Chapter 8: Fats Flashcards

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1
Q

Hydrophobic

A

Water fearing – will not dissolve in, or react with, water.

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2
Q

Cardiovascular Disease

A

Conditions involving the narrowing or blockage of blood vessels that can cause a heart attack, chest pain, or stroke.

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3
Q

Lipids

A

Compounds that are fatty acids or their derivatives.

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4
Q

Fatty Acids

A

Organic compounds with long hydrocarbon chains that are saturated or unsaturated.

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5
Q

Phospholipids

A

Comprised of two fatty acids, a phosphate group, and a glycerol molecule. The phosphate group head is water soluble and the fatty acid tail is water insoluble. They align themselves to form the cell membrane.

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6
Q

Cholesterol

A

A lipid-like waxy substance found in all cell membranes, most body tissues, and body fluids – the body needs some cholesterol to make steroid hormones and vitamin D. Some cholesterol is obtained from foods like eggs, cheese, and shellfish. Most cholesterol is produced by the body.

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7
Q

Saturated Fatty Acids

A

Fatty acids that have the maximum number of hydrogen molecules and contain only single bonds between their carbon atoms. Foods high in saturated fatty acids are usually solid at room temperature (like butter) and are often found in animal fat, palm oil, and coconut oil.

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8
Q

Unsaturated Fatty Acids

A

Fatty acids that have one or more double bonds between the carbon atoms in the carbon chain. These are typically liquid at room temperature, relatively unstable, and are prone to oxidative damage.

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9
Q

Hydrogenation

A

The process of forcing hydrogen into vegetable oil to create a semi-solid or solid saturated fat.

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10
Q

Oxidative Damage

A

The imbalance of free radicals and antioxidants – free radicals are oxygen-containing molecules with an uneven number of electrons, which makes them susceptible to react with other molecules.

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11
Q

Monounsaturated Fatty Acids

A

Unsaturated fats that have one unsaturated carbon molecule (two hydrogen atoms instead of four) or one double bond.

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12
Q

Polyunsaturated Fatty Acids

A

Unsaturated fats that have two or more double bonds between carbon molecules.

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13
Q

Mediterranean Diet

A

Based on the traditional foods that people from Greece and Italy eat, including those foods rich in monounsaturated fats such as olive oil, nuts, and seeds.

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14
Q

Trans Fat

A

An artificial fatty acid that occurs when hydrogen is added to liquid vegetable oils (unsaturated fat) to make them more solid (saturated fat) and have a more stable shelf life.

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15
Q

Low-Density Lipoproteins

A

Lipoprotein that carries cholesterol from the liver to the cells, known as bad cholesterol.

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16
Q

Triglycerides

A

The primary storage and transportable form of fats in the body, composed of three free fatty acids bound to a glycerol backbone.

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17
Q

High-Density Lipoproteins

A

Lipoprotein that carries excess cholesterol away from the cells to the liver where it is turned into bile or excreted, known as the good cholesterol.

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18
Q

Endothelial Dysfunction

A

Damage that occurs to the endothelium, the thin layer surrounding blood vessels.

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19
Q

GRAS

A

An acronym for the Generally Recognized as Safe list of any substance that is intentionally added to food – a food additive that has been recognized as safe by a group of experts.

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20
Q

FDA

A

The U.S. Food and Drug Administration is responsible for protecting the public health by ensuring the safety, efficacy, and security of human and veterinary drugs, biological products, and medical devices, and by ensuring the safety of our nation’s food supply.

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21
Q

Dietary Fat

A

The fat and oils found in food that is consumed.

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22
Q

Adipose Tissue

A

The loose connective tissue composed of fat cells for stored energy.

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23
Q

Phospholipids

A

Comprised of two fatty acids, a phosphate group, and a glycerol molecule – the phosphate group head is water soluble and the fatty acid tail is water insoluble. They align themselves to form the cell membrane.

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24
Q

Lipoproteins

A

A combination of fat and protein that transports cholesterol and other lipids to and from various tissues through the blood.

