Exam 2 module 4 part 1 Flashcards
Nutrition Chapter 24
1
Q
A
2
Q
What is nutrition?
A
The study of food and how it affects the human body and influences health.
3
Q
Define metabolism.
A
The process by which the body converts food into energy.
4
Q
What are standards in nutrition?
A
References for nutrient intake thought to meet the nutritional needs of most healthy population groups.
5
Q
Are standards and guides specific to the needs of people with medical problems?
A
No, they provide recommendations to healthy individuals.
6
Q
Fill in the blank: Poor nutrition contributes to _______.
A
[disease]
7
Q
What are Dietary Reference Intakes (DRIs)?
A
Nutritional standards used for planning and assessing diets for healthy individuals.
8
Q
What does Estimated Average Requirement (EAR) refer to?
A
The amount of a nutrient estimated to meet the requirement of half of all healthy individuals within a given age and gender group.
one of two ears or half of the population
9
Q
What is the Recommended Dietary Allowance (RDA)?
A
The average daily dietary intake of a nutrient sufficient to meet the nutritional requirements of approximately 98% of healthy people.
10
Q
Define Adequate Intake (AI).
A
The amount of a nutrient consumed by a group of healthy people.
11
Q
What does Tolerable Upper Intake Level (UL) indicate?
A
The maximum daily intake of a nutrient likely to be without adverse health effects for almost all individuals.
12
Q
What is Acceptable Macronutrient Distribution Range (AMDR)?
A
The percentage of protein, fat, and carbohydrate associated with reduced risk of chronic disease.
13
Q
What is the primary goal of the Dietary Guidelines for Americans 2020–2025 by the USDA and USDHHS? How often are they updated?
US dept of health and human services and US dept of agriculture
A
These USDA dietary guidelines are intended as a primary source of health information for nutrition educators, policy makers, and healthcare providers. They are based on scientific evidence and provide information about choosing a nutritious diet, maintaining healthy weight, achieving adequate exercise, and ensuring food safety. The dietary guidelines are updated every 5 years.
14
Q
What is the recommended total fat intake as a percentage of total calories?
A
Below 20% to 35% of total calories.
15
Q
What is the recommended limit for saturated fats?
A
Less than 10% of total calories.
16
Q
What is the recommended daily limit for cholesterol? What is the daily limit of trans-fats?
A
- Cholesterol = Less than 300 mg.
- Trans Fats = Less than 1% of calories
17
Q
What should most fats come from?
A
Foods such as fish, nuts, and vegetable oils.
18
Q
How many cups of dark green, red, and orange vegetables should be included daily?
A
At least 2 1⁄2 cups.
19
Q
What is the recommendation regarding whole grains?
A
At least half of complex carbohydrates should come from whole grains.
20
Q
What should be avoided to limit empty calories?
A
Foods and beverages with excessive sugar and caffeine.
21
Q
What is the minimum amount of moderate intensity physical activity recommended per week?
A
300 minutes or 5 hours
22
Q
What is the recommended limit for salt intake for African Americans OR people with HTN, diabetes, CKD, anyone 50+ ?
And compare it to the recommended daily limit for healthy adults.
A
Less than 1,500 mg per day.
Healthy adults get 2,300 mg daily.
23
Q
What is the recommended daily limit for alcohol consumption for women?
A
Up to one drink per day.
24
Q
What is the recommended daily limit for alcohol consumption for men?
A
Up to two drinks per day.
25
What is a key practice for food safety?
Prepare, cook, chill, and store foods to keep them free from harmful microorganisms.
26
True or False: The Dietary Reference Intakes are only for macronutrients.
False.
27
Fill in the blank: The DRIs encompass four types of nutrient reference values including EAR, RDA, AI, and _______.
UL.
28
What does EAR stand for?
Estimated Average Requirement
## Footnote
The amount of a nutrient that is estimated to meet the requirement of half of all healthy individuals within a given age and gender group.
29
What is the Recommended Dietary Allowance (RDA)?
The average daily dietary intake of a nutrient that is sufficient to meet the nutritional requirements of approximately 98% of healthy people.
## Footnote
RDA is a guideline for nutrient intake levels.
30
What does AI stand for?
