Exam 2 module 4 part 1 Flashcards
Nutrition Chapter 24
What is nutrition?
The study of food and how it affects the human body and influences health.
Define metabolism.
The process by which the body converts food into energy.
What are standards in nutrition?
References for nutrient intake thought to meet the nutritional needs of most healthy population groups.
Are standards and guides specific to the needs of people with medical problems?
No, they provide recommendations to healthy individuals.
Fill in the blank: Poor nutrition contributes to _______.
[disease]
What are Dietary Reference Intakes (DRIs)?
Nutritional standards used for planning and assessing diets for healthy individuals.
What does Estimated Average Requirement (EAR) refer to?
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
What is the Recommended Dietary Allowance (RDA)?
The average daily dietary intake of a nutrient sufficient to meet the nutritional requirements of approximately 98% of healthy people.
Define Adequate Intake (AI).
The amount of a nutrient consumed by a group of healthy people.
What does Tolerable Upper Intake Level (UL) indicate?
The maximum daily intake of a nutrient likely to be without adverse health effects for almost all individuals.
What is Acceptable Macronutrient Distribution Range (AMDR)?
The percentage of protein, fat, and carbohydrate associated with reduced risk of chronic disease.
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
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.
What is the recommended total fat intake as a percentage of total calories?
Below 20% to 35% of total calories.
What is the recommended limit for saturated fats?
Less than 10% of total calories.
What is the recommended daily limit for cholesterol? What is the daily limit of trans-fats?
- Cholesterol = Less than 300 mg.
- Trans Fats = Less than 1% of calories
What should most fats come from?
Foods such as fish, nuts, and vegetable oils.
How many cups of dark green, red, and orange vegetables should be included daily?
At least 2 1⁄2 cups.
What is the recommendation regarding whole grains?
At least half of complex carbohydrates should come from whole grains.
What should be avoided to limit empty calories?
Foods and beverages with excessive sugar and caffeine.
What is the minimum amount of moderate intensity physical activity recommended per week?
300 minutes or 5 hours
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.
Less than 1,500 mg per day.
Healthy adults get 2,300 mg daily.
What is the recommended daily limit for alcohol consumption for women?
Up to one drink per day.
What is the recommended daily limit for alcohol consumption for men?
Up to two drinks per day.
What is a key practice for food safety?
Prepare, cook, chill, and store foods to keep them free from harmful microorganisms.
True or False: The Dietary Reference Intakes are only for macronutrients.
False.
Fill in the blank: The DRIs encompass four types of nutrient reference values including EAR, RDA, AI, and _______.
UL.
What does EAR stand for?
Estimated Average Requirement
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.
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.
RDA is a guideline for nutrient intake levels.
What does AI stand for?
Adequate Intake
The amount of a nutrient consumed by a group of healthy people.
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.
UL helps prevent toxicity from excessive nutrient intake.
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.
AMDR is essential for balanced nutrition.
What types of dairy should be included in a healthy diet?
Fat-free or low-fat dairy, including yogurt, milk, and cheese
These options provide essential nutrients without excessive fat.
What types of dairy products should be avoided?
Processed cheese products and dairy with added sugars
These products often contain unhealthy additives and extra calories.
What is MyPlate?
A food guide that visually illustrates a healthy meal with designated colors for different food groups
Red for fruits, green for vegetables, orange for grains, purple for protein, and a blue section for dairy.
What colors represent different food groups in MyPlate?
- Red for fruits
- Green for vegetables
- Orange for grains
- Purple for protein
- Blue for dairy
Each color corresponds to a specific food group to promote balanced meals.
What guidelines does MyPlate promote?
Healthy nutrition based on the USDA Dietary Guidelines for Americans 2020–2025
Focuses on food choices, variety, portion size, activity, and tools for a healthy lifestyle.
What adaptations of MyPlate are available?
- MyPlate in Spanish
- MyPlate for Older Adults
Adaptations address different nutritional needs and language preferences.
What does MyPlate for Older Adults emphasize?
Healthy food choices and portions specific for the nutrition and hydration needs of older adults
Aligns with the Dietary Guidelines for Americans 2020–2025.
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
These recommendations help maintain a balanced diet and overall health.
What does MyPlate emphasize regarding whole grains?
