Nutrition Science and Energy Expenditure
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Questions and Answers

What is the formula used to calculate Body Mass Index (BMI)?

  • Weight in kilograms * Height in meters
  • Weight in kilograms / Height in square meters (correct)
  • Weight in pounds / Height in square inches
  • Weight in kilograms / Height in meters

What is considered underweight according to BMI calculations?

  • BMI equal to or greater than 25
  • BMI between 18.5 and 25
  • BMI less than 20
  • BMI less than 18.5 (correct)

Which method is considered the gold standard for measuring body composition?

  • Dual energy X-ray absorptiometry (DEXA) (correct)
  • Bioelectrical impedance analysis
  • Underwater weighing
  • Skinfold measurements

Which of the following is a limitation of BMI as an evaluation method?

<p>It may not accurately reflect body composition in athletes (C)</p> Signup and view all the answers

Which fat distribution pattern is most commonly associated with greater health risks?

<p>Android distribution (apple-shaped) (A)</p> Signup and view all the answers

What waist to hip ratio is considered a risk factor for chronic diseases in men?

<p>0.90 (B)</p> Signup and view all the answers

Which fat distribution pattern is linked with a higher risk of chronic diseases?

<p>Apple-shaped fat patterning (B)</p> Signup and view all the answers

Which of the following is the best indicator of health risk according to the given information?

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

Which theory proposes that individuals have a weight range their body naturally maintains?

<p>Set point theory (B)</p> Signup and view all the answers

What percentage of population variation in BMI can genetic factors account for?

<p>40-90% (D)</p> Signup and view all the answers

Which of the following is NOT a factor contributing to weight maintenance?

<p>Environmental factors (B)</p> Signup and view all the answers

Which gene is specifically associated with fat mass and obesity?

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

Which hormone primarily regulates hunger and can impact weight?

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

What percentage of people who diet are estimated to regain all or more weight within 5 years?

<p>95% (A)</p> Signup and view all the answers

Which of the following is a characteristic of fad diets?

<p>Claim rapid weight loss (B)</p> Signup and view all the answers

Which type of bariatric surgery is known for being the most flexible with the least risk of death?

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

What is the primary consequence of calorie deprivation in dieters?

<p>Changes in hormones and metabolism (D)</p> Signup and view all the answers

What term describes the pattern of losing weight followed by regaining it?

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

Which of the following bariatric surgeries leads to malabsorption?

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

What impact does weight cycling have on the body?

<p>Increases the risk of obesity-associated diseases (B)</p> Signup and view all the answers

What is a common outcome for individuals who follow diet plans without sustainable lifestyle changes?

<p>Increased likelihood of regaining weight (B)</p> Signup and view all the answers

What is the primary function of micronutrients like vitamin D in the body?

<p>To help absorb calcium and fight infection (C)</p> Signup and view all the answers

Which factor is likely to decrease an individual's Basal Metabolic Rate (BMR)?

<p>Starvation or very low-calorie diets (C)</p> Signup and view all the answers

What percentage of total energy expenditure does the Thermic Effect of Food comprise?

<p>10% (A)</p> Signup and view all the answers

Which of the following is a characteristic that can increase BMR?

<p>High levels of stress (A)</p> Signup and view all the answers

Which component of energy expenditure is primarily associated with deliberate exercise?

<p>Exercise Activity Thermogenesis (EAT) (B)</p> Signup and view all the answers

How does lean body mass affect Basal Metabolic Rate?

<p>It increases BMR (C)</p> Signup and view all the answers

Which of the following factors does NOT contribute to chronic disease states?

<p>Overconsumption of high-quality nutrients (C)</p> Signup and view all the answers

What is the primary role of carbohydrates, fats, and proteins in nutrition science?

<p>To provide calories that the body uses for energy (D)</p> Signup and view all the answers

What is the main focus of the Health at Every Size (HAES) approach?

<p>Encouraging healthy habits for overall well-being (D)</p> Signup and view all the answers

Which of the following is a core principle of HAES?

<p>Finding joy in one's own body (D)</p> Signup and view all the answers

How does weight stigma impact healthcare access for larger-bodied individuals?

<p>It can lead to shame and avoidance of regular medical care. (C)</p> Signup and view all the answers

Which health issue is NOT associated with internalized negative attitudes about weight?

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

What do HAES practitioners typically avoid during patient visits?

<p>Calculating BMI unless medically necessary (B)</p> Signup and view all the answers

In HAES, what is emphasized instead of weight loss?

<p>Creating healthier patterns around food (A)</p> Signup and view all the answers

What does a 'do no harm' approach in HAES imply?

<p>Addressing health concerns without stigma (D)</p> Signup and view all the answers

Which factor is NOT considered a cultural influence on dietary habits?

<p>Expectations of family and friends (A)</p> Signup and view all the answers

What stigma-related health consequence is least likely associated with weight stigma?

<p>Feelings of community (D)</p> Signup and view all the answers

What common approach to weight loss primarily focuses on limiting caloric intake?

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

What is a primary candidate for pharmacotherapy in weight loss interventions?

