Energy Balance Concepts
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Questions and Answers

What is the required calorie deficit to lose one pound?

  • 3500 calories (correct)
  • 7000 calories
  • 2500 calories
  • 500 calories

Which of the following is NOT a behavioral modification technique?

  • Self monitoring
  • Cognitive restructuring
  • Contingency management
  • Intuitive eating (correct)

What is a main feature of intuitive eating?

  • Following strict dietary rules
  • Eliminating certain food groups
  • Listening to your body's hunger cues (correct)
  • Focusing on calorie counting

What is a common side effect of the weight loss medication Qsymia?

<p>Increased heart rate (C)</p> Signup and view all the answers

Which type of bariatric surgery uses a band attached to a tube?

<p>Gastric Banding (B)</p> Signup and view all the answers

Why must Qsymia not be used during pregnancy?

<p>It may cause oral clefts in infants (A)</p> Signup and view all the answers

What is one benefit of intuitive eating?

<p>Helps individuals feel satisfied without guilt (C)</p> Signup and view all the answers

What is interoceptive awareness?

<p>Perception of physical sensations like hunger and fullness (C)</p> Signup and view all the answers

Which B vitamin can have toxic effects in high doses?

<p>Niacin (C)</p> Signup and view all the answers

What is one of the primary effects of consuming excessive caffeine?

<p>Nervousness and anxiety (C)</p> Signup and view all the answers

What is the maximum daily caffeine intake recommended for healthy adults?

<p>400 mg (A)</p> Signup and view all the answers

Which of the following is NOT a recommended way to increase energy levels?

<p>Sleeping irregular hours (B)</p> Signup and view all the answers

What is a potential nutrient deficiency associated with Sleeve Gastrectomy?

<p>Vitamin D (D)</p> Signup and view all the answers

What are some of the negative impacts of conventional agriculture?

<p>Depletion of topsoil (A)</p> Signup and view all the answers

Which of the following gives an example of a potential benefit of Sleeve Gastrectomy?

<p>Weight loss (C)</p> Signup and view all the answers

What is a characteristic of the regulation of dietary supplements?

<p>Safety is solely the manufacturer's responsibility (C)</p> Signup and view all the answers

Which supplement is commonly used for hot flashes during menopause?

<p>Black Cohosh (D)</p> Signup and view all the answers

Which side effect is associated with St. John’s Wort?

<p>Dizziness (A)</p> Signup and view all the answers

What claims are often made about the B vitamins in energy drinks?

<p>They boost overall energy (D)</p> Signup and view all the answers

What is a known risk associated with Bitter Orange supplements?

<p>Increased heart rate (D)</p> Signup and view all the answers

Which of the following supplements is known for its mixed results in treating colds and flu?

<p>Echinacea (D)</p> Signup and view all the answers

What defines a positive energy balance?

<p>Energy intake is greater than energy expended (D)</p> Signup and view all the answers

Which body fat measurement method is considered the most accurate?

<p>Underwater weighing (C)</p> Signup and view all the answers

Which of the following is a characteristic of successful weight loss plans?

<p>Setting realistic and measurable goals (A)</p> Signup and view all the answers

What is a potential negative effect of intermittent fasting?

<p>Nutrient deficiencies (C)</p> Signup and view all the answers

Which method for measuring body fat involves the use of low-level electrical current?

<p>Bioelectrical impedance analysis (BIA) (C)</p> Signup and view all the answers

What is the main function of the liver in detoxification?

<p>Filtering toxins from the blood (B)</p> Signup and view all the answers

Which eating pattern does intermittent fasting NOT include?

<p>Continuous daily eating (D)</p> Signup and view all the answers

Which body composition measurement method is typically the most expensive?

<p>Bod Pod (D)</p> Signup and view all the answers

What is one consequence of monoculture farming practices?

<p>Depletes the soil of nutrients (D)</p> Signup and view all the answers

Which of the following is a benefit of consuming local foods?

