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NUTR 251 Exam 3 Study Guide Penn State

A study guide for Exam 3 covering key topics in nutrition and health sciences.

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    NUTR 251 EXAM 3 Study Guide Penn State NUTR 251 EXAM 3 Study Guide Penn State How many Calories (kcals) are equivalent to one pound of adipose tissue (fat tissue)?: 3500 kcals = 1 pound body weight What does a bomb calorimeter measure? Briefly describe how it works.: - Bomb calorimeter measures how much energy/how many calories there are in a food - How it works: When food is burned, energy is released as heat, heat is captured in water, and the change in water temperature is measured to determine the energy content of the food The heat generated in a bomb calorimeter for protein is 5.6 kcal/g, yet on a food label it tells me that protein is 4 kcal/gram. Why are these values different?: The values are different because the food label refers to physiological fuel value. The human body is not as efficient as bomb calorimeter so we subtract 1.6 cal per gram. This is because we don't burn nitrogen and are accounting for digestibility. *List the physiological fuel values for carbohydrate, protein, alcohol and fat*: - Carb: 4 - Protein: 4 - Alcohol: 7

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    NUTR 251 EXAM 3 Study Guide Penn State - Fat: 9 You just ate 2 slices of a medium pizza for lunch. Here is the nutrient analysis: 21 g of protein, 75 g of carbohydrates, 18 g of fat, and 4 g of fiber. How many kcals is in this meal? Calculate the percent kcals coming from fat.: 21g protein x 4 (the kcal value of protein) = 84 kcals 75g carbs x 4 (kcal value of carbs) = 300 kcals 18g fat x 9 (kcal in fat) = 162 kcals Total kcals = 546 % kcalories from fat= 162 (amount from the 18g of fat consumed ) / 546 (total kcals) = 29.67% Briefly, what is the difference between hunger, satiation, satiety, and appetite? Does the phrase "feeling fuller for longer" refers to satiety or satiation?: - Hunger - the physiological need for food - Satiation - feeling of fullness/satisfaction during a meal - Satiety - feeling of fullness and satisfaction after meal - Appetite - influences the amount of food consumed; is affected by sight aroma, emotions, routine, stress; is independent of physiological need/factors - Feeling fuller for longer refers to satiety Define low energy density.

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    NUTR 251 EXAM 3 Study Guide Penn State Explain the difference between dietary fat having a low satiation in the stomach, verses fat producing satiety signals when in the small intestine. What nutrient is considered most satiating?: - Low energy density: Low amount of calories per gram of food - Fat results in little satiation because of high energy density, but is important in satiety. When fat is present, CCK is released to send signal of satiety and stop food intake - Protein is most satiating, helps with feeling full High fiber foods also help with satiating because they slow absorption and fill the stomach Describe INDIRECT CALORIMETRY in measuring energy expenditure in humans.: - Measures the amount of oxygen consumed and carbon dioxide released You expend energy in three categories. List these categories and define them. For the average semi - sedentary American, what category is responsible for the most calorie expenditure?: - physical activity (25 - 35%) - thermic effect of food (5 - 10% - ) energy used to process food (digestion and absorption)

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    NUTR 251 EXAM 3 Study Guide Penn State - basal metabolism (60 - 65%) - energy to maintain life when body at complete rest (while we are sleeping) or fasting for 12 hours - Basal metabolism is the form responsible for most calorie expenditure If Sonia ate the same amount of kcalories from her flounder, her olive oil, and her rice, which would have the highest thermic effect of food?: Flounder, because it takes more energy to process protein than carbs, and more energy to process carbs than fat What does BMR stand for?: Basal metabolic rate What factors or characteristics can raise basal metabolic rate (BMR) and what factors can lower basal metabolic rate?: - Raises BMR - body composition: more lean body mass= higher BMR, gender: male hormones lead to higher BMR, age: BMR drops the older you get, fever raises BMR, environmental temperatures (highs and lows) raise BMR - Lowers BMR - fasting/starvation or low calorie diet lowers BMR - Hormones can raise and lower BMR - Smoking rasies BMR

