Exam 2 module 4 part 2 - Nutrition part 2 Flashcards
Nutrition Chapter 24
Define lipids and their function
- Organic substances containing carbon, hydrogen, and oxygen.
- Insoluble in water.
- Includes fats (solid at room temperature) and oils (liquid at room temperature).
Function is energy when carbs unavailable, flavor, satiety, cholesterol, nutrient, thermoregulation, nerve impulse transmission, cell membrane component, insulation, protection of organs
What does cholesterol do
o Supports cell membranes.
o Helps produce bile for fat digestion.
o Precursor to steroid hormones (e.g., estrogen, testosterone).
o In excess, contributes to atherosclerosis.
Three types of lipids and their functions
Glycerides (true fat consit of 3 FA and glycerol), Sterols (no FA), Phospholipids (lipoprotein transport)
Define glycerides
- Also called true fats.
- Composed of glycerol (alcohol with three carbon atoms) and fatty acids (long chains of carbon and hydrogen).
- Triglycerides: Main dietary glycerides, consist of glycerol + 3 fatty acids.
Define Sterol
- Lipids that do not contain fatty acids.
- Cholesterol is the most important sterol in the body:
o Needed for cell membranes, vitamin D synthesis, and steroid hormones.
o Synthesized in the liver and obtained from animal products.
Define phospholipids
- Key component of lipoproteins (transport lipids in blood).
- Water-soluble, allowing transport of triglycerides.
- Types of Lipoproteins:
o LDL (Low-Density Lipoprotein): “Bad cholesterol”; deposits fat in blood vessels, increasing risk of cardiovascular disease.
o HDL (High-Density Lipoprotein): “Good cholesterol”; removes excess cholesterol from blood, returning it to the liver.
Saturated fat and what does it raise/lower
Whole milk, butter, cheese, ice cream, red meat, coconut oil, palm oil, processed foods Raises LDL and HDL
Poly unsaturated fat and what it raises/lowers
Corn, soybean, safflower, sesame, sunflower oils, fish, nuts, seeds Lowers LDL, raises HDL
Monounsat and what does it raise/lower
Monounsaturated Olives, olive oil, canola oil, peanuts, avocados, nuts Lowers LDL, raises HDL
Trans fat and what does it raise/lower
Margarines, shortening, deep-fried foods, commercial baked goods Raises LDL
Diet. cholesterol, what does it raise/lower
Animal foods (meat, dairy, eggs, organ meats, fish, poultry) Raises cholesterol
Sat vs Unsat FA
- Saturated Fats: Fully saturated with hydrogen; solid at room temperature; raises LDL cholesterol.
- Unsaturated Fats: Lighter, less dense; includes:
o Monounsaturated fats: One unsaturated bond (olive oil, nuts).
o Polyunsaturated fats: Multiple unsaturated bonds (fish, vegetable oils). - Trans-fats: Created by hydrogenation; solid at room temperature; increases LDL cholesterol.
Essential vs nonessential FA
- Essential fatty acids:
o Linoleic acid (Omega-6) and Alpha-linolenic acid (Omega-3).
o Must be obtained from diet.
o Helps protect against heart disease.
AHA rec.
- Limit intake of saturated fats, trans-fats, and cholesterol.
- Choose healthy fats:
o Olive, canola, sunflower oils (≤2g saturated fat per tablespoon). - Increase fruits, vegetables, whole grains, fish (twice a week).
- Opt for lean meats, skinless poultry, low-fat dairy.
- Use healthy cooking methods (grilling, broiling, steaming).
- Avoid tropical oils (palm, coconut oil).
What are micronutrients
vitamins and minerals
Function of vitamin and 2 types
- Organic substances required in small amounts.
- Functions:
o Support metabolism, tissue growth, immune system, and vision.
o Aid in energy conversion.
o Critical during growth, pregnancy, lactation, and healing. - Two Types:
1. Fat-Soluble (A, D, E, K)
Stored in liver and adipose tissue.
Risk of toxicity if consumed in excess.
Vitamin D needs increase in limited sun exposure or obesity.
2. Water-Soluble (C, B-complex)
Not stored; excreted in urine.
Must be consumed daily.
Essential vitamins and their functions
and where do you find it
A - vision, skin, cell growth
D- calcium reg, bone health
E- antioxidant, RBC protect
K- clot, bone strength
A- liver, dairy, greens, yellow fruit
D - fish, fortified dairy, sunlight
E- nuts, oils, greens
K- liver, greens
What are minerals and types
- Inorganic elements found in food, additives, and supplements.
- Functions:
o Regulate fluids, nerve function, energy production.
o Essential for bone health, blood health, and disease prevention.
Types of Minerals
1. Macrominerals (needed in large amounts)
2. Trace Minerals (needed in small amounts)
Essential minerals and their functions
Ca - bone and muscle, osteoporosis, muscle cramps
Fe- oxy transport, anemia
Mg - nerve/muscle, weakness
Na- fluid balance, nerve signal, dizzy
K - muscle contract, BP, heart arrhymia
How much of water is body weight overall and what is its function
- 50-65% of body weight.
- Functions:
o Solvent for chemical reactions.
o Transports oxygen, nutrients, and waste.
o Regulates temperature via sweat.
o Acts as a lubricant in joints.
o Facilitates digestion and metabolism. - Daily Requirement:
o Women: ~2.7 liters/day.
o Men: ~3.7 liters/day.
General ideal weight formula
Weight standards help correlate weight with health and longevity to determine ideal body weight (IBW).
General Ideal Weight Formula
* Men:
o 106 lb (47.7 kg) for the first 5 ft (150 cm).
o Add 6 lb per inch (2.7 kg/2.5 cm) over 5 ft.
* Women:
o 100 lb (45 kg) for the first 5 ft (150 cm).
o Add 5 lb per inch (2.25 kg/2.5 cm) over 5 ft.
* Adjustments for Body Frame:
o Large frame: Add 10% to ideal weight.
o Small frame: Subtract 10% from ideal weight.
Height and weight tables
Height and Weight Tables
* WHO child growth standards are based on age, sex, weight, height, and body frame.
* These are statistical estimates and allow for variations in growth.
Body composition
- Measures lean body mass vs. body fat percentage.
- Lean body mass: Includes muscle, bone, and connective tissue.
- Lean tissue weighs more than fat.
- A fit individual may weigh more than an unfit one of similar appearance.
- Methods for assessment include anthropometric measurements.
Factors affecting nutrition
- Developmental Stage – Nutritional needs change with growth, activity level, metabolism, and disease prevention.
- Knowledge – Awareness of healthy choices affects diet.
- Lifestyle – Activity level and habits influence nutrition.
- Culture – Cultural traditions impact food preferences.
- Disease Processes – Illness alters dietary requirements.
- Functional Limitations – Mobility and health conditions affect access to food.
* Parents & Caregivers are the most influential on children’s eating habits.