Flashcards: KNES 237 Part 1

An interdisciplinary (physiology, oncology, etc.) science that studies food and health with a focus on the nutrient and chemical properties of food.

Food: weeks-month (based on body mass)

Water: ~3 days

Access at all times to sufficient supply of safe, nutritious food (don't have to scavenge or steal food)

Limited or uncertain availability of safe, nutritious foods - or inability to acquire them in socially acceptable ways.

- Poor quality diet

- Greater risk of chronic disease

- poverty

- absence of supermarkets

- access to inexpensive, high calorie (low nutrition) foods

- limited cooking facilities

The north west territories (Nunavut)

*Large racial disparities in food insecurity (POC and indigenous)

Chemical substances used by the body

- Help sustain growth and development

Carbohydrates (CHO), protein, fat

Too much: fat, sugar, white flower, salt, preservatives, food colouring

Too little: vitamins, minerals, fiber, protein, amino acids, phytonutrients, antioxidants

- reduced liver stores, blood levels

- impaired ability to see in dim light

- long term: lead to loss of vision

- hypervitaminosis A (500,000 IU or 50,000 IU long term)

- nausea, irritability, blurred vision, headache

- liver damage

- birth defects

Tells us the recommended amount of nutrients

average daily intake level estimated to meet the needs of half the people in a certain group. Used to calculate the RDA

average daily intake level estimated to meet the needs of nearly all people in a certain group. Aim for this amount!

the highest average daily intake level likely to pose no health risks. Do not exceed this amount on a daily basis!

- infants

- pregnant people

- elderly

- ill or recovering from illness

YES!

- high blood pressure

- kidney failure

- heart attack

- colon cancer

etc.

- adequacy

- variety

- balance

NO!

– Unhealthy fixation with eating healthy

– Can lead to nutritional deficits

– No specific category in DSM (Diagnostic & Statistical Manual) butfalls under Avoidant/Restrictive Food Intake Disorder (ARFID)

Questions to ask:

- Do you feel guilt or self-loathing when you stray from your diet?

- Are you constantly looking for ways foods are unhealthy for you?

- Do you feel in control when you stick to the “correct” diet?

- Have you put yourself on a nutritional pedestal and wonder how others can possibly eat the foods they eat?

- Does it seem beyond your ability to eat a meal prepared by someone else and not try to control what is served?

Health care: 10%

Environmental exposures: 20%

Lifestyles: 51%

Genetic makeup: 19%

A condition or behavior associated with an increased frequency of a disease but not proved to be causal.

– Dietary

– Genetics

– Age

– Sedentary lifestyle

– Smoking and tobacco use

– Stress

– Environmental contaminants

• Diets high in salt, refined grains (e.g. white flour), processed meats, refined sugars (e.g. white sugar)

• Diets low in fruits, vegetables and fiber

36.3% have overweight + 26.8% have obesity = 63.1% unhealthy weight

* greatest recent increase in obesity is in 20 to 39 yr olds

17% have overweight + 9% have obesity = 26% unhealthy weight

NO! Obesity is a complex, multifactorial chronic disease. Calorie intake is just one contributor.

• Some claim the healthiest diet is one that was eaten during the Paleolithic era 10,000 years ago.

• The Paleo diet restricts what you eat to foods the hunter-gathers of the Stone Age ate.

• They would overeat when food was available to protect them during famine.

• Very common to cycle through periods of feasting or famine

– “Feast or famine”

Then: root vegetables (high in fibre), nuts, seeds, wild game

Now: too much choice contributes to overeating

• We get hungry every 4-6 hours even in the presence of excess body fat stores

– Today this can lead to consuming more calories than we burn

• Our bodies conserve sodium

– historically, diets were low in sodium and there was lots of vigorous activity, sweating, and diarrhea

– so it was advantageous to conserve sodium for survival.

– Today, this conservation of sodium in the context of a high sodium (salt) diet, leads to high blood pressure

– sweet taste: we evolved to associate sweet taste with calories and nutrients that are safe for human consumption; help orient our behavior to seek out and consume these foods

– bitter: associated with toxic products (a lot of good vegetables taste bitter therefore people consume fewer)

– Today, we overconsume sugary foods and eat fewer vegetables

– Many died of starvation

– Vitamin deficiencies & food poisoning

– Died younger so less degenerative disease

Not necessarily...

– Meat differs (leaner back then)

– Fruits & vegetables differ (different types, nutrient levels may vary)

– Environment is different (more pollution, sedentary behaviour, etc.)

