Nutrition Final Test

adipose tissue

cell that stores a droplet of fat

subcutaneous fat

helps insulate, protects bones/muscles from injury

visceral fat

excessive amounts result in android or apple shaped obesity, associated with higher health risk

DXA (Dual energy x-ray absorptiometry)

very expensive and not widely available outside of clinical settings although very accurate

underwater weighing

inconvenient, expensive, impractical

Air displacement

not readily available outside of clinical settings, expensive

Skinfold thickness

relatively easy, inexpensive, may underestimate total body fat on over-fat people

Mens healthy Body fat percentage

13% - 21%

Mens overweight body fat percentage

22% - 25%

Mens obese body fat percentage

26%- 31%

Mens extremely obese body fat percentage

>32%

Womens healthy body fat percentage

23% - 31%

Womens overweight body fat percentage

32% - 37%

Womens obese body fat percentage

38% - 42%

Womens extremely obese body fat percentage

>43%

Main fuels for the body

glucose and fatty acids

Basal and resting metabolism

about 50% of energy expenditure

BMR (Basal Metabolic Rate)

Minimal number of calories used for vital physiological activities after fasting/resting for 12 hours

BMR is influenced by amount of

lean muscle mass

Underweight BMI

below 18.5

Healthy BMI

18.5 - 24.9

Overweight BMI

25.0 - 29.9

Obese BMI

30.0 - 39.9

Extremely Obese BMI

>40

Central body fat, apple shape

android obesity, poses higher health risk problems

Easy and quick way to determine obesity related risk

waist circumference

Desirable waist circumference for men

<40, ratio <1.0

Desirable waist circumference for women

<35, ratio <0.9

Hunger

phsyiological

Appetite

psychological

Environmental Influences (nurture)

eating in front of tv, avoid easy access to high kcal foods, avoid large plates, physical activity, learned eating habits

loss of 1lb of body fat requires

3500 kcal burned

no quick fix to losing fat

takes a long time to gain and a long time to lose

ghrelin

stimulates eating behavior

leptin

stimulates feeling of fullness secreted by fat cells

protein recommendation for endurance athletes

1.2-1.4g/kg body weight per day

protein recommendation for resistance athletes

1.2-1.7g/kg body weight per day

placenta function

transfers nutrients/oxygen and removes wastes from embryo/fetus

Morning sickness

nausea with or without vomiting

fatigue in pregnancy

may result in need for iron supplements

during pregnancy consumption increase for ___ are recommended

folate and iron

increased energy need for second trimester

+340k/cal per day

increased energy need for third trimester

+452k/cal per day

healthy weight gain during first trimester

4-5lbs

healthy weight gain during second and third trimesters

1lb per week

infants should drink breast milk for only the first __

6 months

vitamin d supplements are recommended until

breastfeeding is complete