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25
Q

Hydrophilic

A

Water loving – will dissolve in, and react with, water.

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26
Q

Essential Fatty Acids

A

Fatty acids that cannot be synthesized, or not in adequate amounts, and, therefore have to be consumed in the diet – they include omega-3 and omega-6 fatty acids.

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27
Q

Fat-Soluble Vitamins

A

Fat soluble means that a compound or molecule can be dissolved into fat. Fat-soluble vitamins include A, D, E, and K.

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28
Q

Omega-3s (a-Linolenic)

A

Named based on the position of the first double bond in the carbon chain, Carbon 3, an essential polyunsaturated fatty acid that is found in fish, seafood, flaxseed oil, and walnuts.

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29
Q

Omega-6s (a-Linoleic)

A

Named based on the position of the first double bond in the carbon chain, Carbon 6, an essential polyunsaturated fatty acid that is found primarily in plant oils such as corn, soybean, and safflower.

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30
Q

EPA

A

Abbreviation for eicosapentaenoic acid, essential omega-3 fatty acid found in marine sources including fish and krill, serves as a precursor to various compounds that have anti-inflammatory activities in the body in addition to serving as structural components of the brain and eye tissue.

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31
Q

DHA

A

Abbreviation for docosahexaenoic acid, the essential omega-3 fatty acid found in marine sources including fish and krill, highly abundant in the human brain, eyes, and sperm cells.

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32
Q

Dietary Reference Intakes (DRIs)

A

The recommended intake of various nutrients as determined by the Food and Nutrition Board of the Institute of Medicine - the DRIs include recommendations like the Recommended Dietary Allowance (RDA) and Acceptable Macronutrient Distribution Range (AMDR).

33
Q

Adequate Intake (AI)

A

The recommended average daily intake level based on observed or experimentally determined estimates of nutrient intake by groups of apparently healthy people that are assumed to be adequate - the AI is used when an RDA cannot be determined.

34
Q

Membrane

A

A thin, soft, pliable layer that acts as a boundary, lining, or partition around an organism or cell.

35
Q

Selective Permeability

A

Monitors what materials enter and exit a cell.

36
Q

What are good sources of Omega-3 fatty acids?

A

Salmon, mackerel

37
Q

What are good sources of Omega-6 fatty acids?

A

Plant oils

38
Q

Adipocytes

A

Cells specialized in the storage of fat that makes up adipose tissue.

39
Q

Emulsifier

A

A substance used to bind a hydrophobic and hydrophilic compound.

40
Q

Enzymes

A

A protein molecule that acts as a catalyst to bring about a biochemical reaction, thus speeding up the process.

41
Q

Bile

A

An alkaline fluid that aids in digestion – it is secreted by the liver and stored in the gall bladder.

42
Q

Micelle

A

A compound comprised of bile salts (water-loving) surrounding monoglycerides, free fatty acids, and fat-soluble vitamins (water phobic) in order for absorption to occur.

43
Q

Lymphatic System

A

An extensive network of vessels passing through almost all bodily tissues that produce and transport lymph (colorless fluid of white blood cells).

44
Q

Lipoprotein Lipase

A

An enzyme found in the endothelium of the cells that breaks down triglycerides into fatty acids and a glycerol for the cell to use.

45
Q

Endothelium

A

Cells that line the inner surface of blood vessels and other lymphatic tissue.

46
Q

Low-Density Lipoprotein

A

Lipoprotein that carries cholesterol from the liver to the cells, known as bad cholesterol.

47
Q

High-Density Lipoprotein

A

Lipoprotein that carries excess cholesterol away from the cells to the liver where it is turned into bile or excreted, known as the good cholesterol.

48
Q

Beta-Oxidation

A

The process that occurs within the cell’s mitochondria to produce glycerol and fatty acids.

49
Q

Acetyl-CoA

A

A molecule that participates in biochemical reactions in protein, carbohydrate, and lipid metabolism, producing energy.