*Therefore, strive for more exercise & wholesome foods

– Tight deadlines

– Limited understanding

– Single study

– Report scientific findings prematurely

Half-truths and hype are common in books, newspapers, magazines, TV, radio, pamphlets, internet, speeches, etc.

– But we have the right to free speech...

• It is unlawful to state false claims on a product label or in an advertisement

• It is unlawful to use the U.S. or Canadian mail systems to send fraudulent products or receive payments for fraudulent products

*But rarely are these laws enforced, and penalties are minimal

* B.Sc. in nutrition

* Internship

* National licensing exam

* Registration (College of Dietitians of Alberta)

* RD

• Before September 2016 the title ‘Nutritionist’ could be used by anyone in Alberta to describe themselves as a professional in the Nutrition industry.

• As of September 2016, the title ‘Nutritionist’ can only be used by members of the College of Dietitians of Alberta.

– Registered Dietitian

- Registered Nutritionist

– RD

- Dietitian

– Nutritionist *

• Health organizations (eg. Heart and Stroke Foundation; Canadian Diabetes Association)

• Scientific organizations (eg. Canadian Nutrition Society)

• Professional organizations (eg. Dietitians of Canada)

• Government publications (eg. Health Canada)

• Registered, licensed or certified dietitians

• Nutrition textbooks (not diet best sellers)

• Facts and evidence provided by scientific studies: used to develop nutrition information and guidelines that affect public’s health.

• Peer-reviewed papers published in scientific journals.

1. Too good to be true or a quick fix

2. Testimonials (before and after pictures)

3. Make you suspicious of food supply

4. Fake credentials

5. Elimination of whole food groups

6. Use of the word ‘natural’

7. Supplements needed by all; megadoses

• Foods containing more than one ingredient (mostly processed foods)

• Dietary supplements

• If a claim is made - “low fat,” “low calorie,” etc. - must display nutrition information backing the claim

– Light: no guidelines

– Low sugar: no guidelines

– Reduced fat or calories: 25% less than the original

– Fat free: <0.5g

• fresh fruits and vegetables

• raw, single-ingredient meat, poultry, fish and seafood

• very small packages, such as one-bite candy

• items with insignificant calories and nutrients, such as herbs and spices

• food sold at farmer's markets

• food sold only in grocery stores where the product is prepared or packaged in-store (e.g. bakery, salads)

• alcoholic beverages

C

A

• Must declare the percentage of organic content on the label

• May NOT use the organic logo nor the claim organic

• If <70% organic content, can only indicate which ingredients are organic in the ingredient list

Nutrient-wise (protein/vitamins/etc.) they are similar. One difference is that organic fruits & vegetables can have higher antioxidant content. Organic diets do lead to less pesticide exposure.

• Avocados, cantaloupe, pineapple, broccoli, cabbage and corn have low levels of pesticides, so less advantage to buying organic.

• Strawberries, spinach, grapes, apples, tomatoes and celery have higher levels of pesticide residues.

C

- it has the Canadian organic logo

pertains only to refined grain products where thiamin, riboflavin, niacin, and iron lost in milling are added

– Producers of bread, cornmeal, pasta and crackers from refined grains must use enriched flours

the addition of a vitamin or mineral not normally found in the food

• All ingredients must be listed in descending order of amount present (by weight)

• Ingredients causing allergic reactions (peanuts, tree nuts, milk, eggs, fish, shellfish, wheat, soy, sesame and sulphites) must also be listed on the ingredient label

YES!

• Food additives must be listed

• 3000 chemicals are added to food to enhance its flavor, color, texture, cooking properties, shelf life, or nutrient content

• Food additives with “GRAS” can be used without pre-approval (Generally Recognized As Safe)– Sodium chloride, sucrose, cornstarch, many vitamins/minerals

• New additives must be approved by Health Canada prior to use

1. Must contain radura symbol

2. Uses:

- Prevent sprouting

- Delay ripening

- Kill insects/mold/bacteria

- Potatoes, onions, wheat, flour, spices, ground beef

3. Foods do not retain radioactive particles

4. Doses: 10-20X higher than lethal dose in humans

• Dietary supplements must be labeled

• Dietary supplement labels cannot claim the products treat, cure, or prevent disease

• Not classified as a drug, so no vigorous testing

*must have a product license

NO!