Adequate Intake
## Footnote
The amount of a nutrient consumed by a group of healthy people.
31
What is the Tolerable Upper Intake Level (UL)?
The maximum daily intake of a nutrient that is likely to be without adverse health effects for almost all individuals.
## Footnote
UL helps prevent toxicity from excessive nutrient intake.
32
Define Acceptable Macronutrient Distribution Range (AMDR).
The percentage of protein, fat, and carbohydrate associated with reduced risk of chronic disease, provided there is an intake of other essential nutrients.
## Footnote
AMDR is essential for balanced nutrition.
33
What types of dairy should be included in a healthy diet?
Fat-free or low-fat dairy, including yogurt, milk, and cheese
## Footnote
These options provide essential nutrients without excessive fat.
34
What types of dairy products should be avoided?
Processed cheese products and dairy with added sugars
## Footnote
These products often contain unhealthy additives and extra calories.
35
What is MyPlate?
A food guide that visually illustrates a healthy meal with designated colors for different food groups
## Footnote
Red for fruits, green for vegetables, orange for grains, purple for protein, and a blue section for dairy.
36
What colors represent different food groups in MyPlate?
* Red for fruits
* Green for vegetables
* Orange for grains
* Purple for protein
* Blue for dairy
## Footnote
Each color corresponds to a specific food group to promote balanced meals.
37
What guidelines does MyPlate promote?
Healthy nutrition based on the USDA Dietary Guidelines for Americans 2020–2025
## Footnote
Focuses on food choices, variety, portion size, activity, and tools for a healthy lifestyle.
38
What adaptations of MyPlate are available?
* MyPlate in Spanish
* MyPlate for Older Adults
## Footnote
Adaptations address different nutritional needs and language preferences.
39
What does MyPlate for Older Adults emphasize?
Healthy food choices and portions specific for the nutrition and hydration needs of older adults
## Footnote
Aligns with the Dietary Guidelines for Americans 2020–2025.
40
What foods does MyPlate recommend limiting?
* Foods high in trans fats
* Foods high in saturated fats
* Foods high in salt
* Foods high in added sugars
## Footnote
These recommendations help maintain a balanced diet and overall health.
41
What does MyPlate emphasize regarding whole grains?
Intake of whole grains and foods enriched with vitamin B12
## Footnote
Whole grains are important for digestive health and vitamin B12 is essential for older adults.
42
What is the recommended physical activity level according to MyPlate?
At least 150 minutes per week
## Footnote
Regular physical activity is crucial for maintaining health.
43
Fill in the blank: MyPlate promotes the importance of _______.
fluids
## Footnote
Adequate fluid intake is essential for hydration, especially for older adults.
44
What is the Spanish version of the MyPlate called?
MyPlate en Español
## Footnote
The Spanish version is available on the MyPlate Web site.
45
What does MyPlate for Older Adults illustrate?
Healthy food choices and portions specific for older adults' nutrition and hydration needs
## Footnote
It is consistent with the Dietary Guidelines for Americans 2020–2025.
46
What foods are recommended to limit according to the Dietary Guidelines for Americans 2020–2025?
Foods high in trans- and saturated fats, salt, and added sugars
## Footnote
Emphasizes intake of whole grains, foods enriched with vitamin B12, and calcium-rich foods.
47
What is the recommended physical activity for older adults according to MyPlate?
At least 150 minutes/week
## Footnote
Promotes the importance of fluids and physical activity.
48
What do traditional diets from different cultures emphasize?
Eating fresh local and seasonal foods
## Footnote
These diets include Asian, Latin American, Mediterranean, and African heritage diets.
49
What do these traditional diets avoid?
Excess sugar, salt, and solid fats
## Footnote
Portion sizes are moderate, with fish and seafood as staples.
50
How often is red meat typically consumed in these diets?
Twice per week
## Footnote
Emphasizes a balanced approach to protein sources.
51
What is the purpose of the American Diabetes Association's Create Your Plate tool?
To help diabetics manage blood glucose and lose weight
## Footnote
It emphasizes a diet higher in nonstarchy carbohydrates and proteins.
52
Fill in the blank: MyPlate for Older Adults stresses the importance of _______.
fluids
53
What is the purpose of the Nutrition Facts label?
