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Intro to Nutrition > Exam 2 > Flashcards

Exam 2 Flashcards

1
Q

How many kcals per gram to fats have?

A

9

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2
Q

What % of the typical american diet is from fat?

A

34%

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3
Q

What are triglycerides?

A

3 Fatty acids attached to a glycerol molecule

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4
Q

What is the major form of lipid in food and body?

A

Triglycerides

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5
Q

Short Chain Fatty Acids

A

Range from 4-7 carbons
remain liquid at cooler temperatures
ex. Milk

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6
Q

Medium Chain fatty acids

A

8-12 carbons long
Solidify when chilled, but liquid at room temperature
ex. Coconut Oil

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7
Q

Long Chain fatty acids

A

greater than 12 carbons
Solid at room temperature
Beef fat

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8
Q

Saturated Fatty Acids

A

Contain carbons in a chain that are bound to two hydogens (no double bonds)

  • Most animal fats, palm oil and coconut oil
  • less susceptible to spoilage
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9
Q

Unsaturated Fatty Acids

A
  • Contain some double bonds

- Can be monounsaturated or Polyunsaturated

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10
Q

Monounsaturated fatty acid examples

A

olive oil, avocado– have one double bond

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11
Q

Polyunsaturated fatty acid examples

A
  • Omega 3
  • –ALA (flax, canola oil, nuts)
  • –EPA, DHA “Long Chain” (fish)
  • Omega 6 (Linoleic Acid, Corn, Safflower oil, nuts
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12
Q

Cis Bonds

A

results in bent chains

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13
Q

Trans fatty acids

A

occur naturally in small amounts, but most are created by hydrogenation

  • results in straight chains
  • lengthens the shelf life
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14
Q

Trans Fatty Acid food sources

A

Shortening, Margerine, Biscuit, Chocolate Chip Cookies

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15
Q

Phospholipids

A

lipids attached to a phosphate group

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16
Q

Phosphoglycerides

A

1 FA attached to a glyceride backbone
ec. lecithin
Can act as emulsifiers– allow oil and H20 to mix
Form a lipid bilayer in call membranes that regulate what can pass into and out of a cell

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17
Q

Sterols

A

type of lipid found in plants and animal- has a multiple ring structure
Do not dissolve well in water

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18
Q

Cholesterol

A

a type of sterol found only in animals

  • the liver can manufactore all needed cholesterol, so it is not needed in the diet
  • 90% of cholesterol in the body is found in cell membranes
  • is needed to synthesize vitamin D and steroid hormones
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19
Q

Food Sources of Cholesterol

A

Online animal products

  • eggs
  • beef liver
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20
Q

Lipid digestion

A

-Small amount in mouth due to gastric lipase produced in the stomach
-liver produces bile, stored in gall bladder and released in SI
-Pancrease produces pancreatic lipase-released inSI to break down triglycerides
Short/medium chain trig. are water soluble, can be aborbed into bloodstream
-In SI products of fat digestion and bile acids form into micelles which diffuse out into mucosal cells
-in mucosal cells fatty acids and monoglycerides are reassembled into triglcerids, form into chylomicrons and enter lymph
-Very efficient, very little fat is lost in feces

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21
Q

Lipoproteins

A

Combination of water insoluble lipids, phospholipids and proteins, act as a transport vehicle
-help to transport triglycerides, cholesterol and fat soluble vitamins from the SI and stored lipids from the liver

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22
Q

Chylomicrons

A

combination of diet derived triglycerids, cholesterol, phospholipids and a small amount of protein
Help transport long-chain fatty acids into the lymphatic system and into the blood stream without passing through the liver
-Deliver triglycerids to the body cells

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23
Q

Lipid transport and delivery

A
  1. Chylomicron formed in mucosal cells pass into lymph, which drains into the blood, they circulate in the blood delivering triglycerides to body cells
  2. Lipoprotein lipase breaks down triglycerides in chylomicrons into fatty acids and glycerol which can then enter the surrounding cells
  3. Remaining chylomicron parts are removed to the liver to be disassembled
  4. VLDLs are made in the liver and transport lipids away from the liver to body cells
    5IDL particles that remain after the triglycerides are removed are returned to the liver, or transformed in the blood into LDL particles
  5. To deliver cholesterol, LDL particles bind to LDLreceptors in the cell membrane, this allows the LDL to enter the cell whre cholesterol and other components can be used
    7.HDL particles pick up cholesterol from other lipoproteins and body cells and return it to the liver, some is broken down, some is transferred to organs that synthesize hormones
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24
Q