Intake of whole grains and foods enriched with vitamin B12
Whole grains are important for digestive health and vitamin B12 is essential for older adults.
What is the recommended physical activity level according to MyPlate?
At least 150 minutes per week
Regular physical activity is crucial for maintaining health.
Fill in the blank: MyPlate promotes the importance of _______.
fluids
Adequate fluid intake is essential for hydration, especially for older adults.
What is the Spanish version of the MyPlate called?
MyPlate en Español
The Spanish version is available on the MyPlate Web site.
What does MyPlate for Older Adults illustrate?
Healthy food choices and portions specific for older adults’ nutrition and hydration needs
It is consistent with the Dietary Guidelines for Americans 2020–2025.
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
Emphasizes intake of whole grains, foods enriched with vitamin B12, and calcium-rich foods.
What is the recommended physical activity for older adults according to MyPlate?
At least 150 minutes/week
Promotes the importance of fluids and physical activity.
What do traditional diets from different cultures emphasize?
Eating fresh local and seasonal foods
These diets include Asian, Latin American, Mediterranean, and African heritage diets.
What do these traditional diets avoid?
Excess sugar, salt, and solid fats
Portion sizes are moderate, with fish and seafood as staples.
How often is red meat typically consumed in these diets?
Twice per week
Emphasizes a balanced approach to protein sources.
What is the purpose of the American Diabetes Association’s Create Your Plate tool?
To help diabetics manage blood glucose and lose weight
It emphasizes a diet higher in nonstarchy carbohydrates and proteins.
Fill in the blank: MyPlate for Older Adults stresses the importance of _______.
fluids
What is the purpose of the Nutrition Facts label?
To provide important information about serving size, calories, nutrients, and % daily values for packaged foods.
What does % DV stand for on the Nutrition Facts label?
% Daily Value
What information is found at the top of the Nutrition Facts label?
Serving size
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)
What nutrient should consumers try to get enough of, as mentioned in the Nutrition Facts label?
Dietary fiber
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.
They are supposed to work on getting enough of these
What does the footnote on the Nutrition Facts label provide?
Recommended daily values for nutrients such as fat, cholesterol, sodium, total carbs, and fiber.
How much of their calories should people keep from fat according to the Nutrition Facts label?
Less than 30%
Where is the calories from fat information located on the Nutrition Facts label?
Upper right-hand side, adjacent to the calories count per serving.
Fill in the blank: The Nutrition Facts label is required by the _______.
FDA
What are the energy nutrients?
Nutrients that supply the body with energy (kilocalories)
Energy nutrients include macronutrients such as carbohydrates, proteins, and fats.
What role do micronutrients play in the body?
Help manufacture, repair, and maintain cells
Micronutrients include vitamins and minerals.
What is metabolism?
The process by which the body converts food into usable energy
Metabolism encompasses all ways the body changes and uses nutrients for vital processes.
What triggers most metabolic reactions?
Enzymes
Each enzyme is specific and catalyzes only one type of reaction.
What are the two types of metabolic reactions?
Anabolism and catabolism
These reactions occur continually and are adjusted according to the needs of the body.
Define anabolism.
The formation of larger molecules from smaller ones
This process requires energy.
Define catabolism.
The breakdown of larger molecules into smaller components
This process releases energy.
Fill in the blank: Metabolism encompasses all the ways in which the body changes and uses nutrients for ______.
[vital processes and bodily functions]
True or False: Anabolism releases energy.
False
Anabolism requires energy.
True or False: Catabolism involves the formation of larger molecules.
False
Catabolism involves the breakdown of larger molecules.
What are the main sources of simple sugars?
Corn syrup, honey, milk, table sugar, molasses, sugarcane, sugar beets, fruits
Simple sugars are often found in sweeteners and natural sources.
Where are complex carbohydrates primarily found?
Vegetables, breads, cereals, pasta, grains, legumes
Complex carbohydrates are typically found in whole foods.
What enzyme is involved in carbohydrate digestion in the mouth?
Salivary amylase
Salivary amylase begins the process of starch digestion in the mouth.
What is the role of ptyalin in carbohydrate digestion?
Active in mouth and stomach
Ptyalin is another name for salivary amylase.
