NUTR 251 Exam 3 Study Guide Penn State

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NUTR 251 EXAM3Study Guide Penn StateNUTR 251 EXAM 3 Study Guide Penn StateHow many Calories (kcals) are equivalent to one pound ofadipose tissue (fat tissue)?:3500 kcals = 1 pound body weightWhat does a bomb calorimeter measure? Briefly describe howit works.:-Bombcalorimeter measures how much energy/how manycalories there are in a food-How it works: When food is burned, energy is released asheat, heat is captured in water, and the change in watertemperature is measured to determine the energy content ofthe foodThe heat generated in a bomb calorimeter for protein is 5.6kcal/g, yet on a food label it tells me that protein is 4kcal/gram. Why are these values different?:The values are different because the food label refers tophysiological fuel value. The human body is not as efficient asbomb calorimeter so we subtract 1.6 cal per gram. This isbecause we don't burn nitrogen and are accounting fordigestibility.*List the physiological fuel values for carbohydrate, protein,alcohol and fat*:-Carb: 4-Protein: 4-Alcohol: 7

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NUTR 251 EXAM3Study Guide Penn State-Fat: 9You just ate 2 slices of a medium pizza for lunch. Here is thenutrient analysis: 21 g of protein, 75 g of carbohydrates, 18 g offat, and 4 g of fiber. How many kcals is in this meal? Calculatethe percent kcals coming from fat.:21g protein x 4 (the kcal value of protein) = 84 kcals75g carbs x 4 (kcal value of carbs) = 300 kcals18g fat x 9 (kcal in fat) = 162 kcalsTotal kcals = 546% kcaloriesfrom fat= 162 (amount from the 18g of fatconsumed ) / 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 orsatiation?:-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 affectedby sight aroma, emotions, routine, stress; is independent ofphysiological need/factors-Feeling fuller for longer refers to satietyDefine low energy density.

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NUTR 251 EXAM3Study Guide Penn StateExplain the difference between dietary fat having a lowsatiation in the stomach, verses fat producing satiety signalswhen 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 releasedto send signal of satiety and stop food intake-Protein is most satiating, helps with feeling fullHigh fiber foods also help with satiating because they slowabsorption and fill the stomachDescribe INDIRECT CALORIMETRY in measuring energyexpenditure in humans.:-Measures the amount of oxygen consumed and carbon dioxidereleasedYou expend energy in three categories. List these categoriesand define them.For the average semi-sedentary American, what category isresponsible 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 EXAM3Study Guide Penn State-basal metabolism (60-65%)-energy to maintain life whenbody at complete rest (while we are sleeping) or fasting for 12hours-Basal metabolism is the form responsible for most calorieexpenditureIf Sonia ate the same amount of kcalories from her flounder,her olive oil, and her rice, which would have the highestthermic effect of food?:Flounder, because it takes more energy to process protein thancarbs, and more energy to process carbs than fatWhat does BMR stand for?:Basal metabolic rateWhat 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= higherBMR, gender: male hormones lead to higher BMR, age: BMRdrops the older you get, fever raises BMR, environmentaltemperatures (highs and lows) raise BMR-Lowers BMR-fasting/starvation or low calorie diet lowersBMR-Hormones can raise and lower BMR-Smoking rasies BMR

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NUTR 251 EXAM3Study Guide Penn StateWhat variables are accounted for in the DRI equation forcalculating Total Energy Expenditure (this is called EstimatedEnergy Requirement in the text)?:-Gender-Age-Height-Weight-Physical activityWhat variable that could contribute to a teenager's TotalEnergy Expenditure (TEE), is not accounted for in the TEE foradults?:GrowthWhat 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= obeseWhat are two other criteria (besides BMI) which should beused 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 EXAM3Study Guide Penn State-BMI is not a perfect indicator because it does not account forfitness/fat distribution or high lean body massIs your body an apple or a pear? So what; why is thisimportant?What are the cut-offs in terms of adult waist circumferencesand risk for increased chronic diseases?:Men are more likely to be apple shaped, have higher risk forheart attack/strokeWomen more likely to be pear shaped.This is important because apple shapes are more at risk forcardiovascular disease and heart attacksWomen: More than 35 inchesMen: More than 40 inchesWhat is the approximate prevalence of adult overweight plusobesity combined for US adults?What is the prevalence of obesity alone?:-68% obese+overweight-34% obeseSonia has struggled with being overweight throughout herchildhood and adult life. Zoom ahead 20 years and Sarahbecomes obese in her 30's.

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NUTR 251 EXAM3Study Guide Penn StateExplain the differences between fat cell development betweenSonia and Sarah. Explain why Sonia will likely have moredifficulty losing weight than Sarah will.Compare hyperplastic vs hypertrophic obesity.:-Differences-once you consume fat, it is stored in adipose cellswhich can swell or divide, increasing the number cells toaccommodate energy storage-When we try to lose weight, fat cells shrink in size but numberof fat cells stays the same-Hyperplastic= Fat cells are large in number and in size-Hypertrophic-Fat cells are normal in number, large in sizeDescribe the Set-Point Theory. Does this mean that no one canever lose weight and keep it off?:-Set point theory is that body tends to move towardhomeostasis (a set weight)-When weight decreases-basal metabolism decreases, makingweight loss harder-When weight increases-basal metabolism increases, makingweight gain harderWhat is the misconception in this student quote? "The lessdietary fat I take in, the less body fat I will have.":-The fat cells that you already have will always be there, theycan only change in size

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NUTR 251 EXAM3Study Guide Penn State-Just because you don't take a lot of dietary fat in, you alreadyhave some built upSonia wants to lose weight and David has decided he wants togain weight. Both have decided to throw caution to the windand are going to get drugs from the black-market "they" sayimpact the regulation of food intake via known hormones andproteins. They have heard about leptin, neuropeptide Y, andcholecystokinin (CCK). From a purely speculative point of view,which of these might help each to either reduce or increasetheir appetite and food intake, as wished? What would healthexperts say about the usefulness of taking such drugs for longterm 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 evidencesaying they will work but the drugs can cause larger healthissues if usedWhat is healthy weight less per week?:.5 to 2 lbs per weekUsually 1 pound per week is recommendedHow many kcals do you have to remove from your diet (and/orexpend by exercise) to lose about 1 pound of body weight perweek?:Restrict 500 kcals

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NUTR 251 EXAM3Study Guide Penn StateDescribe components of the Weight Maintenance Wheel.Now list factors identified as important when developingeating plans for weight loss and maintenance of a healthyweight. (Chpt 9, pp. 272-77, Table 9-3). What is a reasonablereduction is kcals/day (either from food or exercise) for ahealthy weight loss diet?:-Weight Maintenance Wheel: comprehensive approach forhealthy weight including behavior modification, physicalactivity and a healthy eating plan-Factors: realistic eating intake, recommend to take in 10kcalsper pound of body weight (women 1200/men 1500), eatsmaller portions, eat complex carbs, more water, restrict fatsList the components of behavior modification strategies thatcan be used to assist in sustained behavior change in order tolose weight or maintain a healthy body weight.:-Support from family/friends-Identify triggers that give you bad habits-Keep food diary of daily intakeAim for ____ minutes of moderately intense physicalactivity/day.What was the most common physical activity for successfulweight losers to keep weight off? Profile behaviors ofsuccessful losers.:-30 minutes per day

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