Nutrition Ch. 4
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| To much fat as well as __ _______ fat causes health risks? | to little
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| Fat is a member of what class? | lipids
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| What are triglycerides? | fats and oils
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| What are the lipids in foods and in the body include? | triglycerides, phospholipids, and sterols
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| What do lipids provide the body with? | energy
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| The body's compacity to store fat it? | unlimited
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| In what kind of tissue are the lipids stored in? | adipose tissue
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| What do fat cells secrete? | Secrete hormones that help to regulate the appetite and influence other body functions
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| The fat stored in fat cells supplies how much of the ongoing energy needs when the body is at rest? | 60%
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| Fat cells give more energy when? | when there are greater energy needs, or when there is food deprivation
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| The body cannot convert fat into what? | glucose, for the brain and nerves
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| When there is not enough glucose for the brain the brain can derive half of its energy from its own form of fat called? | ketones, but they will still need glucose
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| What other roles does fat serve in the body? | Skin=natural oils
Scalp=norish the hair
Layer of fat under skin=insulates
Fat beneth kidney=protects from being damaged
Breasts=protects mammory glands
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| What do phospholipids and the sterol cholesterol help maintain? | the structure and health of all cells
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| What are people referring to when they say "i'm too fat"? | triglycerides
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| What does triglycerides mean? | three fatty acids attached to a glycerol "backbone"
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| When energy from any energy yielding nutrient is to be stored as fat, the nutrient is first? | broken into small fragments
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| Then the fragments are linked together in chains called? | fatty acids
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| Fatty acids are then? | packed 3 at a time with glycerol
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| In what 2 ways to chains differ? | length and in degree of saturation
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| If every avaliable carbon is filled to capacidty with hydrogen atims, the cahin is called? | a saturated fatty acid
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| A saturated fatty acid is fully loaded with? | hydrogen atoms and has only single bonds between carbon
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| In what foods are hydrogen atoms missing from fatty acid chains? | Plants and fish
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| The places where the hydrogen atoms are missing are points called? | unsaturated
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| When there are points of unsaturation they are called? | unsaturated fatty acids
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| An unsaturated fatty acid has at least? | one double bond between carbons
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| What are the three types of fatty acids? | saturated, monosaturated, and polysaturated
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| What are monounsaturated fatty acids? | a fatty acid that has one point of unsaturation
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| What kind of fatty acid has 2 or more points of unsaturation? | polyunsaturated fatty acid
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| Fats that contain short chains of unsaturated fatty acids are? | softer at room temp and melt faster
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| Saturation also influences what? | stability
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| What kinds of fatty acids spoil faster because their double bonds are unstable? | polyunsaturated
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| The oxidation of unsaturated fats produces a variety of compounds that? | smell and taste rancid
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| Fats can become _______ when exposed to oxygen? | rancid
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| What kind of fats are not effected much by oxidation? | saturated
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| Manufacturers can protect spoilege in what three ways? | sealed and refirgerated, may add antioxidants, they may saturate some or all of the points of unsaturation by adding hydrogen atoms
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| What is hydrogenation? | where you saturate some or all of the points of unsaturation by adding hydrogen atoms
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| What are antioxidants? | as a food additive, preservatives that delay or prevent rancidity of foods and other damage to food by oxygen
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| What are BHS, AND BHT | perservatives commonly used to slow the development of "off" flavors, odors, and color changes caused by oxidation
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| What is hydrogenation? | a chemical procss by which hydrogen atoms are added to monounsaturated or polyunsaturated fats to reduce the number of double bonds, making the fats more saturated and more resistant to oxidation
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| What are the two advantages of hydrogenation? | protects against oxidation, and also alters the texture of foods by increasing the solidity of fats
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| When partially hydogenated vegie oil is changed to? | butter
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| The disadvantage is that hydrogenation makes polyunsatured fats? | more saturated
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| What is another disadvantage of hydrogenation for the fats that remain unsaturated? | they change from cis to trans
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| What is a trans fatty acid? | where the hydrogen atoms next to the double bonds are on opposite sides of the carbon chains
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| In the body trans fatty acids act like? | staturated fats
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| Trans fatty acids can lead to? | hearth disease
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| What two fatty acids can the body not make for themselves? | linoleic acid and linolenic acid
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| Both linoleic acid and linolenic acid are? | polyunsaturaed
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| linoleic acid and linolenic acid cannot be produced by the body therefore they are? | essential fatty acids
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| Where are the essential fatty acids found? | plant oils
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| How does linoleic acid and linolenic acids help the body? | it helps regulate bp, clots, blood lipid concentration, immune system, inflammatory response and many others, serve as structural component of cell membranes
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| What is linoleic acids? | omega 6 fatty acid
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| Where is it found (linoleic acid)? | seeds of plants and oils from seeds
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| What is linolenic acid? | omega 3 fatty acids (also includes EPA and DHA)
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| Where is linolenic acid found? | fish oil
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| Both EPA and DHA are needed for? | normal brain development
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| DHA is also active in? | the retina of the eye
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| Omega 3 fatty acids are essentail for? | prevention of heart disease, diabetes, hypertension, arthritis, and cancer
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| What are phospholipids and sterols? | other classes of lipids
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| phospholipids and sterols make up how much lipids in the body? | 5%
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| What are lecithins? | type of phospholipids
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| lecithins have a backbone of? | glycerol
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| On lecithins the third fatty acid place there is a? | phosphate group (choline)
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| What does the phosphate group on lecithins allow? | enables them to dissolve in water (to mix fat with water)
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| In what are phospholipids found? | eggs, liver, soybeans, wheat germ, and peanuts
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| What are the roles of phospholipids? | constituents of cell membranes
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| Phospholipids also act as what in the body? | emulsifiers
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| Why are lecithins not essential nutrients? | they are made from scratch by the liver
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| What are sterols? | large, complex molecules consisting of interconnected rings of carbon.