Which enzyme is secreted by the pancreas for carbohydrate digestion?
Pancreatic amylopsin
Pancreatic amylopsin continues the digestion of carbohydrates in the small intestine.
What enzymes are involved in carbohydrate digestion in the intestine?
Sucrase, lactase, maltase
These enzymes break down disaccharides into monosaccharides.
What are the DRI requirements for carbohydrates for healthy adults?
45%–65% of calories from CHOs, or 130 grams per day
These recommendations help ensure adequate energy and nutrient intake.
What factors affect the amount of carbohydrates used by the body?
Body size and activity level
Larger individuals and those who are more active typically require more carbohydrates.
True or False: There is a consensus on the exact amount of dietary carbohydrates needed.
False
There is ongoing debate regarding the optimal carbohydrate intake.
What do many popular diet plans do regarding carbohydrate intake?
Alter CHO intake
Some diets recommend low carbohydrate intake, while others suggest a high intake of complex carbohydrates.
What are complete proteins primarily sourced from?
Animal sources: meat, poultry, fish, eggs, and milk products
Complete proteins contain all essential amino acids.
What are incomplete proteins supplied by?
Plant sources: grains, nuts, legumes, seeds, vegetables
Incomplete proteins can be combined to form complete proteins.
What enzymes are produced in the stomach for protein digestion?
Pepsin
Pepsin breaks down proteins into smaller peptides.
Name three enzymes produced by the pancreas for protein digestion.
Trypsin, chymotrypsin, carboxypeptidase
These enzymes further digest proteins in the small intestine.
What enzymes are involved in protein digestion in the intestine?
Aminopeptidase, dipeptidase
These enzymes complete the digestion of proteins into amino acids.
What percentage of an adult diet should come from protein?
10%–35% of calories
This range supports various health needs and activity levels.
What is the recommended protein intake per kg of body weight for adults?
0.8 g/kg of body weight
This translates to approximately 46–56 g/day for an average person.
What factors influence protein needs?
Age, body size, physical state
Needs vary significantly during different life stages.
During which life stages are protein needs increased?
Growth periods such as childhood and pregnancy
Increased protein is essential for development and fetal growth.
What types of food contain saturated fats?
Pork, beef, poultry, seafood, egg yolk, dairy, coconut oil, palm oil
Saturated fats are typically solid at room temperature.
Where are unsaturated fats primarily found?
Olives, olive oil, vegetable oils, nuts, avocados
Unsaturated fats are usually liquid at room temperature.
What are the two essential fatty acids mentioned?
Linoleic acid (omega-6), alpha-linolenic acid (omega-3)
These fatty acids are crucial for various bodily functions and must be obtained through diet.
In which foods can essential fatty acids be found?
Polyunsaturated vegetable oils, fatty fish (e.g., salmon)
Fatty fish are a significant source of omega-3 fatty acids.
What are trans-fats and where are they commonly found?
Hydrogenated oils, some margarines, packaged baked goods, processed foods
Trans-fats are associated with increased health risks.
What percentage of calories should healthy adults get from fat?
20%–35%
This range supports overall health and well-being.
What is the recommended percentage of calories from fat for children?
25%–40%
Children have different nutritional needs compared to adults.
What does the American Heart Association recommend for fat intake?
Less than 30% of calories from fat; 5%–6% from saturated fats
This recommendation aims to reduce the risk of heart disease.
What should individuals at increased risk for heart disease do regarding fat intake?
May need stricter control
Tailored dietary guidelines are essential for managing heart disease risk.
Fill in the blank: The enzyme responsible for fat digestion in the stomach is _______.
Gastric lipase
Gastric lipase initiates the breakdown of fats in the stomach.
What is the role of pancreatic lipase in fat digestion?
It further breaks down fats in the small intestine
Pancreatic lipase is crucial for the digestion and absorption of dietary fats.
What are carbohydrates commonly referred to as?
Primary energy source for the body
What are simple carbohydrates commonly called?
Sugars
What is the structure of monosaccharides?
Consist of a single unit
What are disaccharides made up of?
Two saccharides
What do complex carbohydrates consist of?
Long chains of saccharides
What is dietary fiber classified as?
A polysaccharide
Why do humans not digest fiber?
