Untitled Flashcards Set

Chapter 10: Energy Balance, Weight, and Eating Disorders

Energy Balance Equation Components:

1. Basal Metabolic Rate (BMR) – ~60–75% of TEE (Total Energy Expenditure)

   • Primary determinant: lean body mass (muscle)

   • Decline with age: ~1–2% per decade after age 30

   • Other factors affecting BMR: age, gender, genetics, hormones, body size, temperature, stress

2. Thermic Effect of Food (TEF) – ~5–10% of TEE

   • Energy used to digest, absorb, and store food

3. Physical Activity – ~15–35% of TEE (most variable)

4. Non-exercise Activity Thermogenesis (NEAT): minor but included in PA

Hunger vs. Appetite:

• Hunger: physiological drive to eat

• Appetite: psychological desire for specific foods

BMI (Body Mass Index):

• Formula: weight (kg) / height² (m²)

• Classifications:

  • Underweight: <18.5

  • Normal: 18.5–24.9

  • Overweight: 25–29.9

  • Obese: ≥30

• Limitations: Does not account for muscle mass, bone density, fat distribution

Body Fat & Distribution Patterns:

• Body Composition: % fat vs. lean mass

• Upper-body (android) obesity: more common in males; higher health risks

• Lower-body (gynoid) obesity: more common in females; less risk

Weight Loss Recommendations:

• Safe loss: 1–2 lbs/week

• Caloric deficit per pound of fat: 3,500 kcal

Obesity:

• % of U.S. adults obese: ~42%

• Risk factors: genetics, environment, behavior, metabolism

Eating Disorders:

• Anorexia Nervosa: severe caloric restriction, fear of weight gain, low body weight

• Bulimia Nervosa: binge eating followed by purging (vomiting/laxatives); purging is not fully effective at preventing calorie absorption

• RED-S (Relative Energy Deficiency in Sport): low energy availability affecting health/performance

• Female Athlete Triad: low energy → menstrual dysfunction → low bone density

Chapter 15: Micronutrients and Chronic Disease

Iron:

• Deficiency: most common nutrient deficiency worldwide

• Forms:

  • Heme iron: from animal sources; better absorbed

  • Non-heme iron: from plant sources

• Enhancers: vitamin C, MFP factor (meat, fish, poultry)

• Inhibitors: phytates, calcium, polyphenols, tannins

• At-risk groups: women, infants, teens, vegetarians

Hemochromatosis: genetic condition of iron overload

Iodine:

• Role: needed for thyroid hormone synthesis

• Deficiency: goiter, cretinism (in infants)

Selenium:

• Deficiency: can lead to heart disease (Keshan disease)

Fluoride:

• Function: strengthens enamel, prevents dental caries

• Toxicity: fluorosis (mottled teeth)

Cancer Development:

• Steps:

  1. Initiation – DNA mutation

  2. Promotion – altered cells divide

  3. Progression – cells become malignant

• Metastasize: spread to other tissues

• Prevention guidelines: fruits, vegetables, fiber, limit red/processed meat, don’t smoke, healthy weight

Chapter 16: Nutrition During Pregnancy

Teratogens: substances causing birth defects (e.g., alcohol, drugs)

Folate:

• Prevents neural tube defects

• Need increases in early pregnancy

Iron Needs Increase: for maternal blood volume and fetal development

Pica: craving non-food items (e.g., clay, ice)

Weight Gain Guidelines:

• Normal BMI: gain 25–35 lbs

• Varies based on prepregnancy weight

Gestational Diabetes: develops during pregnancy, increases risk of type 2 diabetes

Alcohol: NO safe level in pregnancy; risk of fetal alcohol syndrome

Food Safety:

• Avoid: raw fish/meat, unpasteurized cheese, deli meats (Listeria), high-mercury fish

Breastfeeding Benefits:

• For mother: bonding, reduced disease risk

• Colostrum: first milk, rich in antibodies

Chapter 17: Infant & Child Nutrition

Vitamin K Deficiency Bleeding (VKDB):

• Prevention: vitamin K injection at birth

AAP Breastfeeding Recommendation:

• Exclusive for 6 months; continue with food for 12+ months

Juice & Milk:

• Limit juice to 4–6 oz/day

• Introduce reduced-fat milk at age 2

Solid Foods:

• Start at ~6 months

• Avoid choking hazards: grapes, hot dogs, nuts

• Avoid honey (botulism risk)

Childhood Obesity:

• BMI-for-age percentiles:

  • Overweight: 85th–94th percentile

  • Obese: ≥95th percentile

Milk Displacement: too much juice/soda can displace nutritious milk

Chapter 18: Nutrition in Aging

Usual vs. Successful Aging:

• Usual aging: normal decline

• Successful aging: minimal disease, high function

Nutrient Needs:

• Calories: decrease with age

• Protein: needs may increase to prevent sarcopenia

• Fat: moderate intake, focus on quality

Older Adults at Risk for Malnutrition:

• Especially those 65+ living alone, low income, or with illness

"Nine Ds" of Geriatric Weight Loss:

1. Disease

2. Dysfunction

3. Dementia

4. Drugs

5. Dysphagia

6. Dysgeusia (taste loss)

7. Dentition (poor teeth)

8. Diarrhea

9. Depression