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Nutrition 109
| Term | Definition |
|---|---|
| positive energy balance | intake > expenditure results in weight gain |
| negative energy balance | intake < expenditure results in weight loss |
| what is balanced in energy balance | dietary intake even with basal metabolism, physical activity, thermic effect of food |
| energy expenditure | energy the body expends to maintain its basic function and to perform all levels of movement and activity |
| components of energy expenditure | BMR (largest portion), physical activity and thermic effect of food (smallest portion) |
| basal metabolism | minimum energy expended to keep a resting, awake body alive 60-70% of total energy needs includes the energy needed to maintain heartbeat, respirations and body temperature |
| how does energy between each person compare | amount of energy needed varies between individuals |
| basal metabolic rate | excluded digestion and voluntary activities, largest component of daily energy expenditure |
| factors that increase BMR | higher lean body mass, greater height, younger age, elevated levels of thyroid hormone, stress, illness, fever, male gender, pregnancy and lactation |
| factors that decrease BMR | lower lean body mass, lower height, older age after 30, depressed levels of thyroid hormone, starvation, fasting, very low calorie diet, female gender due to decreased lean tissue |
| what is the major cause of obesity and what can increase energy expenditure | lack of physical activity and physical activity |
| thermic effect of food | energy used to digest, absorb, transport, metabolize and store nutrients, fat requires very little energy to digest transport and store, protein and carbohydrates require more energy to process, processed food requires less energy to digest |
| obesity maps | percent increase in last years |
| health risks associated with obesity | hypertension, type 2 diabetes, cardiovascular disease, stroke, osteoarthritis, gallbladder disease, sleep apnea, cancers, infertility, gestational diabetes, depression |
| healthful weight | maintained without constant dieting, compatible with normal blood pressure, lipid levels and glucose tolerance, based on family history or body shape and weight, promotes good eating habits and allows for regular physical activity, is acceptable to you |
| evaluating body weight | persons actual weight is not the only factor to consider, should include BMI, body composition and assessing pattern of fat distribution |
| body mass index | ratio of a persons weight to square height, below 18.5 and above 30 increased health risks, |
| when is BMI distorted | when people have high muscle mass like athletes |
| underweight | BMI lower than 18.5 |
| healthy weight | BMI 18.5 - 24.9 |
| overweight | BMI 25-29.9 |
| obese | BMI 30-39.9 |
| severely obese | BMI > 40 |
| excessive amount of body fat | women over 35% men over 25% causes and increased risk for health issues |
| body composition | measurement of body fat and lean body mass |
| how is body composition measured | underwater weighing, skinfold, Bioelectrial impedance (BIA), dual energy x ray (DXA) and bod pod |
| apple shape fat pattern (body fat distribution) | upper body, increased risk for diabetes, heart disease, and hypertension |
| pear shape fat pattern (body fat distribution) | less risk for chronic disease waist over 40 inches for men and over 35 for women |
| why does obesity occur | biology- genetic predisposition, resting metobloic rate, levels of appetitie and regualting homrones physical acitvity enviroment- cost and percieved saftey physical acivity psychology- stress, levels of parental control over childs diet |
| obesity and nature debate | identical twins, when raised apart still have similar weights, genes affect metabolic rate, fuel use, brain chemistry and body shape |
| thrifty metabolism gene | gene causes people to be energetically thrifty, expend less energy than other people and therefore gain weight easily |
| why does obesity occur (2) | societal influences- level of education, screen time food environment - advertisements food consumption - portion size, energy density |
| set point theory | weight is regulated by body, genetically predetermined body weight, body resists weight change, reduction of calorie intake results in lower metabolic rate |
| opponents of set point theory | weight does not remain constant, different environments can alter weight, people settle into a particular weight based on current circumstances |
| obesity and nature debate | environmental factors influence weight, learned eating habits, activity factor or lack of, poverty and obesity |
| nature vs nurture obesity | obesity is nurture allowing nature to express itself, location of fat influenced by genetics, child or obese parents are especially at risk, increased physical activity and moderate calorie intake can promote healthy weight |
| environmental influences | lack of exercise either with no recess or gym, not safe outside, sedentary jobs, busy schedule, technology (elevators, tv, remote control phone) lack of access to healthcare and health infor, afoortable/ health food, positive role model |
| environmental influences infrastructure | have to drive to move around city , serving sizes bigger, schools have soda machines, fast food, lack of sleep, poverty, food availability limited, convenience store, vending machines, eating out more, cooking less, value meals, buffet, long work hours |
| portion size | larger packages in grocery stores, at restaurants and dishes at home |
