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HLTH 230 > Chapter 5 > Flashcards

Chapter 5 Flashcards

1
Q

What is Fat made of (chemicals)

A

C, H, and O

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2
Q

What was the trend for fat diets in the 1980’s?

A

Avoid Fat

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3
Q

What the trend for fat diets now?

A

Eat lots of fat

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4
Q

What are Lipids?

A

A family of organic compounds that are not soluble in water

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5
Q

What are the 3 types of lipids?

A

1)Triglycerides
2)Phospholipids
3)Sterols

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6
Q

What are the two functions of the body’s fat?

A

1)Body chief storage form for excess food energy
2)Provides much of the energy needed for the body’s work

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7
Q

What are fat cells called?

A

Adipose Cells

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8
Q

How are adipose cells specialized for fat storage compared to other body cells?

A

Adipose cells can expand and multiply
Other cells have limited fat storage

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9
Q

How is adipose (fat) tissue active tissue?

A

Secretes hormones and produces enzymes that influence food intake and affect the body’s use of nutrients

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10
Q

True or False Fat is a more efficient form of energy than carbs and why?

A

True, fats pack more tightly together without allowing more fat to be stored compared to glycogen

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11
Q

What are 3 functions of fat other than energy?

A

Shock Absorbers (Surround vital organs)
Thermoregulation (insulates body)
Cell Membranes (lipids are a component of cell membranes)

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12
Q

Why is fat important for the body?

A

1)Needed Nutrients
2)Aids in the absorption of some phytochemicals
3)Essential Fatty Acids
4)People naturally like high-fat food

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13
Q

What is Satiety?

A

Feeling of fullness of satisfaction that people experience after meals

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13
Q

How does fat contribute to Satiety?

A

Trigger series of physiological events that slow the emptying stomach and promote satiety

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14
Q

What is the chemical makeup of triglycerides?

A

3 fatty acids + glycerol

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15
Q

What is the backbone of triglycerides?

A

Glycerol

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16
Q

Saturated Fatty Acids have ____ carbon bonds

A

single bonds

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17
Q

Unsaturated fatty acids have __ carbon bonds?

A

Double , triple, etc. carbon bonds

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18
Q

Omega-3 and Omega -6 Fatty acids are saturated or unsaturated?

A

PolyUNSATURATED

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19
Q

Polyunsaturated is?

A

More than one carbon carbon double + bond

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20
Q

Monounsaturated is?

A

Only one carbon-carbon double + bond

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21
Q

What does a degree of saturation effect?

A

Melting Temperature
(more unsaturated =more liquid fat at room temp)
(More saturated = more solid at room temp.)

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22
Q

What is the most common chain length in diets?

A

Long-chain fatty acids (12-24 carbons)
-Meat Seafood and Veggie oils

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23
Q

Where are medium (6-10) chain and short chain fatty acids found (less than 6)

A

Dairy Products

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24
Q

We should _______ saturated fats and _______trans fats?

A

Limiting

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25
Q

Instead of eating saturated and trans fats use?

A

Monounsaturated fats and polyunsaturated fats

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26
Q

T or F: The harder the fat the poorer the choice?

A

True

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27
Q

Animal and Tropical fats are majority saturated or unsaturated?

A

Saturated

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28
Q

Veggie oils are rich in saturated or unsaturated fatty acids?

A

UNSATURATED

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29
Q

Coconut and Palm oils are saturated or unsaturated fatty acids?

A

Saturated

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30
Q

What is hydrogenation?

A

A chemical process by which hydrogens are added to monounsaturated or polyunsaturated fatty acids to reduce the number of double bonds, making the fats more saturated and more resistant to oxidation.

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31
Q

How are trans-fatty acids formed?

A

A polyunsaturated fat is rarely fully hydrogenated: means some double bonds remain which change from cis to trans

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32
Q

Where are natural trans fats found?

A

Milk and Meat products but still declared on labeled

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33
Q

Where are trans fats declared?

A

Nutrition Facts label under trans declaration

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34
Q

What are the 3 advantages of hydrogenation?

A

1)Protects against oxidation by making polyunsaturated fats more saturated
-Increases shelf life

2) Alter the texture of food by making liquid veggie oils more solid.
-Improved food texture

3)Hydrogenated oil has a higher smoke point
-More stable in high cooking temp.

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35
Q

What are 2 alternative to hydrogenation?

A

1)Add BHA and BHT to react with oxygen before it can do damage
2)Keep Refrigerated

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36
Q

T of F Partially hydrogenated oils (PHO) were banned in 2018? (trans fats)

A

True

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37
Q

What are phospholipids made of chemically?

