Planning a Healthy Diet, Energy Balance, and Body Composition

Comprehensive practice questions covering nutrition principles, serving sizes, energy expenditure, BMI calculations, and body composition based on the lecture by Ana Arreola.

What are the six diet-planning principles?

Adequacy, balance, energy (Kcal) control, nutrient density, moderation, and variety.

what nutrients do fruits contribute to a diet?

Folate, Vitamin A, Vitamin C, Potassium, and Fiber.

What is the equivalent serving size for 1 cup of fresh vegetables when consuming raw leafy greens?

$2\,cups$ raw leafy greens.

What is the serving size for grains that is equivalent to 1 ounce?

$1\,slice$ bread, $\frac{1}{2}\,cup$ cooked rice, pasta, or cereal, $1-ounce$ dry pasta/rice, $1\,cup$ ready-to-eat cereal, or $3\,cups$ popped popcorn.

What nutrients are provided by the Milk and Milk Products group?

Protein, Riboflavin, Vitamin B12, Calcium, and Potassium.

What are the estimated energy needs for a sedentary woman aged $26-50$?

$1800\,Kcal/day$.

What are the estimated energy needs for a sedentary man aged $41-60$?

$2200\,Kcal/day$.

According to the recommended daily amounts for a $2000\,Kcal$ level, how many cups of vegetables should be consumed?

$2.5\,c$.

What are the four components of body composition?

Muscle, Fat, Water, and Bone.

How is excess protein handled by the body during overeating?

Amino acids are used to replace body proteins or have their nitrogen lost in urine, while the remainder can be stored in body fat stores.

What are the three components of energy expenditure and their respective percentage contributions?

Basal Metabolism ($50-65\%$), Physical Activities ($30-50\%$), and Thermic effect of food ($10\%$).

What is the Thermic Effect of Food?

An estimate of the energy required to process food, including digestion, absorption, transport, metabolism, and storage of ingested nutrients.

How does body composition affect the Basal Metabolic Rate (BMR)?

The leaner the tissue, the higher the BMR; the fatter the tissue, the lower the BMR.

What is the BMI formula using the metric system?

$BMI = [weight\,(kg)/height\,(square\,meters)]$.

According to the BMI, what range is considered a healthy weight?

$18.5$ to $24.9$.

What is the BMR calculation formula for a female using pounds, inches, and years?

$655 + (4.35 \times lbs\,weight) + (4.7 \times height\,inches) - (4.7 \times age) = BMR$.

What are the Physical Activity (PA) factors used in the EER equation for 'active' men and women?

Men: $1.25$; Women: $1.27$.

Distinguish between visceral fat and subcutaneous fat locations and risks.

Visceral fat is stored deep within the central abdominal area (apple profile) and contributes to heart disease. Subcutaneous fat is around the hips and thighs (pear profile) and is not usually associated with chronic disease.

What are Adipokines and how do they change in central obesity?

protein hormones secreted by fat cells that regulate inflammation and energy metabolism. In central obesity, the balance shifts to favor inflammation and insulin resistance.

What waist-to-hip ratio is considered high risk for males?

$0.9$ or over.

How many Kcalories are equivalent to 1 pound of body weight in the context of weight gain or loss calculations?

$3,500\,Kcalories$.

What is the ideal BMI range specified for a medium frame body size?

$20.5$ to $23.4$.

What nutrients do vegetables provide?

Folate, vitamin E, magnesium, potassium, and a lot of Fiber

what nutrients do grains provide?

Carbohydrate, folate, niacin, riboflavin, thiamin, iron, magnesium, selenium, and fiber

What nutrients do proteins provide?

Protein, essential fatty acids, niacin, thiamin, vitamin B6, vitamin B12, iron, magnesium, potassium, and zinc

What is feasting?

when we consume more energy than we expend; overweight

What is fasting?

when we consume less energy than we need; weight loss

What happens during fasting?

the body uses stored energy, glycogen stores are used up, then the body turns to fat for energy, which can lead to weight loss.

the body ALSO creates glucose from proteins in a process called gluconeogenesis to meet energy needs.

What happens when we overeat?

the body takes in more energy than it needs. This excess energy is stored as fat, which can lead to weight gain. The body may also experience temporary feelings of discomfort and sluggishness as it works to process the surplus food.

What is Basal Metabolism?

energy required by your body to maintain life when a person is at complete digestive, physical, and emotional rest.

used to perform essential functions, such as breathing, circulation, and cell production, while at complete rest.

What are 5 factors that effect BMR and what are their effects on BMR?

Age- slows down BMR, diminishes with age

Stress- raises BMR

Fasting/starvation- Lowers BMR

Caffeine- speeds up energy expenditure

Sleep- BMR is the lowest here

What is Body Mass Index (BMI)?

a measurement that calculates a person's weight in relation to their height

According to the BMI, what range is considered underweight?

BMI below 18.5

According to the BMI, what range is considered overweight?

BMI between 25.0→29.9

According to the BMI, what range is considered obese?

BMI above 30

What is central obesity and how does it manifest in body shape?

The distribution of fat influences health

manifests into “apple profile” of Visceral fat within central abdominal area contributing to heart disease

or

manifests into “pear profile” of subcutaneous fat around hips and thighs not usually associated with chronic disease.