Chylomicron

A
  • largest lipoproteins and contain the greatest proportion of triglycerids
  • form in mucosal cells, pass into lymph, then into blood stream
  • deliver triglycerides to the body cells
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25
Q

VLDL

A
  • smaller than chylomirons
  • contain a high proportion of truglycerides
  • made in liver
  • transport lipids away from the liver
  • deliver triglycerids to body cells wi/ help of lipoprotein lipase which removes triglycerides from VLDLs making IDLs
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26
Q

LDL

A

Contain higher proportion of cholesterol than other lipoproteins, and less triglycerides
Made in blood from IDLs
Deliver cholesterol by binding to LDL receptors in the cl membrance
High levels of LDLs in the blood are associated with an increased risk for heart disease

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27
Q

HDL

A

high in cholesterol and are the densest lipoproteins due to their high protein content

  • pick up cholesterol from other lipoproteins and body cells and return it to the liver
  • prevent cholesterol from depositing in the artery walls
  • high levels of HDL are associated with a reduction in heart disease risk
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28
Q

What is the major lipid producing organ in the body?

A

Liver

Can make triglycerides from excess protein and carbohydrates

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29
Q

lipoprotein lipase

A

removes triglycerids from VLDLs creating intermediate density IDLs

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30
Q

adipose tissue

A

store triglycerides
define body shape, provide stored energy, insulate body from temp changes, and protect internal organs against physical shock

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31
Q

Use of lipids in body

A

lubricate body surfaces, such as the mucous membranes of the eyes

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32
Q

Cholesterol uses

A

used to make several hormones, including sex hormones and cortisol

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33
Q

Polyunsaturated fatty acid uses

A

help regulate blood pressure and blood clotting

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34
Q

Essential Fatty Acids

A

have to be consumed in the diet

-important for growth, skin integrity, fertility, and the structure and function of cell membranes

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35
Q

Eicosanoids

A

made from omega 3 and omega 6 fatty acids

help regulate blood clotting, blood pressure and immune function

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36
Q

Essential fatty acid deficiency symptoms

A

dry and scaly skin, liver abnormalities, poor wound healing, growth failure in infants, impaired hearing and vision

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37
Q

Omega 6 derived eicosanoids

A

increase inflammation, increase blood clotting, increase blood pressue

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38
Q

Omega 3 derived eicosanoids

A

decrease inflammation, decrease blood clotting and decrease blood pressure

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39
Q

sources of omega 6/linoleic acids

A

vegetable oils and meats

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40
Q

sources of omega 3/ alpha linolenic acid

A

flaxseed, walnuts, soy

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41
Q

Energy from triglycerides

A

fatty acids and glycerol can be used to produce energy in the form of ATP (glycerol foes in as glucose or pyruvate… fatty acids go in as acetyl CoA)
Beta oxidation of fatty acids begins the metabolic pathway to produce ATP

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42
Q

Feasting

A

When excess energy is consumed it is stored as triglycerides in adipose tissue

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43
Q

Fasting

A

When no food has been eaten for a while, triglycerides from adipose tissue are broken down, releasing fatty acids as an energy source

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44
Q

Atherosclerosis

A

a disease in which lipids and fibrous materials are deposited in artery walls— if clot goes to the brain it’s a stroke, if it goes to the heart it is a heart attack

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45
Q

Age as a risk factor for heart disease

A

-non modifiable
as age increases (men over 45, women over 55) risk increases
-almost half of people with cardiovascular disease are 60 or older

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46
Q

Gender as a risk factor for heart disease

A

men @ risk at a younger age

-estrogen acts as protection

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47
Q

Genetic Background as a risk factor for heart disease

A

if a male family member had it before 55, or a female had it before

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48
Q

Blood pressure as a risk factor for heart disease

A

high blood pressure > 140/90 can damage blood vessel walls, causing heart to work harder

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49
Q

Diabetesas a risk factor for heart disease

A

blood glucose >126/100 damages blood walls

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50
Q

obesity as a risk factor for heart disease

A

increases blood pressure, cholesterrol, diabetes, increases the amount of work the heart needs to do to pump blood through the body