To provide important information about serving size, calories, nutrients, and % daily values for packaged foods.
54
What does % DV stand for on the Nutrition Facts label?
% Daily Value
55
What information is found at the top of the Nutrition Facts label?
Serving size
56
Which nutrients are typically listed in the main box of the Nutrition Facts label? What is the significance of this location?
* Total fat inlcuding saturated fat
* Trans fat
* Sodium
* Cholesterol
Significance is that they should limit these nutrients (the first thing the eye sees after serving size, amount per serving)
57
What nutrient should consumers try to get enough of, as mentioned in the Nutrition Facts label?
Dietary fiber
58
What vitamins and minerals are listed near the bottom of the Nutrition Facts label?
* Vitamin C, A
* Calcium
* Iron
| not completely at the bottom. listed above the footnote.
## Footnote
They are supposed to work on getting enough of these
59
What does the footnote on the Nutrition Facts label provide?
Recommended daily values for nutrients such as fat, cholesterol, sodium, total carbs, and fiber.
60
How much of their calories should people keep from fat according to the Nutrition Facts label?
Less than 30%
61
Where is the calories from fat information located on the Nutrition Facts label?
Upper right-hand side, adjacent to the calories count per serving.
62
Fill in the blank: The Nutrition Facts label is required by the _______.
FDA
63
What are the energy nutrients?
Nutrients that supply the body with energy (kilocalories)
## Footnote
Energy nutrients include macronutrients such as carbohydrates, proteins, and fats.
64
What role do micronutrients play in the body?
Help manufacture, repair, and maintain cells
## Footnote
Micronutrients include vitamins and minerals.
65
What is metabolism?
The process by which the body converts food into usable energy
## Footnote
Metabolism encompasses all ways the body changes and uses nutrients for vital processes.
66
What triggers most metabolic reactions?
Enzymes
## Footnote
Each enzyme is specific and catalyzes only one type of reaction.
67
What are the two types of metabolic reactions?
Anabolism and catabolism
## Footnote
These reactions occur continually and are adjusted according to the needs of the body.
68
Define anabolism.
The formation of larger molecules from smaller ones
## Footnote
This process requires energy.
69
Define catabolism.
The breakdown of larger molecules into smaller components
## Footnote
This process releases energy.
70
Fill in the blank: Metabolism encompasses all the ways in which the body changes and uses nutrients for ______.
[vital processes and bodily functions]
71
True or False: Anabolism releases energy.
False
## Footnote
Anabolism requires energy.
72
True or False: Catabolism involves the formation of larger molecules.
False
## Footnote
Catabolism involves the breakdown of larger molecules.
73
What are the main sources of simple sugars?
Corn syrup, honey, milk, table sugar, molasses, sugarcane, sugar beets, fruits
## Footnote
Simple sugars are often found in sweeteners and natural sources.
74
Where are complex carbohydrates primarily found?
Vegetables, breads, cereals, pasta, grains, legumes
## Footnote
Complex carbohydrates are typically found in whole foods.
75
What enzyme is involved in carbohydrate digestion in the mouth?
Salivary amylase
## Footnote
Salivary amylase begins the process of starch digestion in the mouth.
76
What is the role of ptyalin in carbohydrate digestion?
Active in mouth and stomach
## Footnote
Ptyalin is another name for salivary amylase.
77
Which enzyme is secreted by the pancreas for carbohydrate digestion?
Pancreatic amylopsin
## Footnote
Pancreatic amylopsin continues the digestion of carbohydrates in the small intestine.
78
What enzymes are involved in carbohydrate digestion in the intestine?
Sucrase, lactase, maltase
## Footnote
These enzymes break down disaccharides into monosaccharides.
79
What are the DRI requirements for carbohydrates for healthy adults?
45%–65% of calories from CHOs, or 130 grams per day
## Footnote
These recommendations help ensure adequate energy and nutrient intake.
80
What factors affect the amount of carbohydrates used by the body?
Body size and activity level
## Footnote
Larger individuals and those who are more active typically require more carbohydrates.
81
True or False: There is a consensus on the exact amount of dietary carbohydrates needed.
False
## Footnote
There is ongoing debate regarding the optimal carbohydrate intake.