<p>Support for local farmers (C)</p> Signup and view all the answers

How does Community Supported Agriculture (CSA) typically operate?

<p>Members pay upfront for a share of the harvest. (A)</p> Signup and view all the answers

What is one impact of livestock production on the environment?

<p>Generates greenhouse gases contributing to global warming (C)</p> Signup and view all the answers

What is a primary reason for using growth hormones and antibiotics in animals?

<p>To encourage faster animal growth and reduce disease (D)</p> Signup and view all the answers

Flashcards

Positive Energy Balance

When energy intake is greater than energy expenditure, leading to weight gain.

Negative Energy Balance

When energy intake is less than energy expenditure, leading to weight loss.

Body Composition Methods

Different ways to measure body fat percentage.

Intermittent Fasting

An eating pattern that cycles between eating and fasting periods.

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Detox Diets

Diets that claim to remove toxins from the body.

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Successful Weight Loss Plans

Strategies that are likely to lead to sustainable weight loss.

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Energy Density

A measure of how many calories are in a given amount of food.

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Healthy Detox

Natural methods how the body removes toxins.

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Weight Control Registry

A large study of successful weight loss maintainers.

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3500 Calories Deficit

The approximate caloric deficit needed to lose one pound of weight.

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Intuitive Eating

An approach to healthy eating based on body cues of hunger and fullness.

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Interoceptive Awareness

The ability to recognize physical sensations like hunger and fullness.

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Xenical

A weight loss medication that inhibits fat digestion.

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Qsymia

A combination medicine for weight loss, including an appetite suppressant.

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Behavioral Modification Techniques

Methods for changing problem behaviors associated with eating.

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Gastric Banding

A surgical procedure that uses a band to adjust stomach capacity.

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Biological Pest Management

Using natural methods to control pests, such as introducing beneficial insects or using pest-resistant crops.

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Composting

The process of decomposing organic waste, such as food scraps and yard waste, to create nutrient-rich compost.

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Crop Rotation

Planting different crops in the same area in a planned sequence to improve soil health and reduce pest and disease problems.

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rBGH (Recombinant Bovine Growth Hormone)

A synthetic hormone given to cows to increase milk production and muscle mass.

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Monoculture

Growing the same crop repeatedly in the same field, which depletes soil nutrients and increases susceptibility to pests.

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Niacin Toxicity

Consuming high amounts of niacin (vitamin B3) can lead to adverse health effects.

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Caffeine Limit

Healthy adults should not exceed 400 mg of caffeine daily, while adolescents should limit intake to 100 mg.

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Food Insecurity

Lack of consistent access to enough nourishing food.

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Subsidies for Farmers

Government financial support often favors crops like corn and soybeans, leading to a decline in fresh produce.

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Conventional Agriculture Issues

Common farming practices can have negative environmental impacts, including deforestation, soil depletion, and pollution.

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Sleeve Gastrectomy

Surgical procedure that reduces stomach size, typically from football to banana size.

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Supplement Regulation

Regulation of supplements is less strict than drugs; manufacturers are responsible for safety.

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Nutrition Facts Panel (Supplements)

Supplement labels must include details like ingredients, amounts, and serving sizes.

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Black Cohosh Use

Used for menopausal symptoms (hot flashes).

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Echinacea Side Effects

May cause rashes and gastrointestinal issues.

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Ginseng Potential Benefits

May boost immune system, and potentially lower glucose levels.

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St. John's Wort Use

Used for treating depression and anxiety.

