Chapter 9 Energy Balance and Weight Science PDF

FSHN 285 Chapter 9 Energy Balance and Weight Science For humans, one size does not fit all. Human bodies come in a range of sizes determined largely by biology and genetics. Yet it is a widespread belief that...

FSHN 285 Chapter 9 Energy Balance and Weight Science For humans, one size does not fit all. Human bodies come in a range of sizes determined largely by biology and genetics. Yet it is a widespread belief that individuals can achieve any body weight or shape they desire if they just cut back on food and exercise enough. This is a myth. People naturally come in different weights and shapes and these can only be modified so much. Key nutrition concepts covered in this chapter: 1. Foods provide energy (calories), nutrients, and other substances needed for growth and health. 2. Humans have adaptive mechanisms for managing fluctuations in nutrient intake intake. 3. Malnutrition can result from poor diets and from disease states, genetic factors, or combinations of these factors. 4. 4. Poor nutrition can influence the development of certain development diseases. Define calorie: the amount of energy needed to raise the temperature of 1 kilogram of water (about 4 cups) from 15 to 16 degrees C (59 to 61 degrees F). Energy Expenditure The body requires energy input in the form of foods and beverages in order to function and thrive. The energy supplied by diets is then broken down and expended or used by the body. There are three components of energy expenditure. They are: 1. Basal Metabolism 2. Physical Activity 3. Dietary Thermogenesis Basal Metabolism: accounts for 45 to 70 % of the body’s daily expenditure calories in the vast majority of people. Activities of basal metabolism include: 1. Breathing 2. Beating of the Heart 3. Regulation of body temperature  4. Renewal of Muscle 5. Renewal of Bone Tissue Physical Activity: The energy expenditure associated with activity is the component with the greatest variability. Typically accounts for approximately 30-50%. List 4 activities that are examples of physical activity: 1. Walking 2. Tennis Match 3. Getting Dressed 4. Doing Dishes Dietary Thermogenesis: This is the body’s energy expenditure for digesting foods; absorbing, utilizing and storing nutrients; and transporting nutrients into cells. Approximately 10% of calories expended in a 24 hour period is attributed to dietary thermogenesis. Estimating Total Energy Expenditure: There are two separate equations, one for women and one for men. Women: (10* weight in kilograms) + (6.25*height in centimeters) – (5*age in years) - 161 Men: (10* weight in kilograms) + (6.25*height in centimeters) – (5*age in years) +5 We are going to practice here…you are going to use yourself for the practice. To change your weight in pounds to kilograms you divide by 2.2 Pound = 109 Kilogram = 49.55 To change your height in inches to centimeters, you multiply by 2.54 Inches = 62 Centimeters = 157.48 There is a great example on the bottom of page 114! 1. Your personal total energy expenditure is ________ kcalories 2. Now look at table 9.2 on page 114 and determine your activity level: Sedentary  3. Multiply your energy expenditure kcalories times your activity level: ____________kcalories 4. Now multiple your answer in number 3 by 1.10 for dietary thermogenesis and this is your total energy (kcalories) needed daily: _____________kcalories Now we are going to practice calculating calories in food. See table 9.4. Carbohydrates 4 Calories per gram Protein 4 Calories per gram Fat 9 Calories per gram Alcohol 7 Calories per gram We are going to practice on a slice of banana bread: 30 grams of carbohydrates 90 Calories 7 grams of protein 28 Calories 16 grams of fat 144 Calories 262 Total Calories in 1 slice Energy Density: Write a brief summary about what you have learned after reading on page 115: First of all the definition of energy density is the number of calories per gram of the food product. A high energy destiny of food products usually contain added sugar and fewer nutrients. Low density food products usually contain more nutrients and are lower in calories. Which food below has the highest energy density? 1 slice of banana bread or 1 slice of whole wheat bread Which food below has the lowest energy density? ½ cup fried rice or ½ cup steamed white rice Define satiety in your own words: Is that feeling of fullness or you ate enough already. In the past, standards used to identify whether a person was underweight, normal weight or obese were based on weight for height tables developed by the insurance industry. These tables have been replaced by body mass index (BMI). Here is the calculation for BMI:  1. Divide your weight in pounds by height in inches. 2. Divide this number by your height in inches again. 