82
What do many popular diet plans do regarding carbohydrate intake?
Alter CHO intake
## Footnote
Some diets recommend low carbohydrate intake, while others suggest a high intake of complex carbohydrates.
83
What are complete proteins primarily sourced from?
Animal sources: meat, poultry, fish, eggs, and milk products
## Footnote
Complete proteins contain all essential amino acids.
84
What are incomplete proteins supplied by?
Plant sources: grains, nuts, legumes, seeds, vegetables
## Footnote
Incomplete proteins can be combined to form complete proteins.
85
What enzymes are produced in the stomach for protein digestion?
Pepsin
## Footnote
Pepsin breaks down proteins into smaller peptides.
86
Name three enzymes produced by the pancreas for protein digestion.
Trypsin, chymotrypsin, carboxypeptidase
## Footnote
These enzymes further digest proteins in the small intestine.
87
What enzymes are involved in protein digestion in the intestine?
Aminopeptidase, dipeptidase
## Footnote
These enzymes complete the digestion of proteins into amino acids.
88
What percentage of an adult diet should come from protein?
10%–35% of calories
## Footnote
This range supports various health needs and activity levels.
89
What is the recommended protein intake per kg of body weight for adults?
0.8 g/kg of body weight
## Footnote
This translates to approximately 46–56 g/day for an average person.
90
What factors influence protein needs?
Age, body size, physical state
## Footnote
Needs vary significantly during different life stages.
91
During which life stages are protein needs increased?
Growth periods such as childhood and pregnancy
## Footnote
Increased protein is essential for development and fetal growth.
92
What types of food contain saturated fats?
Pork, beef, poultry, seafood, egg yolk, dairy, coconut oil, palm oil
## Footnote
Saturated fats are typically solid at room temperature.
93
Where are unsaturated fats primarily found?
Olives, olive oil, vegetable oils, nuts, avocados
## Footnote
Unsaturated fats are usually liquid at room temperature.
94
What are the two essential fatty acids mentioned?
Linoleic acid (omega-6), alpha-linolenic acid (omega-3)
## Footnote
These fatty acids are crucial for various bodily functions and must be obtained through diet.
95
In which foods can essential fatty acids be found?
Polyunsaturated vegetable oils, fatty fish (e.g., salmon)
## Footnote
Fatty fish are a significant source of omega-3 fatty acids.
96
What are trans-fats and where are they commonly found?
Hydrogenated oils, some margarines, packaged baked goods, processed foods
## Footnote
Trans-fats are associated with increased health risks.
97
What percentage of calories should healthy adults get from fat?
20%–35%
## Footnote
This range supports overall health and well-being.
98
What is the recommended percentage of calories from fat for children?
25%–40%
## Footnote
Children have different nutritional needs compared to adults.
99
What does the American Heart Association recommend for fat intake?
Less than 30% of calories from fat; 5%–6% from saturated fats
## Footnote
This recommendation aims to reduce the risk of heart disease.
100
What should individuals at increased risk for heart disease do regarding fat intake?
May need stricter control
## Footnote
Tailored dietary guidelines are essential for managing heart disease risk.
101
Fill in the blank: The enzyme responsible for fat digestion in the stomach is _______.
Gastric lipase
## Footnote
Gastric lipase initiates the breakdown of fats in the stomach.
102
What is the role of pancreatic lipase in fat digestion?
It further breaks down fats in the small intestine
## Footnote
Pancreatic lipase is crucial for the digestion and absorption of dietary fats.
103
What are carbohydrates commonly referred to as?
Primary energy source for the body
104
What are simple carbohydrates commonly called?
Sugars
105
What is the structure of monosaccharides?
Consist of a single unit
106
What are disaccharides made up of?
Two saccharides
107
What do complex carbohydrates consist of?
Long chains of saccharides
108
What is dietary fiber classified as?
A polysaccharide
109
Why do humans not digest fiber?
Humans do not have the enzymes to digest fiber
110
What is the primary function of carbohydrates (3)?
1. Supply energy for muscle and organ function
2. Spare protein if glycogen becomes low
3. Nutrition and metabolism
111
How quickly are carbohydrates digested compared to proteins and lipids?
