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Nutrition 2 > Chapter 5 > Flashcards

Chapter 5 Flashcards

1
Q

types of fats

A
  • saturated
  • unsaturated
  • monosaturated
  • polyunsaturated
  • linoleic acid
  • linolenic acid
  • oleic acid
  • essential fatty acids
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2
Q

where are lipids soluble

A

in organic substances but not in water ( body is mostly water)

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3
Q

DRI for fat

A

20-35%

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4
Q

WHO for fat

A

15-35%

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5
Q

total calories from saturated fat

A
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6
Q

energy from linoleic acid

A

5-10%

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7
Q

energy from for linolenic acid

A

0.6-1.2%

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8
Q

how many people out of 3 respond to the lowering cholesteral intake

A

1 out of 3

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9
Q

where are lipids soluble

A

in organic substances but not in water ( body is mostly water)

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10
Q

WHO for fat

A

15-35%

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11
Q

energy from linoleic acid

A

5-10%

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12
Q

energy from for linolenic acid

A

0.6-1.2%

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13
Q

how many people out of 3 respond to the lowering cholesteral intake

A

1 out of 3

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14
Q

three classes of lipids

A
  1. triglycerides
  2. phospholipids
  3. sterols
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15
Q

triglycerides are what % of lipids in foods and body fat

A

95%

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16
Q

triglycerides

A

3 fatty acids and glycerol backbone

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17
Q

what is glycerol made from

A

glucose or amino acids

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18
Q

fatty acids are classified by

A
  1. chain length

2. degree of saturation

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19
Q

chain lengths

A

short: 16 carbons

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20
Q

saturated: bonds, and example

A

no double bonds
soild at room temp
butterfat, coconut and palm oils

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21
Q

monounsaturated: bonds and example

A

1 double bond

canola and olive oils

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22
Q

polyunsaturated

A

2+ double bonds
tend to be liquid at room temp
plant and fish oils

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23
Q

hydrogenation

A

removing C=C double bonds by adding hydrogen

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24
Q

effects on processing on unsaturated fats

A

hydrogenation

blending different oils to produce a “soft margarine”

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25
Q

hydrogenation does what

A

better storage, less rancidity, high smoke point for frying

creates trans-fatty acid which act like saturated fatty acids in the body (risk of CVD)

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26
Q

trans fatty acids

A

food labels need own category

in processed foods, fast foods, baked goods, potato chips

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27
Q

phospholipids

A

glycerol backbone + 2 fatty acids + phosphorus containing molecule
water and fat soluble
serve as emulsifier

28
Q

sterols

A

cholesterol: present in all cell membranes, bile, and precursor for vit D
sex hormones
stress hormone

29
Q

lipid digestion

A

in the stomach: fat seperates from watery components and floats to top
little fat digestion

30
Q

lipid digestion #2

A 
in the small intestine: bile needed to emulsify lipid and chyme 
pancreatic lipase (enzyme) to split into smaller particles
31
Q

lipid absorption

A 
small lipids (short and med chain fatty acids and glycerol) enter capillary network via bloodstream 
large lipids (long chain fatty acids and monoglycerides- glycerol + fatty acid, travel in bloodstream as chylomicrons
32
Q

lipid transportation

A
  1. chylomicrons dietary and carrier protiens transports fats through watery blood fluids
  2. very low density liopprotein: transport triglycerides and lipids synthesized in liver and body cells
  3. low density liopoprotien: transports lipids and cholesteral and body cells
  4. high density lipoprotien: return cholesterol in body cells and liver from excretion
33
Q

lipid metabolism

A

when body starts to run out of fuel from food, turns to body stores

34
Q

fatty acids are used for energy by what

A

many organs: typical fuel mix is 50/50 carbs/lipid for liver and muscle (at rest)

35
Q

anytime fat is broken down for energy, what must be available

A

CHO

36
Q

if CHO isnt available when fat is broken down what happens?