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51
Q

blood lipid levels as a risk factor for heart disease

A

cholesterol >200
LDL>130
HDL<40
mean you are at high risk

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52
Q

smoking as a risk factor for heart disease

A

increases risk

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53
Q

activity as a risk factor for heart disease

A

regular exercise decreases risk

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54
Q

Dietary factor to reduce heart risk

A
  • whole foods
  • polyunsaturated and monounsaturated fats
  • plant foods, b vitamins, antioxidants
  • moderate alcohol consumption
  • fiber (binds cholesterol so you absorb less)
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55
Q

Dietary factors that increase heart risk

A 
cholesterol
saturated fat (increased LDL)
Transfat (increase LDL, decreased HDL)
Sodium (increased blood pressue)
Excess sugar (increased circulating triglycerides)
Excess energy (obesity)
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56
Q

Red meat and colon cancer

A

diets high in red meat are associated with higher incidence of colon cancer

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57
Q

AMDR for fat

A

20-35% total kcal (for >19, varies based on life stage)

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58
Q

What are there AIs for in Fats

A

AI, ALA

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59
Q

2010 Dietaey guidelines for fat

A
  • limit intake of solid fats

- encourage fat from liquid oils, nuts, fish

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60
Q

AMDR for fat: pregnant women

A

AMDR for fat not increased

AI for essential fatty acids are slightly higher

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61
Q

Infant Fat intake

A

Infants need a diet with 40-55% energy as fat

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62
Q

Ages 1-3 fat intake

A

30-40% of energy intake

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63
Q

ages 4-18 fat intake

A

25-35%

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64
Q

Elderly fat intake

A

Same as young, 20-35%

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65
Q

fat free

A

less than 0.5g of fat per serving

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66
Q

low fat

A

3g or less of fat per serving

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67
Q

reduced or less fat

A

25% less fat per serving than the regular product

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68
Q

saturated fat free

A

less than 0.5 g saturated fat

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69
Q

low saturated fat

A

1g or less of saturate fat, not more than 15% of calories from saturated fat per serving

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70
Q

reduced or less saturated fat

A

at least 25% less saturated fat than reference product

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71
Q

cholesterol free

A

less than 2mg of cholesterol

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72
Q

reduced or less cholesterol

A

contains at least 25% less cholesterol than regular product

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73
Q

lean

A

less than 10g of fat, 4.5 g or less of saturated fat, less than 95mg of cholesterol per 100g

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74
Q

extra lean

A

contains less than 5g of fat, less than 2g of saturated fat and less than 95mg of cholesterol per serving and per 100g

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75
Q

problems with olestra

A

is a fat based substitute that can reduce the absorption of fat-soluble vitamins, can cause GI problems

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76
Q

How much cholesterol in an egg?

A

200mg

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77
Q

What does an egg give?

A

6g PRO, Vit A, Vit D, 200mg cholesterol

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78
Q

Egg consumption

A

1 egg/day did not result in an increased cardiovascular risk , except for those with diabetes

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79
Q

Dietary Guidelines for eggs and cholesterol

A

1 egg a day is OK, Limit dietary cholesterol to <300mg daily

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80
Q

Coconut oil

A

-mostly saturated fat, medium length chains

transported via the liver

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81
Q

Where do the calories in alcohol come from?

A

Carbohydrates and alochol

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82
Q

Definition of a drink

A

5oz wine, 12oz beer, 1.5 oz spirits

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83
Q

Alcohol absorption

A
  • is rapidly absorbed by simple diffusion along the entire GI tract
  • 20% is absorbed in the stomach
  • abosorbed alcohol is rapidly distributed throughout all body water compartments
  • 90% of alcohol is metabolized by liver, 5% is excreted into the urine, and the remainder is elimated via the lungs
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84
Q

Weight and BAC

A

higher weight, more body water, dilute alcohol content

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85
Q

Gender and BAC

A

men have more body water and alcohol dehydrogenase, so lower alcohol levels

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86
Q

Food and BAC

A

food in stomach slows alcohol absorption, so lowers alcohol levels

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87
Q

Alcohol Dehydrogenase

A

Primarily found in liver, stomach, works for small amount of alcohol

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88
Q

Microsomal ethanol oxidizing system

A

found in liver, used when larger amounts of alcohol are consumed. needs energy and O2

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89
Q

Allcohol metabolism for small amouts

A

ADH breaks down alcohol to produce acetaldehyde, decreated to acetyl coa, the breakdown of alcohol and acetaldehyde releases electrons that can be used to produce ATP, but also results in inhibition of the citric acid cycle, limiting breatdown, so leads to fat build up

