found in nonanimal sources & used in some supplements

rickets

infants & children affected

• poor mineralization of developing bones; may cause bowed legs & skeletal abnormalities

osteomalaica

adults affected

• bone have low mineral density & increased fracture risk

free radical

an unstable atom with unpaired electron in its outermost shell

phylloquinone (k-1)

produced by green plants

menaquinone (k-2)

produced by gut bacteria

menadione (k-3)

synthetic foam

coenzyme

an organic compound that combines with an inactive enzyme to form an active enzyme

grain refining

removes the bran, germ, and husk, leaving mainly the starch - containing endosperm

berberi

muscle weakness, appetite loss, nerve degeneration, sometimes edema

ariboflavinosis

glossitis, angular cheilitis, dermatitis, eye disorders, light sensitivity

pellagra

the 4 d’s - dementia, diarrhea, dermatitis, death

spina bifida

the spinal cord or spinal fluid bulge through the back

anecenphaly

absence of a major portion or all of the brain & skull

r-proteins

salivary proteins that bind free b-12 in the stomach & protect it from stomach acid

intrinsic factor

a protein-like compound produced by the stomach that binds b-12 in the intestine & aids absorption in the ileum

solution

liquid mixture made of a solvent & at least one solute

solvent

liquid in which other substances dissolve