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| What is the most familiar sterol? | cholesterol (vit. D and sex hormones)
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| What is richest in cholesterol? | organ meats, liver, kidney, and eggs
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| Plant sterols interfere with? | cholesterol absorption
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| A diet rich in plant sterols lowers? | blood cholesterol
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| They is cholesterol not an essential nutrient? | it is made by the body, liver
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| Cholesterol can be made in the liver with what? | glucose or fatty acids
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| Where does most of the body's cholesterol end up? | cell membranes
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| In what two ways does cholesterol leave the liver? | made into bile, stored in gallbladder and delievered to intestines, 2. travel by blood stream to all body cells
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| Why is the cholesterol bile released into the intestine? | to aid in digestine
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| What are lipoproteins? | lipids attached to proteins
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| Cholestorol is harmful to the body when? | it deposits in the artery walls
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| What do deposts of cholesterol in artery walls contribute to? | atherosclerosis
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| A person who eats a diet high in saturated fats or trans fats is at risk for? | cardivascular disease
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| CVD is the ? | number one killer of adults
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| What are the two types of lipoproteins? | LDL and HDL
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| high LDL cholestoral increases? | the liklehood of heart disease and earlier
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| High HDL cholestoral lowers? | disease risk
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| What raised LIL? | high saturated fat and high trans fat
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| Fats from where are the main source of saturated fats? | animal
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| to minimize intake of saturated fats people should eat less? | meat
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| What foods contain a lot of trans fats? | butter, fast food, chips, and baked goods
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| What is the daily intake of Trans fatty acids? | 6 grams per day
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| What are major sources of saturated fats? | whole milk, fatty cuts of beef or pork, tropical oils, and shortening
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| What are major sources of cholesterol? | egg,meat,cheese,milk
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| What are major sources of monounsaturated fats? | olive oil, avocados
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| What are major sources of polyunsaturated fats? | vegie oil, nut and seeds
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| Olive oil has what that helps protect against heart disease? | phytochemicals
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| What does omega 6 fatty acid do? | lowers total blood cholesterol and LDL
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| What does omega 3 fatty acids do? | influence the function of the heart and blood vessels
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| EPA and DHA protect the heart by? | lowering blood triglycerides, prevent blood clots, protect against irregualar heart beat, lower BP, and defend inflammation
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| how much should one consume fish? | 2 times a week
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| Why should we not eat fried fish? | saturated and trans fat
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| Supplements of 2 grams a day of EPA or more than 3 grams of fish oil? | interfere with blood clotting
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| What are the 2 potentially toxic vitamins? | A and D
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| How much of linoleic acid and linolenic acid should be in the daily energy intake? | linoleic acid provides 5 to 10% linolenic acid 0.6 to 1.2%
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| You should eat diets low in? | saturated, trans fat, and cholesterol
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| When monounsaturated fat such as olive oil replaces saturated and trans fats in a diet it? | lowers the risk of heart disease
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| Fats change the __________ of foods? | flavor and aroma
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| What four vitamins are soluble in fat? | A D E K
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| What is most important for people? | to control portion sizes, particularly portions of fatty foods
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| What are examples of added fats? | dessert topping, butter, oil, dressing
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| Milk and yogurt are rich in? | Ca+ and protein
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| What foods are solid fats? | whipped cream, sour cream, and cream cheese
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| Cheeses are major contributors of? | saturated fat
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| Meat conceal a good deal of what? | fat (saturated)
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| What are the 4 categories of fat? | very lean, lean, medium fat, and high fat meats
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| What is the daily allowance for meat? | 5 to 7 oz
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| When looking for meat or pork you should look for? | loin or round
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| What foods help lower saturated fat, cholestrol, and total fat? | vegies, fruit, whole grains, and legumes
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| The softer a fat is? | the more unsaturated it is
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| Animal fats are? | more saturated
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| You should have at least how much fat each meal? | a tsp
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| People who want to remain constant should? | read labels, limit fat, and seek out polyunsaturated and monounsaturated fats
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| Coconut oil and palm oil? | raise blood cholesterol
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| What are fat replacers? | ingredients that replace some or all of the functions of fat in foods and may or may not provide energy
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| What are artificial fats? | zero energy fat replacers that are chemically synthesized to mimic the sensory and cooking qualities of natually occurring fats but are totally or partially resistant to digestion
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| What is olestra? | a synthetic fat made from sucrose and fatty acids that provides zero kcalories per gram (sucrose polyester)
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| What is olestra made of? | a sucrose molecule with 6-8 fatty acids attached
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| Enzymes in the digestive tract cannot break what? | the bonds of olestra, so it passes the GI system unabsorbed
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| 2 questions the FDA asks about olestra? | is olestra toxic? and does olestra affect either nutrient absorption or the health of the GI tract?
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| What do some people experience with olestra? | cramps, gas, bloating, and diarrhea
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| Vegies and fruits contain how much fat? | very little
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| What is protein? | a nutrient that can be used as fuel, provides machinery for getting things done
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| Chain length= | Number of carbons
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| Saturation= | number of hydrogens
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| 1 hydrogen missing= | monounsaturated
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| 2 or more hydrogen missing= | polyunsaturated
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| What is the bad cholesterol? | LDL
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| What is good Cholesterol? | HDL
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| To lower cholesterol? | lower intake of meat products
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