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Chapter 5
Nutrition
| Question | Answer |
|---|---|
| Fats | One form of a larger group of water-insoluble substances called lipids. |
| Lipids | Found in foods my be solid (fats) or liquids (oils) at room temp. |
| Triglycerides | Most common food based fat. |
| Glycerol | An alcohol composed of three carbon atoms. |
| Phospholipids | Are water soluble, regulate transport of substances into and out of cells; aid digestion of dietary fats. |
| Cholesterol | Most common sterol in the diet. Our body synthesizes cholesterol in the liver and intestines. |
| Setrols | Have a ring structure. |
| Fatty acid chain length | Determines how the fat is digested, absorbed and transported. |
| Short-chain fatty acids | Usually fewer than 6 carbons in length |
| Medium-chain fatty acids | 6-12 carbons in length |
| Long-chain fatty acids | are 14 or more carbons in length |
| Saturated fatty acids | Have no double bonds, and in general are detrimental to health. Solid at room temperature. |
| Monounsaturated fatty acids | Have one double bond that excludes hydrogen and are generally protective. |
| Polyunsaturated fatty acids | Have more than one double bond and contain even less hydrogen and are generally protective. |
| Unsaturated fats | Are liquid at room temperature. Can be cis or trans |
| Trans fatty acids | Are especially harmful, produced by hydrogenation and there is an overwhelming evidence associating trans fats with increased risk for cardiovascular disease. |
| Essential fatty acids | Have unique health benefits, needed for healthy functioning but the body does not make them, must be obtained from food. |
| Linoleic acid | Omega-6 fatty acid, found in vegetable and nut oils and is essential to human health. Is required for the lipoproteins that transport fats in our blood. |
| Most common omega-3 fatty acids | Alpha-linolenic acid (ALA) is derived from primarily from plants. |
| Two omega 3 fatty acids | Are found in fish: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Particularly the fish that contain more oil, such as salmon and tuna. |
| Diets high in omega-3 fatty acids | Contribute to reduced inflammation, improved blood lipid profiles, and reduced risk for cardiovascular disease and cardiac death. |
| Fats | Provide energy, provides 30-70% of the energy used at rest, fuels physical activity, enables the transport of fat-soluble vitamins, and helps maintain cell function. |
| Adrenaline | Signals the pancreas to decrease insulin production. |
| Insulin | Inhibits fat breakdown |
| Body fat | stores energy for later use, provides protection, it protects our organs and acts as insulation to retain body heat. |
| Dietary fat | contributes to the flavor, texture, and satiety of foods. Fat is compact, you can eat a lot of fat without feeling overfull. |
| Liver | Assist in fat digestion, produces bile and sends it to the gallbladder for storage. |
| Gallbladder | Assist in fat digestion, releases bile into the small intestine to help break up fat into small droplets. |
| Pancreas | Assist in fat digestion, enzymes break fatty acids away from their glycerol backbone. |
| Visible fat | Butter, cream, mayonnaise, and salad oils. Eat in moderation and when possible select oils over solid fats like butter or margarine. |
| Fat free | Means less than 0.5g of fat |
| Low fat | Means 3g or less of fat |
| Reduced (less) fat | Means at least 25% less fat than a standard serving. |
| Light (fat) | Means 1/3 fewer calories or 50% less fat. |
| AMDR | Acceptable Macronutrient Distribution Range |
| AMDR for fat | 20-30% of total energy intake. Athletes are advised to consume 20-25% from fat, 55-60% from carbohydrates, and 12-15% from protein. |
| Adequate intake of linoleic acid | 11 to 17g per day for men 11 to 12g per day for women |
| Adequate intake of alpha linoleic acid | 1.6g per day for men 1.1g per day for women |
| Primary sources of saturated fats | mixed dishes, animal products, baked goods, sweets, snack foods, prepared vegetables, salad dressings and condiments. Recommended intake of saturated fats is less than 10% of total energy. |
| Avoid trans fats | Should be kept to an absolute minimum, negative effects can be dramatic, increased risk of cardiovascular disease. Trans fats are found in deep fried food, frozen foods, snacks and bakery products. |
| Dietary cholesterol | The body can make cholesterol. We absorb only about 40-60% of the cholesterol we consume. Keeping saturated fat low helps avoid excessive cholesterol levels in our blood. Cholesterol intake should range from 100-300mg per day. |
| Beneficial fats | Pick plants: plant oils, avocados, olives, nuts, nut butters, and seed. Nuts should be consumed in moderation. |
| Switch to fish | To increase intake of EPA and DHA replace a meat based meal with fish at least twice a week. Caution: Large amounts of certain fish may contain harmful contaminants. |
| Fat replacers | Contribute minimally to weight loss, can have side effects including gastrointestinal distress. |
| Cardiovascular disease (CVD) | General term used to refer to any abnormal condition involving dysfunction of the heart and blood vessels. Including coronary heart disease (CHD) and stroke. |
| Atherosclerosis | Narrowing of arteries, plaques are deposits that narrow blood vessels, arteries damaged by atherosclerosis become narrow and stiff |
| Hypertension | Is defined as blood pressure above the normal range. It is one of the major chronic diseases in the United States, increases the risk for heart attack and stroke, can also damage the kidneys, reduce brain function and impair mobility. |
| Systolic blood pressure | Represents the pressure exerted in arteries as the heart contracts. Normal systolic blood pressure is less than 120mm Hg |
| Diastolic blood pressure | Represents pressure in arteries between contractions. Normal diastolic blood pressure is less than 80mm Hg. |
| Risk factors that influence cardiovascular disease (CVD) | Overweight, obesity, physical inactivity, smoking , Type 2 diabetes, inflammation and abnormal blood lipids. |
| Very low density lipoproteins (VLDLs) | Primarily transport triglycerides. Diets high in fat, simple sugars and extra calories can increase production of VLDL's. Exercise can reduce VLDL's. |
| Low density lipoproteins (LDLs) | Deliver cholesterol to the cells, diets high in saturated fats decrease removal of LDL's. High levels of LDLs increase risk for CVD. |
| High density lipoproteins HDLs) | Facilitate removal of cholesterol from the circulatory system. High HDLs are associated with a low risk for CVD. |
Created by:
askilton
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