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Basic Nutrition Ch11
Basic Nutrition Ch 11
| Question | Answer |
|---|---|
| Body Mass Index (BMI) | Commonly used measurement that is calculated using height and weight measurements and is more predictive of body fatness than weight alone. |
| BMI Calculation Formula (Imperial) | BMI = [weight (lb) x 703] ÷ height (in)² |
| BMI Calculation Formula (Metric) | BMI = [weight (kg)] ÷ height (m)² |
| Limitations of BMI | Does not take into account fat mass or fat distribution in the body; can underestimate amount of body fat in overweight people and overestimate it in more muscular people. |
| Optimal Fat Content for Females | Between 20 and 30 percent of total weight. |
| Optimal Fat Content for Males | Between 12 and 20 percent of total weight. |
| Skin-fold Test | A method for measuring body fat content. |
| Underwater Weighing | A method for measuring body fat content. |
| Bioelectric Impedance Analysis (BIA) | A method for measuring body fat content. |
| Dual-energy X-ray Absorptiometry | A method for measuring body fat content. |
| Visceral Fat | Fat deposited in the abdominal cavity; better predictor of disease risk than total fat mass. |
| Waist Circumference | Measurement around the natural waist, usually the narrowest point around the midsection; a simple way to measure abdominal obesity. |
| Waist-to-Hip Ratio | Waist circumference divided by hip circumference; often considered a better measurement than waist circumference alone in predicting disease risk. |
| Positive Energy Balance | Excess nutrient energy will be stored or used to grow (e.g., during childhood, pregnancy, and wound healing). |
| Negative Energy Balance | Not consuming enough energy to meet your needs, so your body will need to use its stores to provide energy. |
| Energy Balance | Achieved when the intake of energy is equal to the energy expended. |
| Estimated Energy Requirement (EER) | Energy intake estimation to preserve energy balance in healthy adults of a specific age, biological sex, weight, height, and amount of physical activity. |
| EER Calculation for Adult Males | EER = 662 - [9.53 x age (y)] + PA x [15.91 x wt (kg) + 539.6 x ht (m)]. |
| EER Calculation for Adult Females | EER = 354 - [6.91 x age (y)] + PA x [9.36 x wt (kg) + 726 x ht (m)]. |
| Weight Conversion (Pounds to Kilograms) | To convert pounds to kilograms, divide weight in pounds by 2.2. |
| Height Conversion (Inches to Meters) | To convert inches to meters, multiply height in inches by 0.0254. |
| METS | stands for metabolic equivalents and is measured based on oxygen consumption |
| One MET | = 3.5 ml/kg body weight/min in adults and can be equal to a slow walk |
| MET values | range from 1 to 12, representing light to vigorous activity |
| total energy expenditure (TEE) | sum of energy used for basal metabolism; energy required for food digestion and absorption and energy expended during physical activity |
| basal metabolism | metabolic pathways necessary to support and maintain basic body functions |
| Basal metabolic rate (BMR) | the amount of energy required by the body to conduct its basic functions over a certain time period |
| BMR energy expenditure | between 50 and 70 percent daily is from conducting life's basic processes |
| Factors Affecting Energy Intake | Physiological and genetic influences, hunger, satiety, fat tissue, nutrients, cravings, undernutrition, and overnutrition |
| hunger | an unpleasant sensation of feeling empty that is communicated to the brain by both mechanical and chemical signals |
| satiety | sensation of feeling full and it also is determined by mechanical and chemical signals |
| Fat tissue | Produces the hormone leptin, which communicates to the satiety center in the hypothalamus that the body is in positive energy balance |
| Genetics | Children who have been adopted typically are similar in body size to their biological parents |
| Psychological/Behavioral influences | Person's perception of good-smelling and good-tasting food influences what they eat and how much they eat |
| sedentary behavior | activity where energy expenditure is no more than one-and-one-half times the amount of energy expended while at rest and includes sitting, reclining, or lying down while awake |
| Societal factors | Common modes of transportation that reduce average daily energy expenditure |
| Socioeconomic status | Inhabitants of low-income neighborhoods have reduced access to safe streets and parks for walking |