More easily and quickly
112
What type of muscle activity do carbohydrates fuel?
Strenuous, short-term skeletal muscle activity
113
Where is glucose stored in the body?
Liver and skeletal muscle tissue as glycogen
* skeletal muscles like the glycogen so that they can use it ASAP
* liver likes glycogen because its the main factory for metabolism
114
What is glycogen converted back into to meet energy needs?
Glucose
115
What is the process of converting glycogen back into glucose called?
Glycogenolysis
116
What happens if glycogen stores are low during physical activity?
The body catabolizes stores of protein and lipids for energy
117
What is the term for the conversion of protein and lipids into energy?
Gluconeogenesis
118
Pretend glycogen stores are low. What alternative fuel is produced when fats and proteins are converted directly from carbohydrates? What is the problem with it?
| Gluconeogenesis and lipolysis
Proteins will be used for energy instead of growing, maintenance and repair. Ketones are created from fats. Ketones can cause ketosis.
119
What role do carbohydrates play in nutrition and metabolism?
* Enhance insulin secretion to allow glucose to enter cells
* Increase satiety (fullness)
* Improve absorption of sodium and excretion of calcium
120
True or False: Carbohydrates provide usable glucose.
False
121
Fill in the blank: Carbohydrates are the primary _______ source for the body.
energy
122
What are proteins made up of?
Amino acids
## Footnote
Proteins are complex molecules formed by linking amino acids together.
123
What is the structure of every amino acid?
Central carbon atom connected to a hydrogen atom, an acid, an amine, and a side chain
## Footnote
The amine region contains nitrogen.
124
How many different amino acids are the building blocks of most proteins in the human body?
20
## Footnote
These amino acids combine in various sequences to form different proteins.
125
What are essential amino acids?
Amino acids that must be supplied by food or nutritional supplements
## Footnote
Essential amino acids cannot be produced by the body.
126
Name three examples of essential amino acids.
* Arginine
* Histidine
* Isoleucine
127
Which amino acid is considered essential for children but not for adults?
Arginine
## Footnote
Arginine cannot be synthesized at a rate that supports growth in children.
128
What are nonessential amino acids?
Amino acids that can be synthesized in the body
## Footnote
They do not need to be obtained from food.
129
Name three examples of nonessential amino acids.
* Alanine
* Asparagine
* Aspartic acid
130
Under what conditions can cysteine be considered essential?
In immaturity or severe stress
## Footnote
Cysteine may become essential under certain physiological conditions.
131
What is required for protein synthesis to occur?
Every amino acid necessary to build that protein must be available
## Footnote
This ensures that the protein can be formed correctly.
132
What are complete proteins?
Proteins that contain all of the essential amino acids necessary for protein synthesis
## Footnote
These usually come from animal sources.
133
What are incomplete proteins?
Proteins that do not provide all of the essential amino acids
## Footnote
Examples include nuts and grains.
134
How can a complete protein be formed from incomplete proteins?
By combining two incomplete proteins
## Footnote
For example, peanut butter on whole-grain bread constitutes a complete protein.
135
Where does protein digestion primarily occur?
In the small intestine
## Footnote
Protein digestion begins in the stomach but is mainly completed in the small intestine.
136
What are the building blocks of proteins that result from digestion?
Amino acids
## Footnote
Enzymes break down proteins into amino acids during digestion.
137
What is the process by which the body breaks down and rebuilds protein called?
Protein metabolism
## Footnote
This process helps maintain overall protein balance in the body.
138
What two types of protein balance does the body maintain?
Tissue protein and plasma protein
## Footnote
The body adjusts these balances as needed.
139
What is nitrogen balance?
When intake and output (I&O) of nitrogen are equal
## Footnote
This balance is crucial for overall health.
140
What occurs during positive nitrogen balance?
Nitrogen intake exceeds output
## Footnote
This condition provides a pool of amino acids for growth, pregnancy, and tissue maintenance and repair.
141
What is negative nitrogen balance?
When nitrogen loss exceeds nitrogen intake
## Footnote
This can occur due to illness, injury (e.g., burns), and malnutrition.
142
Fill in the blank: Positive nitrogen balance is important for _______.
