HN 2210 Study Guide Final Exam Chapters covered Chapter 7 Metabolism Chapter 8 Vitamins Chapter 9 Water and Minerals Chapter 10 Sports Nutrition Chapter 11 Eating Disorders Chapter 14 Nutrition in Pregnancy and lactation Chapter 15 Nutrition in childhood and adolescence Chapter 16 Nutrition in adulthood Use this as a GUIDE to studying to help you think about how to approach each concept Do not use this as a tool to determine what the questions will be on the exam that is not the purpose What is BMR and factors that affect BMR The minimal amount of calories the body uses to support itself in a fasting state when resting and awake in a warm quiet environment It amounts to roughly 1 kcal per kilogram per hour for men and 0 9 kcal per kilogram per hours for women Increase BMR greater lean body mass larger body surface area per body volume male gender caused by greater lean body mass body temperature fever or cold environmental conditions thyroid hormones aspects of nervous system release of norepinephrine pregnancy caffeine and tobacco use using the practice of smoking to control body weight is not recommended as too many health risks are increased What does Energy IN and Energy OUT refer too Energy IN energy needs are met by food intake represented by the number of calories eaten each day Energy OUT the body uses energy fro three general purposes basal metabolism physical activity and digestion absorption and processing of ingested nutrients What are Thermic Effect of food and Thermogenesis Thermic Effect of food the increase in metabolism that occurs during the digestion absorption and metabolism of energy yielding nutrients This represents 5 10 of calories consumed Thermogenesis this term encompasses the ability of humans to regulate body temperature within narrow limits thermoregulation Two visible examples are fidgeting and shivering when cold o The increase in nonvoluntary physical activity triggered by cold conditions or overeating shivering when cold fidgeting maintenance of muscle tone and maintaining body posture when not lying down Explain the ways to determine energy expenditure Direct calorimetry a method of determining a body s energy use by measuring heat released from the body An insulated chamber is usually used o Measures heat released by a person Indirect calorimetry a method to measure energy use by the body by measuring oxygen uptake Formulas are then used to convert this gas exchange value into energy use o Measures amount of oxygen a person consumes What is BMI and what does it indicate Does is NOT indicate BMI Body Mass Index weight in kilograms divided by height in meters squared a value of 18 5 24 9 indicates a healthy weight a value of 25 and above indicates overweight and a value of 30 and above indicates obesity The preferred weight for height standard because it is the clinical measurement most closely related to body fat content Convenient because values apply to both men and women BMI should be used only as a screening test for overweight or obesity because it is a marker of overweight not necessarily overfat Categories of BMI and health implications See above answer Healthy waist circumferences for men and women Below 35 inches for a women Below 40 inches for men How many kcal would you need to reduce from EER to lose 1 pound a week EER Estimated Energy Requirement estimate of the energy kcal intake needed to match the energy use of an average person in a specific life stage Reduce 100 kcal per day to lose 1 pound a week Characteristics of Fad diets They promote quick weight loss They limit food selections and dictate specific rituals such as eating only fruit for breakfast They use testimonials from famous people and tie the diet to well known cities They bill themselves as cure alls claim to work for everyone They often recommend expensive substances No attempts are made to change eating habits permanently They are generally critical of and skeptical about the scientific community They claim there is no need to exercise Set point theory and Nature vs Nurture Set point theory proposes that humans have a genetically predetermined body weight or body fat content which the body closely regulates It is not known what cells control this set point or how it functions in weight regulation There is evidence that mechanisms exist that help regulate weight Nature research suggests that genes account for up to 70 of weight differences between people our genes help determine metabolic rate fuel use and differences in brain chemistry all affect body weight Nurture environmental factors high fat diets and inactivity literally shape us makes sense considering our gene pool has not changed much in the past 50 years whereas the ranks of obese people have grown in epidemic proportions over the last 25 years Best Practices for a healthy weight management program Control of calorie intake Decrease calorie intake by 100 kcal per day increase physical activity by 100 kcal per day Acknowledgement that maintenance of a healthy weight requires lifelong changes in habits not a short term weight loss period o Rate of healthy weight loss Encourages slow and steady weight loss sets goal of 1 pound of fat per week includes a period of weight maintenance for a few months after 10 of body fat is lost evaluates need for further dieting before more weight loss begins o Behavior modification methods watching TV Chain breaking separates behaviors that tend to occur together eating chips while Stimulus control puts us in charge of our temptations pushing tempting foods to back of fridge alcohol Cognitive restructuring changes our frame of mind after a hard day avoid using Contingency management prepares one for situations that may trigger overeating snacks at a party of hinder physical activity rain Self monitoring a record can reveal patterns that may explain problem eating habits unconscious overeating o Intake composition and amount Meets nutrient needs except for energy needs includes common foods with no foods being promoted as magical or special recommends a fortified ready to eat breakfast cereal or balanced multivitamin mineral supplement especially when intake is less than 1600 kcal per day uses MyPlate as a pattern for food choices Gastric surgery banding stapling when it is used and risks and benefits Adjustable gastric banding a restrictive procedure in which the opening from the esophagus to the stomach is reduced by a hollow gastric band Understand deficiency diseases
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