Humans do not have the enzymes to digest fiber
What is the primary function of carbohydrates (3)?
- Supply energy for muscle and organ function
- Spare protein if glycogen becomes low
- Nutrition and metabolism
How quickly are carbohydrates digested compared to proteins and lipids?
More easily and quickly
What type of muscle activity do carbohydrates fuel?
Strenuous, short-term skeletal muscle activity
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
What is glycogen converted back into to meet energy needs?
Glucose
What is the process of converting glycogen back into glucose called?
Glycogenolysis
What happens if glycogen stores are low during physical activity?
The body catabolizes stores of protein and lipids for energy
What is the term for the conversion of protein and lipids into energy?
Gluconeogenesis
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.
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
True or False: Carbohydrates provide usable glucose.
False
Fill in the blank: Carbohydrates are the primary _______ source for the body.
energy
What are proteins made up of?
Amino acids
Proteins are complex molecules formed by linking amino acids together.
What is the structure of every amino acid?
Central carbon atom connected to a hydrogen atom, an acid, an amine, and a side chain
The amine region contains nitrogen.
How many different amino acids are the building blocks of most proteins in the human body?
20
These amino acids combine in various sequences to form different proteins.
What are essential amino acids?
Amino acids that must be supplied by food or nutritional supplements
Essential amino acids cannot be produced by the body.
Name three examples of essential amino acids.
- Arginine
- Histidine
- Isoleucine
Which amino acid is considered essential for children but not for adults?
Arginine
Arginine cannot be synthesized at a rate that supports growth in children.
What are nonessential amino acids?
Amino acids that can be synthesized in the body
They do not need to be obtained from food.
Name three examples of nonessential amino acids.
- Alanine
- Asparagine
- Aspartic acid
Under what conditions can cysteine be considered essential?
In immaturity or severe stress
Cysteine may become essential under certain physiological conditions.
What is required for protein synthesis to occur?
Every amino acid necessary to build that protein must be available
This ensures that the protein can be formed correctly.
What are complete proteins?
Proteins that contain all of the essential amino acids necessary for protein synthesis
These usually come from animal sources.
What are incomplete proteins?
Proteins that do not provide all of the essential amino acids
Examples include nuts and grains.
How can a complete protein be formed from incomplete proteins?
By combining two incomplete proteins
For example, peanut butter on whole-grain bread constitutes a complete protein.
Where does protein digestion primarily occur?
In the small intestine
Protein digestion begins in the stomach but is mainly completed in the small intestine.
What are the building blocks of proteins that result from digestion?
Amino acids
Enzymes break down proteins into amino acids during digestion.
What is the process by which the body breaks down and rebuilds protein called?
Protein metabolism
This process helps maintain overall protein balance in the body.
What two types of protein balance does the body maintain?
Tissue protein and plasma protein
The body adjusts these balances as needed.
What is nitrogen balance?
When intake and output (I&O) of nitrogen are equal
This balance is crucial for overall health.
What occurs during positive nitrogen balance?
Nitrogen intake exceeds output
This condition provides a pool of amino acids for growth, pregnancy, and tissue maintenance and repair.
What is negative nitrogen balance?
When nitrogen loss exceeds nitrogen intake
This can occur due to illness, injury (e.g., burns), and malnutrition.
Fill in the blank: Positive nitrogen balance is important for _______.
Growth, pregnancy, and tissue maintenance and repair
These conditions require a surplus of amino acids.
True or False: Negative nitrogen balance can result from malnutrition.
True
Malnutrition leads to insufficient nitrogen intake.
What is the primary structural role of protein in the body?
Protein is the structural material of every cell in the body.
Protein is essential for growth, maintenance, and repair of body cells and tissues.
How do proteins contribute to metabolism?
Proteins are precursors to digestive enzymes and hormones and facilitate cellular reactions throughout the body.
Example: Thyroxine is a hormone made from proteins.
What is the role of proteins in the immune system?
Proteins form lymphocytes and antibodies, which defend against foreign invaders.
Lymphocytes are specialized white blood cells.
How do proteins help regulate fluid balance in the body?
Proteins attract water, helping to regulate fluid balance in cells and the bloodstream.
What function do blood proteins serve in acid-base balance?
Blood proteins function as buffers, helping to regulate acid-base balance.
