NEP 1034 @ Mizzou - Professor Peterson - (Exam 3)

what does energy density mean?

foods with a high number of calories for their weight

what is an example of an energy dense meal?

french fries and fast food crispy chicken sandwich

what does it mean when a food is nutrient dense?

foods with a high proportion of healthy nutrients relative to the number of calories

what is an example of a nutrient dense meal?

tomato soup, plain non-fat yogurt, berries, turkey sandwich

what are dietary guidelines?

Broad dietary and lifestyle advice, including:

•Balance calories with physical activity to manage weight

•Consume more of certain foods and nutrients such as fruits, vegetables, whole grains, fat-free and low-fat dairy products, and seafood

•Consume fewer foods with sodium (salt), saturated fats, trans fats, cholesterol, added sugars, and refined grains

what federal agency puts out dietary guidelines?

US Department of Agriculture (USDA) and US Department of Health and Human Services (HHS)

what are dietary guidelines based on?

the latest science-based information about nutrition and health

what are dietary guidelines for?

providing information to the public about healthy eating patterns

what is MyPlate?

An Internet-based educational tool used to teach healthy eating and exercise habits

what agency develops MyPlate?

USDA

What are the five food groups?

grains, lean meats, dairy, fruits, and veggies

whats an example of a grain?

bread

whats an example of lean meat?

poultry and fish

whats an example of dairy?

milk, yogurt, cheese

whats an example of a fruit?

apple

whats an example of a veggie?

spinach

what are food deserts?

an urban area in which it is difficult to buy affordable or good-quality fresh food.

what are the problems with food deserts and their influence on health/disease risk?

food deserts have an increased prevalence of obesity and risk of chronic disease development

what is the FDA's role in the labeling of food, drugs, and dietary supplements?

The FDA regulates the labeling and requires labeling to be present. It also takes action when products are mislabeled.

what are the requirements for a food and supplement label?

-name of product

-word "supplement"

-quantity

-manufacturer and location

-directions for using product

Are dietary supplements regulated?

FDA does not monitor quality, potency, purity, or efficacy. Manufacturers are required to report serious harmful effects to FDA. FDA does not regulate terms ("pure", "natural", "quality assured")

What are some tools/resources consumers can use to

identify the quality of dietary supplements?

-look for USP certification

-go to NIH Office of Dietary Supplements

-Consumer Lab

-National Center for Commentary and Alternative Medicine

-Sloan Ketering Memorial Cancer Center

what are the components of the nutrition facts panel?

-serving size

-% daily value

-dietary ingredients

-nondietary components

-cautionary statements about potential side effects

how do you use the nutrition facts panel?

- 5% Daily Value (DV) or less is low for nutrients you want to get less of, choose foods with a low % DV. Nutrients to get less of are saturated fat, trans fat, cholesterol, and sodium.

- 20% Daily Value (DV) or more is high - for nutrients you want to get more of, choose foods with a high % DV. Nutrients to get more of are fiber, vitamins A & C, calcium and iron

what does the NLEA of 1990 regulate and what claims does it allow?

-Nutrition Labeling and Education Act

-characterize a relationship between a food, a food component, or dietary ingredient and risk of a disease

-nutrient content claims and health claim

what does the DSHEA regulate and what claims does it allow?

-Dietary Supplement Health and Education Act

-regulates dietary supplements

-structure/function claim

what is a structure-function claim?

describes the role of a nutrient or a dietary substance in maintaining health (like ______ will improve kidney function)

what is a health claim?

Describes the link between a food, food component, or dietary supplement substance and reduced risk of a disease

what is a qualified health claim?

claim authorized by the US Food and Drug Administration (FDA) that must be supported by credible scientific evidence regarding a relationship between a substance (specific food or food component) and a disease or health-related condition

what is a nutrient content claim?

Claims about levels of a nutrient or dietary substance in a product using terms such as "good source", "high", or "reduced"

what is a savvy approach to the use of dietary supplements?