A

kentones develop (products of incomplete fat breakdown) and buildup in the blood and urine

37
Q

high LDL-cholesteral does what

A

increases risk for heart disease

38
Q

major risk factor for heart disease

A

high LDL and low HDL

diet high in saturated and trans fat, low in veggies, fruits and whole grains

39
Q

what does cholesterol have

A

precursor and structural roles; required for health

40
Q

what % cholesterol synthesized

A

75-80% is synthesized in the body (drugs to inhibit synthesis)

41
Q

dietary cholesterol

A
  • plays a lesser role than saturated and trans fat in cardiovasular disease
  • 60% exhibit little increase in blood cholesterol with high cholesterol diet
42
Q

essential fatty acids

A

linoleic acid and linolenic acid

-the only fatty acids that cannot be synthesized by the body

43
Q

linoleic example

linolenic example

A

omega 6

omega 3

44
Q

polyunsaturated fatty acids

A

used by the body to make eicosanoids

biologically active compounds that regulate body functions

45
Q

when diet is deficient in all ployunsaturated fatty acids

A 
skin lesions 
reproductive failure
kidney disorders
reduced learning 
growth 
impaired vision 
deficiency rare: body stores some extra
46
Q

omega 6, DRI, sources

A

C=C 6 carbons from end
5-10% energy from n-6 fatty acids
veggie oils, seeds, nuts, whole grain products

47
Q

omega 3, DRI, sources

A

C=C 3 carbons from end
0.6-1.2% energy from n-3 fatty acids
flaxseed, flaxseed oil, canola oil, fish
fish- 2-3 meals a week to improve heart health (better than supplements)

48
Q

potential benefits of EPA/DHA

A

heart disease (supported by most studies)
infant growth and development (strong evidence)
cancer (research promising, need further evidence)

49
Q

mercury in fish

A

contaminated fish, yet to be established how much mercury worsens preexisting heart disease
high mercury fish:
shark, swordfish, king mackerel, tuna (albacore), tilefish

50
Q

low mercury fish:

A

shrimp, canned light tuna, salmon, pollock, catfish

51
Q

mercury in fish recommendations

A

consume variety of fish
minimizes exposure to particular toxin
pregnant women and children- most sensitive

52
Q

major dietary sources of fat

A
  1. dairy products (excluding milk and butter)
  2. processed meat
  3. margarine
  4. salad and cooking oils
  5. bakery products
  6. fresh meats
  7. butter
  8. fluid milk
    all except salad and cooking oils are sources of saturated fat
53
Q

fat replacers

A 
alter prep method- add water or ship air into foods
add non-fat milk to creamy foods 
use lean products vs. high fat
bake rather than fry 
cab be CHO, fibre, fat or protein based
54
Q

olestra

A

core of sucrose & fatty acids
not digested or absorbed: noncaloric
not approved in canada
approved for snack foods in US

55
Q

olestra concerns

A

digestive problems, losses of nutrients and phytochemicals

56
Q

controversy 5

A

diets high in carbs but low in fiber, vuase blood triglycerides to rise
unknown affect on heart health

57
Q

seven countries study of healthy people

A

death rates from heart disease were strongly associated with diets high in saturated fats, weakly associated with diets high in total fat
finland & greek island- highest fat intake
finland- highest death rate from HD
greek island- lowest rate from HD ( diets high in olive oil)

58
Q

high fat foods and heart health

A 
olive oil
mediterranean diet
nuts
butter vs margarine
fish -omega 3's 
better types of fat
59
Q

olive oil

A

may protect against heart disease by:
lowering total and LDL cholesterol and not lowering HDL or raising triglycerides
lowering blood clotting factors
providing phytochemcials that act as antioxidants
lowering blood pressure

60
Q

Mediterranean diet results

A

Greece: less death from heart disease and longer life expectancy compared to NA
migration studies: is move to NA, increased risk of heart disease, therefore, diet important

61
Q

what does the Mediterranean diet consist of

A

grains, legumes, fruits, veggies, olive oil, cheese, yogurt.
meats and sweets are occasional
high in total fat (42% of calories)
high in complex CHO and fibre & olive oil predominant

62
Q

other factors of Mediterranean diet

A

yogurt and live lactobacillus cultures (probiotic) :disease prevention
red wine contains phytochemicals (protective antioxidants

63
Q

nuts

A

low in saturated fat
high in fiber, veggie protein, and other valuable nutrients, including vit E
high in photochemicals that act as antioxidants
people who eat 1 ounce of nuts five or more days a week may have lower heart disease
even 2 ounces of nuts per week is benefical
walnuts and almonds-pos effect on blood lipids

64
Q

butter or margarine

A

margarine- hydrogenated, some added sterols, may lower blood chloesterol levels
butter- CLA

65
Q

choose better fats

A

choose unsaturated fats

limit saturated and trans fat

Nutrition 2 (7 decks)

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