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

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.

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)

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

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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NUTR 251 Exam 3 Study Guide Penn State

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