| Energy balance | may be achieved when energy intake is equal to energy expended |
| Weight maintenance | contributes to energy balance |
| Psychological/Behavioral influence on energy expenditure | Environmental factors can influence a person's gene profile, which is exemplified by the effects of the prenatal environment on disease incidence later in life |
| Undernutrition and overnutrition during pregnancy | influence body weight and disease risk for offspring later in life |
| Mood and emotions | can affect energy intake and expenditure |
| American society | Weight-loss industry and portion sizes have increased dramatically |
| Cheapest food | equals the most calorie-dense and nutrient-poor foods and beverages |
| Calories | A measure of energy needed each day, important to obtain from nutrient-dense foods. |
| Macronutrients | Nutrients required in large amounts that should be consumed within their Acceptable Macronutrient Distribution Ranges (AMDRs). |
| Energy Expenditure | The total number of calories burned each day, including physical activity, basal metabolism, and digestion. |
| Basal Metabolic Rate (BMR) | The rate of energy expended while at rest, influenced by factors such as body size, composition, sex, age, and genetics. |
| Total Energy Expenditure (TEE) | The total amount of energy used by the body, which can be influenced by increasing physical activity. |
| Health at Every Size | A movement that promotes intuitive eating and reducing weight stigma, focusing on health rather than weight loss. |
| Healthism | The idea that an individual's health is solely their responsibility, with a moral obligation to meet societal health standards. |
| Weight-inclusive Approach | A non-diet approach to health care that emphasizes health behaviors over weight loss. |
| Weight Gain | A complex issue influenced by societal factors rather than just individual choices. |
| Underweight Risks | Health risks associated with being underweight, which can include various physical and psychological issues. |
| Eating Disorders | Serious conditions related to persistent eating behaviors negatively impacting health, emotions, and quality of life. |
| Intuitive Eating | An approach to eating that encourages individuals to listen to their body's hunger cues rather than follow restrictive diets. |
| Weight Stigma | Discrimination and bias against individuals based on their weight, which can negatively affect mental and physical health. |
| Physical Health | The aspect of health that involves the body's physical condition and functioning. |
| Emotional Health | The aspect of health that involves emotional well-being and the ability to manage stress and emotions. |
| Spiritual Health | The aspect of health that involves a sense of purpose and meaning in life. |
| Economic Health | The aspect of health that involves financial stability and its impact on overall well-being. |
| Nutritional Status | The condition of the body in relation to the intake and utilization of nutrients. |
| Genetics | The hereditary factors that can influence an individual's health and body composition. |
| Body Temperature | A physiological factor that can affect metabolic rate and energy expenditure. |
| Thyroid Hormone Levels | Hormones that regulate metabolism and can influence energy expenditure. |
| Being underweight | Linked to nutritional deficiencies, especially iron-deficiency anemia, and to other problems such as delayed wound healing, hormonal abnormalities, increased susceptibility to infection, and increased risk of some chronic diseases such as osteoporosis. |
| Anorexia Nervosa | Psychiatric illness in which a person obsesses about their weight and about food that they eat, resulting in extreme nutrient inadequacy and eventually to organ malfunction. |
| Anorexia Nervosa Mortality Rate | Has the highest rate of mortality of all mental illnesses. |
| Primary signs of Anorexia Nervosa | Fear of being overweight, extreme dieting, unusual perception of body image, and depression. |
| Secondary signs of Anorexia Nervosa | Excessive weight loss, multitude of skin abnormalities, diarrhea, cavities and tooth loss, osteoporosis, liver, kidney, and heart failure. |
| Bulimia | Psychiatric illness characterized by frequent episodes of eating large amounts of food followed by purging. |
| Detection of Bulimia | Often have a normal weight, making it harder to detect and diagnose. |
