Exam 2 Flashcards
Functions of fats in foods (6)
Nutrients
Transport
Energy
Sensory Appeal
Texture
Satiety
Functions of fats in the body (5)
Energy/Energy stores
padding
Insulation
Cell membranes
Converted to other compounds
Type 1: Triglyceride
Fatty acids– released from fat stores broken down to release energy
Glycerol
95% of all fats in food and in the body
Type 2: Phospholipid
in lipid bilayer in cell membrane; some emulsifiers; also outer layer of chylomicrons
Type 3: Sterols
cholesterol— types include vitamins, steroid hormones, bile
Cholesterol
(essential cholesterol) made in the liver
converted in the liver to make bodily compounds such as the plasma membrane
Not an essential nutrient
comes from animal foods
Fatty acids differ by
1 length of the carbon chain
2 the number and position of double bonds in the fatty acid chain, making it either unsaturated or saturated
saturated fats properties and food sources
solid at room temp
animals and tropical oils (coconut oil and palm oil)
where are unsaturated fats found
found in plant oils
ex. monosaturated (1 double bond) and polyunsaturated (>2 double bond)
where are monounsaturated fats from
high in olive and canola oils
examples of polyunsaturated fats
omega-3 fatty acids and omega-6 fatty acids
omega-3 fatty acids
fatty fish in EPA and DHA and also found in fish
essential fatty acid example: acid example
omega-6 fatty acid
high in plant oils
essential fatty acid example: linoleic acid
monounsaturated properties and food sources
liquid at room temp and cloudy at colder temperatures
olive oil, canola oil, avocados and nuts
polyunsaturated properties and food sources
liquid at room temp
omega 6– linoleic acid, corn, and soybean oils, mayo and margarine
omega 3– linolenic acid, cold water fish, canola oil, soybean oil, flax seed, chia seed, walnuts
mouth for fat digestion
salivary lipase is insignificance to digesting fat and becomes tiny droplets
stomach for fat digestion
gastric lipase minor digestion
the small intestine, and liver for digesting fat
bile emulsifies fats
pancreas for digesting fat
pancreatic lipase breaks down triglycerides into free fatty acids
large intestine for digesting fat
NA?
describe lipid absorption
Digestion
Emulsification
Absoprtion
Formation of chylomicrons
Transport
utilization
describe lipid transport
A delivery system for your body. Fats can’t travel well in the body so they use lipoproteins to travel through your bloodstream, carrying different types of fats where they’re needed. This system almost prevents the build-up of excess fats.
Chylomicrons (made travel deliever digested)
MADE: synthesized in the wall of the GI tract from absorbed fat and fat-soluble compounds.
TRAVEL: absorbed in the lymphatic system, moved to the blood system
DELIEVER: release triglycerides into the body cells
DIGESTED: taken up by liver
VLDL (made, travel, deliever, digested)
MADE: made by the liver
TRAVEL: Released into blood-stream for circulation
DELIVER: delivers fats to cells in exchange for cholesterol with HDL
DIGESTED: aren’t digested by made into LDLs as the VLDLs lose fat
LDL (made, travel, deliever, digested)
MADE: made as VLDL loses fat
TRAVEL: cell to cell
DELIVER: delivers cholesterol to cell membranes, and forms of compounds like vitamin D and hormones
DIGESTED: if modified, can be taken up by macrophages and become foam cells which contribute to atherosclerotic plagues
***depends on diet
HDL (made travel deliver digested)
MADE: synthesized by the liver
TRAVEL: outside of the liver, scavenging for free cholesterol
DELIVER: deliver free cholesterol back to the liver and deliver to VLDL and LDL in exchange for fat
DIGESTED: taken up by the liver and degraded
atherosclerosis
when arteries become clogged with plaque (made up of LDLs) making it harder for blood to flow through them
risk factors for heart disease (8)
- total cholesterol >200 g/dI
- Low HDL cholesterol <40 mg/dI
- high triglycerides >100 mg/dI
- high blood pressure >120/80
- Central obesity
- inactivity
- older age
- diet
prevention of heart disease
- healthy glucose levels
- don’t smoke
- drink in moderation
- exercise regularly
American Heart Association lip recommendations (4)
- consume less saturated fat
- limit consumption of trans fats
- eat 2 servings of fish per week
-diet abundant in plant foods
fat AMDR
20-35% of total calories
Describe the structure of proteins
made up of amino acids made of
amino group
carboxyl group
r group (differs)
nitrogen (UNIQUE)
explain why adequate amounts of all the essential amino acids are required for protein synthesis.
