BIOD 210 MOD 3 genetics - portage learning Nutrition 2024

BIOD 210 MOD 3 genetics - portage learning Nutrition 2024 Energy Balance - CORRECT ANSWER-defined as a state when one's energy intake is equivalent to the amount of energy expended. In other words, the number of calories ingested from food and beverages must be equal to the number of calories burned through basic body functions plus exercise. Thus, in order to prevent weight gain and maintain an appropriate weight, we must understand the concept of energy balance. Positive Energy Balance - CORRECT ANSWER-occurs if more calories (energy) are consumed than expended. There are certain periods when we need to consume more calories than we expend (ex. period of growth [pregnancy/child development]). Over time the excess consumption leads to wt gain, consuming an extra 500 calories a day over what is expended, you could gain one pound in a week. (1 lb of fat = 3500 kcal) For most adults, the excess calorie consumption eventually leads to an increase in body fat. Fat is stored in adipose cells, which are often categorized by 2 distinct stages: - CORRECT ANSWER-(1) Hyperplasia is an increase in the number of fat cells often occurring during periods of growth, such as adolescence or pregnancy. (2) Hypertrophy is an increase in the size of fat cells, most often seen in periods of low growth and maintenance, such as throughout adulthood. Negative Energy Balance - CORRECT ANSWER-occurs if fewer calories are consumed than calories expended. At times, an individual may be unintentionally in negative energy balance, such as during an illness or trauma as they would negatively affect appetite and intake. In other cases, an extremely high amount of energy is required for healing, such as someone who has suffered a major burn injury. However, for most of the population, being in negative energy balance is an intentional act. Calories are limited and/or exercise is increased with the goal of weight loss. energy expenditure - CORRECT ANSWER-Remember our sole source of energy intake is from food and beverages which are easy to obtain due to the structure of our society however these choices tend to be high in fat, calories, and sodium. consumption of a Snickers bar = 14 grams of fat, 35 grams of carbohydrates, and 4 grams of protein, providing 282 calories. *Reminder: Carbohydrates and protein each yield 4 kcal/gram, fats yield 9 kcal/gram, and alcohol yields 7 kcal/gram. To prevent wt gain one would need to expend 282 calories worth of energy (can happen naturally and intentionally). - Energy can be expended naturally via basal metabolism, the thermic effect of food thermogenesis as well as intentionally through physical activity. Combo of all these components determines the # of calories that are burned or expended on a daily basis. The 2 major components of energy expenditure are the basal metabolic rate and physical activity. Basal metabolic rate (BMR) - CORRECT ANSWER-is defined as the # of calories used by the body while in a fasting state and accounts for approximately 60-70% of energy expenditure. - males require 1 kcal/kg/hr and females require 0.9 kcal/kg/hr to support the functions of various organs and to stay alive. - BMR varies per person based on a number of factors such as: gender, lean body mass, body size, temperature, age, nervous system activity, levels of caffeine intake, and tobacco use (smoking). - BMR decreased when over restricting calorie intake (to prevent starvation) - With age our BMR declines by 1-2% per decade. Thus, if one fails to make changes in diet or activity levels from one decade to the next, a slow wt gain will be the result—this is why people in their 40s and 50s will often complain about gained weight and how it has become difficult to lose. Thermic effect of food (TEF) - CORRECT ANSWER-the energy used for digestion and absorption of food and accounts for approximately 10% of the calories expended. Larger meals and meals higher in protein result in a higher TEF. Thermogenesis - CORRECT ANSWER-the ability to regulate body temperature and activities such as fidgeting, maintaining body posture, and shivering. - amount of energy burned through thermogenesis is very small. - Scientists have begun to study the link between brown adipose (fat) tissue and wt maintenance. Brown adipose tissue is found in infants below the collar bone. The brown fat metabolizes the energy yielding nutrients, which results in heat production to be used by the body. Most adults have little brown fat, but lean adults have been found to have higher levels than their heavier counterparts. Studies are underway to see how this knowledge could be used to benefit those that struggle with being overweight. Physical activity - CORRECT ANSWER-accounts for 15-40% of our energy expenditure. - factors such as body size, fitness level, and the actual activity, determine how many calories are expended. - Low physical activity often leads to weight gain. - Previous generations expended many more calories than we do today as jobs were physically demanding. In contrast, modern conveniences do much of the work for us. As a result, we live a much more sedentary lifestyle and must intentionally choose to be active