| Primary signs of Bulimia | Fear of being overweight, extreme dieting, and bouts of excessive exercise. |
| Secondary signs of Bulimia | Gastric reflux, peptic ulcers, severe erosion of tooth enamel, lacerations in mouth, dehydration, and electrolyte imbalances. |
| Binge Eating Disorder | Psychiatric disorder characterized by periodic losses of control over eating. |
| Chronic disease risks of Binge Eating Disorder | Hypertension, cardiovascular disease, and type 2 diabetes. |
| Other Eating Disorders | Includes Avoidant/restrictive food intake disorder (ARFID), Other Specified Feeding or Eating Disorder (OSFED), and Orthorexia nervosa. |
| Avoidant/restrictive food intake disorder (ARFID) | Previously known as Selective Eating Disorder, similar to anorexia, but there is no body-image issue involved. |
| Other Specified Feeding or Eating Disorder (OSFED) | Does not fit criteria of another eating disorder but causes some sort of distress to the body. |
| Orthorexia nervosa | Unhealthy obsession with eating healthy, differing from anorexia by not focusing on food quantity but food quality. |
| Malnutrition in Orthorexia | The biggest concern due to large food groups often being avoided. |
| Nutritional deficiencies from being underweight | Cause iron deficiency anemia and also delayed wound healing, hormonal abnormalities, increased susceptibility to infection, and increased risk of some chronic diseases such as osteoporosis. |
| Consequences of eating disorders | Eating disorders resulting in being underweight can have severe consequences to health. |
| Dietary, Behavioral, and Physical Activity Recommendations | Explain the complementary actions of dietary changes and increased physical activity levels on health. |
| Exercise plan formulation | Formulate an exercise plan that fits your lifestyle and that follows the 2008 Physical Activity Guidelines for Americans. |
| Nutrient-dense foods | Foods and beverages that provide a high amount of nutrients relative to their calorie content. |
| Healthy dietary pattern | A way of eating that involves making thoughtful, informed choices consistently over time. |
| Variety of options | Choosing different foods from each food group to tailor a healthy dietary pattern to meet cultural and personal preferences. |
| Portion size | The amount of food served or consumed, which should be distinguished from the recommended serving size. |
| Smaller portions | Choosing less food to result in consuming fewer calories. |
| Moderate-intensity physical activity | Physical activity that raises heart rate and breathing, recommended at 2.2-5 hours per week for substantial health benefits. |
| Vigorous-intensity aerobic physical activity | High-intensity exercise recommended at one hour and fifteen minutes per week or an equivalent combination with moderate-intensity activity. |
| Aerobic activity duration | Aerobic exercise should be performed for at least ten minutes at a time, spread throughout the week for better benefits. |
| Muscle-strengthening activities | Exercises involving all major muscle groups at moderate or higher intensity, recommended two or more days per week. |
| Health at Every Size® | An approach to health that emphasizes eating healthy without restriction and using intuitive eating skills. |
| Intuitive eating | Eating based on hunger cues and listening to the body for when to stop eating. |
| Good-quality sleep | Adequate and restorative sleep that contributes to overall health and well-being. |
| Movement for health | Engaging in physical activity for health benefits rather than solely for exercise. |
| Stress management techniques | Methods such as meditation or yoga to help manage stress effectively. |
| Clinically meaningful weight loss | A weight loss of 5-10 percent of body weight that can reduce chronic disease risk. |
| Dietary Guidelines for Americans, 2020-2025 | Recommendations based on scientific evidence to promote health and prevent chronic diseases. |
| Energy balance equation | The relationship between energy intake from food and energy expenditure through physical activity. |
| Physical Activity Guidelines for Americans, 2018 | Evidence-based guidelines issued by HHS for appropriate physical activity levels. |
| Achieving health without weight loss | Health can be attained by eating healthy, getting good sleep, and moving the body daily without focusing on weight. |
Created by:
boringjen