-read the label carefully

-look for USP certification

-look for expiration date

-consider formulas for men, women, and age groups

what are functional foods?

nutrients/food constituents that may enhance contribution to health & disease prevention

What are phytochemicals?

physiologically active compounds found in plants that may provide health benefits but are not essential

what are zoochemicals?

compounds in animal food products that may provide health benefits but are not essential

What are probiotics and what foods are they found in?

-live bacteria that provide health benefits when administered in adequate amounts

-wheat, leeks, barley, onion, garlic, oats, black beans

What are prebiotics and what foods are they found in?

-non-digestible food ingredient that promotes the growth of beneficial microorganisms in the intestines

-milk, yogurt, cottage cheese, soy, buttermilk, breastmilk

microbiome

all of the microorganisms that live in a particular environment, such as a human body

How is food energy measured? What is the unit used?

-energy we consume minus the energy we burn

-kilocalories

what is energy balance?

energy in - energy out

energy in

-energy we consume

-eating

energy out

-energy we burn

-exercise

energy equilibrium

A balance of energy intake and output that results in little or no change in weight over time

positive energy balance

the state in which energy intake is greater than energy expended, generally resulting in weight gain

negative energy balance

the state in which energy intake is less than energy expended, resulting in weight loss

what is the definition of hunger?

feeling of discomfort or weakness caused by lack of food, coupled with the desire to eat

what is the definition of appetite?

desire for food; externally influenced

what are the influences on hunger?

-hours of not eating

-brain, the digestive system, and hormones

-hypothalamus

what are the influences on appetite?

-the smell of food

-Food In The Stomach

-Blood Glucose Level

-Leptin Production

-Social Factors

-Activity Level

Definition of overweight

-above a weight considered normal or desirable

-BMI 25 to <30

how many adults in the US are overweight?

2/3 of US adults

Definition of obese

-excess body fat

-BMI 30 or higher

what is the rate of obesity in US adults?

over 1/3 of adults in US are obese

what is the rate of obesity in US children?

1 in 5 kids ages 6-19 are obese

what are some lifestyle factors that play a role for the increased rates of obesity in US?

-poor diet

-inactivity

-eating fast food too often

-medication use

-smoking

what conditions and diseases are associated with obesity?

-Alzheimer's

-stroke

-heart disease

-hypertension (high blood pressure)

-fatty liver disease

-gallstones

-type 2 diabetes

-sleep apnea

-increased cancer risk

-erectile dysfunction

-arthritis

-gout

-infertility

-increased risk of miscarriage & birth defects

-gastroesophageal reflux

In obesity, what changes occur in body fat cells when they get enlarge and get filled with fat? What do they release and what effects do they have?

-the body fat cells produce excess hormones and hormone-like messengers that have negative effects on the rest of the body

-hormones cause low grade inflammation

what amount of weight loss is necessary in obese/overweight to see a decrease in risk of chronic disease?

losing 5% to 10% of body weight can reduce the risk of chronic disease and all cause mortality by about 50%

Total Energy Expenditure (TEE)

the total amount of energy expended through basal metabolism, thermic effect of food, and activity energy expenditure

what is BMR?

-basal metabolic rate

-pace at which your body burns calories at rest

what is BMR's % contribution to TEE?

60%

what factors effect BMR?

-fat free mass

-age

-biological sex

-genetics

-hormones

-growth, pregnancy, lactation

-starvation, illness

-caffeine

-drugs and smoking

-sleep

what is PA?

physical activity

what is physical activity's % contribution to TEE?

15-30%

what factors affect physical activity?

-time

-inconvenient to exercise

-Lack of self-motivation

-Do not find exercise enjoyable.

-Lack confidence in their ability to be physically active (low self-efficacy)

-Fear being injured or have been injured recently

what is NEAT?

-non-exercise activity thermogenesis

- involuntary skeletal muscle activity (fidgeting, shivering, body posture)

what is TEF?