3. Multiple the resulting number by 703. You can also use the above calculation information or the graph on page 117 in your text to get an estimated BMI. Classifying weight status by BMI from Table 9.7 on page 117: Underweight: under 18.5 Normal weight: 18.5 - 24.9 Overweight: 25 - 29.9 Obese: 30 or higher Now calculate your own BMI: 19.9. What weight category are you in? Normal Weight Body Fat and Health: Location: Where is subcutaneous fat located? Under the skin Where is visceral fat located? Fat stored in the abdomen under the skin and a layer of muscle Which is more dangerous to our health, subcutaneous or visceral fat? Visceral fat Which is more linked to insulin resistance, subcutaneous or visceral fat? Subcutaneous Fat The size of visceral fat deposits can be closely estimated by measuring waist circumference. In men, waist circumferences over 40 inches” and in women, over 35 inches” are related to excess visceral fat. Ways to assess body fat content, provide information about the advantages and limitations of each from pages 118-119: Skinfold thickness measurements: Advantages - Quite expensive between $250 to $350 - Done properly painless and a good estimate of perfect of fat you have Limitation - Usually performed by untrained people - Isolation of skinfold can difficult for certain individuals Bioelectrical impedance analysis: Advantages - Equipment needed is portable and easy to manage - Painless - Highly more accurate than the skinfold measure for healthy weight for their height Limitations - Equipment is expensive - Hydration level and Meal ingestion may affect the equipment - Cost $20 Underwater weighing: Advantages - If done correctly and properly provides accurate value for our percent of body fat Limitation - Can’t work if you can’t swim, ill, or disabled - Equipment needed is expensive Magnetic resonance imaging (MRI): Advantages - Provided very high accurate assessment of fat and muscle mass Limitation - Expensive test cost $1,000 - Mostly used for clinical and research purposes Dual-energy X-Ray absorptiometry (DEXA): Advantages - Highly accurate result when performed correctly - Safe and user friendly - Can also access bone mineral contents and lean tissue mass Limitations - Expensive $125 per person - Machine has to be operated by trained professionals Whole body air displacement: Advantages - Quick, comfortable, automated - Reasonably accurate result  - Suited for disabled individuals, elderly and children Limitation - Drinking, eating or exercising can modify the result - Cost $50 Diet and Lifestyle Interventions: Most diet and lifestyle weight loss approaches include three components: 1. Diet Changes 2. Physical Activity 3. Behavioral and Psychological Support The goal is to create an energy deficit that may promote gradual, steady weight loss through diet, activity or a combination of the 2. Suggested weight loss is 0.5 to 2 pounds per week. Food and Nutrition: What diet or lifestyle intervention is best for weight loss? Summarize in your own words: An effective approach is unique to the individuals to their lifestyles and dietary pattern. A recommendation of a diet is an appropriate amount of calories and eating nutrient-dense food that can support your weight loss. Factors you look for in your weight loss journey are low fat, low carbohydrate and moderate or high protein, etc. You could follow the DASH diet or American Heart Association diet. Weight Loss Surgery: Weight loss surgery is called bariatric surgery. Bariatric surgery usually leads to 15 to 30 % loss of starting body weight. Weight loss surgery is an option for those with a BMI > 40, those with BMI of > 35 and a chronic health issue such as type 2 diabetes , high blood pressure, or sleep apnea; and those with a BMI > 30 who have diabetes that is hard to control with diet and medication. It is also now approved for some teens with a BMI > 35 but must include a multidisciplinary team, including a pediatrician. Match these: Gastric Bypass A. Results in the most amount of weight loss Adjustable Gastric Band B. Results in the least amount of weight loss Gastric Sleeve C. Results in banana shaped pouch Prescription Drugs: This is a big deal and loss of news media about these for weight loss! Who is eligible? BMI greater than or equal to 30 or BMI greater than or equal to 27 for those who have chronic conditions. How do they work? Prescribed Medication to lose weight. How much weight do people lose? May lose about 3 to 12 percent of their body weight How do you personally feel about these types of prescription medicines for weight loss? I don’t support them. Too many harmful side effects that are included with the prescription. Personally, you should change lifestyle habits if you want to be healthier. However, you should take these medications if your weight is causing you health problems. You shouldn’t be too reliant on the medication, making meaningful changes towards your lifestyle. Five Principles of HAES: Weight inclusivity: Acknowledges that all different body sizes can be considered healthy and rejects the idea that weight is a specific determinant of health. Health enhancement: Supports individual health behaviors that improve all aspects of health such as mental, physical, spiritual and emotional. As well rules on improving access to health support services and decreasing anti-fat bias. Eating for well being: To listen to one’s hunger and fullness cures. Also making eating choices that maximize your nutritional needs and pleasure. Respectful care: Acknowledges that anti fat bias and other identities like race, gender, sexuality and age have on their health and work on to provide services that are free from any bias or stereotypes. Having their patient’s consent to perform and produce or plan for them. Also strives to have accessible health care to everyone. Life enhancing movement: Encourage people of all size to live their body in way that is feels good to them