Karteikarten
Test 2#
Karten in diesem Stapel (170)
- 1Organs and Their Roles in Metabolism● Digestive organs
● Liver
● Pancreas
● Heart and Blood Vessels
● Kidneys - 2Metabolic Work - Building and Breaking Anabolism“Building”
- 3“Building”● Glucose → Glycogen
● Glycerol + Fatty Acids → Triglycerides
● Amino Acids → Proteins
● Require Energy - 4Catabolism“Breaking”
● Glycogen → Glucose
● Triglycerides → Fatty Acids + Glycerol
● Proteins → Amino Acids
● Release Energy - 5Energy Metabolism● Sum of all reactions the body uses to obtain or expend energy
○ Energy-yielding nutrients broken into basic units and absorbed into the blood
○ Use those nutrients to make... - 6● Adenosine Triphosphate○ High Energy Compound
○ Transfers usable energy to muscles
○ Supplies enzymes with energy needs for chemical reactions
○ Produced continuously throughout the day - 7FeastingFat Cell Enlargement
- 8Fasting● Glycogen stores and fatty acids from adipose tissue: used initially to fuel the body
○ Glycogen used first
■ Nervous system requires glucose for energy
■ Liver & muscle tissue breakdown to provide glucose for the brain
● Ketone body production increases as fast continues
● Protein breakdown
● Slowed metabolism - 9Hazards of Fasting● Wasting away of lean tissue
● Impairment of disease resistance
● Lower body temperature
● Disruption of body’s fluid and electrolyte balances - 10Energy Balance• Maintaining a healthy weight over time
- 11Energy InFood and beverages we consume
• Must become familiar with energy content of the food we eat
• Diet tracking - 12Basal Metabolic Rate (BMR)● Rate of body’s energy use for life sustaining activities
○ Beating of heart, maintenance of body temp, etc.
○ Measured in kcal per kg body weight per hour
○ Measured under specific conditions - 13Resting Metabolic Rate (RMR)● Similar to BMR but less restrictive about fasting and physical activity
● Measured when at rest - 14Factors that affect BMR● Age
● Body Weight/Height, Muscle Mass
● Gender and hormones
● Activity
○ Voluntary - conscious and deliberate
○ Duration, Frequency, Intensity - 15Defining Healthy Body WeightBody Mass Index
• Describes weight in relation to height - 16Underweight< 18.5 BMI
- 17Healthy weight18.5-24.9 BMI
- 18Overweight>24.9 BMI
- 19Central Obesity• Fat stored deep within central abdominal area
• Linked with heart disease, cancer, and diabetes - 20• Measure of body composition• Waist circumference - central obesity
• Skin fold measures - total body fat and location - 21Ideal amount of body fat:depends partly on the person
- 22● Body fat for recommended BMI○ Men - 13 to 21 percent
○ Women - 23 to 31 percent
○ Athletes
■ Men - 5 to 10 percent
■ Women - 15 to 20 percent - 23Health Risks of Underweight● Inability to preserve lean tissue when fighting a wasting disease, i.e. cancer
● Menstrual irregularities and infertility
● Osteoporosis and bone fractures
● Eating Disorders
○ Anorexia nervosa - 24Risks of Obesity● Hypertension, Increased blood pressure
● High blood lipids
● Some cancers
● Sleep apnea
● Complications in pregnancy and surgery
● Social & Economic handicaps - 25The Vitamins–An Overviewo Not energy yielding (nonkcaloric)
- 26Facilitators of body processes• Promote growth, reproduction, and the maintenance of health and life
- 27o Essential• Needed from foods
- 28Potent• Only trace amounts needed trace amounts to perform specific functions
- 29• Structure of Vitamins• Individual units
• Not linked together like glucose and amino acids - 30• Function• Do not yield energy when metabolized
- 31• Dietary intakes• Measure in micrograms or milligrams instead of grams
- 32Bioavailabilityo Rate and extent to which a nutrient is absorbed and used by the body
- 33o Factors affecting the bioavailability of a vitamin• Digestion efficiency and GI tract transit time
• Previous nutrient intake and nutrition status
• Other foods consumed at the same time
• Method of food preparation (raw or cooked)
• Nutrient source (naturally occurring, synthetic or fortified) - 34o Fat Soluble• Vitamins A, D, E, and K
o Usually occur together in fats and oils
o Absorbed in the same manner as lipids
• First into lymph then bloodstream
o Stored in the liver and fatty tissues
o Not readily excreted
o Can build up to toxic concentrations - 35o Water Soluble• Vitamins B and C
• Solubility affects methods of absorption, transport, storage and excretion - 36Organic Nature of Vitaminso Because vitamins are organic they can be destroyed during processing
Thiamin, riboflavin, Vit C - 37Precursors of Vitamins Compounds that can be converted into other compounds
What happens ?
