NTRN201 Final (Energy - Life Cycle Nutrition)

risk of obesity

increase risk of chronic disease - cancer, heart/kidney disease, diabetes

adipokines

hormones made in adipose tissue, regulate inflammation

inflammation leads to

heart disease, insulin resistance, etc.

can someone with obesity be healthy

maybe - lower bp without meds, smaller waistline, etc could protect organscan

adiposity

body fat

risks for underweight

increased risk of death, less storage for times of undernutrition

weight tells abt composition - T/F

false

body composition evaluates:

total body fat, location of body fat, weight related medical problems

BMI - body mass index

weight for height standardization

who does BMI apply to

men and women

BMI equation

BMI: underweight, healthy, overweight, obese ranges

under: <18.5, healthy: 18.5 to <25, over: 25 to <30, obese: >30

BMI doesn’t apply to

children, teens, older ppl, pregnant/lactating women

good amt of body fat

men: 8% to 24%, women: 21% to 35%

why women need more body fat

needed for reproductive functions

measuring body fat

consider body weight and volume, with underwater weighing, air displacement, skinfold thickness, bioelectrical impedance, dual energy x-ray absorptiometry (DXA)

most accurate method of measuring body fat fontent

dual energy x-ray absorptiometry (DXA), releases some radiation through body to measure body fat/bone density

upper body (android) obesity related to:

heart disease, high bp, T2D

android obesity seen in

males (high blood testosterone), high glycemic diets, high alcohol intake, smokers

measuring android obesity

>40 inch waist males, >35 inch waist females

female hormones - estrogen and progesterone - lead to fat storage in ___ body

lower: small belly, large buttocks and thighs

how does menopause affect women

estrogen levels fall, belly fat distribution in women

chance for children with no obese parents becoming obese

10%

chance for children with 1 obese parent becoming obese

40%

chance for children with 2 obese parents becoming obese

80%

weight gain in twins

similar even when raised apart

percent of weight differences accounted for by genes

40%-70%

can inherit a metabolism that uses energy more efficiently or stores fat more readily T/F

true

set point theory

genetically predetermined body weight or fat content thats regulated by body

• REGULATION: reduce E intake, thyroid hormone less secreted, slows metabolism

  • when weight lost, body more efficient at storing fat

similarities among family memebrs in body weight due to

due to learned behaviors, friends/couples could behave similarly toward food

gene pool hasn’t changed much over 50 years BUT

obesity increased a lot

genes and environment both affect body weight and composition regardless of genetic predisposition T/F

true

energy balance

relationship between energy intake and energy expenditure

energy equilibrium

When calories consumed matches the amount of energy expended

positive energy balance

Energy intake exceeds energy expenditure and results in weight gain

negative energy balance

Energy intake is less than energy expenditure and weight loss occurs

when do u want positive energy balance

pregnancy, infancy, childhood, adolescence

TIMES OF GROWTH

when do u want negative energy balance

when body fat exceeds healthy levels in ADULTS

if not during times of growth, can impair normal growth pattern

does aging cause weight gain

no

measure calories

bomb calorimeter

calculate using grams per macronutrient

why does body use energy

basal metabolism

physical activity

digestion, absorption, processing of ingested nutrients

form of energy output - minor

thermogenesis → during fidgeting or shivering

basal metabolism

min. amt of E used to keep someone resting/alive in warm/quiet envt

• heart beating, respiration, organ activity

60-70% of total expenditure

resting metabolism

person not fasting or rested

number of calories burned per unit of time - measurement of BMR/RMR

women - 0.9 kcal/kg per hour

men - 1.0 kcal/kg per hour

increase basal metabolism

greater muscles mass

larger body surface

male

body temp

high secretion of thyroid hormone

nervous system activity

growth stages

caffeine/tobacco use

recent exercise

decrease basal metabolism

low secretion of thyroid hormone

restricted calorie intake

less body surface area/muscle mass

aging after 30 yrs

big cause of obesity in america

inactivity → drive instead of walk, elevator instead of stairs

physical activity increases energy expenditure by _% above basal needs

25-40%

thermic effect of food - TEF

energy to digest, absorb, transport, metabolize food

increases w larger meals

what percent of energy consumed is thermic effect of food

5-10%

TEF changed by food composition T/F?