50
Q

Ketone Bodies

A

A group of incompletely metabolized fat fragments that are normally produced during fat metabolism in the absence of adequate carbohydrates.

51
Q

True or False? Low-density lipoproteins (LDL) carry cholesterol from the liver to the cells.

A

True

52
Q

True or False? High-density lipoproteins carry excess cholesterol away from the cells to the liver where it is turned into bile or excreted.

A

True

53
Q

Adequate Intake (AI)

A

The recommended average daily intake level based on observed or experimentally determined estimates of nutrient intake by groups of apparently healthy people that are assumed to be adequate. The AI is used when an RDA cannot be determined.

54
Q

What is the Acceptable Macronutrient Distribution Range for fat?

A

20-35% of total calories

55
Q

Identify a practical strategy and/or foods to help reduce total fat and saturated fat intake.

A

Bake, Broil, or Grill

56
Q

True or False? Coconut oil can raise both LDL and HDL cholesterol levels.

A

True

57
Q

True or False? The upsides and downsides of coconut oil tend to cancel each other out, meaning coconut oil likely has a neutral impact on heart health, for someone who’s apparently healthy.

A

True

58
Q

True or False? A ketogenic diet may raise LDL cholesterol levels and may not sufficiently fuel high-intensity workouts?

A

True

59
Q

True or False? A ketogenic diet may be safe to consume for many people who exercise moderately —especially if the diet is composed of whole, minimally processed food and adequate micronutrients and fiber are provided.

A

True

60
Q

True or False? Current data support the notion that fasted cardio leads to long-term weight loss.

A

False

61
Q

True or False? Research has concluded that drinking bulletproof coffee® is an effective and long-term weight loss strategy.

A

False

62
Q

True or False? Some studies indicate that replacing some oils with MCT oil may support weight loss, but the effect was minimal.

A

True

63
Q

Which vitamins are fat-soluble?

A

A, D, E, K

64
Q

What is the recommendation for saturated fat according to the US Dietary Guidelines, the World Health Organization, and the Joint Food and Agriculture Organization?

A

10% or less of total calories

65
Q

A client visits a Nutrition Coach for the first time and tells the coach she is consuming 20% of her calories from dietary fat and 15% of her calories from saturated fat. What advice should the nutrition coach give the client?

A

Recommend the client decrease saturated fat to less than 10 - 11% of total calorie intake.

66
Q

What is the BEST information to share with a client about coconut oil intake?

A

Coconut oil probably has a neutral effect on heart health.

67
Q

What is the age group that should avoid consuming reduced fat milks?

A

Children under the age of 2 years

68
Q

A client tells his Nutrition Coach he is on a 2,100 kcal/day diet. If he is trying to consume 30% of his calories from fat, how many grams of fat should he be consuming?

A

70 grams of fat

69
Q

Bile is an example of which of the following?

A

An emulsifier

70
Q

What is an example of trans fat?

A

Vegetable shortening

71
Q

A client asks a Nutrition Coach about taking omega-3 supplements. What is the BEST response to tell the client?

A

There may be benefits to taking omega-3 supplements, however, it may be more beneficial to eat fatty fish.

72
Q

What is a good source of monounsaturated fatty acids?

A

Canola oil

73
Q

What is the function of a micelle?

A

Facilitation of the absorption of monoglycerides, free fatty acids, and fat-soluble vitamins.

74
Q

What is true of Bulletproof® coffee?

A

It can increase daily caloric intake up to 1,000 calories.

75
Q

What is a chylomicron?

A

A lipoprotein that delivers triglycerides to the cells

76
Q

What is eicosapetraenoic acid (EPA)?

A

An omega-3 fatty acid found in the oil of cold-water fish.

77
Q

Why is it easy for the average person to meet the adequate intake for omega-6 fatty acids?

A

Food sources, such as corn chips and microwave popcorn, are readily available.

78
Q

What is a good source of DHA?

A

Salmon

79
Q

What is a valid health reason for recommending a variety of protein sources such as nuts and seeds?

A

They are high in essential fatty acids.