Inactive forms of vitamins are available in foods and converted into active form once inside the body - 38Vitamin Ao Beta-carotene is a precursor of vitamin A
o Sources: liver, fish oil, milk, cheese, etc.
o Vitamin A functions
• Gene regulation: retinoic acid
• Vision: cornea and retina health
• Protein synthesis and cell differentiation
• Immunity: “anti-infective” vitamin
• Reproduction, growth, and development - 39Vitamin A Deficiency• Major cause of preventable blindness
• Drying and hardening of cornea
• Affects all epithelial surfaces
• Cells harden and flatten
• Drying out of mucous membranes and lining of digestive tract
• Susceptibility to infection - 40Vitamin A Toxicityo Possibility when consuming preformed vitamin A
o Food derived from animals, fortified foods or supplements
o Teratogenic risk (cause birth defects)
• Abnormal fetal development
o Weakens bones
o Sources
• Vitamin A: Beta-carotene - 41Beta-Caroteneo Dietary Antioxidant
• Protects other compounds from oxidation by reacting with oxygen itself
• Food forms: may prevent cancer
o Sources: carrots, apricots, spinach, etc.
o Low risk of toxicity
o Body cannot convert it into active form fast enough to be toxic
o Excess can turn skin orange/yellow - 42Vitamin Do Body can synthesize with help of sunlight
NONESSENTIAL
o Active vitamin form
• Requires conversions by the liver and kidneys
o Actually a hormone
• Manufactured by one organ and has effects on another - 43Vitamin Do Functions:
• Bone growth and maintenance
• Assists with absorption of calcium and phosphate
• Regulates blood concentrations of bone minerals - 44Vitamin D Deficiencyo U.S. population: almost 10 percent deficient
o Contributing factors
• Dark skin, breastfeeding without supplementation, lack of sunlight, and not using fortified milk - 45Vitamin D Deficiency Diseases• Rickets
• Osteomalacia
• Osteoporosis - 46Vitamin D Toxicityo Excess blood calcium: calcification
o Maintain adequate vitamin D
• Sunlight
• Foods sources
• Eggs, liver, butter, some fatty fish, and fortified milk - 47Vitamin Eo Antioxidant
• Protects the lungs (where cells are exposed to high concentrations of oxygen and pollutants)
o Deficiency
• Erythrocyte hemolysis: in premature infants
• Diseases associated with malabsorption of fats in adults - 48Vitamin Eo Toxicity
• Interferes with blood clotting
o Sources
• Vegetable oils, wheat germ, whole grains, etc. - 49Vitamin Ko Functions
• Blood clotting
• Bone protein synthesis
o Intestinal tract bacteria synthesize vitamin K
• Insufficient as a sole source
o Deficiency can be caused by
• Fat malabsorption
• Antibiotics - 50Vitamin K - Nutrition for newborn• Born with sterile digestive tract (no bacteria to supply Vit K)
• Single dose given a birth - 51Vitamin K - Toxicity• Tolerable Upper Intake Level: not established
- 52Vitamin K Sources• Green leafy vegetables, cabbage, some vegetable oils, etc.
- 53The Water-Soluble Vitaminso B vitamins and vitamin C
o Found in water compartment of foods
o Easily absorbed into the bloodstream
o Easily excreted when blood concentrations rise too high
• Less likely to reach toxic levels - 54B Vitamins - Deficiencies• Thiamin B1 ► beriberi
• Caused by rice polishing
• Niacin B3 deficiency ► pellagra
• Diets based on refined grain
• Adding nutrients (fortification) can reduce incidents of deficiency - 55B Vitamins - Functions• Help the body use energy-yielding nutrients
• Component in coenzymes
• Combine with enzymes to make them active
• Help cells multiply
• Assist enzymes in performing molecular conversions - 56Thiamin B1o Coenzyme with critical role in energy metabolism
o Necessary for normal nerve and muscle functioning
o People who are malnourished are most likely to develop a thiamin deficiency
• Diets based on empty calories
o Food sources
• Pork, whole grain or enriched bread and cereals; small amounts in nearly all nutritious foods - 57Riboflavin B2o Coenzyme important for energy metabolism
o Deficiency
• Cracks at corners of mouth and sore throat
o Food sources
• Milk, enriched breads and cereals, green vegetables, meats, etc.