-Thermic effect of food

-the energy expenditure from digestion/absorption of food

what is TEF's % contribution to TEE?

10%

what factors affect TEF?

-type of fuel

-meal composition

-fiber content

-Age

-environmental temperature

-alcohol consumption

-intense exercise

-training status

-obesity

what TEE factor is most under the control of an individual?

physical activity

what are some examples of NEAT?

-cooking

-shopping

-fidgeting

-walking

-cleaning

Who is weight loss recommended for?

anyone with a BMI of 30 or higher and anyone overweight with 2 or more other risk factors

what are some suggested approaches to sound weight management?

-reduce calorie intake

-decrease portion size

-increase nutrient dense foods

-decrease energy dense foods

-read labels

-increase exercise

How to use a food label in weight management (Note: you will be given a food label to

interpret so be sure you review the 5-20 rule and what the % DV mean)

-5% Daily Value (DV) or less is low for nutrients you want to get less of

- 20% Daily Value (DV) or more is high - for nutrients you want to get more of

How to use the short-cut method for assessing body weight (women)?

100lbs for the first 5ft of height +5lbs per inch after that

How to use the short-cut method for assessing body weight (men)?

106lbs for first 5ft of height + 6lbs per inch after that

what are the limitations of BMI and just measuring body weight and height?

Does not distinguish between fat and muscle mass

-Athletes, various ethnicities, sex, and elderly

what are the methods of measuring body composition?

-Dual Energy X-ray

-Absorptiometry

-Hydrodensitometry (under water weighing)

-Bioelectrical Impedance

-Skinfold thickness

-Air Displacement

what are some common strategies used by people who have been successful at maintaining weight loss?

-eating breakfast

-low fat/reduced calorie eating plan

-weighing at least 1x a week

-watching fewer than 10 hrs of TV per week

-exercising 60min per day

what does some of the latest research in weight management say?

-weight loss can be tied to when, not just what, you eat (intermittent fasting/alternate day fasting)

why is visceral fat bad for your health?

-accumulates around organs

-increases risk for cardiovascular disease, type 2 diabetes, & premature death

how do you measure visceral fat?

measure your waist and hips; then divide the waist measurement by the hip measurement

where do apple shaped people carry their body fat and what is their risk for chronic disease?

- carry weight in their upper body

-increased risk for chronic diseases

where do pear shaped people carry their body fat and what is their risk for chronic disease?

-carry their weight in their thigh & butt areas

-lower risk for chronic disease

what are the main recommendations of the Physical Activity Guidelines for Americans?

-at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity

What is the FITT principle?

F- Frequency

I- Intensity

T- Time

T- Type

what are the components of physical fitness and what are some example activities that work each component?

-Cardiovascular & Respiratory Endurance (jogging)

-Muscular Strength (lifting heavy objects)

-Muscular Endurance (repetitive motion for sustained amounts of time)

-Flexibility (yoga)

-Body Composition (pilates)

what is the definition of physical activity?

any body movement that uses energy

what is an example of physical activity?

walking, gardening, climbing stairs

what is the definition of exercise?

activity requiring physical effort, carried out especially to sustain or improve health and fitness

what are some examples of exercise?

cycling, swimming, running, weight training

what is ATP?

what every cell in the body uses as an energy source

what is phosphocreatine?

breakdown produces ATP quickly; used under high intensity anaerobic conditions

what kind of fuel does glycolysis use?

glucose

what kind of fuel does the oxygen system use?

fat & glucose and lots of ATP under lower intensity, aerobic conditions, endurance activities

what kind of diet supports physical activity?

energy, carbs, fat, protein, water, B vitamins, calcium, iron

What nutrients should be supplied in the diet of endurance and strength athletes?

protein, iron, B vitamins, sports drinks, supplements

what are the categories of food contamination?

-physical

-biological

-chemical

-cross-contamination

do mechanical food contaminants exist?

NO!!

what is an example of physical food contamination?

glass, finger nails

what is an example of biological food contamination?

salmonella