TRUE

protein rich - 20-30% (most energy to store)

carbs - 5-10%

fats - 0-5% (easiest to store)

alcohol - 20%

thermogenesis

heat production

small contribution to total E expenditure

when body uses E for non-voluntary physical activity →fidgeting, shivering, maintaining muscle tone, holding body upright

how to measure energy used by body

direct or indirect calorimetry

energy used can be estimated based on

height

weight

physical activity

age

direct calorimetry

estimate E expenditure measuring amt of heat released by body

• 60% of E used leaves as heat

person goes into chamber, change in water temp determines energy used

indirect calorimetry

collect exhaled air → measure amt of O consumed and CO2 produced

estimated energy requirements (EERs)

estimate energy needs based on:

weight

height

gender

age

physical activity level

moderate restriction is recommended

during fast, nervous system/brain needs glucose for energy

glycogen used first

then ketosis → breaks down fat into ketone bodies to fuel brain

ketosis

break down fat into ketone bodies, some amino acids yield ketone bodies

intermittent fasting

helpful fasting, controlled and time restricted

harmful fasting

severe restriction

muscle breakdown, nutrient deficiency

breakdown protein

protein → amino acids

excess converted to glucose/fat

breakdown fat

fat→ glycerol/fatty acids

excess stored as body fat

breakdown carbs

carbs → monosaccharides

excess converted to glycogen/fat

breakdown alcohol

used for fuel or converted to fat

ghrelin

hunger

stomach and hypothalamus

appetite

can occur without hunger

leptin

satiety

stomach, small intestine, brain

regulates frequency of meals

hunger

physiological drive to find/eat food

controlled by organs, hormones, nervous system

appetite

psychological drive to eat

controlled by society, time of day, mood, memories, sight

hypothalamus

site of regulation for satiation

communicates w endocrine and nervous system

internal cues of blood glucose lvls, hormone secretions, sympathetic NS

fulfilling hunger/appetite leads to

satiety

can hunger bc of lack of appetite T/F

true

don’t like the food being served

• or opposite, dessert on full stomach

internal signals stimulate satiety center, we

stop eating

internal signals stimulate feeding center, we

eat more

satiety

elicity by sensory aspects, knowledge that food’s been eaten, chewing, expansion of stomach/intestines, low energy dense food increase it, effects of digestion/absorption/metabolism

process of satiety

hormones during digestion turns off hunger

cholecystokinin

glucagon-like peptide-1 (GLP-1)

short term satiety

decrease ghrelin → short term satiety

long term satiety

body composition and amt of body fat

adipose tissue secretes leptin to reduce food intake and decrease body fat

signals to eat

after eating, macronutrient [ ] decrease, body uses stored energy

satiety decreases

cortisol and ghrelin stimulate appetite

satiety vs satiation

1. perception of fullness that lingers after a meal

2. perception of fullness that builds during a meal

brown adipose tissue (BAT)

type of body fat that burns calories to generate heat when you’re cold

outside the body theories for obesity

availability/larger portions of food

dopamine when eating

screen time/sedentary jobs lower physical activity

food deserts/forests (availability of food)

percent of people following commercial diet programs that succeed

5%

how much weight regained within 3 to 5 years of weight loss

1/3 of the weight

method thats routinely successful against obesity

surgery

weight cycling

gaining and losing weight in a cycle

negatives of weight cycling

increased upper body fat

less self esteem

decline HDL cholesterol

decline immune system function

weight loss

energy intake less than energy needs (still give nutrients for health)

avg limited energy intake

women - 1200 kcal/day

men - 1800 kcal/day

low energy density approaches (low fat, high fiber) more successful long term T/F

true

steady weight loss amt of energy spent

100 to 300 kcal per day above normal activity

resistance exercises

increase lean body tissue and metabolic rate

chain breaking

separate behaviors that occur together

stimulus control

alter environment to minimize stimuli for eating

cognitive restructuring

change frame of mind regarding eating

contingency management

prepare for situations that may trigger overeating

self-monitoring

track food eaten when, why, how you feel, physical activities, body weight

behavior chain