| portion size negative effects | increase in the appropriate perceived portion size, reduced ability to monitor food intake, increase in the amount of food eaten during a single eating occasion |
| what can we do to limit portion size | buy smaller sizes, subdivide large size bags of food into individual size bags, have 1/2 dinner packed away to take home, use smaller bowls, plates and cups |
| Built environment | facilitate and hinder physical activity and healthful eating, enabling healthy food options (access to stores with fresh produce), provide exposure to unhealthy options (limit access grocery increase fast food |
| what does built environment do | hinder physical activity and healthy eating, few recreational facilities, safety concerns, insufficient lighting, high density of fast food and convenience stores and bars limited or no grocery store |
| diets high in carbohydrate, moderate fat and protein | DASH, weight waters, energy deficient between 500-1000 calories, 55-60% carbs 20-30% fat 15-20 % protein |
| diet low in carbs and high in fat/ protein | Atkins, paleo, sugar buster advised carb restriction instead of calorie restriction, promotes ketosis, long term health benefits unknown |
| detox diet | they recommend liquid diet, fasting, removing processed foods, little research to promote use, dangers (lack energy, overeating once going off diet) |
| how does body normally detox | toxins excreted through urine,feces, respiration, sweat, liver, kidney, skin, lungs, overall diet and consumption of fluids |
| intermittent fasting | alternate day fasting,modified fasting or time restricted fasting long term effects not known, contradictory |
| negative effects of intermittent fasting | hunger, decreased concentration, overeating after fast nutrient deficiency, not recommended if diabetic, pregnant breastfeeding or have eating disorder |
| successful weight loss and maintenance | gradual weight loss, 1/2 - 2 pounds a week, >1200 calories a day, goal setting specific, reasonable, measurable |
| MATH for pound loss | -500 calorie deficit x 7 days = -3500 calories = 1 pound |
| successful diet characterisitics | eat smaller portions of energy dense foods, encourage low energy density foods, fruits, veggies, grains, encourage variety of food, food records |
| successful diets (weight maintenance) | exercise (60-90 minutes), 10000 daily steps, exercise with others, find activities yo like |
| non-diet approach (intuitive eating) | reject diet mentality, don;t restrict or ignore hunger clues |
| what can dieting do | increase body dissatisfaction, increase risk of eating disorders, result in weight gain when stopping |
| intuitive eating | not a diet, no rigid rules, less focus on weight loss, |
| introcective awareness | ability to perceive physical sensations that arise within body such as hunger and fullness, honor your hunger, eat food that makes your body feel good, eat when you want in a pleasant environment, all food allowed, rationale thoughts |
| how to help kids maintain intuitive eating | all infants looks for signs of hunger and fullness, allow toddlers to self feed, let children pick food for meals and determine what and how much they eat |
| weight loss medication criteria | BMI > 30 or >27 with obesity related health risk , lifestyle changes still needed, need prescription |
| Belviq | appetitie suppressant, stimulates brain serotonin receptors to increase satiety side effects: increased heart rate, dizziness nausea |
| saxenda | slows gastric emptying, increase fullness side effects: nausea, vomiting, inflammation of pancreas |
| xenical | inhibits production of fat digesting enzyme for pancreas, fat consumed not digested, fat excreted, loss of fat soluble vitamins Side effects: GI pain, oily stool, must follow low fat diet |
| QSymia | phentermine (appetite suppressant) and topiramate (seizure medications) side effects: increased heart rate, birth defects oral cleft |
| Semaglutide (Wegovy) | inject-able, reduces appetite and slows movement of food through the GI tract Side effects: nausea, diarrhea, constipation and vomiting |
| bariatric surgery criteria | BMI over 40, BMI over 35 with obesity related health concerns, obesity present for 5 years with non surgical attempts, no history of alcoholism or major psychiatric disorders |
| bariatric surgery benefits | weight loss, decrease blood pressure, drop cholesterol levels, decrease blood glucose level |
| bariatric surgery potential risks | regain weight, infections, nutrient deficiency of vitamin D, B12 |
| Behavior Modification | important component to any weight loss program, modify problem, chain breaking, stimulus control, cognitive restructuring, contingency management, self monitoring |
| chain breaking | breaking the link between 2 behaviors that can lead to excessive intake |
| stimulus control | alternating the environment to minimize the stimuli for eating, must change environment, puts you in charge of temptations |
| cognitive restructuring | changing your frame of mind regarding eating |
| contingency management | forming a plan of action in response to a situation, rehearse in advance appropriate responses to pressure of eating at parties |
| self monitoring | tracking foods eaten and conditions affecting eating, helps understand eating habits, important tool for changing behavior, we tend to underestimate calories |
| food selection | food preference base on taste, smell, color and texture environment- food preference by 1-4 years of age, where you grow up determines familarity- habits |
| food selection (culture) | acceptable foods (in some cultures insects are acceptable foods corn is not) customs (thanksgivings, birthday), religious beliefs and social situations |
