Chapter 5

Question 1

High-Fat Foods of the Mediterranean Diet 2

Answer 1

Features of diet:
- Whole foods
- Dietary focus
- Fatty fish
- Nuts (walnuts, almonds, potential benefits)

Question 2

High-Fat Foods of the Mediterranean Diet

Answer 2

Olive oil:
- Potential health benefits
- Darker the better (extra virgin)
- Cautions (calories, not a ‘magic’ potion)

Question 3

Recommendations for Fat Intakes

Answer 3

DRI:
- 20-35% of daily energy
- Less 10% saturated fat
- Women: 19-30 - 6 teaspoons/day
- Men 19-30 - 7 teaspoons/day

AI: Essential FAs (adults 19-50)
- Linolenic acid: 1.6 g/d (M), 1.1 g/d (F)
- Linoleic acid: 17 g/d (M), 12 g/d (F)

Question 4

Cholesterol

Answer 4

• Our body makes enough CHOL
• Helps keep cell membranes fluid and flexible
• Makes all the other hormones
• Lipoprotein (carries chol and fat to cells)
  1. LDL “Loser”
  2. HDL “Helper”
• Found in animal and plant products (e.g. meat, poultry, fish, eggs)

Question 5

Sterols

Answer 5

• No fatty acids - C and H are in rings
• Plant sterols
• Functions as hormones (chemical messages)
• Found in animal and plant products (e.g. meat, poultry, fish, eggs)

Question 6

Phospholipids

Answer 6

• Glycerol, two fatty acids, and a phosphorus molecule (soluble in water and fat).
• Food sources: egg yolks, liver, soybean, peanuts, wheat germ
• Functions: Emulsifier (salad dressing), lecithin, transport lipids, synthesized by the body, major constituent of a cell member

Question 7

Trans-Fatty Acids

Answer 7

• Avoid consumption
• Also called Partially-hydrogenated oils (PHOS)
• Man-made from vegetable oil by adding hydrogen, pressure to produce a stiffer fat (longer shelf life)
• Problem: increase LDL (“bad”) cholesterol - heart disease
  -FDA rule: No PHOS to foods by 2018
• Naturally found in animal products (beef and dairy) may have health benefits.

Question 8

Food Sources of Omega-3 Fatty Acids

Answer 8

• Vegetable oils (canola, flaxseed, soybean, walnut, wheat germ)
• Nuts and seeds (chia, flaxseeds, walnuts, soybeans
• Vegetables (soybeans)
• Fish and Seafood

Question 9

Food Sources of Omega-6 Fatty Acids

Answer 9

• Vegetable oils (corn, cottonseed, safflower, sesame, soybean, sunflower)
• Margarine made from these oils
• Nuts and seeds (cashews, walnuts, sunflower seeds, others)
• Poultry fat

Question 10

Polyunsaturated Fatty Acids (PUFA)

Answer 10

• More than one double bond
• Plant-based foods and oils (corn, soybeans, safflower oil)
• Improves blood cholesterol
• Decreases heart disease & risk of type 2 diabetes
• Essential fatty acids (linoleic and linolenic acids)

Question 11

Monounsaturated Fatty Acids

Answer 11

• One double bond
• Not full of hydrogen
• Good fat
• Plants sources (olive & canola oil, avocado and nuts)
• Improves blood cholesterol
• Decreases heart disease & risk of type 2 diabetes

Question 12

Saturated Fatty Acids

Answer 12

• Full of hydrogen
• Solid at room temperature
• Animal sources (milk, cream, butter, cheese, bacon, meat, eggs, poultry, ice cream)
• Some Plant sources (some nuts & tropical oils: coconut oil)
• Increased blood cholesterol
• Increases risk of heart disease & type 2 diabetes

Question 13

Triglycerides

Answer 13

• Most common type: butter, margarine, oils
• 2x the storage than CHO
• Structure: 1 Glycerol & 3 fatty acids
• Animal species

Question 14

What are the 4 types of lipids

Answer 14

• Triglycerides
• Phospholipids
• Sterols
• Waxes
• Note: most lipids are made up of fatty acids

Question 15

Dietary fat

Answer 15

• Fat provides concentrated energy
• 9 kcals in a gram of fat
• Fats contribute to the taste, and smell of food
• Stimulate the appetite and feeling of fullness “Satiety”

Question 16

Why we need fat

Answer 16

• Cushions vital organs
• Insulate against temperature extremes
• Transport fat-soluble vitamins (ADEK), phytochemicals + absorption
• Converts into other material: bile, Vit D, and hormones

Question 17

What do lipids do

Answer 17

• Perform muscular work
• Chief storage form for energy from excess foods eaten
• Forms cell membranes