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90
Q

Alcohol metabolism large amounts

A

MEOS activity increases, converting alcohol into acetaldehyde which is broken down to acetyl coa, can’t enter the citric acid cycle because it is inhibited, instead it forms fatty acids which accumulate in the liver andform fatty liver

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91
Q

short term effects of alcohol consumption

A

interfere with organ function several hours after ingestion, reasoning, vision, speech

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92
Q

effects of chronic alcohol consumption

A

interferes with nutritional status, produces toxic compounds, inreases cancer risk
Liver damage: fatty liver, alcoholic hepatitus, cirrosis
Hypertension, heart disease and stroke,

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93
Q

how does excessive alcohol consumption cause malnutrition?

A

decreases overall nutrient intake, interferes with nutrient absorption, storage, metabolism and excretion, increases kcal intake

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94
Q

Chronic alcohol use and birth defects

A

increases the risk of fetal alcohol spectrum disorders, including fetal alcohol syndrome when consumed during pregnancy

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95
Q

Chronic alcohol use and gastrointestinal problems

A

damages the lining of the stomach, small intesting an contributes to development of pancreatitis

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96
Q

Chronic alcohol use and liver disease

A

causes fatty liver, alcohol hepatitus and cirrhosis

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97
Q

Chronic alcohol use and malutrtion

A

decreases alcohol absorption and alters the storage, metabolism, and excretion of som vitamins and minerals

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98
Q

Chronic alcohol use and cardiovascular disorders

A

associated with cardiomyopathy, hypertension, arrhythmias and stroke

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99
Q

Chronic alcohol use and cancer

A

increases risk of cancers of upper digestive tract, including the esophahus, mouth, pharync and larynx as well as the liver, pancreas, breast and cancer

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100
Q

Chronic alcohol use and pshychological disturbances

A

causes depression, anxiety and insomnia and is associated with higher incidence of suicide`

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101
Q

Impact of moderate alcohol consumption on the cardiovascular system

A

increase HDl, decrease LDL, decrease clotting, decrease homocysteine, decrease cell aggregation, beneficial for cardiovascular health

102
Q

impact of excessive alcohol consumption on cardiovascular system

A

increase acetaldehyde, increase oxidative stress, increase triglycerides, decrease HDL
increase reactive species, increase cell aggregation

103
Q

Relationship between economy and protein

A

As a countries economy improves, the proportion of animal foods in the diet tends to increase

104
Q

Amino acids

A

Are the building blocks of protein. Each amino acid contains a central carbon atom bound to a hydrogen atom, an amino group an acid group and a sidechain

105
Q

peptide bonds

A

chemical bonds that link amino acids together. Are formed between the acid group of one amino acid and the nitrogen group of the next amino acid

106
Q

Dipeptide bonds

A

formed between two amino acids

107
Q

polypeptides

A

formed between many amino acids

108
Q

protein

A

one or more polypeptide chains folded into a three dimensional shape

109
Q

Protein shape determine function

A

conective tissue proteins and collagen are elongated
hemoglobin is spherical
if shape is altered, function will be disrupted

110
Q

protein digestion and absorption

A
  1. chewing begins breakdown
  2. HCl in stomach and pepsin start to break down protein
  3. In SI, protein digesting enzymes secreted from the pancrease and those in the microvilli break down polypeprides into amino acids, dipeptides and tripeptides
  4. Transport proteins move the products into the mucosal cell
  5. Dipeptides and tripeptides can enter the mucosal cell, once inside they are broken down into single amino acids
  6. AA pass into the blood and travel to the level
111
Q

8 common allergens

A

milk, eggs, nuts, wheat, soy, fish, shellfish and fish, peanuts

112
Q

anaphylaxis

A

a rapid sever allergic reaction

113
Q

what triggers food allergies?

