KIN 122 1st EditionExam # 2 Study Guide Lectures: 9 - 15BMI = weight (kg)/height (m2)Overweight = 20% above recommended weight for height; BMI 25-29.9Obese = >25% body fat for men; >30% body fat for women; BMI >30 Obesity is associated with an increased risk of (some examples): - Stroke- Cancer- Asthma- Coronary artery disease- Hypertension- Type 2 diabetes*- Chronic back pain*- Osteoarthritis**diseases with very high risk2 Types of obesity & characteristics:Android GynoidFat distribution greater in Upper body Lower bodyMore common in Men WomenShape Apple Pear Disease risk High These notes represent a detailed interpretation of the professor’s lecture. GradeBuddy is best used as a supplement to your own notes, not as a substitute.Abdominal fat: - Associated with particularly high health risks- Direct measures = MRI or CT scan- Indirect measure = waist circumference Waist circumference and Health RiskWaist circumference (cm)Risk Category Females MalesVery low < 70 cm < 80 cmLow 70-89 cm 80-99 cmHigh 90-105 cm 100-120 cmVery high > 110 cm > 120 cmBMI in children:- Changes substantially with age (i.e., BMI is age-specific in children)- Use BMI-for-age growth charts to determine overweight (85th percentile) and obese (95th percentile) criteriaFactors contributing to childhood obesity:- Food choices- Sedentary activity- Parental factors (parental obesity, diabetes, parenting style)Consequences of childhood obesity:- Physical and psychologicalo Physical examples: type 2 diabetes, hypertension, high cholesterolo Psychological examples: depression, poor body image, eating disorders- Long-term risk of developing obesity and serious health consequencesAcanthosis:- Dermatological sign of obesity and insulin resistance- Hyperpigmentation commonly found on back of neck- Used as quick screening toolPhysical Activity and Obesity- Being overweight/obese and active reduces risk for chronic disease - People who are overweight and active at lower risk for mortality than those who are lean and inactive- Physical activity does not completely protect against the negative effects of being overweight/obese, just reduces themNutritionNutrition = the science of food, and the nutrients and other substances they contain and their actions within the bodyDiet = the foods and beverages a person eats and drinksSix classes of nutrients are:1. Carbohydrates2. Lipids3. Protein4. Vitamins5. Minerals6. Water*which 3 are macronutrients – carbohydrates, lipids and proteinsMacronutrient = energy yielding nutrientsEnergy provided from food = kilocaloriesCarbohydrates2 Types & their general characteristics: 1. Simplea. The sugarsb. Found naturally and commerciallyi. Natural – fruitsii. Commercial – processed sugars2. Complexa. Contain multiple sugar units – polysaccharidesb. Mainly found in plantsc. Starchesi. Grains, rice, legumesii. Broken down in digestive tractd. Fibersi. Structural part of plantii. Found in vegetables, fruits, grains, legumesiii. Can’t be absorbed by body – but still important2 Types of fiber and role in the body:1. Insoluble fibera. Helps hold water in lower intestinesb. Aids in absorption and elimination (keeps colon healthy)2. Soluble fibera. Binds with cholesterol in intestines and prevents it from being absorbedb. May reduce blood cholesterol levelsRecommended daily fiber intake = 20-35 grams of fiber/dayLipids3 Types:1. Trigylcerides2. Phospholipids3. SterolsMost lipids are: TriglyceridesSaturated vs. unsaturated fats:1. Saturated = Typically solid at room temperature, contribute to increased blood cholesterol, sources – animal fat, coconut/palm oilRecommendation for saturated fat = <7% total daily calories2. Unsaturated = Liquid at room temperaturea. Monounsaturated – help reduce LDLs and maintain HDLs (the “good” cholesterol)i. Olive, peanut, canola oilsb. Polysaturated – reduce both LDLs and HDLsi. Corn, sunflower, soybean and fish oils2 Essential fatty acids:1. Linolenic omega-3 fatty acids2. Linoleic omega-6 fatty acidsAnimal sterols = cholesterolPlant sterols = phytosterols2 Types of cholesterol & characteristics:1. HDL – high density lipoproteinsa. Good cholesterolb. Carries cholesterol away from the arteries to the liver, which removes it from the body2. LDL – low density lipoproteinsa. Bad cholesterolb. Builds up in the arteries and contributes to heart diseaseProtein- Important element of many body tissues- Important to cell structure and functionAmino acids = contains nitrogen (protein feature)Total # AA needed by body = 20 AAs# Essential AA = 9 – need to consume# Non-essential AA = 11 – body producesComplete protein vs. incomplete protein:- Complete: contain all essential AAs in needed quantitieso Sources: animal proteins- Incomplete: have low amounts of one or two essential AAso Sources: plantsPositive nitrogen status = Negative nitrogen status = Summary of Macronutrients ChartCarbohydrates Proteins FatsRecommended intakePrimary sources (*many foods have a combo of all 3)Grains, sugars, legumes, fruits, starchy vegetablesMeat, fish, eggs, milk products, grains, legumesButter, oils, cookies, meats, cheeses, nutsEnergy provided (kcal/g)Vitamins- Regulate metabolic reactions- Not a source of energy2 types & role of excess in the body:1. Water-soluble vitaminsa. Move directly into bloodstream upon absorption and travel freely in bloodb. Body excretes extra vitamins it doesn't needsi. Prolonged excessive doses may still lead to serious problems2. Fat-soluble vitaminsa. Travel through lymphatic system before entering bloodstreamb. Require protein carriers for transport in bloodc. Excess stored in liver and fati. Body uses stores as neededMinerals- Inorganic elements which remains in the body until they are excreted2 types & examples:1. Major – calcium, sodium, chloride, potassium, phosphorus, magnesium, sulfur2. Trace – iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium, molybdenumWater – most essential & abundant nutrient!Recommended intake: 7-11 cups/dayAlcohol – not a nutrient! Energy from alcohol = Acts as depressant on nervous systemFood GuideFood portions- Serving size examples: meat = 3 oz (deck of cards) grains = 1 oz (one slice of bread)Food Labels- Things to look for:o Serving sizeo Total calorieso Calories from 3 macronutrientso Vitamins and mineralsWeight ManagementEnergy balance is the key to weight control!In balance = Eating the same number of calories as you’re expending  weight maintenancePositive