HNF 471 EXAM 2 QUESTIONS & ANSWERS
Dietary and behavioral changes to recommend to a patient who would benefit from
weight loss - Answer --Eat out less
-Small changes- slowly decreasing sugar intake-
(Not saying "cut out all sugar")
-Watch out for sugar sweetened beverages
-Replace high fat/high calorie foods with more fruits and veggies
-Eat foods that require more chewing
Ice cream doesn't require much
Peanuts or something crunchy requires more conscious eating
-Listen to hunger ques/your body
-Eat for hunger and fullness
-Avoid technology while eating
-Hydrate: drink lots of water
two systems that help regulate intake - Answer -1. Homeostatic :
-Eating driven by caloric deficit, hunger
-Palatability is not very important
2. Hedonic:
-Eating driven by pleasure
-Palatability is key
satiation - Answer -measure of fullness that signals the end of an eating occasion
satiety - Answer -measure of time to next eating occasion
T or F:
expected satiety is a better indicator of how much will be eaten than hunger - Answer -
true
expected satiety - Answer -look at amount of food and think about how long it'll be until
you eat next, so you guess how much you need to eat to last you until you can eat
again
Orexigenic hormones - Answer -(or a lack of anorexigenic hormones) activate
NPY/AGRP neurons, and the message to eat is sent.
Anorexigenic hormones - Answer -activate the POMC/CART neurons, and the
message to stop eating is sent.
three ways to expend energy - Answer -Basal metabolic rate: most comes from this
Thermic effect of food
, Physical activity
protein takes the ____ energy to burn, and fat takes the ____ energy to burn - Answer -
most; least
Weight maintenance is often defined - Answer -as keeping weight off for at least 1 year
individualized diet as MNT for weight loss - Answer -1200-1500 kcal/day women; 1500-
1800 kcal/day men
OR
Energy deficit of 500-750 kcal/day
OR
An evidence-based diet that restricts certain food types (high-CHO, low-fiber, or high-
fat) to create negative energy balance
Factors associated with higher risk of regain - Answer -Decreases in leisure-time
physical activity, dietary restraint, and frequency of self-weighing and
Increases in percentage of energy intake from fat and disinhibition
dietary restraint - Answer -practice where people do not eat according to
hunger/fullness, but eat to how much they think they should
disinhibition - Answer -willing to eat whenever and whatever
Three ways to expend energy - Answer -1. Basal metabolic rate (Most expenditure
comes from this)
2. Thermic effect of food
3. Physical activity
MNT for weight loss - Answer --weight loss of 3-5% reduces triglycerides, blood
glucose, and risk of developing DM2
-Individualized diet of:
1200-1500 kcal/day women; 1500-1800 kcal/day men
OR
Energy deficit of 500-750 kcal/day
OR
An evidence-based diet that restricts certain food types (high- CHO, low-fiber, or high-
fat) to create negative energy balance
-Adults should do at least 150 minutes to 300 minutes a week of moderate-intensity, or
75 minutes to 150 minutes a week of vigorous-intensity aerobic physical activity, or an
equivalent combination of moderate- and vigorous-intensity aerobic activity. They
should also do muscle strengthening activities on 2 or more days a week
Dietary and behavioral changes to recommend to a patient who would benefit from
weight loss - Answer --Eat out less
-Small changes- slowly decreasing sugar intake-
(Not saying "cut out all sugar")
-Watch out for sugar sweetened beverages
-Replace high fat/high calorie foods with more fruits and veggies
-Eat foods that require more chewing
Ice cream doesn't require much
Peanuts or something crunchy requires more conscious eating
-Listen to hunger ques/your body
-Eat for hunger and fullness
-Avoid technology while eating
-Hydrate: drink lots of water
two systems that help regulate intake - Answer -1. Homeostatic :
-Eating driven by caloric deficit, hunger
-Palatability is not very important
2. Hedonic:
-Eating driven by pleasure
-Palatability is key
satiation - Answer -measure of fullness that signals the end of an eating occasion
satiety - Answer -measure of time to next eating occasion
T or F:
expected satiety is a better indicator of how much will be eaten than hunger - Answer -
true
expected satiety - Answer -look at amount of food and think about how long it'll be until
you eat next, so you guess how much you need to eat to last you until you can eat
again
Orexigenic hormones - Answer -(or a lack of anorexigenic hormones) activate
NPY/AGRP neurons, and the message to eat is sent.
Anorexigenic hormones - Answer -activate the POMC/CART neurons, and the
message to stop eating is sent.
three ways to expend energy - Answer -Basal metabolic rate: most comes from this
Thermic effect of food
, Physical activity
protein takes the ____ energy to burn, and fat takes the ____ energy to burn - Answer -
most; least
Weight maintenance is often defined - Answer -as keeping weight off for at least 1 year
individualized diet as MNT for weight loss - Answer -1200-1500 kcal/day women; 1500-
1800 kcal/day men
OR
Energy deficit of 500-750 kcal/day
OR
An evidence-based diet that restricts certain food types (high-CHO, low-fiber, or high-
fat) to create negative energy balance
Factors associated with higher risk of regain - Answer -Decreases in leisure-time
physical activity, dietary restraint, and frequency of self-weighing and
Increases in percentage of energy intake from fat and disinhibition
dietary restraint - Answer -practice where people do not eat according to
hunger/fullness, but eat to how much they think they should
disinhibition - Answer -willing to eat whenever and whatever
Three ways to expend energy - Answer -1. Basal metabolic rate (Most expenditure
comes from this)
2. Thermic effect of food
3. Physical activity
MNT for weight loss - Answer --weight loss of 3-5% reduces triglycerides, blood
glucose, and risk of developing DM2
-Individualized diet of:
1200-1500 kcal/day women; 1500-1800 kcal/day men
OR
Energy deficit of 500-750 kcal/day
OR
An evidence-based diet that restricts certain food types (high- CHO, low-fiber, or high-
fat) to create negative energy balance
-Adults should do at least 150 minutes to 300 minutes a week of moderate-intensity, or
75 minutes to 150 minutes a week of vigorous-intensity aerobic physical activity, or an
equivalent combination of moderate- and vigorous-intensity aerobic activity. They
should also do muscle strengthening activities on 2 or more days a week