A

when a protein from the diet is absorbed without being completely digested

114
Q

GI disease and allergies

A

people with GI disease are prone to allergies because their damaged intestines allow for the absorptio of whole proteins

115
Q

uses of AA pool

A

energy, synthesis of glucose or fatty acids, synthesis of nonprotein molecules that contain nitrogen

116
Q

limiting AA

A

a shortage of an amino acid can limit the bodies ability to synthesize a protein that uses that amino acid

117
Q

AA metabolism

A
  1. amino group is removed by deamination
  2. deamination of some glucogenic AA produes 3 carbo molecules that can be synthesized to make glucose
  3. Deamination of ketogeninc AA makes acetly CoA
  4. Deamination of so glucogenic AA form intermediates in the citric acid cycle that can be used to synthesize glucose
  5. high energy electrons from the breakdown of amino acids are transferred to the ETC and used to make energy
  6. Amino group produces ammonia which is toxic, it is combied with CO2 to form urea
118
Q

Protein Energy Malnutrion

A

a broad range of protein deficiency conditions that may include only a protein deficiency or a protein deficiency plus energy deficiecy

119
Q

Kwashiorkor

A

pure protein deficiecy

-swollen belly

120
Q

Marasmus

A

energy and protein deficiency

depletion of fat stores and wasting of muscle

121
Q

effects of elevated protein intakes over long periods

A

-hydration and kidney issues
bone health issues
kidney stones
increased risk of heart disease and cancer

122
Q

Phenylketonuria

A

PKU
is an inherited condition attributed to a defective gene
in aspartame
blocks change of phenylalanae to tyrosine

123
Q

Phenyalanine metabolism

A

Phenylalanine is usually converted to tyrosine, with PKU that is blocked and phenylalanine becomes phenylketones

124
Q

Monosodium glutamate

A

MSG
consists of glutamic acid bound to sodium
Can cause flushed face, tingling or burning, headache, rapid heartbeak, general weakness

125
Q

Nitrogen balance

A

In=out

Total body protein does not change

126
Q

Negative nitrogen

A

balance in<out
total body protein decreases
due to injury or illness as well as lack of protein or energy in the diet

127
Q

positive nitrogen balance

A

in>out
total body protein increases
when body is growing, pregnancy, body builders

128
Q

Protein requirements

A

0.8g/kg

129
Q

AMDR for protein

A

10-35 for adults

needs to increase during periods of grouwn, pregnancy and lactation and healing

130
Q

protein need sin pregnancy

A

25gprotein/day ABOVE the reccommendationfor pregnant and breastfeeding women

131
Q

Protein needs in infants

A

For the first 6 months: 1.52g/kg of body weight

2nd 6 months: 1.5g/kg body weight

132
Q

Protein needs for children

A

Ages 1-3: 5-20% of caloires

age 4-18, 30%

133
Q

PDCAAS

A

Protei digestability corrected amino acid source

Basically says that animal proteins are of ahigher quality

a measure of protein quality that reflects a proteins digestability as well as the proportions of amino acids it provides

134
Q

Biologival value

A

a measure of protein quality determine by comparing the amount of nitrogen retained int he body with the amount absorbed from the diet

135
Q

Why are we eating more?

A

appetite v. hunger, food environement, portion distortion, less energy expenditure due to screen time

136
Q

energy balance

A

when energy consumed equals energy expenditure

137
Q

kilocalories

A

a measure of the amount of energy that is supplied to or expended by the body

138
Q

Bomb calorimeter

A

food is burned in chamber
1kcal is the amount of heat to increase the temperature of 1kg of water by 1 degree C
slightly overestimates the amount of energy which can be utilized by the body

139
Q

Converting food energy into ATP

A

1Glycolysis breaks glucose into 2 pyruvates which are converted to acetyl co a
2 B oxidation breaks fatty acids into 2 carbon units that form acetyl coA
3. after deamination AA can break down to fform acetyl coA, pyruvate
4. acetyl Coa can enter the citric acid cycle
5. th electrons released are passed to the ETC where energy is used to make ATP

140
Q

TEE

A

total energy expenditure
all energy used for basal metabolism, activity, processing food, deposition of tissue and production of milk

=BEE+PA+TEF

what it takes to fuel the body

141
Q

BEE

A

basal energy expenditure
energy expended to maintain an awake resting body that is not digesting food

all the basic functions, heart, lungs, kidneys etc

142
Q

BMR

A

basal metabolic rate
rate of energu expenditure under resting conditions
resting in awarn room after fasting for 12 hours

143
Q

REE

A

resting energy expenditure
estimates basal metabolim
higher than basal, test is after 5 hours of rest
includes involuntary functions

144
Q

RMR

A

resting metabolic rate

145
Q

NEAT

A

non exercise activity thermogenesis

146
Q

TEF t

A

thermic effect of food or diet induced thermogenesis– cost of processing macronutrients
energy required for the digestion of food and the absorption metabolism and stoeage of nutrients

is about 10% intake

147
Q

Sources of staored energy in the body, glycogen

A

1400

148
Q

Sources of staored energy in the body,glucose or lipid

A

100

149
Q

Sources of staored energy in the body,Triglyceride (adipose tissue)