• We don’t generally seek out nutrients we are deficient in

• Select food based on food preferences, culture, nutrition knowledge & beliefs, cost, hunger, availability, convenience

• Humans and most animals will seek water and food, but not generally the best foods, unless they have learned how to eat a well-balanced die

• Hunger, satiety and thirst centers are located in the “primitive” brain

– Hypothalamus – appetite centre

• Inborn attraction to sweet and salty tasting foods, dislike of bitter and sour foods

• The strongest influence is “food preference,” a learned behavior

• Food preference is shaped by memory and memories are based on culture and the pleasure associated with the memory

• We reject foods that bring us discomfort, guilt and unpleasant memories (e.g. eating something that gave us food poisoning; as a child having to eat vegetables before leaving the table)

• Food marketing can influence food choices. It is designed to:

– create food trends

– encourage you to:

• buy certain foods or drinks

• buy foods in order to get promotional items such as:

– loyalty points

– tickets to movies or sports events

– coupons for future food purchases

– create links between certain foods or brands and a particular lifestyle

– build brand loyalty so you will continue to purchase from a particular store or products with a brand name

enhances appetite; increases heart rate

healthy; eco-friendly; natural

reduced calories

happiness & youthfulness; brain processes yellow very rapidly

good value; stimulates appetite and conversation

rich flavour

suppress appetite; most unappetizing color (only really in children food)

• Variety of foods provide sufficient levels of calories and essential nutrients

• An adequate diet contains all nutrients necessary for long-term survival but it may not necessarily be optimal or have any variety.

• Provide calories, nutrients, and other components in the right proportions

• A balanced diet has the six classes of nutrients in good proportion

Nutrients the body cannot produce, or produce in sufficient amounts; must be obtained in the diet– Example: Iron, calcium

Nutrients the body can manufacture in sufficient quantities– Example: Cholesterol

Carbohydrates: 45-65%

Fat: 20-35%

Protein: 10-35%

Fiber: 25g-38g

• Western diet overloaded with

– Refined sugars

– Saturated fats

– Salt

• Low in

– Essential fatty acids

– Dairy products

– Vegetables and fruits

– Fiber

• High intakes of fat (saturated fat and trans fat) are risks for heart disease and metabolic syndrome

• Low intake of dairy products and vitamin D are risks for osteoporosis

• Only 6% of adults regularly consume broccoli, cauliflower, Brussels sprouts, or dark, leafy green vegetables– These are associated with reduced cancer risk– Most commonly consumed vegetable in the U.S. is the potato

• More whole grains are needed– Whole grains reduce the risk of certain types of cancer, type 2 diabetes and heart disease

• Americans consume an average of one serving of whole-grain products daily

• Canada’s Food Guide (HC)

• MyPlate (USDA)

• Mediterranean Food Pyramid (WHO)

1. Grain products

2. Vegetables and fruit

3. Milk products

4. Meat and alternatives

Grains: Make half your grains whole grains.

Protein: Vary your proteins.

Vegetables: Make half your plate fruits and vegetables; vary your vegetables.

Fruits: Make half your plate fruits and vegetables; focus on whole fruits.

Dairy: Move to low-fat or fat-free dairy milk or yogurt.

The Gut

• Approximately 92 - 99% of the protein, fat and carbohydrate that we consume is digested and absorbed

• Most of the dietary fiber is not digested

– Most is fermented by bacteria

• Physical breakdown of food

• Chewing, grinding and mixing food with mouth, tongue and teeth

• Chemical breakdown of food using enzymes, bile and hydrochloric acid

• There are over 100 enzymes that are secreted by the digestive system

- Mouth- Pharynx- Epiglottis- Esophagus- Stomach- Small intestine- Large intestine- Rectum- Anus

- Liver- Gall bladder- Pancreas

• Caused by excessive stomach acid or defective lower esophageal sphincter

– causes burning sensation in the esophagus.

• Acid reflux is a common medical condition that can range in severity from mild to serious. Gastroesophageal reflux disease (GERD) is the chronic, more severe form of acid reflux. Heartburn is a symptom of acid reflux and GERD.