Growth, pregnancy, and tissue maintenance and repair
## Footnote
These conditions require a surplus of amino acids.
143
True or False: Negative nitrogen balance can result from malnutrition.
True
## Footnote
Malnutrition leads to insufficient nitrogen intake.
144
What is the primary structural role of protein in the body?
Protein is the structural material of every cell in the body.
## Footnote
Protein is essential for growth, maintenance, and repair of body cells and tissues.
145
How do proteins contribute to metabolism?
Proteins are precursors to digestive enzymes and hormones and facilitate cellular reactions throughout the body.
## Footnote
Example: Thyroxine is a hormone made from proteins.
146
What is the role of proteins in the immune system?
Proteins form lymphocytes and antibodies, which defend against foreign invaders.
## Footnote
Lymphocytes are specialized white blood cells.
147
How do proteins help regulate fluid balance in the body?
Proteins attract water, helping to regulate fluid balance in cells and the bloodstream.
148
What function do blood proteins serve in acid-base balance?
Blood proteins function as buffers, helping to regulate acid-base balance.
149
What is the secondary role of proteins regarding energy?
Proteins can be broken down to provide energy when stores of fats and carbohydrates are inadequate.
150
What factors influence protein needs in an individual?
Protein needs vary according to age, sex, weight, and health.
151
What dietary considerations should be made regarding lean meat consumption?
Lean meat should be consumed in modest amounts, be low in saturated fat, and not be processed.
152
True or False: Many North Americans consume less protein than needed.
False. Many North Americans eat more protein than they need, especially in the form of red meat.
153
What are the health risks associated with animal proteins high in saturated fat?
Increase the risk for certain cancers and coronary artery disease.
154
Fill in the blank: Proteins combine with iron to form _______.
hemoglobin
155
What are lipids?
Lipids are organic (carbon-containing) substances that are insoluble in water.
## Footnote
They are made up of carbon, hydrogen, and oxygen.
156
What elements make up lipids?
Carbon, hydrogen, and oxygen.
## Footnote
These are the same basic elements that make up carbohydrates.
157
What is the state of fats at room temperature?
Fats are solid at room temperature. Even if it melts when it heats up. Its categorized based on room temperature.
## Footnote
An example is butter, which is solid at room temperature.
158
What is the state of oils at room temperature?
Oils are liquid at room temperature.
159
What is the difference between fats and lipids?
The terms lipids and fats are often used interchangeably.
## Footnote
However, fats specifically refer to solid lipids at room temperature.
160
Can certain types of fat be a health hazard? What is it essential for?
Yes, certain types of fat, when consumed in excess, can be a health hazard. Essential for brain and nerve function (myelin)
161
Where does lipid metabolism occur?
Lipid metabolism occurs in the small intestine.
162
What begins the process of splitting fatty acids from their glycerol backbone?
Bile and pancreatic enzymes begin the process in. thesmall intesetine.
163
How are lipids stored in the body?
Lipids are stored as adipose tissue.
164
What are the three types of lipids found in foods?
Glycerides, sterols, and phospholipids.
165
What are glycerides also called?
True fats.
166
What do glycerides consist of?
One molecule of glycerol attached to one, two, or three fatty acid chains.
167
What is glycerol composed of?
Three carbon atoms.
168
What are fatty acids?
Long chains of carbon and hydrogen atoms ending in an acid.
169
What are triglycerides?
Compounds consisting of a glycerol molecule attached to three fatty acids.
170
Fill in the blank: Glycerides consist of one molecule of glycerol attached to _______.
[one, two, or three fatty acid chains]
171
True or False: Triglycerides are the main glycerides found in foods.
True.
172
What are the three types of lipids found in foods?
Glycerides, sterols, and phospholipids.
173
What are glycerides also called?
True fats.
174
What do glycerides consist of?
One molecule of glycerol attached to one, two, or three fatty acid chains.
175
What is glycerol composed of?
Three carbon atoms.
176
What are fatty acids?
Long chains of carbon and hydrogen atoms ending in an acid.
177
What are triglycerides?
Compounds consisting of a glycerol molecule attached to three fatty acids.
178
Fill in the blank: Glycerides consist of one molecule of glycerol attached to _______.