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    NUTR 251 EXAM 3 Study Guide Penn State What variables are accounted for in the DRI equation for calculating Total Energy Expenditure (this is called Estimated Energy Requirement in the text)?: - Gender - Age - Height - Weight - Physical activity What variable that could contribute to a teenager's Total Energy Expenditure (TEE), is not accounted for in the TEE for adults?: Growth What is the BMI formula? What are the cutoffs for healthy, etc?: - (weight in lbs/ inches squared) x 703 - Less than 18.5= underweight - 18.5 to 24.9= healthy - 25 to 25.9= overweight - Greater than 30= obese What are two other criteria (besides BMI) which should be used to determine healthy body status in an individual? Why is BMI not a perfect indicator of health risks?: - Percent body fat and fat distribution

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    NUTR 251 EXAM 3 Study Guide Penn State - BMI is not a perfect indicator because it does not account for fitness/fat distribution or high lean body mass Is your body an apple or a pear? So what; why is this important? What are the cut - offs in terms of adult waist circumferences and risk for increased chronic diseases?: Men are more likely to be apple shaped, have higher risk for heart attack/stroke Women more likely to be pear shaped. This is important because apple shapes are more at risk for cardiovascular disease and heart attacks Women: More than 35 inches Men: More than 40 inches What is the approximate prevalence of adult overweight plus obesity combined for US adults? What is the prevalence of obesity alone?: - 68% obese+overweight - 34% obese Sonia has struggled with being overweight throughout her childhood and adult life. Zoom ahead 20 years and Sarah becomes obese in her 30's.

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    NUTR 251 EXAM 3 Study Guide Penn State Explain the differences between fat cell development between Sonia and Sarah. Explain why Sonia will likely have more difficulty losing weight than Sarah will. Compare hyperplastic vs hypertrophic obesity.: - Differences - once you consume fat, it is stored in adipose cells which can swell or divide, increasing the number cells to accommodate energy storage - When we try to lose weight, fat cells shrink in size but number of fat cells stays the same - Hyperplastic= Fat cells are large in number and in size - Hypertrophic - Fat cells are normal in number, large in size Describe the Set - Point Theory. Does this mean that no one can ever lose weight and keep it off?: - Set point theory is that body tends to move toward homeostasis (a set weight) - When weight decreases - basal metabolism decreases, making weight loss harder - When weight increases - basal metabolism increases, making weight gain harder What is the misconception in this student quote? "The less dietary fat I take in, the less body fat I will have.": - The fat cells that you already have will always be there, they can only change in size

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    NUTR 251 EXAM 3 Study Guide Penn State - Just because you don't take a lot of dietary fat in, you already have some built up Sonia wants to lose weight and David has decided he wants to gain weight. Both have decided to throw caution to the wind and are going to get drugs from the black - market "they" say impact the regulation of food intake via known hormones and proteins. They have heard about leptin, neuropeptide Y, and cholecystokinin (CCK). From a purely speculative point of view, which of these might help each to either reduce or increase their appetite and food intake, as wished? What would health experts say about the usefulness of taking such drugs for long term weight control and maintenance?: - Hormone thought to help reduce appetite is leptin - Leptin suppresses hunger and increases metabolism - Experts say these drugs aren't worth it, there is no evidence saying they will work but the drugs can cause larger health issues if used What is healthy weight less per week?: .5 to 2 lbs per week Usually 1 pound per week is recommended How many kcals do you have to remove from your diet (and/or expend by exercise) to lose about 1 pound of body weight per week?: Restrict 500 kcals

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    NUTR 251 EXAM 3 Study Guide Penn State Describe components of the Weight Maintenance Wheel. Now list factors identified as important when developing eating plans for weight loss and maintenance of a healthy weight. (Chpt 9, pp. 272 - 77, Table 9 - 3). What is a reasonable reduction is kcals/day (either from food or exercise) for a healthy weight loss diet?: - Weight Maintenance Wheel: comprehensive approach for healthy weight including behavior modification, physical activity and a healthy eating plan - Factors: realistic eating intake, recommend to take in 10kcals per pound of body weight (women 1200/men 1500), eat smaller portions, eat complex carbs, more water, restrict fats List the components of behavior modification strategies that can be used to assist in sustained behavior change in order to lose weight or maintain a healthy body weight.: - Support from family/friends - Identify triggers that give you bad habits - Keep food diary of daily intake Aim for ____ minutes of moderately intense physical activity/day. What was the most common physical activity for successful weight losers to keep weight off? Profile behaviors of successful losers.: - 30 minutes per day

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