| experiences with food | food based on learned association not nutrition |
| comfort food | associated with positive experience, we tend to eat these foods when feeling discomfort like sad depressed or stressed |
| discomfort food | associated with negative experience, we avoid these foods |
| supplement | any product intended to supplement the diet by providing one or more vitamins minerals, herbs or amino acids |
| dietary supplement regulation | categorized as food not drugs, regulation is less rigorous than drugs, FDA regulation of supplements marketing is currently in flux |
| what should consumers known about supplements | FDA approval not needed for marketing, manufacturer are responsible for safety, sellers no required to show evidence of safety, no federal guidelines, no rules limiting serving size, FDA must prove unsafe to remove on market |
| what happens when FDA finds supplement unsafe | issue a warning, require removal from market |
| herbal supplements | plant or parts than provide therapeutic properties |
| supplement facts panel | list content, amount of active ingredients per serving, added ingredients (flavoring, fillers) manufacturers suggested serving size |
| Avoid Web-based supplement fraud | ask: What is the purpose? Is this info accurate? Does it use reputable references? Who owns or sponsors the site? Who wrote the information? IS the information current? |
| supplement summary | they cant fix a poor diet, rarely prevent disease or help cure, mega doses can be harmful, they can disrupt metabolism, look for close to 100% DV |
| What to look for in supplement | USP- us pharmacopoeia label, <100% daily value, only take once daily and store away from kids |
| should you take a supplement | many people don't need it , they are not substituted, some individuals may benefit like vegans, athletes, infants, children, pregnant, eledery |
| people who should be careful with supplements | people on medications, surgery, pregnant or nursing |
| interactions with medication | vitamin K reduce ability of coumadin to prevent blood clots st. johns wort can speed the breakdown of medications and reduce effectiveness |
| black cohosh | for hot flashes and other menopausal symptoms insufficient data no studies over 6 months side effects: stomach discomfort and headache |
| echinacea | treat and prevent colds and flu data: mixed results side effects: rash and gastrointestinal side effects |
| ginseng | boost immune system, lower glucose levels data: some studies show positive effect on lowering blood glucose levels side effects: diabetes have to be careful, especially if on medications that can also lower blood glucose levels |
| st johns wort | depression and anxiety evidence may be useful for short term treatment of mild and moderate depression side effect: dry mouth, dizzy, fatigue, headache, interference with medication s |
| hoodia | appetite suppressant for weight loss data: no reliable scientific evidence to support use side effects: safety is unknown |
| bitter orange | heartburn, decrease appetite, nasal congestion, weight loss data: not enough scientific side effects: contains chemical that speed up heart rate and increase blood pressure, should avoid if history heart disease or high blood pressure |
| Noni | health tonic, cancer, cardiovascular disease data: lab research shows antioxidant role, immune stimulating role and tumor fighting role, prelim research on role in cancer side effect: high in potassium, avoid kidney problems, reports for liver damage |
| garcinia cambogia | appetite control and weight loss no evidence that it promotes weight loss side effects: only studies looked at use for less than 12 weeks |
| supplements cannot replace a healthy balanced diet | eat a variety of nutrient dense foods, limit trans fat, sat fat, sodium and sugar, include fruits, veggies, legumes, whole grains and physical activity |
| reasons for use of energy drinks | insufficient sleep or increase energy |
| what is an energy drink | dietary supplement, safety by energy drink manufacturers no requirement for testing, warning labels or restrictions of sales limited research |
| FDA limits of caffeine | less than 71 mg per 12 fl oz |
| what do energy drinks contain | caffeine, sugars, herbal supplements, vitamin B (TOXIC In niacin high levels) , Guarana- stimulant, taurine- amino acid claims to boost energy and promote detoxification |
| other caffeine sources in energy drinks | guarana, kola nut, yerba mate, cocoa, they dont have to list these |
| healthy adult caffeine consumption | less than 400 mg, adolescents less than 100 |
| adverse effects of caffeine | nervousness, anxiety, insomnia, tachycardia, vomiting, hallucinations, seizure, stroke, sudden death |
| groups at risk for adverse effects of caffeine | children with CVD, renal or liver disease, history of seizures, mood or behavioral disorders, those who take medications. |
| effect of calorie content with energy drinks | sugar content, mixed with alcohol increase calories, displacement of healthy beverages, bone development replacing calcium rich beverages |
| research needed for energy drinks | effects of chronic use, max safe doses, at risk populations medical concerns, consumption during exercise, combination with alcohol |
| how to increase energy | eat 3 meals a day with a small snack or 2, include all food groups, maintain hydration, sleep, sleep a similar routine with sleep, exercise |
| sustainability | the production of food, plants and animals product by using farming techniques that protect the environment, the public and community and animal welfare |