A

115,00 kcals

150
Q

Sources of staored energy in the body, protein

A

25000

151
Q

Storing energy as fat

A

Glucose–>pyruvate–>acetyl coa–>fatty acids–>triglycerids for storage

Amino acids–>acetyl co a–>fatty acids–>riglycerids for storage

fatty acids–>riglycerids for storage

152
Q

Direct calorimetry

A

-measures heat produced to determine energy used

requires an insulated chamber- is not practical

153
Q

Indirect calorimetry

A

measures O2 utilization/CO2 production
More practical, but requires bulky equiptment
is the gold standard for measuring energy requirement

154
Q

Doubly labeled water

A

-track exretion of labeled o2/h2 to determine the amount of CO2 produced

155
Q

How to estimate EER

A

determine physical activity value
choose equation based on gender and age
find height in m
find weight in kg

156
Q

How to determine physical activity value

A

intensity of activity
time spent doing the activity
age
gender

157
Q

excess body weight and disease risk

A

sleep apnea, fatty liver, gallbladder disease, type 2 diabetes, GERD, cardiovascular disease

158
Q

BMI equation

A

weight in kg/(height i m)^2

159
Q

BMI ranges

A

Underweight 30

Morbidly obese 40

160
Q

Body fat in pregnancy

A

increase in body fat percentage to provide energy for fetus and lactation

161
Q

Body fat in in infants

A

at birth 12%, this percentage increases in the first year of life

162
Q

Body fat in childhood and adolescents

A

as muscle mass increases, percent body fat decreases. During puberty females gain more fat and men gain more muscle

163
Q

Body fat in elderly

A

lean body mass decreases between ages 20-60, body fat typicallt doubles

164
Q

Bioelectric impedance analysis

A

tool to asses body composition
is handheld-like at gym or in scales
uses electrical current
lean tissue (is high in water) and conducts electricity, fat does not

165
Q

Skinfold thickness

A

tool to asses body composition
assumes fat under skin represents total body fat
inexpensive, have at gyms, must be well trained

166
Q

underwater weighing

A

tool to asses body composition
weight on land vs. weight in water determines volume/density
lean tissue is more dense than fat

167
Q

Waist circumference and disease risk

A

Women >35in and men >40 in are at a higher risk for disease

168
Q

Factors in determining body shape and size

A

75% genetics

25% lifestyle

169
Q

Set point

A

level at which body weight resists change- may increase over time

170
Q

short term regulation of energy balance

A

regulating intake from meal to meal
-nerbes hormones
psychologival distress can alter mechanisms

171
Q

ghrelin

A

in stomach, makes us want to eat at certain times

172
Q

CCK

A

slows down stomach emptying, gives a feeling of satiety

173
Q

Longterm regulaion of energy balance

A

regulating the amount of body fat, insulin, leptin

174
Q

decreased Leptin

A

happens with weight loss
a decrease in leptin triggers the hypothalamus to have increased energy intake and decreased energy expenditure
puts adipocyts at set point size

175
Q

increased leptin

A

happens with weight gain
it signals to hypothalamus to have decreased energy intake and increased energy expenditurep
puts adipocytes at set point size

176
Q

Adaptive thermogenesis

A

a change in expenditure based on intake, ex if you eat more you are more inclined to fidget or go for a walk

177
Q

futile cycling

A

the body makes and breakes things down to use up any excess energy

178
Q

brown adipose tissue

A

a decoupled ETC, energy becomes heat, so you can lose excess energy as heat
is in infants to help keep them warm

179
Q

Weight loss goals

A

aim for 5-15% loss of body weight to reduce risk of disease

at a rate of 0.5-2lb a week

180
Q

Paleo diet

A

intended to mimic foods consumed by paleolithic ancestors
eat: grass fed meat, fish, eggs, nuts, seeds, fruits, veggies, oils
do not eat: grains, legumes, dairy, potatoes, processed foods, refined oils, sugar, salt

181
Q

very low calorie diets

A

eat 800 calories a day for rapid weight loss

182
Q

phentermine

A

is an appetite suppresent

183
Q

orlistat

A

is approved by FDA
interrupts the ingestion of fat
could lead to problems with fat solube vitamins

184
Q

Alli

A

is an over the counter orlistat

185
Q

ephedra

A

is a stimulant that causes weight loss, but also has other effects

186
Q

gastric bypass

A

restricts the size of the stomach and bypasses part of the small intestine

187
Q

gastric banding

A

put an adjustable band around the stomach, which can adjust the size of the opening into the stomach

188
Q

gastric sleeve

A

removal of part of the stomach

189
Q

What percent calories come from fat in the typical american diet?

