Term
| Summary of Gardner's article on the AZ study |
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Definition
| Looked at 4 different weight-loss diets (Atkins, Zone, Ornish, and LEARN) for effect on weight loss. Found greatest weight loss under Atkins (lowest-carb) diet. |
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Term
| What did the Rolls study look at? |
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Definition
Effect of energy density and portion sizes.
Given women four meals that vary on ED and PS. |
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Term
| What was really strong about Roll's study design? |
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Definition
| Used a crossover study design so that a participant would eat all four meals and see effects. |
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Term
| Recommendations from Dietary Guidelines |
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Definition
Consume fewer falories
Be physically active
Maintain a calorie balance over time to achieve and sustain a healthy weight
Focus on consuming nutrient-dense foods and beverages |
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Term
| Is it easy for a normal person to read nutrition labels? |
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Definition
| Not really. Very difficult to understand. Have to adjust to a 2000 calorie diet (people may be eating more normally). Have to adjust serving sizes. |
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Term
| Guidelines for the three macronutrients (and how many calories in a 2000 cal diet) |
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Definition
Adults: 50% carb, 25% protein, 25% fat
1000 calories carb, 500 protein, 500 fat |
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Term
| What is a macronutrient that is very important to have a lot of for young children (1-3 yrs)? |
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Definition
Fat: need around 30-40% which decreases to 25% in adulthood.
Necessary for brain development |
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Term
| Healthy/non-healthy sources of protein, carbohydrates, and fats |
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Definition
Protein: [good =nuts/seeds, beans/peas/tofu, fish, lean meats] [bad = non-lean meats]
Carbs: [good: whole grains, fruits, veggies] [bad: refined grains]
Fat [good: plant based oils - unsaturated, liquid at room temp] [bad: animal-based fats] |
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Term
| Veronica's simple method to calculate basal metabolic needs |
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Definition
10kcal/lb/day = BMR
130 lb woman = 1300 kcal/day
170 lb man - 1700 kcal/day |
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Term
| What are the portions on my plate? How is it different from old food pyramid? |
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Definition
1/4 plate for grains and 1/4 for protein
1/2 plate for fruits and vegetables
small cup of dairy on side
Difference: simple to read, show how to achieve visually, takes away the exercise component present in old food pyramid, no room on plate for sweets |
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Term
| Tips for encouraging healthy habits in children |
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Definition
Let children be self-regulating (start with smaller portions, let them serve themselves, regular meal and snack schedule)
Eat meals as a family
AVOID: Forcing to "clean plate", using food for reward or punishment, restricting food, sweetened beverages, eating in car or during screen time |
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Term
| USDA daily diet recommendations for adults (all the food groups) |
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Definition
Fruits 2.5 cups + Vegetables 2.5 cups = 5 cups per day
Grains 6 ounces
Protein 6 ounces (2 decks of cards)
Milk 3 cups
Fats 6 tsp (6 thumb tips) |
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Term
| Ways to estimate portions (cup, 1/2 cup, 3 ounces, 1/4 cup, 1 1/2 ounces, 1 tsp) |
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Definition
Cup = rounded fist
1/2 cup = rounded handful
3 ounces = deck of cards
1/4 cup = golf ball
1 1/2 ounces = 6 dice
1 tsp = tip of thumb |
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Term
| What are some DANGER foods/macronutrients? |
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Definition
Added sugars (useless calories)
Trans fats (worst of the fats)
Salt
Alcohol |
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Term
| If we want to achieve weight loss through dietary change how many pounds can we lose per week and what methods to use? |
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Definition
1/2 - 1 pound per week
"slow and stead": portion size control, cut discretionary calories, cut snacks, self-monitoring |
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Term
| What method to take for weight maintenance via dietary support? |
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Definition
"Adjust, tune-up, and problem solve"
Self-monitoring until habits are solidified
Problem solve when fall off wagon |
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Term
| What are factors of long term weight loss maintainers? |
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Definition
| Dietary changes plus increased exercise (at least 1 hour per day) |
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Term
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Definition
| Biological drive that impels ingestion of food |
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Term
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Definition
| A learned behavior (related to, but distinct from hunger) |
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Term
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Definition
| Intrameal satiety (contributes to cessation of eating) |
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Term
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Definition
| Intermeal satiety (inhibits resumption of eating until next meal) |
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Term
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Definition
| Caloric value of food per unit of weight or volume |
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Term
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Definition
| subjective measure of a food's pleasantness |
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Term
| What is passive over-consumption? |
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Definition
| When signals for satiation do not function effectively to control meal size |
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Term
| What is satiety index score? |
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Definition
| Calculated value based on subjective satiety ratings after consuming specific foods |
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Term
| What is sensory-specific satiety? |
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Definition
| Pleasantness of food being consumed will decrease as you continue to consume it. |
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Term
| What type of foods are we more likely to passively over consume? |
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Definition