A

2 fatty acids + glycerol + a phosphorus containing molecule

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38
Q

What is a emulsifier?

A

A substance that mixes with both fat and water and disperses that fat in the water forming an emulsions
(Oil and Vinegar)

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39
Q

T or F Phospholipids are Emulsifiers?

A

True

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40
Q

What is Lecithin?

A

Type of fat that plays in a role in a cells membranes along with phospholipids
(Mayo, Eggs, Peanuts)
Provides kcal cuz its a fat

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41
Q

True or False Lecithin can be used to promote health?

A

Not special ability to promote health because the body makes all it needs

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42
Q

How are phospholipids considered emulsifiers?

A

Help fat travel back and forth across the lipid-containing membrane of cells into the water fluid on both sides

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43
Q

What are sterols?

A

Large molecules consisting of interconnected rings of carbon atoms with side chains of carbon, hydrogen and oxygen

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44
Q

What are two types of sterols?

A

Cholesterol: from animals
Phytosterols: From plants

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45
Q

How do phytosterols lower cholesterol?

A

Compete with cholesterol for absorption

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46
Q

Vitamin D and Sex hormones are what type of lipid?

A

Sterols

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47
Q

What sterol is responsible for bile production?

A

Cholesterol

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48
Q

Why is the emulsification of fats via by important?

A

Allows fats to contact enzymes in watery fluid to split the fatty acids from the glycerol backbone for absorption (monoglycerides, free fatty acids and glycerol)
-Lipids then cling together, surrounded by bile

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49
Q

T or F: Cholesterol is a essential nutrient?

A

False

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50
Q

How is the mouth used for digestion of fats?

A

Lingual Lipase acts on triglycerides with short and medium chain fatty acids

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51
Q

How is the stomach used for the digestion of fats?

A

-Grinds it into finer pieces
-Gastric Lipase breaks down triglycerides

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52
Q

How is the small intestine used for the digestion of fats?

A

-Bile is secreted (CCK)
-Bile Emulsifies them

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53
Q

Where is bile produced?

A

Liver

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54
Q

Where is bile stored?

A

Gallbladder

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55
Q

If somebody gallbladder is removed, what is a diet recommendation?

A

Reduced fats as less bile to emsulify (still produced but can’t be stored)

56
Q

What occurs in the small intestine after the bile has emulsified the fats?

A

Bile shuttles lipids across the mucous layer to the absorptive cells in the intestinal villi.
-Cell extract lipids
-Bile is absorbed and reused or exit with feces

57
Q

What occurs to the smaller products of lipid digestion (glycerol, short and medium chain fatty acids)

A

-Pass directly through cells of intestinal lining into the bloodstream then liver

58
Q

What occurs to the larger products of lipid digestion? (Mono-glycerides and long-chain fatty acids)

A

Inside intestinal cells:
1)Reform into triglycerides and clustered together with proteins and phospholipids
2)Form Chylomicrons
3)Chylomicrons travel in lymph to bloodstream and body will take triglycerides from chylomicrons in bloodstream

59
Q

What are chylomicrons?

A

Type of lipoprotein (largest and least dense)

60
Q

What lipoproteins?

A

-Cluster of lipids associated with a protein
-Serve as transport vehicles for lipids in lymph and blood

61
Q

Why are lipoproteins important?

A

Without a mechanism to keep it dispersed, large lipid globules would separate from the water blood and disrupt its normal function.

62
Q

What are the four major types of lipoproteins?

A

1)Chylomicrons
2)VLDL
3)LDL
4)HDL

63
Q

What are Very Low-density lipoproteins? VLDL

A

Carry triglycerides and other lipids made in the liver to body cells for their use.

64
Q

What are low-density lipoproteins (LDL)?

A

-Transport cholesterol and other lipids to body tissues
-Made from VLDL (after done their job)

65
Q

What are high-density lipoproteins (HDL)

A

Carry cholesterol from body cells to the liver for disposal.

66
Q

What is there a increased risk of if one has a diet high in trans and saturated fats?

A

Heart Disease (CVD)

67
Q

What are the risks of high fat diets?

A

1)Obesity
2)Cancer
3)CVD

68
Q

LDL vs HDL in terms of size

A

LDL: Larger, Lighter and Richer in cholesterol
HDL: Smaller, Denser, and Packaged in more protein than LDL

69
Q

LDL vs HDL in terms of cholesterol uptake and where it is carried?

A

LDL: Cholesterol and triglycerides from liver to tissues
HDL: Scavenges excess cholesterol and phospholipids from tissues for disposal

70
Q

Elevated LDL or HDL is associated with decreased heart disease risk?