A

34

190
Q

Examples of foods high in fat

A

almonds, seeds, cheese, oils, beef, croissant, muffins, cakes

191
Q

sterol

A

a type of lipid with a structure composed of multiple chemical rings

192
Q

sources of saturated fatty acids

A

red meat, butter, cheese, whole milk, coconut oil, palm oil

193
Q

sources of monosaturated fatty acids

A

canola, olice and peanut oil, nuts, avocados

194
Q

sources of omega 6 fatty acids

A

corn oil saddlower oil, soybean oil and nuts

are polyunsaturated fatty acids

195
Q

sources of omega 3 fatty acids

A

falxseed, canola oil, nuts, fish oils,

are polyunsaturated fatty acids

196
Q

examples of omega 3 FA

A

alpha linolenic acid, eicosapentaenoic acid, docosahexenoic acid

197
Q

examples of omega 6 FA

A

lenoleic acid

198
Q

transfatty acids

A

hydrogens on oppostie sidsm they can pack tightly and have a higher melting point

trans fats raise blood cholesterol levels and increase the risk of heart disease

usually come from hydrogenation

199
Q

phosphoglycerides

A

major class of phospholipids
glycerol backbone with 2 FA attached and one phosphate group
can mix with water and fat–emulsifier

200
Q

lecithin

A

phosphoglyceride with a glycerol backbone, 2 FA, a phosphate group and a molecule of choline. is in all cell membranes and used to synthesize Ach

is used in foods as an emulsifier

201
Q

Uses of cholesterol

A

synthesize vitamin D, cholic acid (bile) and steroid hormones

202
Q

Where does most lipid digestion occur?

A

In the SI due to the action of lipid digesting enzymes called lipases

some occurs in the stomach due to gastric lipase

203
Q

Digestion of lipids

A
  1. in SI, bile from gall bladder helps break fat into small globules
  2. Triglycerides in these globules are broken down by lipases into fatty acids and monoglycerides
  3. These mix with bile to form micelles
  4. Micelles are absorbed into mucosal cells
  5. Long chain fatty acids, cholesterol etx are then processed before entering blood stream
204
Q

Are lipids soluble in water?

A

short and mediumchain fatty acids are

long chain, cholesterol and fat soluble vitamins are not

205
Q

lipoproteins

A

particle containinf a core of triglycerids and cholesterol surrounded by a shelpp of protein, phospholipids and cholesterol tat transport lipids in the blood and lymph

206
Q

Chylomicrons

A

lipoprotein that transports lipid from mucosal cells of the small intestine and delivers triglyceride to other body cells

207
Q

lipoprotein lipase

A

breaks down triglycerides into fatty acids and glycerol.

208
Q

examples of essentail fatty acids

A

omega 3 (linoleic) and omega 6 (alpha linolenic

209
Q

essential fatty acid deficiency

A

characterized by dry scaly skin and poor frowth, when diet doesn’t supply sufficient amonts of essetial fatty acids

210
Q

eicosanoids

A

regulatory molecules including prostaglandins and releated compounds that can be synthesized from omega 3 and 6 FA
-help regulate blood clotting, blood pressure, immune function etc.

the effect is determined by what type of fatty acid it is made from

211
Q

ideal ratio of omega 6 to omega 3

A

5:1 to 10:1

212
Q

Beta oxidation

A

the first step in the production of ATP from fatty acids. This breaks down the carbon chain of fatty acids into 2 carbon units that form acetyl coA and releases high energy electrons that are passed to the ETC

213
Q

How do triglyceride provide energy?

