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Nutrition > Fats > Flashcards

Fats Flashcards

1
Q

Which of the following foods has a proportionally high amount of saturated fat in comparison with unsaturated fat in its nutrient profile

A

Beef steak

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2
Q

Which of the following lipoproteins carries cholesterol from ivermectin to body cells?

A

Low-density lipoprotein (LDL)

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3
Q

Q: What percentage of daily kilocalories should come from fats according to DRIs based on AMDRs?

A

A: 20% to 35% of kilocalories from fats, with 10% or more from saturated fats.

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4
Q

Q: What are the daily fat intake recommendations for an average intake of 2000-2500 kcal?

A

A: Total fat: ≤40 to 97 g, Saturated fat: ≤25 to 20 g.

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5
Q

Q: What are dietary fats?

A

A: Naturally occurring molecules that are part of our diet and belong to the larger group of compounds called lipids, which include waxes, sterols, and fat-soluble vitamins.

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6
Q

Q: What percentage of the fat in foods and in the body is triglycerides?

A

95%

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7
Q

Q: What percentage of the fat in foods and in the body is triglycerides?

A

A: Animal sources (meat, fish, eggs, milk) and plant sources (seeds, fruits, nuts).

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8
Q

Q: What is the largest class of lipids in the body and foods?

A

Triglycerides

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9
Q

Q: What is the difference between saturated, monounsaturated, and polyunsaturated fatty acids?

A

A: Saturated fatty acids have no double bonds, monounsaturated have one double bond, and polyunsaturated have more than one double bond.

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10
Q

Q: What are the primary sources of monounsaturated fatty acids (MUFA)?

A

A: Olive oil, peanuts, avocado, and canola oil.

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11
Q

Q: What are the sources of polyunsaturated fatty acids (PUFA)?

A

A: Vegetable oils (corn, safflower, wheat germ, canola, sesame, sunflower), fish, and margarine.

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12
Q

Q: What are omega-3 and omega-6 fatty acids?

A

A: Omega-3 (linolenic acid, EPA, DHA) and Omega-6 (linoleic acid) are essential fatty acids important for health.

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13
Q

Q: What is the function of saturated fats in cholesterol management?

A

A: Saturated fats raise HDL (“good”) cholesterol and change LDL from small, dense to large LDL, which is mostly benign.

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14
Q

Q: What is a key structural difference between phospholipids and triglycerides?

A

A: Phospholipids have a phosphate group, while triglycerides consist of glycerol and three fatty acids.

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15
Q

Q: What percentage of body cholesterol is provided by dietary intake?

A

A: 25%; the rest is synthesized by the liver.

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16
Q

Q: What are the health effects of trans fats?

A

A: Trans fats, especially artificial ones, increase the risk of heart disease and other health issues.

17
Q

Q: What are the primary functions of fats in the body?

A

A: Fats act as food reserves, heat insulators, shock absorbers, electric insulators, and transporters of fat-soluble vitamins.

18
Q

Q: What are the three main families of polyunsaturated fatty acids (PUFAs)?

A

A: Omega-9 (oleic acid), Omega-3 (alpha-linolenic acid), and Omega-6 (linoleic acid).

19
Q

Q: What is the primary function of phospholipids in fat transport?

A

A: Phospholipids aid in the absorption and transportation of fatty acids.

20
Q

Q: How do glycolipids contribute to bodily functions?

A

A: Glycolipids help in cell recognition and play a role in immune responses.

21
Q

Q: Name a food source that is high in monounsaturated fats.

A

Avocados

22
Q

Q: How does dark chocolate benefit health?

A

A: Dark chocolate is rich in fat and antioxidants, improving cardiovascular health and brain function.

23
Q

Q: What is the primary function of sterols like cholesterol in the body?

A

A: Sterols are essential components of cell membranes and are involved in synthesizing hormones such as adrenocorticoids, sex hormones, vitamin D, and bile acids.

24
Q

Q: What is lecithin, and what is its role in the body?

A

A: Lecithin is the main phospholipid in the body and functions as an emulsifier, helping to mix fats with water.

25
Q

Q: How do omega-3 fatty acids benefit cardiovascular health?

A

A: Omega-3 fatty acids, found in fish and supplements, reduce inflammation, lower blood pressure, and decrease the risk of heart disease.

26
Q

Q: What are the health risks associated with artificial trans fats?

A

A: Artificial trans fats raise LDL (“bad”) cholesterol levels, lower HDL (“good”) cholesterol, and increase the risk of heart disease, stroke, and type 2 diabetes.

27
Q

Q: How do saturated and unsaturated fats differ in physical properties at room temperature?

A

A: Saturated fats are solid at room temperature, while unsaturated fats (both MUFAs and PUFAs) are typically liquid.

28
Q

Q: What is the difference between essential and non-essential fatty acids?

A

A: Essential fatty acids (like omega-3 and omega-6) cannot be synthesized by the body and must be obtained through the diet, while non-essential fatty acids can be made by the body.

29
Q

Q: What is the significance of the myelin sheath in the nervous system?

A

A: The myelin sheath, composed of fats, insulates nerve fibers and allows for efficient transmission of electrical signals in the nervous system.

30
Q

Q: Why are fatty fish like salmon considered beneficial for health?

A

A: Fatty fish are rich in omega-3 fatty acids, which improve heart health, reduce inflammation, and support brain function.

31
Q

Q: What makes full-fat yogurt healthier than low-fat yogurt?

A

A: Full-fat yogurt contains beneficial probiotic bacteria that improve digestive health, and it has no added sugars, which are often found in low-fat versions.

32
Q

Q: What is the significance of vitamin B12 absorption in the stomach?

A

A: Vitamin B12 is absorbed in the stomach with the help of intrinsic factor, a glycoprotein secreted by stomach cells, and is vital for red blood cell formation and neurological function.

33
Q

Q: What are the main functions of fats in the body?

A
  1. Energy Reserve: Fats provide a concentrated source of energy, stored in adipose tissue.
  2. Heat Insulation: Fat deposits under the skin help to conserve body heat.
  3. Shock Absorber: Fats cushion and protect vital organs by absorbing mechanical shocks.
  4. Electrical Insulator: The myelin sheath, made of fats, insulates nerve fibers, aiding in nerve signal transmission.
  5. Structural Component: Phospholipids and sterols are vital for building cell membranes.
  6. Transport of Fat-Soluble Vitamins: Fats are essential for the absorption and transportation of vitamins A, D, E, and K.
  7. Hormone Synthesis: Cholesterol serves as a precursor for synthesizing hormones like vitamin D, sex hormones, and cortisol.
  8. Fat Transport: Phospholipids aid in the absorption and transport of fatty acids in the bloodstream.

Nutrition (10 decks)

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