| High fat foods: they have higher palatability, lower intra-intermeal satiety, and more energy dense |
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Term
| What is link between energy density, satiety, and palatability? |
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Definition
| Lower energy-desnse foods tend to be more satiating but less palatable |
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Term
| What types of food produce highest satiety? |
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Definition
Foods high in fiber or protein more than those high in fat, white flour or sugar
Protein > carbohydrate > fat |
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Term
| What type of diets tend to produce better success with weight loss? |
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Definition
Low-carb (i.e. Atkins)
Reduced calorie diets seem to show even greater effects (regardless of macronutrients)
However also saw weight loss in all four diets |
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Term
| AZ study when looking at how insulin sensitive and insulin resistant women did |
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Definition
Insulin sensitive lost more weight on the high-carb, low-fat diet
Insulin resistant did better on low-carb, high-fat |
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Term
| Adherence issues in AZ study |
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Definition
| Insulin resistance individuals find more difficult to adhere to a lower-fat/higher-carb diet |
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Term
| What are limitations when we use the term "low-fat" or "low-carb"? |
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Definition
| Aren't truly low-fat since if it is low-fat then high-carb/high-protein. It is really balanced. What is the cutoff really to classify it as "low"? Huge variation of foods within each macronutrient |
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Term
| National physical activity guidelines for adults |
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Definition
150 minutes per week of moderate CV activity per week (spread out over at least 3 days)
(or 75 minutes of vigorous activity per week)
Need to be in increments of at least 10 minutes
Muscle and bone strengthening activity at least 2 days per week |
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Term
| National physical activity guidelines for children |
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Definition
60 minutes of moderate CV activity per day
On 3 days per week need:
Vigorous activity, muscle strengthening, and bone strengthening |
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Term
| Types of moderate physical activity (for adults) |
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Definition
(can talk when doing)
Ballroom and line dancing
Biking on level ground
Gardening
Tennis (doubles)
Walking briskly |
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Term
| Types of vigorous activities (for adults) |
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Definition
Aerobic dance
Fast biking
Fast dancing
Heavy gardening
Jumping rope
Martial arts
Running
Sports with a lot of running (basketball,soccer)
Swimming fast |
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Term
| Give examples of types of physical activity for children and adolescents (moderate-intensity, vigorous-intensity, muscle-strengthening, bone-strengthening) |
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Definition
Moderate-intensity: hiking, brisk waking
Vigorous-intensity: bike riding, jump roping, running
Muscle-strengthening: sit-ups, tree climbing
Bone-strengthening: jumping rope, running, hopping |
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Term
| What are differences in rates or organized activity and free-time activity by race/ethnicity? |
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Definition
Whites get significantly more organized activity compared to blacks and hispanics.
About same amount of free-time activity. |
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Term
| What are some barriers to being physically active? (personal, social, and environmental factors) |
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Definition
Personal: attitude, belief in ability to be active
Social: peer influence, parental support
Environmental: safe locations, access to equipment, cost of activities, time |
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Term
| What is connection between physical activity and weight loss? |
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Definition
Physical activity alone doesn't have significant effect on weight loss.
Most successful weight loss when combine physical activity with dietary changes. |
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Term
| What is amount of exercise needed for maintenance of weight loss? |
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Definition
| Best evidence for 60-90 minutes of moderate activity (30-45 min vigorous) |
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Term
| What is "fitness" vs "activity"? |
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Definition
Fitness - degree of cardiopulmonary efficiency
Activity - the activities we do in daily life |
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Term
| How do we measure fitness? |
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Definition
VO2 max = estimated maximal oxygen consumption
Measured on stationary bike or treadmill oxygen measured by face mask.
Physical working capacity test = stationary bike test where pedal until reach 85% heart rate reserve |
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Term
| How do we measure activity? |
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Definition
Count minutes doing graded levels of activity (light, moderate, or vigorous)
MET minutes (ratio of activity metabolic rate to resting metabolic rate)
Steps per day
Accelerometer and wockets |
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Term
| Characteristics of pedometer |
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Definition
Measures steps through tilting motion of hips
Can't tell difference between slow walking and high walking
Doesn't measure any activities other than movement of legs (not arms or biking) |
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Term
| Characteristics of accelerometer |
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Definition
Measures motion through space
Doesn't measure the rate of motion and only at the place where the accelerometer is attached |
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Term
| Characteristics of wockets |
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Definition
| Attach at 3 places (wrist, hip, and leg) to measure what type of activity you are doing |
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Term
| Can a person be "fit but fat"? |
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Definition
Yes can be healthy at a higher BMI if physically active.
At every level of BMI being active lowered hazard ratio or risk of metabolic syndrome. |
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Term
| What is the role of sedentary behavior in obesity? |
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Definition
| An independent risk factor for obesity (separate from physical activity) |
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