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.
What factors influence protein needs in an individual?
Protein needs vary according to age, sex, weight, and health.
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.
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.
What are the health risks associated with animal proteins high in saturated fat?
Increase the risk for certain cancers and coronary artery disease.
Fill in the blank: Proteins combine with iron to form _______.
hemoglobin
What are lipids?
Lipids are organic (carbon-containing) substances that are insoluble in water.
They are made up of carbon, hydrogen, and oxygen.
What elements make up lipids?
Carbon, hydrogen, and oxygen.
These are the same basic elements that make up carbohydrates.
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.
An example is butter, which is solid at room temperature.
What is the state of oils at room temperature?
Oils are liquid at room temperature.
What is the difference between fats and lipids?
The terms lipids and fats are often used interchangeably.
However, fats specifically refer to solid lipids at room temperature.
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)
Where does lipid metabolism occur?
Lipid metabolism occurs in the small intestine.
What begins the process of splitting fatty acids from their glycerol backbone?
Bile and pancreatic enzymes begin the process in. thesmall intesetine.
How are lipids stored in the body?
Lipids are stored as adipose tissue.
What are the three types of lipids found in foods?
Glycerides, sterols, and phospholipids.
What are glycerides also called?
True fats.
What do glycerides consist of?
One molecule of glycerol attached to one, two, or three fatty acid chains.
What is glycerol composed of?
Three carbon atoms.
What are fatty acids?
Long chains of carbon and hydrogen atoms ending in an acid.
What are triglycerides?
Compounds consisting of a glycerol molecule attached to three fatty acids.
Fill in the blank: Glycerides consist of one molecule of glycerol attached to _______.
[one, two, or three fatty acid chains]
True or False: Triglycerides are the main glycerides found in foods.
True.
What are the three types of lipids found in foods?
Glycerides, sterols, and phospholipids.
What are glycerides also called?
True fats.
What do glycerides consist of?
One molecule of glycerol attached to one, two, or three fatty acid chains.
What is glycerol composed of?
Three carbon atoms.
What are fatty acids?
Long chains of carbon and hydrogen atoms ending in an acid.
What are triglycerides?
Compounds consisting of a glycerol molecule attached to three fatty acids.
Fill in the blank: Glycerides consist of one molecule of glycerol attached to _______.
[one, two, or three fatty acid chains]
True or False: Triglycerides are the main glycerides found in foods.
True.
What are sterols?
Sterols are lipids but are not made of fatty acids.
The most important sterol in the body is cholesterol.
What is the most important sterol in the body?
Cholesterol
Cholesterol is needed for the formation of cell membranes, vitamin D, estrogen, and testosterone.
Where is cholesterol synthesized?
In the liver
Cholesterol is also found in animal foods.
What are phospholipids a key component of?
Lipoproteins
Lipoproteins consist of phospholipids and a protein.
Why are lipoproteins important?
They are the major transport vehicles for lipids in the bloodstream.
Lipoproteins wrap triglycerides with water-soluble phosphates and proteins.
What do low-density lipoproteins (LDLs) transport?
Cholesterol to body cells.
Diets high in saturated fats increase LDLs in the bloodstream.
What is LDL often referred to as?
The ‘bad cholesterol’
High LDL levels may result in fatty deposits on vessel walls, causing cardiovascular disease.
What do high-density lipoproteins (HDLs) do?
Remove cholesterol from the bloodstream and return it to the liver.
HDL is involved in producing bile.
What is HDL often referred to as?
The ‘good cholesterol’
A high blood level of HDL is considered protective against cardiovascular disease.
Fill in the blank: Cholesterol is a wax-like substance needed for the formation of _______.
cell membranes, vitamin D, estrogen, and testosterone.
What type of fat is found in olives and olive oil? What are other examples of this type?
Monounsaturated
Lower LDL and raise HDL
Sources include canola oil, peanut oil, cashews, almonds, peanuts, and most other nuts, as well as avocados.
What effect does monounsaturated fat have on blood cholesterol?
Lowers LDL and raises HDL.
List three sources of polyunsaturated fats.
- Corn oil
- Soybean oil
- Cottonseed oil
- Safflower oil
- Sesame oil
- Fish
- Nuts
- Seeds
lowers LDL and raises HDL
What is the effect of polyunsaturated fats on blood cholesterol?
