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Nutrition Ch.5
Essential enery-supplying nutrients
| Question | Answer |
|---|---|
| Some fats are essential for good health? (T or F) | True |
| Fat is a primary source of energy during exercise? (T or F) | True |
| Fried foods are relatively nutritious as long as vegetable shortening is used to fry food. (T or F) | False- they are HIGH in TRANS FATTY ACIDS |
| Cholesterol is? | produced by the body |
| Fatty acids w. one double bond in part of the chain are? | monounsaturated |
| Most plant oils contain? | both saturated and unsaturated fats |
| Alpha-linolenic acid (ALA) is? | found in leafy green vegs, flaxseed, soy milk, walnuts, and almonds |
| Fats | Are a major source of fuel for the body at rest |
| What compound in the blood breaks apart the triglycerides in chylomicrons, freeing their fatty acids for uptake by body cells? | Lipoprotein lipase |
| Saturated fat intake should be? | less than 10% of total energy |
| 3 healthful foods rich in beneficial fats are? | vegs, fish and nuts |
| The essential fatty acids linoleic acid and alpha-linolenic acid are polyunsaturated fatty acids? (T or F) | True |
| When fatty chyme enters the small intestine, bile causes the fat droplets to dissolve in water? (T or F) | False- bile from the gallbladder causes fat to break into smaller droplets |
| 3 kinds of fats | 1. triglycerides 2.Phospholipids 3. Sterols |
| Fats (insoluble in water) are just one form of a much larger and more diverse group of organic substances called | Lipids |
| Room temperature 1. Solid fats example are? 2. Liquid fats example are? | 1. Butter 2. Oils like olive oil |
| 95% of the fat we eat is in the form of? | Triglycerides |
| Molecule consisting of 3 fatty acids attached to a 3-carbon glycerol backbone (aka glycerol+fatty acid= ?) | Triglyceride |
| Long chains of carbon atoms bound to each other as well as hydrogen atoms (contain carboxyl group at end of their chain) | Fatty acids |
| The backbone of a triglyceride molecule, is an alcohol composed of 3 carbon atoms | Glycerol |
| Form in which most our body fat is stored? | Triglyceride/Adipose tissue (adip- means fat) |
| Found in limited # of foods: egg yolks, liver, peanuts, soybeans, and some processed foods | Phospholipids |
| Have 2 fatty acids and a glycerol backbone bond to another compound that contains phosphates (soluble in water) | Phospholipid |
| 1.Transports fats in the blood stream 2.in cell membranes regulates transport of substances into and out of the cell 3. Helps with digestion of dietary fats | Phospholipids |
| The liver uses phospholipids called _________ to make bile | Lecithins |
| Phosphorus (mineral) combines with oxygen to make | Phosphate |
| Lipid with a multiring structure in animal and plant foods and produced in the body | Sterols |
| Most common sterol in the diet? | Cholesterol |
| Found in the fatty part of the animal product like butter, egg yolks, whole milk, meats, and poultry | Cholesterol |
| Cholesterol is synthesized in the | liver and intestines |
| High levels of cholesterol is associated with? | Cardiovascular disease |
| The body uses cholesterol to synthesize what? | sex hormones (estrogen,andogen, progesterone); bile; adrenal hormones; and vitamin d |
| What fatty acid is generally solid at room temp? | Saturated |
| Triglycerides are classified by 3 factors | 1. Chain length(# carbons in ea. fatty acid) 2. Level of saturation (how much hydrogen H; is attached to each carbon atom in the fatty acid chain) 3. Shape (how they are commercially processed) |
| Fatty acid chain lengths | short (<6 carbons); med (6-12 carbons); long (>14 carbons) **short/med are digested + absorbed quicker |
| A fatty acid chain with NO CARBONS BONDED together w/a double bond (solid at room temp) | Saturated Fatty Acid (SFA) ** every carbon atom in the chain is SATURATED w/hydrogen** |
| Examples of food HIGH in SATURATED FATTY ACIDS | coconut oil/ palm oil/ palm kernel oil, butter, cream, whole milk, lard and beef |
| A fatty acid that has two carbons in the chain bound to each other with one double bond **lacks hydrogen at one part of the molecule** (liquid at room temp) | MONOUNSATURATED FATTY ACID (MUFA) |