A

HDL (taking out of body)

71
Q

Elevated LDL or HDL is associated with increased heart disease risk?

A

LDL (kept within body)

72
Q

Heart disease is related to what in terms of lipoproteins? x2

A

1)Proportions of lipids the lipoproteins carry
2)Tasks the lipoprotein perform

73
Q

T or F heart disease risk is associated with the type of cholesterol the lipoproteins carry?

A

False (cholesterol is cholesterol)

74
Q

What are 3 risk factors of heart disease that cannot be controlled by heart disease

A

1)Increasing age
2)Being Male
3)Family history of premature heart disease

75
Q

How may the food we eat raise cholesterol levels and increase heart disease risk?

A

Most saturated food fats and trans fats raise blood LDL cholesterol more than other food cholesterols.

76
Q

What is the key for cholesterol in diet?

A

Moderation is key

77
Q

What are the 3 ways to lower LDL cholesterol?

A

1)Reduce trans and sat fats
2)Weight Loss
3)Additional Soluble Fibre

78
Q

T or F it is recommended to have a very low-fat diet and add more refined carbohydrates to reduce LDL cholesterol

A

False,

79
Q

How do high levels of LDL cholesterol cause damage to the heart and arteries?

A

LDL is susceptible to oxidation
Oxidation of the lipid part of LDL damages heart and arteries

80
Q

What could slow down LDL oxidation?

A

Dietary antioxidants
(Vitamins C and E, Selenium, Antioxidant phytochemical)

81
Q

How to raise HDL cholesterol? x3

A

1)Dietary measures are generally ineffective at significantly raising its concentration
-Trans fat can lower HDL
-Saturated fat may raise HDL
2)PA can raise HDL
3)Quitting smoking can raise HDL

82
Q

What % of kcalories should come from fat in your daily diet?

A

20-35%

83
Q

What are the general diet recommendations for fats?x4

A

1)20-35% kcal from fat
2)Replace saturated and trans fat with monounsaturated or polyunsaturated fat
3)Fruit, Veggies and Whole Grains
(supply abundant nutrients and antioxidants along
with beneficial fibre)
4)Phytosterols

84
Q

What are the 5 common characteristics of the Mediterranean Diet?

A

1)Low in Sat Fats
2)Very Low in Trans Fat
3)Rich in unsat fats
4)Rich in complex carbs and fibre
5)Rich in nutrients and phytochemicals

85
Q

What is the Portfolio Diet?

A

Focuses on what you can add to your portfolio of plant foods and not what you can’t eat

86
Q

What is the DASH eating plan?

A

Lowers blood pressure and LDL bad cholesterol

87
Q

What are the two ways body fat can be used up for energy?

A

1)decreasing intake of food energy
2)increase the body’s expenditure of energy

88
Q

What are the only two fatty acids that cannot be synthesized by the body?

A

Linoleic Acid and Linolenic acid: Essential Fatty Acids/Polyunsaturated fatty acids

89
Q

How does Linoleic Acid and Linolenic acid contribute to the body? x6

A

Essential Fatty Acids
-Used by the body to make eicosanoids (regulate body functions)
-Structural and functional part of cell membranes
-Contribute lipids to brain and nerves
-Promote normal growth and vision
-Support immune cell functions

90
Q

What are eicosanoids? x4

A

Biologically active compounds that regulate body functions
-Muscle relaxation and constriction
-Blood vessel dilation and constriction
-Blood clot formation, blood lipids
-Response to injury and infection

91
Q

T or F Fatty Acid deficiency is common in North America?

A

False Only infnts fed fat free milk or following very low fat diets

92
Q

What type of essential fatty acids is omega-6 fatty acid?

A

Linoleic Acid

93
Q

T or F: omega-6 fatty acid foods should be consumed in moderation (veggie oils)

A

True

94
Q

What is Arachidonic acid?

A

Multiple omega-6 fatty acids together
-Starting material from which a number of eicosanoids are made

95
Q

What type of essential fatty acid is omega-3 fatty acid?

A

LinoLENIC Acid

96
Q

What is a example of a omega-3 fatty acid?

A

Flax Seed Oil

97
Q

T or F multiple of the same either omega-3 or omega-6 fatty acid can be combined to produce other products?

A

True

98
Q

What is EPA and DHA

A

Multiple omega-3 fatty acids together
-Body makes limited amounts
-Abundant in fish oils (suggest fish in meals)

99
Q

Why are omega-3 fatty acids important to include in diet?