<p>Individuals with a BMI greater than 30 (D)</p> Signup and view all the answers

Which of the following does NOT represent a result of social factors influencing weight management?

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

In the context of weight loss, what does bariatric surgery address?

<p>Restricting caloric intake through surgical means (B)</p> Signup and view all the answers

Which aspect of food environment impact weight management?

<p>Availability of junk food options (D)</p> Signup and view all the answers

What strategy is often used to target weight loss through dietary plans?

<p>Limiting consumption of specific food categories (B)</p> Signup and view all the answers

Flashcards

Macronutrients

Nutrients the body uses for energy (carbohydrates, fats, and proteins).

Micronutrients

Nutrients needed in smaller amounts, but important for bodily functions (iron, vitamins A, D, E, and K).

Basal Metabolic Rate (BMR)

The energy your body uses for basic functions (breathing, heartbeats, etc.).

Thermic Effect of Food (TEF)

Energy used to digest, absorb, and process food.

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Total Energy Expenditure (TEE)

Total energy used by the body in a day.

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BMR Influences

Factors that affect your BMR include age, height, lean body mass (muscle!), thyroid activity, stress, and hormones.

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Physical Activity

The energy used in exercise and daily movement.

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Chronic Disease & Nutrition

Poor quality nutrition, large amounts of food and poor food choices over time, can lead to chronic diseases.

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Energy Expenditure (EE)

The amount of energy a person uses in a specific period, and the most variable component of Total Energy Expenditure (TEE).

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Body Mass Index (BMI)

A measure of body fat based on weight and height; calculated as weight (kg) / (height (m))^2.

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Limitations of BMI

BMI can be inaccurate for individuals with high muscle mass (athletes), older people, or certain ethnic groups. It doesn't directly measure body composition.

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Body Composition Measurement Tools

Methods to assess body fat and lean body mass, including Underwater Weighing, Skinfold Measurements, Bioelectrical Impedance Analysis (BIA), and Dual-Energy X-ray Absorptiometry (DEXA).

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Health Risk & Fat Distribution

Fat distribution patterns are an indicator of health risk, although not an accurate assessment tool in itself, as a single measure. For a better assessment, consider body composition methods.

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Waist to Hip Ratio

A measurement of body fat distribution calculated by dividing waist circumference by hip circumference. It indicates the risk of chronic diseases, with a higher ratio being associated with increased risk.

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Apple Shaped Fat Patterning

Fat primarily distributed around the mid-body (abdomen). Associated with an increased risk of chronic diseases like type 2 diabetes, heart disease, and hypertension.

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Pear Shaped Fat Patterning

Fat primarily distributed in the lower body (hips and thighs). Some studies suggest a lower risk of chronic diseases compared to apple shape.

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Liver Fat

A better indicator of health risk than body shape, as it can lead to insulin resistance, cholesterol abnormalities, and cardiovascular problems.

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FTO Gene

A gene associated with fat mass and obesity. It influences how the body regulates appetite and energy expenditure, potentially leading to weight gain.

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Set Point Theory

The theory suggesting that each person has a genetically determined weight range that their body naturally tries to maintain.

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Thrifty Gene Theory

The theory proposing that certain genes allow individuals to store energy efficiently during times of food scarcity, potentially leading to weight gain in times of abundance.

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Hormones and Hunger

Hormones like leptin (signals fullness) and ghrelin (signals hunger) regulate appetite and play a crucial role in weight management.

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Weight Cycling

A pattern of repeated weight loss and regain, often associated with dieting.

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Long-Term Diet Implications

The long-term consequences of repeated dieting, often leading to weight regain and health risks.

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Hormonal Changes with Calorie Deprivation

Restricting calories can disrupt hormonal balance, making it harder to lose weight and maintain weight loss.

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Metabolic Changes with Calorie Deprivation

Calorie restriction can slow your metabolism, making it more difficult to burn calories and lose weight.

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Cognitive Changes with Calorie Deprivation

Calorie restriction can affect cognitive function, making it harder to make healthy food choices and stick to a diet.

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Fad Diet Characteristics

Diets that promise quick weight loss with unrealistic claims and restrictions.

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Restrictive Bariatric Surgery

Surgical procedures that reduce stomach size, limiting food intake.

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Malabsorptive Bariatric Surgery

Surgical procedures that alter the digestive process, reducing nutrient absorption.

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Cultural Factors

Cultural customs, beliefs, and norms can influence eating habits and body image. Examples include food preferences, serving sizes, and societal expectations.

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Social Factors

Social influences on body image and eating habits can stem from family, friends, media, and emotions. These factors can override the body's natural hunger and satiety signals.

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Calorie Reduction

The most common weight loss approach involves reducing calorie intake, often through diets that focus on limiting calories and sometimes include specific nutrient quality.

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Fad Diets

Fad diets promise rapid weight loss but typically eliminate entire food groups, rely on restrictive calorie counting, or promote questionable weight loss claims. They often involve buying products or following unrealistic rules.