A
  • beta oxidation to acetyl coa

- glycerol from triglyceride can be used to make ATP or glucose cia gluconeogensis

214
Q

feasting

A

excess energy consumed as carbs or protein first go to the liver to be synthesized to fatty acids .
Fatty acids are assembled into triglycerides, which are transpoorted to adipose tissue via VLDLs
lipoprotein lipase breaks down the triglycerides from chylomicrons ad VLDLs so fatty acids can enter cells, where they are reassembled into triglcycerides for stoarge

215
Q

Fasting

A

hormone sensitive lipase begins breakinf down stored triglycerides. Fatty acids and glycerol are released directly into the blood where hey can be taken up by cells throughout the body to produce ATP

216
Q

hormone sensitive lipase

A

an enzyme present in adipocytes that responds to chemical signals by breaking down triglycerides into fatty acids and glycerol and releasing theminto the bloodstream

217
Q

atherosclerosis

A

a type of cardiovascular disease that involves the buildup of fatty material in the artery walls

218
Q

oxidized LDL cholesterol

A

a substance formed when the cholesterol in LDL particles is oxidized by reactive o2 molecules. it is key in the development of atherosclerosis because it contributes to the inflammatory response

219
Q

scavenger receptor

A

a protein on the surface of macrophages that binds to oxidized LDL cholesterol and allows it to be taken up by the cell

220
Q

why do saturated fats increase risk for heart disease?

A

they increase LDL cholesterol in the blood which increases the risk of atherosclerosis

221
Q

why do B vitamins reduce heart risk?

A

they keep blood levels of homocystein low.

222
Q

dietary fat and breast cancer

A

higher fat diet=faster tumor growth in rates

223
Q

What are the types of lipids?

A

triglycerids, fatty acids, phosphoglycerides, sterols

224
Q

how much alcohol can the body digest in an hour?

A

0.5 oz

225
Q

protein digestion

A

begins in the stomach with HCl denaturing proteins
the acit also activates pepsin, ehich breaks some peptide bonds
most protein digestion occurs in the small intestin where polypeptides are broken into amino acids by trypsin and chymotrypsin

226
Q

single amonio acids are then absorbed into mucosal cells of the smll intestingamino acid absorption

A

-one of several active transport systems

some AA compete for the same transport system

227
Q

protein energy malnutrition

A

a condition characterized by wasting and an increased susceptibility to infection that results from long term consumption of insufficient amounts of energy and protein to meet needs

228
Q

Calorie content of egg yolk v white

A

white-17

yolk-55

229
Q

protein content of egg yolk v white

A

white-3.6

yolk-2.7

230
Q

cholesterol content of egg yolk v white

A

white-0

yolk-184

231
Q

choline content of egg yolk v white

A

white 0.4

yolk 116

232
Q

vit A content of egg yolk v white

A

white 0

yolk 245

233
Q

sodim content of egg yolk v white

A

WHITE-55

yolk 8

234
Q

What food are saturated fats found i?

A

animals: beef, lamb, lard, cream, butter, cheese,

coconut oil, palm oil

235
Q

What is the effect of saturated fats on the heart?

A

raise bad cholesterol, high in cholesterol, increase risk of heart disease

236
Q

Daily limit of saturated fat

A

less than 7% of daily calories

less than 140- if eating 2000

237
Q

characteristics of saturated fat

A

no double bonds

solid at room temp

238
Q

foods with trans fats

A

baked goods, fried foods, snack foods, stick margerine

239
Q

foods with monounsaturated fats

A

vegetable oils, avocados, olives, nuts and seeds

240
Q

foods with omega 6 fatty acids

A

vegetable oils, soybean, corn and safflower, nuts walnuts sunflower seeds

241
Q

foods with omega 3 fatty acids

A

fatty fish, salmon tuna trout

242
Q

effect of transfats on the heart

A

raise LDL, lower HDL, increase risk of heart disease

243
Q

effect of monounsaturated fats on the heart

A

reduce bad cholesterol, lowr risk of heart disease

244
Q

effect on polyunsaturate fats on the heart

A

reduce LDL, lower risk of heart disease

245
Q

characteristics of trans fats

A

solid at room temp, contained in partially hydrogenated oils

246
Q

chracteristics of monounsaturated fats

A

have one double bond, liquid at room temp. solid when chilled

247
Q

characteristics of polyunsaturated fats

A

multiple double bonds, liquid always

248
Q

daily limit of trans fats

A

less than 1% of daily fats.. 20 cal/2000 cal

249
Q

daily limit of monounsaturated and polyunsaturated fats

A

25-35%

250
Q

cholesterol free label

A

less than 2mg of cholesterol and 2g sat. fat

251
Q

low cholesterol

A

less than 20mg cholesterol and 2g sat .fat

252
Q

reduced cholesterol

A

25% less cholesterol than the regular product

Intro to Nutrition (5 decks)

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