• Stress, anxiety, frequent use of aspirin and other anti-inflammatory medicines, fatty foods, spicy foods, coffee, alcohol, citrus fruits, soft drinks, and other foods are involved

• Weight gain and eating within 3 hours prior to going to bed increase symptoms

– weight gain of 10-20 pounds associated with a 3-fold increase in heartburn symptoms

• High-fiber diets protect against development of heartburn

• Treatments include

– stress reduction

– elimination of offending foods

– eating small, frequent meals

– mild occasional heartburn can use over-the-counter antacids but with persistent symptoms, prescription medication may be needed (e.g. H2 blockers, proton pump inhibitor)

• Develop when protective stomach or duodenum lining is damaged

• HCl lowers the pH of the stomach to about 1.5 – 2

• Stomach acid and digestive enzymes erode the lining(s) and cause an “ulcer”• Duodenal ulcers are 10x more common than stomach ulcers and are closely associated with Helicobacter pylori (H. pylori) bacteria'

• Rates of H. pylori infection are highest in countries with poor sanitary conditions.

• Classified as Class I carcinogen – stomach cancer

– Alcoholic beverage consumption– Asbestos– Cadmium– Engine exhaust, diesel– Epstein-Barr virus (infection with)– Human papilloma virus (HPV)– Ionizing radiation– Workplace exposure as a painter– Tobacco smoke, secondhand, smokeless– Radon

• Stomach percolates chyme into the small intestine

– Solid foods stay in stomach for about 2-4 hours, liquids pass through in about 20 minutes

– Solid food is passed to the small intestine about 1 to 2 teaspoons at a time

• The small intestine is about 6 meters long and composed of 3 segments: duodenum, jejunum, and ileum

• Available surface area of small intestine is about the size of a baseball infield, 675 square feet

• Intestinal cells turn over every 4-5 days– High nutrients needs

The enzymes produced by the pancreas act to breakdown all of the major energy nutrients:

• Carbohydrates (Amylases)

• Proteins (Proteases)

• Fat (Lipases)Absorption also begins to take place. Small molecules are transported into cells lining the small intestine

The end products of digestion are taken up by:

• Blood vessels (carbohydrate and protein breakdown products) for distribution to the body

• Lymphatic vessels (fatty acids from fat breakdown)

– Empty into the subclavian veins that feed back to the heart

• Detoxification (amino acid catabolism yields ammonia – neurotoxin - liver converts ammonia to urea)

• Protein synthesis (clotting factors, IGF-1)

• Metabolic control (glucose, lipids)

• Glycogen formation and storage

• Triglyceride and cholesterol production

• Produces bile (stores in gallbladder)

• Red blood cell degradation

• Hormone production

• Amino acid synthesis

• Stores vitamin A, D, B12, iron & copper

• Synthesizes angiotensinogen

• Water, sodium, and some of the end products of bacterial digestion are absorbed from the large intestine

• Bacteria digest fiber and complex carbohydrates that we can’t digest

• These bacteria excrete gas and short chain fatty acids that can be absorbed in large intestine

• Substances that cannot be absorbed are excreted as feces

• Constipation and hemorrhoids are due to diets with too little fiber

• Adults need fiber intakes of 25 g/day (females) to 38 (males) g/day plus plenty of fluids

• This regimen will help prevent constipation and hemorrhoids in healthy people

• Severe diarrhea leads to dehydration, heart and kidney malfunction, and death

• Most due to bacterial- or viral-contaminated food or water, lack of immunizations against infectious diseases, and deficiencies of various nutrients

• 3.5 million deaths from diarrhea occur annually to children five years old or less

- Late 1800’s discovered bacteria can cause infections.

- 1928 penicillin was discovered.

- Before antibiotics, 90% of children with bacterial meningitis died.

- increase antibiotic use coincided with increase childhood asthma & obesity

The gut!

- viruses, bacteria, fungi, protozoa

• Break down dietary fiber

• Produce certain vitamins (vitamin K, B vitamins)

• Trains the immune system

• Suppress growth of pathogenic bacteria

• Motility and intestinal function

• Drug metabolism (>50)

• Affect mood

- high fiber

- whole natural foods

- high fat, high sugar

- dietary emulsifiers (polysorbate 80 & carboxymethylcellulose)

- artificial sweeteners

- ultra-processed foods

one kilocalorie (kcal)

- the amount of heat required to raise the temperature of 1kg of water 1ºC

• Carbohydrates and Protein– ~4 kcal/gram

• Alcohol– ~7 kcal/gram

• Fat– ~9 kcal/gram

1. Age (older = BMR decrease)

2. Height (increase as you get taller)

3. Growth (increases during periods of growth)

4. Body composition (increases with mass)

5. Fever (increase BMR)6. Stress (increases BMR)

7. Environmental temperature (extreme temperatures increase BMR)

8. Fasting/starvation (decrease BMR)

9. Malnutrition (decrease BMR)

10. Thyroxine (hyperthyroidism=increase, hypothyroidism=decrease)

Men = Body weight (lbs) x 11 kcal/lb

Women = Body weight (lbs) x 10 kcal/lb

(e.g. 130 lbs x 10 kcal = 1300 kcal per day)

the harris-benedict equation (weight, height and age)