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Energy Drinks & B Vitamins

B vitamins (B6, B12, etc.) in energy drinks, energy comes from nutrients

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Study Notes

Energy Balance

  • Positive energy balance: Energy intake exceeds energy expenditure, leading to weight gain
  • Negative energy balance: Energy intake is less than energy expenditure, resulting in weight loss
  • Energy expenditure: The energy the body uses for basic functions and activity
  • Components of total energy expenditure:
    • Basal metabolic rate (BMR): Minimum energy for resting, awake body; 60-70% total energy needs; Includes maintaining heartbeat, respiration, body temp
    • Increase in BMR: Higher lean body mass, greater height, younger age, elevated thyroid hormone, stress, illness, fever, male gender, pregnancy, lactation
    • Decrease in BMR: Lower lean body mass, lower height, older age, depressed thyroid hormone, starvation/fasting, female gender
    • Physical activity: Increases energy expenditure beyond BMR; Varies based on activity type, duration, and intensity. Includes non-exercise activity thermogenesis (NEAT)
    • Thermic effect of food (TEF): Energy used to digest, absorb, transport, and metabolize nutrients; Fat requires less than carbohydrates and protein.

Health Problems Associated with Obesity

  • Hypertension, type 2 diabetes, cardiovascular disease, stroke, osteoarthritis, gallbladder disease, sleep apnea, certain cancers, infertility, gestational diabetes, liver disease

BMI (Body Mass Index)

  • Ratio of weight to height squared
  • Not applicable to children, adolescents, older adults, pregnant women, and those with high lean body mass
  • Inexpensive, non-invasive, easy to obtain
  • Does not consider body composition

Body Fat Composition

  • Subcutaneous fat: Stored directly under the skin; Less associated health risks
  • Visceral fat: Stored in abdominal cavity; High amounts increase risk of chronic diseases
  • Waist circumference: Measurement of waist; >40" for men, >35" for women; Higher values increasing risk of chronic diseases

Measuring Body Fat Percentage

  • Underwater weighing: Most accurate method; Participant submerges in water
  • Skinfold measurements: Pinching fold of skin at various body locations
  • Bioelectrical impedance analysis (BIA): Sends low-level electrical current through the body; Less accurate; Can be handheld or attached to feet.

Weight Control

  • Intermittent fasting: Alternating between periods of eating and fasting
  • Negative effects: Hunger, decreased concentration, overeating, nutrient deficiencies, not recommended for pregnancy/breastfeeding or those with eating disorders.
  • Detox diets: Removing/cutting specific types of food, lacking evidence of benefits
  • Healthy diet with adequate hydration and consumption of fruits and vegetables important for detoxification

Weight Loss Medications

  • Xenical: Inhibits fat digestion; Side effects: fat excretion, loss of fat-soluble vitamins, gastrointestinal issues)
  • Qsymia: Combination of phentermine and topiramate; Side effects: increased heart rate, birth defects (avoid in pregnancy).

Bariatric Surgery

  • Gastric banding, gastric bypass, sleeve gastrectomy: Surgical procedures to restrict stomach size, assisting weight loss.

Supplements

  • Black Cohosh: Used for menopausal symptoms
  • Echinacea: Used for colds and flu
  • Ginseng: Boosts immune system; Lower glucose levels (consider interactions with medications)
  • St. John's Wort: Used for depression and anxiety; Interferes with some medications
  • Hoodia: Appetite suppressant
  • Bitter Orange: Appetite suppressant, risks of high heart rate and blood pressure increase, avoid in cardiovascular issues

Food and Nutrition

  • Noni: Potential antioxidant and immune-stimulating properties. Avoid with kidney problems
  • Hydration: Very Important (not explicit throughout the study guide).

Sustainable food practices

  • Community Supported Agriculture (CSA): Farmers sell shares of produce directly to the public weekly
  • Benefits of local foods: Supporting local farmers; Fresher produce; Environmental benefits; Reduced transportation.

Effects of Meat Production on Environment

  • Livestock production generates greenhouse gases, contributing to global warming
  • Meat production is responsible for land degradation, water usage, and animal waste that can pollute water sources.

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Related Documents

NTR 109 Study Guide Exam 3 PDF

Description

This quiz covers the fundamental concepts of energy balance, including positive and negative energy balance and the components of total energy expenditure. Understand factors that affect Basal Metabolic Rate (BMR) and the roles of physical activity and the thermic effect of food in energy usage.

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