o Light sensitive, but heat stable - 58Niacin B3o Needed by every cell: energy metabolism
o Body can produce niacin from protein
• Niacin equivalents (NE)
o Tolerable Upper Intake Level: 35 mg NE
o Medicinal uses
• Lower blood cholesterol
• Treat atherosclerosis
o Food sources
• Meat, poultry, fish, legumes, enriched and whole grains, etc. - 59Pantothenic Acid B5 and Biotin B7o Coenzymes important in energy metabolism
o Food sources
o Widespread in foods - 60Vitamin B6o Functions
• Protein and amino acid metabolism
• Amino acid conversion to other lacking amino acids
• Synthesis of hemoglobin and neurotransmitters
o Heat sensitive: lost in heated foods - 61o Deficiency symptoms• Weakness, depression, confusion, irritability, etc.
- 62o Food sources• Protein-rich meat, fish, poultry, etc.
- 63Folate (folic acid , Vit B9)o Active in cell division
o Negative impact on folate status
• Alcohol
• Medications: aspirin, oral contraceptives, & anticonvulsants
• Smoking
o Prevents neural tube defects (NTD)
o Tolerable Upper Intake Level
• 1000 µg/day from fortified foods and supplements
o Best food sources
• Liver, legumes, beets, and leafy green vegetables - 64Vitamin B12 Needed for cell division
B12 regenerates active form of folate
Maintains nerve fibers
Requires intrinsic factor for absorption
Food sources
Found exclusively in animal-derived foods - 65Non- B Vitamins Non-B vitamins
Serve as coenzymes in metabolism
Inositol, choline, and carnitine
Others
Para-aminobenzoic acid (PABA), bioflavonoids (vitamin P or hesperidin), and ubiquinone - 66 Vitamin C Antiscurvy factor: ascorbic acid
Multiple roles and modes of action
Collagen formation
Antioxidant
Amino acid metabolism
Possible antihistamine
Cancer prevention and treatment - 67 Vitamin C deficiency Affect on blood vessels
Bleeding gums and pinpoint hemorrhages
What are symptoms of scurvy? - 68 Vitamin C toxicity Megadoses: toxic effects unconfirmed
Vitamin C RDA
Men: 90 mg Women: 75 mg
Increased need for vitamin C
Infections, burns, surgery, extremely high or low temperatures, toxic doses of heavy metals, smoking, etc.
Safe limits
100 to 300 mg per day
Vitamin C food sources
Many fruits and vegetables
How does vitamin C impact iron absorption? - 69Function of Body Fluids Carries nutrients and waste products
Maintains the structure of large molecules
Serves as the solvent for:
Minerals, vitamins, amino acids, glucose, and many other small molecules
Maintains blood volume
Aids in normal body temperature regulation
Acts as a lubricant and cushion - 70Water Balance Cells regulate amount of water inside and outside~ a delicate balance that the healthy body can manage
- 71Water intake regulation Thirst and satiety govern water intake
Physiological cues ~
Hypothalamus: initiates drinking~ regulates body temp, appetite - 72Water imbalances Dehydration
Water intoxication: hyponatremia - 73Water Excretion Regulated by the brain and kidneys ~ Hormones involved in water balance
Hypothalamus monitors blood salts
Pituitary gland releases antidiuretic hormone (ADH) when salts are too high or blood volume is too low
ADH stimulates the kidneys to reabsorb water instead of excreting it - 74Average water loss per day: ?2 ½ liters : urine, lungs , skin, waste
- 75Adequate Intake (AI) for TOTAL water Men: 3.7 liters/day
Women: 2.7 liters/day - 76Sources for water Water, caffeinated beverages, foods, milk, juices, etc.
