Nutrition exam 3

basal metabolism

• minimum energy expended yo keep a resting, awake body alive

• includes energy needed for maintaining heartbeat, respiration, and body temp

• approx 1kcal/minute

thermal effect of food (TEF)

energy used to digest, absorb, and metabolize food nutrients

highest for protein then carbs then fats

5-10%

the percent above the total calories consumed for thermal effect of food 

adaptive thermogenesis 

• nonvoluntary physical activity 

• overeating 

• brown adipose tissue 

(weight in lbs/2.2) x .9 X 24hours

Basal metabolic rate (BMR) equation

underweight

BMI < 18.5

healthy weight

BMI = 18.5-24.9

overweight

BMI = 25-29.9

obese

BMI = 30.0-39.9

severely obese

BMI >40

obesity

• excessive amount of body fat

• women > 35% ment > 25%

• increased risk for health problems

35

percent body fat that means obesity in women 

25

percent body fat that means obesity in men

upper body obesity/ android obesity 

“Apple shape”

• Associated with

• Cardiovascular disease, hypertension, type 2 diabete

• Testosterone and excessive alcohol

• Defined as

• Waist measurement of > 40” for men

• Waist measurement of > 35” for women

set-point theory 

Weight is regulated by the body
 - Reduction in calorie intake results in lower metabolic rate

opponents to set-point theory

Weight does not remain constant

 Different environments can alter weight

 People settle into a particular weight based on current

circumstances

Men and postmenopausal women

Which populations are more likely to develop upper-body (android) obesity?

lower-body (gynoid) obesity

fat accumulates mainly in the hips, thighs, and buttocks.

• It’s less strongly associated with metabolic diseases but can contribute to joint problems, varicose veins, and difficulties with mobility.

Premenopausal women

Which populations are more likely to develop lower-body (gynoid) obesity?

Upper-body (android) obesity

Which obesity pattern poses greater health risks overall?

chain breaking

Breaking the link between two behaviors

These links can lead to excessive intake

stimulus control 

Altering the environment
 Putting you in charge of temptations

cognitive restructuring

Changing your frame of mind regarding eating
 Replacing eating due to stress with walking

contingency management

Forming a plan of action
Response to a situation
 Rehearsing appropriate responses
The pressure of eating at parties

self monitoring 

Tracking foods eaten and conditions affecting eating
 Understanding your eating habits

weight maintenance

Prevent relapse
 Requires “motivation, movement, and monitoring”
 Have social support

adjustable gastric banding

Reduces opening from esophagus to stomach by gastric
band
 Decreases amount of food eaten
 Band can be inflated or deflated

gastroplasty/stomach stapling 

Most common surgical procedure for treating severe
obesity
 75% will lose ~50% of excess body weight
 Reduces the stomach size

moderate intensity

Aerobic activity that increase’s
heart rate and breathing (5 – 6
on Rating of Perceived
Exertion (RPE) scale)

vigorous intensity

Aerobic activity that greatly
increase’s heart rate and
breathing (7 – 8 on RPE scale)

muscle strengthening 

Activity that increases skeletal muscle strength,power, endurance, and mass

• Strength training, resistance training, muscle strength and endurance exercises

30 min/d

How long should you work out to reduce the risk of chronic disease in adulthood?

60 min/d

How long should you work out for body weight management

90 min/d

How long should you work out to maintain weight loss

150-300 min/week 

How many minutes of physical activity per week are recommended for adults?
A:

• Moderate-intensity:

75/150 min/week

How many minutes of physical activity per week are recommended for adults?
A:

• VIgorous:

anaerobic glycolysis

• Occurs with limited oxygen (e.g., sprinting)

• Converts glucose → lactate

• Produces 2 ATP per glucose (fast but inefficient)

• Used for short bursts of intense activity

aerobic glycolysis 

• Requires oxygen (e.g., jogging)

• Converts glucose → CO₂ and H₂O

• Produces 28–30 ATP per glucose (efficient but slower)

• Supports long-duration, moderate exercise

anaerobic

—- glycolysis used during sprinting, high-intensity short bursts

aerobic

—- glycolysis used during jogging, cycling, long-distance running 

carbs

Which macronutrient is the primary energy source for athletes?

How much carbohydrate should athletes consume?

• General: 5–10 g/kg body weight per day

• Endurance athletes: 7–10 g/kg/day

1.2-2.0g/kg per day

What is the recommended protein intake for athletes?