[one, two, or three fatty acid chains]
179
True or False: Triglycerides are the main glycerides found in foods.
True.
180
What are sterols?
Sterols are lipids but are not made of fatty acids.
## Footnote
The most important sterol in the body is cholesterol.
181
What is the most important sterol in the body?
Cholesterol
## Footnote
Cholesterol is needed for the formation of cell membranes, vitamin D, estrogen, and testosterone.
182
Where is cholesterol synthesized?
In the liver
## Footnote
Cholesterol is also found in animal foods.
183
What are phospholipids a key component of?
Lipoproteins
## Footnote
Lipoproteins consist of phospholipids and a protein.
184
Why are lipoproteins important?
They are the major transport vehicles for lipids in the bloodstream.
## Footnote
Lipoproteins wrap triglycerides with water-soluble phosphates and proteins.
185
What do low-density lipoproteins (LDLs) transport?
Cholesterol to body cells.
## Footnote
Diets high in saturated fats increase LDLs in the bloodstream.
186
What is LDL often referred to as?
The 'bad cholesterol'
## Footnote
High LDL levels may result in fatty deposits on vessel walls, causing cardiovascular disease.
187
What do high-density lipoproteins (HDLs) do?
Remove cholesterol from the bloodstream and return it to the liver.
## Footnote
HDL is involved in producing bile.
188
What is HDL often referred to as?
The 'good cholesterol'
## Footnote
A high blood level of HDL is considered protective against cardiovascular disease.
189
Fill in the blank: Cholesterol is a wax-like substance needed for the formation of _______.
cell membranes, vitamin D, estrogen, and testosterone.
190
What type of fat is found in olives and olive oil? What are other examples of this type?
Monounsaturated
Lower LDL and raise HDL
## Footnote
Sources include canola oil, peanut oil, cashews, almonds, peanuts, and most other nuts, as well as avocados.
191
What effect does monounsaturated fat have on blood cholesterol?
Lowers LDL and raises HDL.
192
List three sources of polyunsaturated fats.
* Corn oil
* Soybean oil
* Cottonseed oil
* Safflower oil
* Sesame oil
* Fish
* Nuts
* Seeds
## Footnote
lowers LDL and raises HDL
193
What is the effect of polyunsaturated fats on blood cholesterol?
Lowers LDL and raises HDL.
194
Name two sources of saturated fats.
* Whole milk
* Red meat
Whole milk, butter, cheese, and ice cream; red meat; chocolate; coconuts, coconut milk, and coconut oil; palm oils; cocoa butter; processed foods
195
What effect do saturated fats have on blood cholesterol?
Raises LDL and HDL.
196
What type of fat is primarily found in most margarines? Other examples of it?
Trans-fats
## Footnote
Also found in vegetable shortening and partially hydrogenated vegetable oil.
deep- fried chips; many fast foods (e.g., French fries, donuts); most commercial baked goods
197
What effect do trans-fats have on blood cholesterol?
Raises LDL.
198
What foods contain dietary cholesterol?
* Meats
* Egg yolks
* Dairy products
* Organ meats (e.g., heart, liver)
* Fish
* Poultry
## Footnote
raises cholesterol
199
What effect does dietary cholesterol have on blood cholesterol?
Raises cholesterol.
200
What is American Heart Association Recommendations?
* saturated fat, trans-fat, and cholesterol. Here are some helpful tips (AHA, 2016, 2017, 2018):
* Limit intake of whole-milk dairy products, fatty meats, tropical oils, partially hydrogenated vegetable oils, and egg yolks.
* Include a variety of fruits and vegetables in the diet. Eat a variety of grain products; include whole grains. Eat fish, particularly fatty fish, at least twice a week. Include fat-free and low-fat milk products and legumes. Choose skinless poultry and lean meats.
* Choose fats and oils with 2 g or less saturated fat per tablespoon (e.g., olive oil, canola oil, sunflower oil).
* Limit tropical oils (e.g., palm oil, coconut oil); they are high in saturated fats (AHA, 2016, updated).
* Use healthy cooking methods (e.g., grilling, broiling, steaming).
201
What are the three classifications of fatty acids?
