Core Concepts in Health 16th ed.

Vocabulary

1. Energy balance: key to maintaining healthy body weight and keeping a healthy ratio of fat to fat-free mass.

2. Overweight: total body weight above the recommended range for good health.

3. Obesity: a more serious degree of overweight that carries multiple health risks.

4. Resting metabolic rate (RMR): largest component of metabolism, is the energy required to maintain vital body functions while the body is at rest.

5. Anorexia nervosa: characterized by failure to eat enough food to maintain a reasonable body weight.

6. Bulimia nervosa: characterized by recurring episodes of binge eating followed by purging.

1. Body fat stores and disease risk? Apple vs. pear shape.

• The location of fat on your body is an important indicator of health because it is known to affect your risk for disease.

  • A waist circumference greater than or equal to 40 inches in men or 35 inches in women is associated with increased risk for chronic disease.

  • A waist-to-hip ratio above 0.94 for men and above 0.82 in women is associated with an increased risk of heart disease and diabetes.

• An android pattern of fat is called apple shaped: Men and postmenopausal women tend to store fat in the upper region of their body, particularly in the abdominal area, as visceral fat.

  • The apple shape—primarily abdominal fat—increases risk of high blood pressure, diabetes, early-onset heart disease, and certain types of cancer, strokes, and mortality. This risk is independent of a person’s BMI.

  • The risk appears to be higher because visceral fat is more easily mobilized and sent into the bloodstream, increasing disease-related blood fat levels.

• People who have gynoid fat are called pear shaped: Premenopausal women usually store fat in the hips, buttocks, and thighs, as subcutaneous fat.

2. Relationship between muscle mass and RMR?

• A higher RMR means that a person burns more calories while at rest and therefore can take in more calories without gaining weight.

• One of the reasons that exercise is so important during a weight-loss program is that exercise, especially resistance training, helps maintain muscle mass and metabolic rate.

3. Difference between type 1 and type 2 diabetes?

• In type 1 diabetes, the body’s immune system, triggered by viral infection or some environmental factor, destroys insulin-producing cells in the pancreas.

• In type 2 diabetes, the pancreas does not produce enough insulin, or body cells become resistant to insulin, or both.

4. Recommended eating pattern for weight management (how often)?

• Eating regular meals daily, including breakfast and snacks, is important to weight management.

• Eating small, frequent meals on a regular schedule is healthier than skipping meals, which leads to excessive hunger. Skipping meals can also lead to binge eating or snacking.

5. Do vital body functions burn calories?

• The body takes in energy (calories) from the food you eat and uses energy (calories) to maintain vital body functions.

• Even when resting, your body burns calories by performing basic functions to sustain life, such as: breathing, circulation.

6. Weight management strategies.

• For weight management, pay special attention to total calories, especially sugars, portion sizes, energy and nutrient density, and eating habits.

• Limiting portion sizes is crucial to maintaining good health. It is also easier than calorie counting.

• To maintain your current weight, the calories consumed must equal calories expended.

  • To lose weight, a person must reduce calorie intake and/or increase calories burned.

  • An increase in physical activity combined with moderate calorie restriction is the best approach for weight loss.

• A regular eating pattern and personal rules to govern food choices help structure decisions about diet.

• Balance meals with whole grains, lean protein, fiber-rich fruits and vegetables, low-fat dairy, and small amounts of healthy fats.

• Pay attention to portion sizes.

• Declaring certain foods permanently off limits is usually less effective than striving for moderation.

• Physical activity burns calories and changes metabolism so that more food will be used for energy than stored as fat.

• Adequate coping strategies for dealing with the stresses and challenges of life can help in maintaining healthy lifestyles.