- 77Body Fluids Electrolyte solutions: contain salts
Regulated closely
Proteins in the cell membranes: move ions into or out of the cells
Kidneys regulate sodium and water
How does the body’s total electrolytes compare to the urinary electrolytes? Body electrolytes remain constant & urinary electrolytes fluctuate
Electrolyte mixtures act as pH buffers and protect the body - 78Major & Trace Minerals What is the distinction between major minerals and trace minerals? Essential and needed in amounts > 100 mg / day
All major minerals (Table 9-7)
Influence the body’s fluid balance
Have other specific roles - 79Sodium Principal electrolyte in the extracellular fluid
Primary regulator of the extracellular fluid volume
Acid/Base regulation
Sodium AI ( Adequate Intake)
1500 mg/day (19-50 yr)
Principal positively charged ion inside the cells - 80Average U.S. intake of sodium3400 mg/day
Sodium - 81Top contributors of sodium Breads, cold cuts, pizza, poultry, soups, etc.
- 82What is the correlation between sodium intake and hypertension? “How To” Cut Salt Intake; DASH approach
- 83Chloride Major negative ion of the extracellular fluids
Maintains fluid, electrolyte, and acid-base balances
Found in gastric fluids (HCL)
Major source: salt - 84Potassium Maintains fluid and electrolyte balance and cell integrity
- 85Homeostasis of Potassium Distribution inside and outside the cell
- 86Deficiency of Potassium Increase in blood pressure, salt sensitivity, kidney stones, bone turnover, etc.
- 87Toxicity of Potassium Result of overconsumption of salts or supplements, diseases, or medications
- 88Best sources of Potassium Fresh fruits and vegetables
Prevent and correct hypertension
Ample potassium with low sodium - 89Prevent and correct hypertension of potassium Ample potassium with low sodium
DASH approach - 90Calcium Most abundant mineral in the body
Integral part of bone structure and serves as a calcium bank
Bone formation
Calcium salts form crystals on a protein collagen matrix (Figure 9-3)
Why is it incorrect to think of bones as being inert, e.g., similar to rocks? - 91Ionized calcium in body fluids Regulates the transport of ions across cell membranes
Helps maintain normal blood pressure
Essential for muscle contraction (including heartbeat) - 92High blood calcium levels Deposited into bone
- 93Regulatory system to counter low blood calcium• Small intestine absorbs more calcium.
• Bones release more calcium into the blood.
• Kidneys excrete less calcium. - 94How is blood calcium affected by a chronic dietary deficiency of calcium?No affect, but calcium in bones is depleted
- 95Osteoporosis Women: may lose up to 20 percent of bone mass following menopause
Why is osteoporosis more prevalent in women than in men?
Prevention: adequate calcium and weight-bearing physical activity - 96Calcium - Disease preventionHypertension, colon and rectal cancers
- 97Calcium RDA Adults (19–50 yr): 1000 mg/day
Men (51–70): 1000 mg/day
Women (51–70): 1200 mg/day
Adults (>70): 1200 mg/day - 98Milk and milk products Recommended: three cups of milk daily for adults…or not !
Broccoli ! Kale ! Almonds ! Tofu !
“How To” Add Calcium to Daily Meals - 99Phosphorous Second most abundant mineral in the body
Found in
Bones, teeth, and all body tissues
Part of DNA and RNA
Important for energy transfer during cellular respiration - 100Best sources for phosphorous Animal protein, milk, and cheese
Dietary deficiencies are rare - 101Magnesium Found in bones, muscles, heart, liver, and other soft tissues; small amount in body fluids
Functions
Enzyme functions and other cellular functions; needed for energy release in cells; required for normal heart function; etc. - 102Deficiency symptoms of Magnesium Low blood calcium leading to muscle cramps and seizures
May worsen inflammation due to chronic diseases - 103Toxicity of Magnesium Rare, but can be fatal
Diarrhea, abdominal pain, acid base imbalance
Present in “hard water” - 104Food sources of Magnesium Dark green, leafy vegetables; nuts; legumes; whole-grain breads and cereals; etc.
Mg is easily lost during food processing - 105Sulfate Needed for sulfur-containing compounds
Amino acids
Helps shape protein strands
Skin, hair, nails, etc.
