Total Energy Expenditure Components

Front

What are the three main components of total energy expenditure?

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1. Basal Metabolic Rate (BMR) 2. Physical Activity 3. Thermic Effect of Food (TEF)

Front

What is nutrient density?

Back

The amount of vitamins, minerals, and beneficial compounds per calorie of food — nutrient-dense foods are rich in nutrients but low in added sugars, saturated fat, and sodium.

Front

How many minutes of physical activity are recommended per week for adults, and what types of activity should it include?

Back

At least 150 minutes of moderate-intensity aerobic activity per week , plus muscle-strengthening activities on 2 or more days per week.

Front

Why are fad diets considered risky or ineffective long term?

Back

They often lack scientific evidence, restrict essential nutrients, and are hard to maintain, leading to weight regain or nutrient deficiencies.

Front

What type of fats are emphasized in the Mediterranean diet, and what do they do?

Back

Unsaturated fats (especially omega-3s from fish and olive oil); they reduce LDL and inflammation while improving heart health.

Front

List two characteristics of the Western diet.

Back

High in saturated fat, sodium, and added sugars; low in fruits, vegetables, and fiber.

Front

Name two key features of the Mediterranean diet.

Back

High intake of olive oil, fruits, vegetables, whole grains, legumes, and fish; low intake of red meat and processed foods.

Front

What does a positive energy balance mean?

Back

Energy intake is greater than energy expenditure → leads to weight gain.