1. Activity tables (sum all activity for the day)

2. Activity factors (simply multiply by a factor)

- Inactive = basal metabolism x 1.3- Average = basal metabolism x 1.5- Active = basal metabolism x 1.75

increases; increasing

e.g. cycling 15 mph [110 lb. = 5.4; 200 lb. = 9.8]

Basal metabolism: 130 lb. x 10 = 1300 kcal

Add physical activity: 1300 x 1.3 = 1690 kcal

Basal + PA: 1690 kcal

Dietary thermogenesis: 1690 x 0.10 (for 10%) = 169

Total: 1859 kcal

Physiological Influences for Hunger

• Empty stomach

• Gastric contractions

• Absence of nutrients

• GI hormones (elevated ghrelin)

• Endorphins (brain’s pleasure compounds)

Why we stop eating

• Presence of food triggers stretch receptors

• Nutrients in intestine elicit satiety hormones

• GLP-1

• CCK

Why we do not start eating

• Nutrients in blood signal brain

• As nutrients diminish, satiety diminishes and hunger develops

• Hunger hormones increase

• Ghrelin

men: 3%

women: 12%

*vital for metabolic processes

(bone marrow, CNS, internal organs)

men 18-25% (≥26% classified as obesity)

women 25-31% (≥32% classified as obesity)

men 14-17%

women 21-24%

infertility, develop depression, abnormal hunger regulation, unable to keep warm

Excess fat in the chest and stomach areas (apple-shaped; visceral/central/abdominal fat) = higher risk for diabetes, heart disease, and hypertension

than excess fat in thehips, thighs, and buttocks (pear- shaped; subcutaneous fat).

At risk when waist is:women > 88 cm (women)man > 102 cm (men)

Presence of 3 of the following:

• Abdominal obesity

– Waist circumference greater than 102 cm (40 inches) for men,

– Greater than 88 cm (35 inches) for women.

• Elevated levels of triglycerides (1.7 mmol/L).

• Low levels of HDL (<1.0 mmol/L for men & 1.2 mmol/L for women)

• High blood pressure/hypertension (> 130/85)

• Impaired fasting glucose (> 6.1 mmol/L)

1. Fat-fold measure

2. Underwater weighing

3. Bioelectrical impedance

4. DXA

use caliper to gauge thickness of a fold of skin on back of arm (tricep), below shoulder blade (subscapular), chest, abdomen, thigh

measure body density by weighing person first on land and then submerged in water. Uses the amount of water displaced and the known density of fat mass and lean mass. By volume, fat weighs less than muscle, and kg for kg, fat, and muscle each have a constant mass and displace a specific amount of water.

use low-intensity electrical current. Lean tissues conduct more current, fat more resistant to current.

*muscle conducts more current

use low-dose x-ray absorption to measure lean and fat mass and bone density

*most accurate

very different from healthy eating

- non-lasting, trendy diets

Greatest weight loss is during the 1st week of dieting...

– It is a loss of CHO and H2O (70% H 2 O, 25% fat, 5% lean mass)

– We lose primarily glycogen: 1 gram glycogen: 3 g H 2 O

– Rapid weight regain when you resume normal eating after 1 wk

**Begining loss is water weight

• In 2nd week of dieting...– 20% H 2 O– Fat and Lean mass

• In 3rd week of dieting...– Minimal H 2 O loss– Fat and Lean mass

Resistance exercises and protein

Weight loss becomes increasingly difficult because you need fewer kcal to maintain new lower body weight (basal energy needs are tied to body weight – and they go down as body weight goes down)

1. Hyperplasia

2. Hypertrophy

single cell can give rise to new cells

cells get bigger

Occurs at critical periods in life: adipose cell # increases at late childhood; puberty; when cells reach maximum

promotes fat storage in adipose and muscle

*people with high LPL store fat very efficiently

individuals with obesity have more LPL activity per fat cell and more fat cells

- even modest excess in energy intake has more dramatic effect in an individual with obesity versus lean