A

Support immunity and inhibit the development of certain cancers

100
Q

What is energy yielding nutrients provides most calories per bite?

A

Fat

101
Q

Where is fat seen in our diet: Meat?

A

Generally contains fat

102
Q

Where is fat seen in our diet: Dairy?

A

Contain fats but is often removed

103
Q

Where is fat seen in our diet: Grain?

A

Sometimes naturally low in fat
(Sat fat and trans fat may be added during manufacturing, processing or cooking)

104
Q

Where is fat seen in our diet: Fruits and Veggies

A

Unprocessed: Fat free except avo and olives

105
Q

If trying to reduce added fats in your diet do these two things.

A

1)Make sure the fat is dectable
2)Use a strongly flavoured fat, a little goes a long way

106
Q

Why is soft margarine better than butter? x2

A

1)Non-hydrogenated - less likely to elevate blood cholesterol than the saturated fats of butter.
2)Contain added phytosterols (lower cholesterol by competing with it for absorption)

107
Q

What is the difference between soft margarine and hard margarine?

A

Hard: hydrogenated fats (sat fats and trans fats
Soft: Non-hydrogenated

108
Q

What are fat replacers?

A

replace some or all the functions of fat

109
Q

What are the 2 ways fat replacers work?

A

1)Contain artificial fats
2)Use conventional products in unconventional ways to reduce fat and calories (bake vs fry, whip air into foods)

110
Q

What are the 3 types of fat replacers?

A

1)Carbohydrates: Fruit purees or starches
2)Fibres: viscous fibres may provide texture similar to natural fat
3)Proteins: micro particulate protein or fermented whey

111
Q

What is artificial fat?

A

Zero energy fat replacers that are chemically synthesized to mimic the sensory and cooking qualities of natural fats but are totally or partially resistant to digestion

112
Q

What is Olestra?

A

Sucrose Polymer: Fat Replacers
-Not allowed in Canada

113
Q

What are 4 problems with low-fat diets?

A

1)Difficult to maintain
2)Not necessarily low-calorie diets
3)Diets in carbs (especially sugar and low in fibre -Causes triglycerides to rise)
4)May exclude nutritious foods that provide the essential fatty acids, phytochemical and vitamins and minerals

114
Q

Why were low-fat diets recommended for so long?

A

Focus on total fat reduction to reduce sat fat

115
Q

How many foodborne illness cases in Canada each year?

A

4 million

116
Q

What the 6 common symptoms of foodborne illness?

A

-Stomach Cramps
-Nausea
-Vomiting
-Diarrhea
-Fever
-Death

117
Q

Who is most vulnerable to foodborne illness? x4

A

-Preggo
-Infants and kids under 5
-Individuals 60 and over
-Weak immune system

118
Q

How do microbes cause foodborne illness (2 ways)?

A

1)Foodborne Infection
2)Food intoxications

119
Q

What are foodborne infections?

A

Caused by eating foods contaminated with infectious microbes

120
Q

What are food intoxications?

A

Caused by eating foods containing natural toxins or microbes that produce toxins

121
Q

What is Listeriosis?

A

Illness from bacteria that live in the intestines of animals and humans as well as soil, vegetation and water

122
Q

What is e. coli?

A

A bacteria found in human and animal intestines

123
Q

What is botulism?

A

Disease caused by botulinum bacteria that produces toxin botulin (anaerobic environment with low acidity)

124
Q

What is the most common food intoxication?

A

Staphylococcal Food Poisoning

125
Q

What is staphylococcal food poisoning come from?

A

Skin and Nasal passages

126
Q

What type of food illness Vibrosis?

A

Food Borne Infection

127
Q

What type of food illness Staphylococcal food poising?

A

Food Intoxication

128
Q

What type of food illness Botulism?

A

Food Intoxication

129
Q

What type of food illness E.Coli?

A

Food Borne Infection

130
Q

What type of food illness Salmonellosisis?

A

Food Borne Infection

131
Q

What type of food illness Listeriosis?

A

Food Borne Infection

132
Q

What type of food illness Hep A?

A

Food Borne Infection

133
Q

What are the 4 ways to prevent foodborne illnesses?

A

1)Clean
2)Separate
3)Chill
4)Cook

134
Q

When storing leftovers they should be refrigerated within?

A

2 hours

135
Q

T or F Meat should be deboned and stored in small pieces before refrigerating

A

True

136
Q

Why does travelers’ diarrhea often occur form?

A

Contaminated Water
Undercooked ground beef
Raw Foods
Unpasteurized raw cheeses and milk

137
Q
A

HLTH 230 (10 decks)

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