Nutrition Energy Balance Quiz

Energy Balance

• Energy balance is the state where energy intake equals energy expenditure
• Body weight stabilizes when in energy balance
• Changes in energy intake or expenditure affect body weight over time

Energy Intake

• Energy intake is the amount of energy consumed from food and drinks
• Influenced by food type, quantity, and meal frequency

Energy Expenditure

• Energy expenditure is the amount of energy expended through physical activity and bodily functions
• Influenced by exercise and metabolism
• Metabolism is the rate at which the body converts food into energy
• Factors including age, sex, and genetics influence metabolism

Basal Metabolic Rate (BMR)

• BMR is the minimum energy expenditure for basic functions at rest
• Measured under specific conditions, such as fasting and resting
  • Specific factors include a darkened room, sleep of 8 hours, and fasting of 12 hours to ensure the digestive system is inactive, and resting in a reclined position
• BMR is different from RMR in that RMR has fewer restrictions

Resting Metabolic Rate (RMR)

• RMR is a type of resting energy expenditure measured in less restrictive conditions than BMR
• RMR is often used in everyday calculations, when there isn't a need for strict BMR measurements, due to cost-effectiveness

Factors Affecting BMR & RMR

• Body Composition: Lean body mass, especially muscle mass, requires more energy and contributes to a higher BMR
• Age: Metabolism generally slows with age due to muscle loss and hormonal changes
• Body Size: Larger bodies with more metabolizing tissue have a higher BMR
• Gender: Men, due to larger size, tend to have faster metabolisms
• Genetics: Genetic predisposition can influence metabolic rate

Factors Affecting Metabolism

• Hormonal Factors: Certain hormonal imbalances affect metabolism, such as hypothyroidism, hyperthyroidism, and Cushing syndrome
• Environmental Factors: Environmental temperatures affect BMR. The body needs extra energy to maintain normal temperature as environmental temperatures vary.
• Drugs: Some substances like caffeine and nicotine increase BMR, while medications can influence metabolism

Obesity

• Obesity is characterized by excess body fat, with a BMI of 30 or greater
• Determined by assessing BMI and body composition

Body Composition Assessment

• Methods like underwater weighing, BIA (Bioelectrical Impedance Analysis), DXA (Dual-energy X-ray absorptiometry), Bod Pod, skinfolds, and waist circumference are used to analyze body composition

Visceral Fat vs. Subcutaneous Fat

• Visceral fat surrounds organs and is a risk factor for health conditions
• Subcutaneous fat is located below the skin and is less of a risk factor

Causes of Obesity

• Genetics: Certain individuals are more prone to obesity than others
• Diet: Overconsumption of calorie-dense foods contributes to obesity
• Physical Activity: Insufficient exercise can lead to obesity
• Medical Conditions: Hypothyroidism, Cushing syndrome, and PCOS can cause weight gain

Causes of Undernutrition

• Malabsorption: Celiac, Crohn's, ulcerative colitis, and short bowel syndrome can limit nutrient intake and absorption.
• Anorexia Nervosa: Characterized by extreme fear of weight gain, leading to severely restricted food intake
• Bulimia Nervosa: Binge eating followed by purging, such as self-induced vomiting, and excessive exercise

Other Eating Disorders

• Avoiding/Restricting Food Intake Disorder (ARFID): An avoidant or restrictive eating pattern not explained by another medical condition
• Pica: Consuming non-food substances

Health Impacts of Undernutrition

• Wasting: Loss in muscle and fat tissue due to insufficient nutrients. This can lead to weakness, fatigue, and a weakened immune system
• Stunting: Impaired growth and development resulting in impaired physical and cognitive functions
• Micro nutrient deficiencies: Lack of essential vitamins and minerals leading to health issues (anemia, goiter, rickets)

Health Impacts of Obesity

• Increased risk of heart disease: Elevated blood pressure, cholesterol, and triglycerides increase the risk of cardiovascular conditions
• Increased risk of type 2 diabetes: Insulin resistance reduces the body's ability to regulate blood sugar levels
• Increased risk of certain cancers: Obesity promotes several forms of cancer.
• Increased risk of osteoarthritis: Additional stress on joints result in arthritis
• Infertility: Low sperm count in men, and irregular periods, and increased pregnancy complication risk in women
• Mental Health Issues: Risk increases for depression, and anxiety

Malnutrition

• Malnutrition encompasses both undernutrition (too little essential nutrients) and overnutrition (too much)
• Undernutrition is more common in developing countries

Cancer and Undernutrition

• Cancer cells consume excessive nutrients, depriving other cells
• Cachexia, a syndrome related with wasting and weakness, can be associated with cancer
• Cancer treatment side effects negatively impact health and can lead to undernutrition

Gastrointestinal Disorders and Undernutrition

• Gastrointestinal disorders such as Crohn's and ulcerative colitis can affect nutrient absorption.
• Increased nutrient loss through diarrhea and reduced appetite further contributes to undernutrition
• Malabsorption can affect nutrient intake and limit nutrients available

Chronic Infections and Undernutrition

• Chronic infections like HIV/AIDS and Tuberculosis increase metabolic needs demanding more nutrients and can damage the intestinal lining decreasing nutrient absorption
• Fatigue, malaise, and reduced appetite due to infections contribute to decreased intake and worsen undernutrition

Test your knowledge on energy balance concepts, basal metabolic rate, and daily energy expenditure. This quiz includes questions about thermic effect of food, energy intake, and resting metabolic rate. Challenge yourself to understand the key factors influencing energy management in the body.