Saturated, unsaturated, and trans-fats
## Footnote
These classifications describe the chemical structure and properties of different fatty acids.
202
What does saturation mean in the context of fatty acids?
Holding all that it is capable of holding
## Footnote
This refers to the number of hydrogen atoms attached to the carbon atoms in the fatty acid.
203
How are unsaturated fatty acids characterized?
Not filled with all the hydrogen it can hold
## Footnote
This results in a lighter and less dense structure.
204
What is a monounsaturated fat?
Fat molecules with one unfilled spot for hydrogen
## Footnote
This structure affects its physical state and health properties.
205
What defines polyunsaturated fatty acids?
Contain two or more unfilled spots for hydrogen
## Footnote
The presence of multiple unfilled spots creates kinks in the molecule.
206
Why are fats liquid at room temperature?
Due to the kinks in unsaturated fatty acids that prevent tight packing
## Footnote
This is a result of the molecular structure of unsaturated fats.
207
What type of fatty acids should dietary fat mainly consist of?
Polyunsaturated and unsaturated fatty acids
## Footnote
This helps reduce the risk of heart disease and stroke.
208
What are saturated fatty acids?
Fatty acids where every carbon atom is fully bound to hydrogen
## Footnote
These fats are dense, solid, and heavy at room temperature.
209
How are trans-fatty acids created?
By adding hydrogen to polyunsaturated plant oils
## Footnote
This process breaks double carbon bonds and straightens the molecules.
210
What is the effect of saturated fats and trans-fats on blood cholesterol levels?
They increase LDL cholesterol levels
## Footnote
This can contribute to cardiovascular diseases.
211
What does the FDA mandate regarding trans-fat content?
Must be listed on all food labels
## Footnote
This regulation aims to inform consumers about trans-fat intake.
212
What plan did the World Health Organization release in 2018 regarding trans-fats?
To eliminate or restrict trans-fatty acids from foods
## Footnote
The goal is to replace them with healthier fats and oils.
213
What are the main dietary factors in increasing blood cholesterol levels?
Saturated fats and trans-fats
## Footnote
These fats raise LDL cholesterol levels.
214
What does the FDA mandate regarding trans-fat content?
Trans-fat content must be listed on all food labels
## Footnote
This regulation aims to inform consumers about unhealthy fats.
215
What plan did the World Health Organization release in 2018?
A plan to eliminate or restrict trans-fatty acids from foods
## Footnote
The goal is to replace them with healthier fats and oils.
216
What defines an essential fatty acid?
1. The body cannot manufacture it
2. Its absence creates a deficiency disease
## Footnote
Essential fatty acids are crucial for health.
217
What are the two essential fatty acids mentioned?
Linoleic acid (omega-6) and alpha-linolenic acid (omega-3)
## Footnote
These fatty acids help protect against heart disease.
218
List the functions of lipids.
* Supply essential nutrients
* Energy source
* Flavor and satiety
* Other functions
* Cholesterol functions
## Footnote
Each function plays a vital role in health and metabolism.
219
How do lipids supply essential nutrients?
They supply essential fatty acids and aid in the absorption of fat-soluble vitamins
## Footnote
This is crucial for overall nutrient intake.
220
When does the body burn fat for energy?
During sustained light activity, when glycogen stores are exhausted, and when at rest
## Footnote
Carbohydrates are the primary energy source during strenuous activity.
221
What role do lipids play in flavor and satiety?
They give food a creamy taste and texture and promote satiety
## Footnote
Fats are digested more slowly than carbohydrates.
222
What are some other functions of lipids in the body?
* Provide insulation
* Protect vital organs
* Aid in thermoregulation
* Enable accurate nerve-impulse transmission
* Component of every cell membrane
* Essential to cell metabolism
## Footnote
These functions are crucial for maintaining bodily health.
223
What functions does cholesterol serve in the body?
* Component of every cell
* Ingredient of bile
* Precursor to steroid hormones
## Footnote
Cholesterol is vital for digestion and hormone production.
224
True or False: Cholesterol contributes to atherosclerosis when lipid metabolism is disordered.
True
## Footnote
Disordered lipid metabolism can lead to cardiovascular issues.
225
Where did i leave off
what are micronutrients think like a nurse 24-2.