| before appearing on plate foods are | planted, watered, grown with fertilizers, harvested with machinery, transported with fuel use, processed and packaged using factor equipment, distributed with fuel use, consumed, disposing food waste and packaging |
| why sustainable | waste will impact the worlds food systems |
| food insecurity | unreliable access to a sufficient supply of nourishing food |
| what can food insecurity lead to | undernourished, increased infant mortality, decreased life expectancy , obesity |
| whos at high risk for food insecurity | developing countries, incomes below the poverty level, families with single mother or father, those living in rural areas have higher incidence, living with chronic diseases or disabilty, elderly, addiction |
| what is food insecurity | unreliable access to suddicent supply of nourishing food |
| how to improve access to healthy food | healthy corner stores, grocery stores, mobile food trucks, improve transportation access, urban and community gardens |
| conventional agriculture | goal to increase food production to meet population, developed fertilizers, pesticides and farming techniques to boost food production, raise cattle, chickens, pigs, rely on more fast and processed food |
| pesticides | chemical used to control pest, reduce incidence of disease and increase crop yield |
| fertilizers | add nutrients back to soil end up in water and can cause algae overgrowth |
| powerful machines | use lots of fuel |
| large acreages to maximize productions | destroy forests |
| monoculture | grow same crop over and over again, depleted soil of nutrients |
| deforestation and overgrazing | destroys trees and roots that preserve soil |
| cash crops | growing cotton, coffee, tobacco instead of food crops |
| growing food for lifestock | feed fewer people for the resources used, use lots of water and food |
| what does conventional agriculture do | deplete topsoil, pollution of soils and water, depletion of ground water, insecticide resistant species of insects, increased greenhouse gases, reduced food diversity |
| insecticides | control insects that infest crops |
| herbicides | control weeds |
| fungicides | control plant destroying fungal growth |
| synthetic pesticides | made form petroleum based productions can effect environment |
| reducing pesticides | eat organic, wash and scrub all fresh fruit and veggies, remove and discard outer leaves and skin,eat a variety of foods form various sources |
| recombinant bovine growth hormone | genetically engineered growth hormone given to cow to increase muscle mass, decrease fat, increase milk production risk for humans still being studied |
| antibiotics given to animals | reduce number of disease outbreaks, risk for humans still being studied, could result in being resistant |
| food industry influences on diet and agriculture | promote a lot of money and advertisements |
| organic foods | cannot use pesticides, fertilizers, hormones, antibiotics, genetically modified organisms or irradiation |
| what type of farming practices are used with organic foods | biological pest management, composting, manure applications, crop rotation |
| crop rotation | alternation crops grown in a particular field to prevent nutrient depletion and erosion of soil to help control crop specific pests |
| organic meat poultry eggs | animals allowed to graze outdoors are fed only organic feed |
| are organic foods more nutritious | they have the same nutrient content |
| sustainable agriculture | satisfy agriculture, enhance environmental quality, efficiently use nonrenewable resources, sustain the economic viability, enhance quality of life of farmers |
| benefits of sustainable agriculture | preserve environment, protect public health, community benefits, animal welfare, improve health, optimize land energy and water, support local economy, support access to healthy, whole nutritious food |
| how is it sustainable agriculture | agroforestry: planning trees around farms, reduce soil erosion increase crop/livestock diversity, organic farming, clean energy sources, use smarter irrigation techniques, support small scale farmers |
| local grown foods | support local farmers, fresher, do no have added cost of long transporation , helps environment, home gardening |
| national farm to school program | partnership between local farms and schools, school gardens benefits: access to healthy food, education opportunities |
| lifestock | generate green house gases, responsible for global warming, land degradation, use of water |
| how can we help food sustainability | follow a plant based diet or limit portion size of animal product, buy local and in season, eat whole foods, minimize processed foods, use foods with minimal packaging or recyclable packaging, eat organic, grow foods, community gardens, decrease bottles |
| how can we help food sustainability | breastfeeding infants, reduce food miles form farm to fork |
| being sustainable at home | gardening, compost, reusable bag, re-fillable water, understand growing seasons, buy in season foods and preserved foods for later seasons |
| growing seasons | roots, stems, leafs- cold fruit- warm |
| where to buy sustainable foods | farmers markets, community supported agriculture, food co-ops, pick your own farm, grocery store or gardening |
| reducing food waste benefits | save money, reduces methane emission for landfills, conserves energy and resources, prevent pollution, manufacturing, transporting and disposing of food waste |
| reducing food waste | make shopping list, buy only what you need and will use, plan your meals for the week, check home first to avoid buying food you already have, freeze food, make smoothies, eat leftovers |
Created by:
olzachew