No recommended intake
No deficiencies known - 106Trace Minerals Found in very small amounts
Each performs vital role and cannot be replaced
Deficiency or toxicity could be fatal
Iron - 107Hemoglobinred blood cell
- 108Myoglobin- muscle cells ~ stores 02 for muscle contraction
- 109Iron Powerful oxidant
Generates free radical reactions - 110 What is the role of the transferrin?Blood protein that carries iron to the tissues
- 111Hepcidincentral to iron balance in blood
Hormone produced by liver
Limits absorption of iron & controls release of iron - 112Iron DeficiencyMost common nutrient deficiency
Causes
Inadequate intake and blood loss
Assessment
Low serum ferritin; increased transferrin level - 113What is the difference between iron deficiency reduced iron stores & anemia reduced Hbg ?Pica may be present
Do not self-diagnose
Hemochromatosis: iron overload
Iron poisoning~ too many iron pills ( usually children) - 114Iron Deficiency Pica may be present
Do not self-diagnose
Iron poisoning - 115Hemochromatosisiron overload
- 116Iron recommendations Men: 8 mg/day
Women (childbearing years): 18 mg/day - 117Iron forms in foods Heme iron~ absorbs faster, bound to proteins in meat , poultry , fish
Nonheme iron~ absorbed slower , from plants and animals
“How To” Add Iron to Daily Meals - 118Zinc Required by more than 50 enzymes
Needed
To perform tasks in eyes, liver, kidneys, muscles, skin, bones, and male reproductive organs
For making genetic material
In blood clotting
To produce active form of vitamin A - 119Zinc DeficiencyNot widespread in developed countries
- 120Zinc ToxicityProduces copper-deficiency anemia: vomiting , diarrhea, exhaustion
- 121Zinc RDA Men: 11 mg/day
Women: 8 mg/day - 122Selenium Functions as an antioxidant nutrient
Needed for:
Proper functioning of the iodine-containing thyroid hormones
Studies surrounding protection against cancer - 123Deficiency of Selenium Causes predisposition to Keshan disease: heart disease
- 124High doses Of SeleniumToxic
- 125RDA for Adults of Selenium5 µg/day : Widespread sources
- 126IodineIntegral part of the thyroid hormones
- 127Deficiency of Iodine Goiter: enlargement of thyroid
Preventable mental retardation
Cretinism - 128Excess of IodineAlso Enlarges thyroid gland
- 129RDA of Iodine150 µg/day
- 130Copper Primary function: constituent of enzymes
Diverse metabolic roles
Helps cells use iron
Deficiency: rare
Toxicity: may result from some genetic disorders
RDA: 900 µg/day - 131Manganese Cofactor for many enzymes
Facilitate numerous metabolic processes
AI: 2.3 mg/day (men); 1.8mg/day (women)
Tolerable Upper Intake Level: 11 mg/day - 132Fluoride Prevents dental caries
Deficiency: high dental decay
Sources: fluoridated water, toothpaste, etc. - 133Chromium Essential in carbohydrate and lipid metabolism
Enhances the activity of insulin
Best sources
Liver, brewer’s yeast, whole grains, nuts, and cheeses
Deficiency : Diabetes – like symptoms - 134Molybdenum Functions as a working part of several metal-containing enzymes
Deficiencies and toxicity are unknown
Other trace minerals that contribute to health
Nickel, silicon, cobalt, boron, etc. - 135Genetics: Influences eating behavior
Impacts body composition
Affects risk of obesity
Two to three times higher with family history of obesity
Interrelated with environment factors - 136Lipoprotein lipase (LPL) enzyme Promotes fat storage
More active LPL = more fat storage
Higher level of activity in fat cells of obese people
Excess energy intake has more profound effect - 137LeptinObesity (ob) gene: codes for the protein leptin
Hormone primarily produced and secreted by fat cells in proportion to the amount of fat stored
↑ body fat stimulates production of leptin
Triggers hypothalamus to suppress appetite
Gene deficiency has been link to obesity - 138Leptin Resistancemore common in obese people
Resistant to satiating effect - 139Ghrelin Synthesized and secreted primarily by stomach
Levels rise before a meal and fall after
Opposite effect of leptin
Triggers hypothalamus to stimulate appetite and promotes efficient energy storage - 140Fat Cell Development Fat cells in obese people compared to healthy-weight people
Higher number
Larger fat cells - 141 Environment All of the circumstances that people encounter daily that push them towards fatness or thinness
- 142 Overeating Readily available high-kcalorie foods
Large serving sizes
Energy dense foods - 143Physiological Stimuli What is the difference between hunger and appetite?
Satiation- tells us to stop eating
Satiety- reminds us not to eat because we are full
Food behavior is linked to emotional needs
Emotions can override these cues - 144Physical Inactivity Screen time
Sedentary jobs
Technology
Physical activity displaced at home, at work, at school, and in transportation - 145 Obstacles to physical activity and healthy foods Aspects of the built environment
- 146 National Academies’ Institute of Medicine National goals to counter obesity and improve the nation’s health
Make physical activity an integral and routine part
of American life
Make healthy foods and beverages available
Advertise and market what matters for a healthy life
Activate employers and health-care professionals
Strengthen schools as the heart of health - 147Obesity Treatment: FactorsExtent of overweight, age, health, genetics, etc.
