nutr chapter 10

• positive energy balance is desired during growth stages
• negative energy balance is desired in adults when body fatness exceeds healthy level
• the body uses energy for basal metabolism, physical activity, and digestion
• basal metabolism (bmr) is the bare minimum amount of energy to keep you alive and it accounts for 60-70% of total energy expenditure
• physical activity increases energy expenditure above basal needs by 25-40%
• thermic effect of food (tef) accounts for 5-10% of energy consumedd
• energy can be measured by direct calorimetry or indirect calorimetry
• direct calorimetry estimates expenditure by measuring amount of heat released by body
• indirect calorimetry involves collecting expired air
• eer's are used because the caliormetry are unrealistic
• hunger is the physiological drive to eat
• appetite is the psychological drive to eat
• fulfilling hunger or appetite brings us to a state of satiety
• hypothalamus controls appetite
• ghrelin promotes short term satiety
• cortisol and ghrelin stimulate appetite
• underweight- bmi <18.5
• healthy weight- bmi 18.5-24.9
• overweight- bmi- 25-29.9
• obese- bmi >30
• ideal body fat for men 8-24% and for women 21-35%
• methods to measure body volume- underwater weighing, air displacement, skinfold thickness, bioelectrical impedance, dual energy x-ray absoorpiometry (dxa), and bod pod
• upper body (android) obesity is related to diabetes and heart disease and is more common in men
• genes account for 40-70% of weight difference
• set point theory is genetically predetermined body weight of fat content
• the charactaristics of sound weight loss are rate of loss, flexibility, diet intake, behavior modification, and overall health
• rate of loss sets goal of 1-2 lb of fat loss per week
• flexibility avoids restrictions
• diet intake meets nutrient. needs
• behavior modification promotes reasonable, realistic changes that can be maintaine
• overall health encourages regular physical activity, sufficient sleep, stress reduction, and other healthy lifestyle changes
• adipose tissue contains 3500 kcal/lb
• expending 100-300 extra kcal/day above normal activity can lead too steady weight loss
• chain breaking- separate behaviors that occur together
• stimulus control- alter the environment to minimize stimuli for eating
• cognitive restructuring- change frame of mind regarding geating
• contingency management- prepare for situations that may trigger overeating
• self-monitoring- track food eaten, when, why, how you feel, physical activities, body weight
• disordered eating is mild short. term changes
• eating disorders is more severe