Lowers LDL and raises HDL.
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
What effect do saturated fats have on blood cholesterol?
Raises LDL and HDL.
What type of fat is primarily found in most margarines? Other examples of it?
Trans-fats
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
What effect do trans-fats have on blood cholesterol?
Raises LDL.
What foods contain dietary cholesterol?
- Meats
- Egg yolks
- Dairy products
- Organ meats (e.g., heart, liver)
- Fish
- Poultry
raises cholesterol
What effect does dietary cholesterol have on blood cholesterol?
Raises cholesterol.
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).
What are the three classifications of fatty acids?
Saturated, unsaturated, and trans-fats
These classifications describe the chemical structure and properties of different fatty acids.
What does saturation mean in the context of fatty acids?
Holding all that it is capable of holding
This refers to the number of hydrogen atoms attached to the carbon atoms in the fatty acid.
How are unsaturated fatty acids characterized?
Not filled with all the hydrogen it can hold
This results in a lighter and less dense structure.
What is a monounsaturated fat?
Fat molecules with one unfilled spot for hydrogen
This structure affects its physical state and health properties.
What defines polyunsaturated fatty acids?
Contain two or more unfilled spots for hydrogen
The presence of multiple unfilled spots creates kinks in the molecule.
Why are fats liquid at room temperature?
Due to the kinks in unsaturated fatty acids that prevent tight packing
This is a result of the molecular structure of unsaturated fats.
What type of fatty acids should dietary fat mainly consist of?
Polyunsaturated and unsaturated fatty acids
This helps reduce the risk of heart disease and stroke.
What are saturated fatty acids?
Fatty acids where every carbon atom is fully bound to hydrogen
These fats are dense, solid, and heavy at room temperature.
How are trans-fatty acids created?
By adding hydrogen to polyunsaturated plant oils
This process breaks double carbon bonds and straightens the molecules.
What is the effect of saturated fats and trans-fats on blood cholesterol levels?
They increase LDL cholesterol levels
This can contribute to cardiovascular diseases.
What does the FDA mandate regarding trans-fat content?
Must be listed on all food labels
This regulation aims to inform consumers about trans-fat intake.
What plan did the World Health Organization release in 2018 regarding trans-fats?
To eliminate or restrict trans-fatty acids from foods
The goal is to replace them with healthier fats and oils.
What are the main dietary factors in increasing blood cholesterol levels?
Saturated fats and trans-fats
These fats raise LDL cholesterol levels.
What does the FDA mandate regarding trans-fat content?
Trans-fat content must be listed on all food labels
This regulation aims to inform consumers about unhealthy fats.
What plan did the World Health Organization release in 2018?
A plan to eliminate or restrict trans-fatty acids from foods
The goal is to replace them with healthier fats and oils.
What defines an essential fatty acid?
- The body cannot manufacture it
- Its absence creates a deficiency disease
Essential fatty acids are crucial for health.
What are the two essential fatty acids mentioned?
Linoleic acid (omega-6) and alpha-linolenic acid (omega-3)
These fatty acids help protect against heart disease.
List the functions of lipids.
- Supply essential nutrients
- Energy source
- Flavor and satiety
- Other functions
- Cholesterol functions
Each function plays a vital role in health and metabolism.
How do lipids supply essential nutrients?
They supply essential fatty acids and aid in the absorption of fat-soluble vitamins
This is crucial for overall nutrient intake.
When does the body burn fat for energy?
During sustained light activity, when glycogen stores are exhausted, and when at rest
Carbohydrates are the primary energy source during strenuous activity.
What role do lipids play in flavor and satiety?
They give food a creamy taste and texture and promote satiety
Fats are digested more slowly than carbohydrates.
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
These functions are crucial for maintaining bodily health.
What functions does cholesterol serve in the body?
- Component of every cell
- Ingredient of bile
- Precursor to steroid hormones
Cholesterol is vital for digestion and hormone production.
True or False: Cholesterol contributes to atherosclerosis when lipid metabolism is disordered.
True
Disordered lipid metabolism can lead to cardiovascular issues.
Where did i leave off
what are micronutrients think like a nurse 24-2.