| Fatty acid chain with 2 sides carbon and 2 sides hydrogen | saturated fatty acid |
| Fatty acid with a carbon instead of a hydrogen | unsaturated acid |
| Polyunsaturated fatty acid (PUFA) | A fatty acid that has more than one double bond in the chain |
| Examples of food high in MUFA | olive oil, canola oil, cashew nuts |
| Animal-based foods high in saturated fats | 40-60% of their energy from saturated fats |
| Plant-based foods high in unsaturated fats | 80-90% energy from mono and poly unsaturated fats |
| Examples of food high in PUFA | Canola, corn and safflower |
| Most oils are good source of | MUFA and PUFA |
| Diets high in plant foods are lower in saturated fat and are healthier then__________ | diets high in animal products |
| Unsaturated fat is best for you and has a KINK along their length | PUFA (walnuts, tuna, sesame oil)** Kink keeps it liquid form at room temp** |
| Hydrogenation is | The process of adding hydrogen to unsaturated fatty acids making them more saturated and thereby more solid at room temp |
| Unsaturated fatty acids come in 2 forms | 1. cis fatty acid 2. trans fatty acid |
| CIS FATTY ACID | has KINK at double carbon bond |
| TRANS FATTY ACID | STRAIGHTER/MORE RIGID (HARMFUL FATTY ACID) |
| Trans fat and saturated fat is associated with | CARDIOVASCULAR DISEASE |
| Essential Fatty Acids (EFAs) | Fatty acids that must be consumed in the diet b/c they cannot be made by our body |
| 2 groups of EFAs | 1. omega-6 and omega-3 |
| Fatty acid w/double bond 6 carbons from the omega end | Omega-6 (aka Linoleic acid) |
| Fatty acid w/ double bond 3 carbons 3 kinds | Omega- 3 1. ALA alpha-linolenic 2.EPA eicosapentaenoic 3. DHA docosahexaenoic) |
| Most common omega-3; comes from dark green leafy vegs, flaxseeds+oil, soybeans+oils, walnuts+oils and canola oil | ALA: Alpha-linolenic acid |
| omega-3 fatty acid available from marine foods and metabolic derivative of alpha-linolenic acid (salmon-tuna higher in it) | EPA and DHA |
| EICOSANOIDS | synthesized from fatty acids with 20 carbon atoms; essential to growth and health |
| What on a label box of cookies would alert you to the presence of trans fatty acids? | partially hydrogenated vegetable oil |
| Key component of cell membranes are? | phospholipids |
| what element present in protein is not present in carbs or fats? | nitrogen |
| we needs to obtain essential fatty acids from foods (T or F)? | True |
| Of the 20 amino acids used by humans, how many are considered essential? | 9 |
| 5 functions of fats | 1. Provide energy 2. Allow transport of fat-soluble vitamins 3. Maintain cell function 4. Provides protect to body 5. Contribute to flavor,texture and satiety foods |
| Primary source of energy b/c has 2x the energy (9 kcal/gram) of carb/protein (4 kcal/gram) | FAT |
| 30-70% of our energy comes from where? | FAT |
| Adrenaline also signals the pancreas to DECREASE ______ production. This is important b/c __________ inhibits fat breakdown | insulin |
| Dietary fat allows for transport of fat soluble vitamins which are: | 1. D- maintain bone health 2. E- protects cell membranes 3. K- important for blood clotting/bone health 4. A- vision |
| Primary site of stored energy, pads our body and protects our organs | Adipose Tissue |
| To much stored fat can cause an increase in? | type 2 diabetes and cardiovascular disease |
| What is more sating then carbs, takes longer to digest and helps make you feel fuller for alonger period of time as energy is slowly released into your bloodstream? | FATS |
| Fat is not soluble in water so it gets help from bile in the _________(1) and digestive enzymes from the __________ (2) | 1. gallbladder 2.pancreas |
| Majority of lipid digestion takes place where? | small intestine |
| Transports lipid digestion products to the enterocytes | Micelles |
| sodium bicarb is in what accessory organ? | pancreas |
| A spherical compound in which fat clusters in the center of the phospholipids and proteins form the outside of the sphere | Lipoprotein |
| A specific lipoprotein procuded in the enterocyte to transport fat from a meal | Chylomicron |
| An enzyme that sits on the outside of cells and breaks apart triglycerides in chylomicrons, so that their fatty acids can be removed and taken up by the cell | L.P.L lipoprotein lipase |