20–35%

What percentage of total calories should come from fat for athletes?

Endurance sports

For which activities is carbohydrate loading useful?

>60 minutes

When should sports beverages be used?
A: For activities lasting —-

Vomiting, diarrhea, and fever

What are the most common symptoms of foodborne illness?

Clean, Separate, Cook, Chill

What are the four Fight BAC!® steps for food safety?

clean

Fight BAC! step that means
A: Wash hands, utensils, and surfaces often to remove germs.

separate

Fight BAC! step that means
A: Keep raw meat, poultry, and seafood apart from ready-to-eat foods to prevent cross-contamination.

cook

Fight BAC! step that means

Cook to safe internal temperatures using a food thermometer.

chill 

Fight BAC! step that means

: Refrigerate food promptly and keep it below 40°F.

40°F – 140°F

What temperature range represents the “danger zone” where bacteria multiply quickly?

1-2 hours

How long should food be kept in the danger zone?

165 F

What temperature should leftovers be reheated to?

Viruses and bacteria

What poses the greatest current health risk from food contamination?

Genetic link

What biological factor increases the risk of eating disorders?

Ex) identical twins are more likely to share eating disorders than fraternal twins

Cardiac impairment, cognitive impairment, nutrient deficiencies, gastric and esophageal damage, and reproductive issues like amenorrhea

What are some physical consequences of eating disorders overall?

Anorexia Nervosa/AN

Extreme weight loss, distorted body image, intense fear of weight gain, denial of appetite, rigid eating habits, and excessive exercise

Anorexia Nervosa/ AN

symptoms:

• “Skin and bone” appearance

• Low heart rate and body temp

• Iron deficiency anemia

• Rough, dry skin

• Lanugo (fine body hair)

• Amenorrhea

• Osteoporosis

• Depression

Stress and comments on appearance

trigger for AN

Anorexia Nervosa/AN

treatment:

• Restore trust and normalize eating

• Gradual weight gain

• Cognitive-behavioral therapy

• Family therapy

• Medical monitoring and multivitamin supplementation

BMI >=20

What is the treatment goal weight for AN?

Bulimia Nervosa/BN

Binge-purge cycles, usually at or above normal weight, and preoccupation with body image

Stress, loneliness, and depression

What are typical binge triggers? 

methods for purging

Vomiting, laxative or enema abuse, and excessive exercise

Bulimia Nervosa/BN

symptoms :

• Tooth enamel erosion

• Low potassium

• Swollen salivary glands

• Stomach ulcers and bleeding

• Constipation

• Toxicity from ipecac syrup

50% 

What percentage of BN patients fully recover?

Binge eating disorder/BED

Compulsive overeating at least 2 times per week for 6 months, without purging

Night eating syndrome

Evening hyperphagia and waking at night to eat; more than 1/3 of daily calories consumed after dinner

Symptoms: Lack of morning hunger, difficulty sleeping without eating, and delayed first meal of the day

Female athlete triad

• Disordered eating

• Irregular or absent menstruation (amenorrhea)

• Osteoporosis/loss of bone density

food irradiation 

treating food with radiation as a preservation method is called—

poverty

The root cause of hunger and undernutrition in the united states continues to be—-

increase physical activity

As one finds his or her weight loss slowing down during a weight control program the best practice is to:

At home 

Food-borne illness is usually the result of foods prepared where? 

electrolytes and minerals

a good sports drink contains —-

undernutrition

failing health that results from a longstanding dietary intake that is not enough to meet the nutritional need is:

vomiting 

most of the health problems in bulimia arise from: 

low bone mass

the following symptoms are common across bulimia, anorexia, and binge eating disorder EXCEPT:

physical activity

This is the component of energy expenditure we have the most control over?

thermogenesis 

includes non-voluntary physical activity and brown fat 

150/75

PA guidelines state  you should get at least —- minutes of moderate or — minutes of vigorous(or combo) each week 

Basal metabolism

minimum energy expended to keep a resting awake body alive

body mass index (BMI)

body weight in kg divided by height in meters squared is the formula for —-

Thermic effect of food 

energy used to digest, absorb, and metabolize food nutrients

2-3 cups

you weighed yourself before and after a run and you’ve lost a pound. How much water should you consume

60 minutes

sports drinks should be consumed when physical activities exceed