Not every overweight person can become slender
Must weigh the benefits and risks of weight loss - 148Inappropriate Obesity Treatments Over-the-counter (OTC) weight-loss products
Weight loss pills, powders, and other dietary supplements
Often contain unsafe ingredients
Other gimmicks
Steam and sauna baths
Brushes, sponges, wraps, creams, and massages - 149Aggressive Treatments of Obesity Obesity drugs
Beneficial with modest weight loss
As part of a long-term, comprehensive weight-loss program
Must consider risks of long-term use
FDA-approved drugs for weight loss - 150Aggressive Treatments of Obesity Most effective treatment for clinically severe obesity (morbid obesity)
Surgery
Gastric bypass
Gastric banding
Laparoscopic weight-loss surgery
Significant, long-term weight loss; shortens recovery
Less invasive than open surgery - 151Reasonable Strategies for Weight Loss Must integrate
Healthy eating patterns
Physical activity
Supportive environments
Psychosocial support - 152 Successful strategies Embrace small changes
Moderate losses
Reasonable goals - 153Reasonable Strategies for Weight Loss Dietary Guidelines for Americans for weight loss
Consume fewer kcalories from foods and beverages
Increase physical activity
Reduce time spent in sedentary behaviors - 154 Reasonable goals to reduce weight to lower disease risk• Reduce body weight by about 10 percent over half a year’s time
• Maintain a lower body weight over the long term
• At a minimum, prevent further weight gain - 155Healthful Eating Plan Realistic Energy Intake
Provides less energy than the person needs to maintain present body weight
Not too restrictive - 156 Eating pattern for safely losing weight Men: 1600 kcalories per day
Women: 1200 kcalories per day - 157Healthful Eating Plan Breakfast is important
Frequency is inversely associated with obesity
Results in higher overall diet quality and lower daily energy density - 158 Maintain nutritional adequacy Consume a minimum of 1200 kcal per day
Too restrictive will lead to irresistible binge eating - 159 Food selections Fresh fruits and vegetables; low-fat milk products or substitutes; legumes; small amounts of lean meats, seafood, poultry, or meat alternatives; nuts; whole grains; and enough unsaturated oils to support health
- 160 Dietary supplement Vitamins and minerals at or below 100 percent of the Daily Values
- 161Healthful Eating Plan Small portions
Foods with lower energy density
Fruits, vegetables, and broth-based soups
Limited intakes of added sugars and alcohol
Small, frequent meals
Adequate water
Learn to satisfy thirst with water - 162Physical Activity Combined with energy restriction
More likely to lose more fat, retain more muscle, and regain less weight than diet alone
Benefits
Reduces abdominal obesity, improves blood pressure, insulin resistance, etc.
Directly increases energy output
Energy spent on various activities - 163BMR Elevated following physical activity
Rises as more lean tissue is added - 164Appetite controlSuppressed immediately after a workout
Satiation is heightened during meals - 165Physical Activity Psychological benefits Curbs emotional eating
Reduces stress
Improves self-esteem - 166Behavior and Attitude towards Fitness Behavior modification
Manipulating antecedents, the behavior itself, and consequences
Behavior awareness: keep a diary - 167 Technology tools for tracking daily food and physical activity Applications for smart phones
Social media sites - 168Behavior and Attitude Focus on desired behaviors and eliminating unwanted behaviors
Set small time-specific goals
“How To” apply behavior modification to manage body fatness:
Cognitive skills: “positive self-talk”
Identify stressors
Learn to practice problem-solving skills - 169Weight Maintenance Long-term success behaviors
Believe in ability to control weight (self-efficacy)
Eat breakfast
Stay physically active
Monitor weight once per week
Maintain lower-kcalorie eating patterns
Address small lapses
Less than 10 hours of TV per week
High fiber
Realistic expectations - 170Strategies for Weight Gain Underweight
Affects about two percent of U.S. adults
Physical activity
Focus on resistance training with increased energy intake
Energy-dense foods
Choose high-kcalorie items from each food group
Consume at least three healthy meals daily
Large portions at each meal
Have extra snacks between meals
Increase kcalories with beverages
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- Stat I Karteikarten am Test 2#, erstellt von Akasya Benge am 22/09/2019.
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