*makes weight loss difficult

gender-specific hormones: in women fat cells in breasts, hips & thighs produce more LPL and in men cells in abdomen produce more LPL

after weight loss - LPL increases – explains why you lose weight and regain so easily -- set point; the increase is more dramatic in individuals with obesity* takes at least a year to 'reset'

– low dose naltrexone (medication used to manage alcohol and opioid dependency) plus bupropion (antidepressant that’s also prescribed for smoking cessation)

– work on two separate areas of the brain that control hunger and cravings

– oral tablet

– GLP-1 (glucagon-like peptide-1) is a satiety hormone found naturally in your body. Acts by decreasing appetite

– prefilled pen that you self-inject

– Blocks fat absorption in the intestine, therefore you take in fewer calories

– capsule taken during or just following each main meal

Jenny Craig

Weight watchers

• They are often hard to follow

• They are often very different from what we are accustomed to

• It’s easy to slip off the diet and “cheat”

• People want a quick fix that works

• Persistent obesity changes the biology of the body

- Ghrelin - 20% higher (hunger)

- PYY - 20% lower (satiety)

- Body acted as if starving “Post-dieting syndrome”

- Muscle biopsy – burns 20-25% less energy during low-intensity exercise & activities of daily living

- Skeletal muscle work efficiency increased

- Functional MRI

– activation in the attention and reward regions in response to food

- Caloric deprivation increases the reward value of high-calorie foods more than low-calorie foods

• Prolonged fasting

• Bariatric surgery

• Liposuction

• Each of these carries risks and the latter are expensive

• Causes “intestinal starvation”

– 50 - 80% of intestinal nutrients are provided by the food we eat

– The balance is provided by the bloodstream

• Mucus and cells are lost from the GI tract linings

• Different from intermittent fasting – latest trend– “In clinical trials, caloric restriction and intermittent fasting result in similar degrees of weight loss and improvement in insulin sensitivity.”

Only available to a certain clinical population

• over 18 years old

• BMI > 40 kg/m²

• BMI > 35kg/m² plus 1 or more of high cholesterol, high blood pressure,sleep apnea, diabetes, or joint problems

• have tried different ways to manage weight but it remains high

*Can reduce weight by ~50% and most can maintain the weight loss

- Risks of complications during and after surgery

- Very expensive

1. Gastric band – 40% of excess body weight over 24+ months

2. Gastric bypass – 60-85% of excess body weight within 12-18 months

3. Sleeve gastrectomy – 50-80% of excess body weight within 12 months

• Maximum amount of fat removed is 5 litres (about 4.5 kg)

• Cosmetic surgery; not intended for weight loss

• Risks including that your skin may appear bumpy, wavy or withered due to uneven fat removal, poor skin elasticity and unusual healing. These changes may be permanent.

• Liposuction permanently removes fat cells from the targeted areas of the body. So, if you gain weight, the fat will still be stored in different parts of the body.

• Exercise regularly.

• Make small and comfortable changes in diet and physical activity.

• Eat breakfast.

• Choose low-fat foods.

• Keep track of their weight, dietary intake, and physical activity level.

• Exercise little

• Use popular/fad diets

• Make drastic and unpleasant changes in their diets and physical activity levels

• Take diet supplements

• Cope with problems and stress by eating

• Established in 1994 to try to identify behaviors associated with long term weight loss success.

• Largest observational study of weight maintenance and includes individuals who have maintained a weight loss of at least 30 lbs for at least 1 year.

• 98% modify their food intake in some permanent way: portion control, low fat diet

• 90% exercise at least 1 hour per day, burning at least 400 calories per session

• 78% eat breakfast every day

• 75% weigh themselves once a week

• 62% watch less than 10 hours of TV per week

• Average daily calorie intake for women = 1306 kcal

• Average daily calorie intake for men = 1685 kcal

• When people eat calories in the form of solid food, they naturally compensate by reducing the rest of their food intake. But when people ingest liquid calories (alcohol, juice or soda), they don't compensate for them by eating fewer calories.

• The mechanisms controlling hunger and thirst are completely different, and liquids — even if they contain calories — don't seem to satisfy hunger even if they quench your thirst.

• Fluid calories do not hold strong satiety properties. "When the number and type of calories are the same, the calories in liquid form won't suppress ghrelin as effectively as if the same calories were in solid form," says David Cummings, Associate Professor of Medicine at the University of Washington.

• Fortunately, fluids with food in them, such as soups, are very satiating