A compound in food that can be converted to an active vitamin in the body, e.g. beta-carotene-->vitamin A, cholesterol-->vitamin D, tryptophan-->niacin.

Only in animal foods: meat, poultry, fish, eggs, dairy products. Intrinsic factor in stomach acid is needed for absorption.

Fat located beneath the abdominal wall, measured by waist circumference, associated with inflammation and higher risk for chronic disease.

Fiber, protein, fat

Beneficial in moderate doses, improves mental focus

In the US, dietary supplements are not required to be tested for content, safety or efficacy before being sold.

Opaque to prevent light degradation of riboflavin.

A ratio correlating weight to height and health risks. Overweight = 25-29.9, Obese= 30 or above. Not accurate with athletes, pregnant or lactating women.

Include foods with high energy density, increase portion sizes, eat more frequently, include liquid calories

Consume carbohydrate to replenish glycogen stores, protein to help repair/build muscle.

Precursor to vitamin A found in orange/yellow plant foods. Excess can cause a harmless orange tint to the skin.

Vitamin C: citrus fruits, peppers, strawberries, leafy green vegetables
Folate: leafy green vegetables, legumes, enriched grains

Carbohydrate is broken down to glucose, stored in glycogen, then converted to fat.
Protein is broken down into amino acids, which are used to build body proteins, then stripped of nitrogen and converted to body fat.
Fat is broken down to fatty acids and stored as body fat.

A surgery attaching the small intestine to a small stomach pouch to promote weight loss. Appropriate for individuals with a BMI over 40 (or over 35 with comorbidities).

Strength athletes need more protein to repair/build muscle. Endurance athletes need to replace amino acids used as fuel.

Fat-soluble: vitamins A, D, E, K. Travel with fat in the body and can be stored in body fat, creating greater risk for toxicity.
Water-soluble: B vitamins and vitamin C. Dissolve in water, readily excreted from the body, more vulnerable to cooking loss.

Vitamin D: fatty fish, fortified milk products
Vitamin K: leafy green vegetables

Basal metabolism - energy used for involuntary activities (breathing, circulation, etc.)
Physical activity - energy used for voluntary activities (walking, talking, etc.)
Thermic effect of food - energy used during digestion

Do not grocery shop while hungry, box up half your meal when served at a restaurant, use smaller plates/utensils, seek positive social support, use non-food rewards for meeting goals

A high carbohydrate diet is recommended to maximize glycogen stores and endurance.

Age, pollution, city, clothing, clouds, geography, homebound, season, skin pigment, sunscreen, time of day

Pre-formed vitamin A: milk products, egg yolks, fatty fish, butter, liver
Beta-carotene: sweet potatoes, carrots, broccoli, spinach
Vitamin E: vegetable oils

Increase: thyroxine, physical activity, muscle mass, stress, fever
Decrease: sleep, age, fasting/starvation

Claims too good to be true, testimonials, eliminates entire food groups, requires special products, no long term plan for weight maintenance.

If activity lasts less than 1 hour, water is sufficient to maintain hydration. If more than one hour, glucose and electrolytes are needed as well as fluid. Fluid needs increase in both hot and cold weather.