they connect by peptide bonds to make a chain that is made into a protein
describe protein absorption
di and tri peptides and single amino acids are absorbed from the small intestine
they then travel to the liver through the portal vein
List and describe the functions of protein in the body.
- growth and maintenance produce body component
- immune system
- fluid balance
- acid-base balance
- build enzymes, hormones, and compounds
- providing energy and glucose
- transport
- blood clotting
protein digestion in the mouth
no protein digestion happens in the mouth
protein digestion in the stomach
hydrochloric acid denatures proteins
enzymes break up larger polypeptides into shorter chains
mucus protects the stomach
protein digestion in the small intestine
enzymes break polypeptides into dipeptides, tripeptides, and single amino acids
enzymes present are secreted by the pancreas and also made by the small intestine that exists on the microvilli
protein digestion in the pancreas
secretes digestive enzymes into the small intestine lumen
explain protein balance
positive– promotes growth, pregnancy, recovery, and training
equal–healthy individual meeting all its needs
negative– inadequate protein/calories intake, sick, protein loss
complementary proteins
grains paired with nuts/legumes to get more of the essential amino acids in your diet
protein metabolism
nitrogen gets removed to convert the amino acid into something else so it must leave the body because it can be dangerous
leaves the body by being converted into ammonia formed into urea in the liver and excreted by the kidneys into urine
AMDR for protein
10-35%
RDA for protein intake
.8 g /kg/day
too little protein intake
- decrease in growth
- less disease resistant
- loss of muscle tissue\edema
- kidney/heart problems
- apathetic, listless
types of malnutrition*
kwashiorkor- acute, short time frame, enough calories not enough protein
marasmus- lack of calories over a long period, lack of micronutrients
too much protein
- insufficient evidence of UL
- protein is not stored in the body
- protein is wasted or not used as protein
identify the strengths and the limitations of a vegetarian diet
benefits
- less obesity/ chronic disease
- high fiber, fruits and veggies
- less saturated fats
pitfalls
- lower energy
- less minerals
nutrigenetics
focus on how individual genetic variations affect the body’s response to nutrients and dietary components
nutrigenomics
focus on how nutrients and dietary components affect gene expression and regulation
Describe the components of energy expenditure (4)
basal metabolism- calories expended keeping you alive and functioning don’t include digestion
physical activity- 15-35% energy above BMR
digestion/absorption (thermic effect)- 5-10% of calories consumed
adaptive thermogenesis- physical response to temp changes
factors that affect BMR.
- lean body mass
- dieting
- aging– decrease lean muscle mass
- growth– increase
- fever–increases
- stress– stress– increase BMR
- fasting/starving– decrease
- malnutrition– decrease
- thyroxine– increase
BMI
calculate
Weight kg/height (m) (divided by 3.281)^2
crude estimate if an individual is healthy or not
underweight BMI
<18.5kg/m^2
normal/healthy BMI
18.5-24.9kg/m^
overweight BMI
25-29.9 kg/m^2
obese BMI
> 30kg/m^2
visceral obesity
abdominal/central obesity
around the organs
subcutaneous obesity
accumulation of fat directly beneath the skin
android obesity
upper body
gynoid obesity
lower body
waist circumference risk of heart disease numbers
MEN >40 in
WOMEN >35 in
determining factors of where fat is stored
testosterone, estrogen, and progesterone levels
alcohol intake
smoking
stress
Summarize healthy strategies for achieving and maintaining healthy body weight
- mindful and intuitive eating
- physical activity
chain breaking
stimulus control - cognitive restructuring
- contingency management
- self-monitoring