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Pharmacotherapy for Weight Loss

Prescription medications assist in weight loss, generally recommended for individuals with high BMI (above 30) or specific conditions (like BMI > 27 with comorbidities) and significant waist circumference.

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Bariatric Surgery

A surgical procedure to reduce the size of the stomach or alter the digestive tract, often used for individuals with severe obesity.

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What is the most common approach to weight loss?

Calorie reduction, often referred to as 'dieting', is the most common method for weight loss. This usually involves reducing calorie intake, but may also focus on the quality of nutrients consumed.

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What are the most common outcomes of diets?

Many diets lead to short-term weight loss, but long-term success is often limited. People may experience yo-yo dieting, regain the lost weight, or develop unhealthy eating habits.

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HAES

A health approach that prioritizes well-being over weight loss, focusing on healthy habits and body acceptance.

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HAES Principles

HAES encourages flexible, enjoyable eating, physical activity for vitality, and accepting body diversity.

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Weight Stigma

Negative attitudes and discrimination based on someone's weight.

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Weight Stigma Impact in Healthcare

Weight stigma can prevent people from accessing needed healthcare due to focus on weight loss instead of health concerns.

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HAES Approach in Healthcare

Healthcare professionals using a HAES approach prioritize compassionate care, healthy habits, and avoid weight-focused interventions.

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HAES Benefits

Promotes a positive body image, reduces weight-related anxiety and stress, and supports overall mental and physical well-being.

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Weight-Loss Programs

HAES emphasizes that weight loss programs are often ineffective and can be harmful, promoting a focus on health instead.

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HAES & Body Size

HAES focuses on behaviors (like eating and moving) rather than body size, promoting a healthier perspective on well-being.

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Study Notes

Nutrition Science

  • Macronutrients (carbohydrates, fat, protein) provide energy
  • Micronutrients (iron, vitamin A, vitamin D, vitamin E, vitamin K) are essential for various bodily functions.
  • Different foods contain varying nutrient levels; some beneficial, some not.
  • Poor quality nutrient intake can contribute to chronic diseases.

Total Energy Expenditure (TEE)

  • Basal Metabolic Rate (BMR) represents the body's energy expenditure for basic functions (respiration, heartbeat, blood circulation).
  • 60-75% of total energy expenditure is accounted for by BMR.
  • Lean body mass increases BMR; age decreases it (3-5% per decade after age 30).
  • Other factors affecting BMR include hormones, stress, and certain drugs.
  • Thermic Effect of Food (TEF) contributes to energy expenditure while processing food (digestion, absorption, transport, metabolism).
  • Physical activity (exercise and non-exercise) also contributes to energy expenditure.

Body Mass Index (BMI)

  • BMI is weight (kilograms) divided by height squared (meters squared).
  • Underweight BMI is less than 18.5.
  • Overweight BMI is 25 or more.
  • Obesity is defined as a BMI of 30 or more.

Body Composition Measurement

  • Measurements include body fat, lean body mass, and waist/hip ratio.

Fat Distribution and Risk

  • Apple-shaped fat patterns (mid-body) are associated with chronic disease risks (type 2 diabetes, heart disease, hypertension).
  • Pear-shaped fat patterns (lower body) are less associated with such risks.
  • Other ways to measure fat distribution patterns include waist circumference measured around the stomach and waist to hip ratio.

Factors Contributing to Weight Gain & Loss

  • Energy intake versus energy expenditure
  • Genetic factors
  • Diet composition
  • Metabolic factors
  • Physiological factors
  • Cultural and economic factors
  • Emotional factors

Hormones Impacting Weight & Hunger

  • Sex Hormones: Influence fat storage.
  • Cortisol: Stress hormone.
  • Leptin: Satiety hormone, produced in fat cells.
  • Ghrelin: Hunger hormone, produced in the stomach and duodenum.
  • Impacts of insulin resistance, stress, and poor sleep on weight regulation.

Economic & Social Factors Impacting Weight

  • Cultural customs and beliefs about body size.
  • Changes in work and leisure activities.
  • Lack of access to healthy food.
  • Social expectations and norms.

Weight Loss Approaches

  • Calorie reduction
  • Fad diets (e.g., weight watchers, vegan, low-fat, paleo, South Beach)
  • Pharmacotherapy (use of medication)
  • Surgery (bariatric surgery)

Weight Cycling and Impacts

  • Attempts to lose weight can result in weight cycling (repeated weight gain and loss).
  • Associated with increased inflammation and risks of obesity-related diseases (stroke, cardiovascular disease, diabetes).

Health at Every Size (HAES)

  • Supports health habits instead of weight loss.
  • Encourages flexible eating, physical activity joy, and body acceptance.

Weight Loss Program Effectiveness

  • Research shows that weight loss programs are often ineffective in the long term.
  • Most individuals regain lost weight

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Weight, Energy, and HAES PDF

Description

This quiz covers essential topics in nutrition science, including macronutrients and micronutrients, as well as Total Energy Expenditure (TEE) and Body Mass Index (BMI). Understand how these factors contribute to energy balance and overall health. Test your knowledge on how dietary choices impact well-being and metabolism.

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