| Primary storage site for triglycerides and only body cell w/significant fat-storage capacity | Adipose cell |
| Fats added like butter,cream,mayo,salad oils... etc are | visible fats |
| fats not apparent like reg-fat dairy products, marbling in meat, fried foods | hidden fats |
| Decipher Label Claims of fats 1. less than 0.5g of fat 2. 3g or less of fat 3. atleast 25% less fat as compared to standard serving 4. 1/3 less calories or 50% less fat as compared w/ a standard serving amount | 1. FAT FREE 2. LOW FAT 3. REDUCED/LESS FAT 4. LIGHT |
| AMDR for fat is? | 20-35% of total energy intake |
| If you an athlete you've been advised to consum less fat amd more carbs what would the fat,carb and protein % for the AMDR be? | 20-25% fat; 55-60% carbs; 12-15% protein |
| cardiovascular disease is linked to sat and trans fats; intake of sat fat should be___________ | less than 10% of total energy |
| Primary sources of saturated fats in America (4) | 1. mixed dishes 2. animal produces 3. baked goods,sweets, and snack foods 4. prepared vegs, salad dress, and condiments |
| Tabel 5.1 Omega-3 Fatty Acid p.157 | Flaxseed oil 1 tbsp.= 7.25 omega-3 |
| Majority of trans fats come from? | deep-fried; fast/frozen foods, snacks, and bakery products |
| Diets high in trans fat are thought to cause _____________ more than saturdated fats | cardiovascular disease |
| Dietary fat is associated with? | Prostate cancer |
| keeping ______ low keeps dietary cholesterol low | saturated fats |
| Body absorbs only _____________ cholesterol consumed. Rest is excreted through feces | 40-60% |
| Selecting beneficial fats switch to.... | 1. plants (nuts-walnuts) 2. fish (replace meat 2x a week; choose salmon, trout, flounder, sole, mahi mahi, and shellfish) |
| Fat replacer out in 1996; didn't help American loose weight and was short-lived | Olestra |
| Substances used to replace the typical fats found in foods | Fat replacer |
| C.V.D is? | CARDIOVASCULAR DISEASE: Any abnormal condition involving dysfunction of the heart |
| Two C.V.D with the highest mortality rate | 1. C.H.D (coronary heart disease) aka C.A.D. (coronary artery disease) 2. Stroke aka cerebrovascular disease |
| Angina pectoris | chest pain |
| CHD/CAD can cause a myocardial infarction/MI also known as | Heart attack |
| Disease that the blood vessels supplying the heart become blocked/constricted. Reduces the flow of blood and the oxygen/nutrients it carries | coronary heart disease aka coronary artery disease |
| Disease that is caused by a blockage of one of the blood vessels supplying the BRAIN (cerebral arteries) | Stroke aka cerebrovascular disease |
| Disease in which arterial walls accumulate deposits of lipids and scar tissue that build up to such a degree that they impair blood flow | Atherosclerosis |
| Platelets are | substances in the blood that prevent clotting |
| 2 conditions that underlie CHD and stroke | 1. Atherosclerosis 2. Hypertension |
| 1. Normal BP 2. Prehypertension 3. Hypertension/High BP | 1. 120/80 2. 120-139/ 80-89 3. 140+/ 90+ |
| Primary/essential hypertension is hereditary for ______ % of people | 45-55% |
| Other factors for HTN | age, race/ethnicity, fam history, genetics, sleep apnea, stressors, tobacco, obesity, low activity, alcohol, salt, low potassium intake |
| CVD factors w/in your control | 1. overweight/obesity 2. inactivity 3. smoking 4. type 2 diabetes 5. inflammation 6. abnormal blood lipids |
| 4 blood lipids | 1. Chylomicrons (made in sm. intestine) 2. VLDLs (very low density lipoproteins) 10% of protein 3. LDLs (low density lipoproteins) **BAD CHOLESTEROL 4. HDLs (high-density lipoproteins) 50% protein **GOOD CHOLESTEROL** |
| where are HDLs produced? | liver |
| Lipids are transported in the body via | chylomicrins, VLDLs, LDLs, and HDLs |
| Manage blood pressure | Limit Dietary Sodium Follow DASH diet |
| DASH diet (dietary approachs to stop hypertension) | Eating plan high in minerals that reduce hypertension including ca,mag, and potassium. Low in sodium 2,300mg/day on 2,000 kcal/diet), low sat fat, high fiber, 10 serving fruits/veggs a day |
Created by:
CChanako
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