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Domain 1- Food & Nutrition > Fats > Flashcards

Fats Flashcards

1
Q

Calories per g in fat

A

9 calories per g

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2
Q

What is the preferred energy source of the body

A

fat

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3
Q

how are fats used in the body

A

structural components in cell membranes and backbone for hormone like compounds known as prostaglandins

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4
Q

amount of fat recommended in diet

A

less than 30% of total calories

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5
Q

what is just as important as the amount of fat?

A

the type of fat

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6
Q

you want to decrease your intake of _______fats

A

saturated, trans-fatty acids (hydrogenated fats), omega-6

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7
Q

you want to increase your _______ fats

A

omega-3s and monounsaturated fatty acids

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8
Q

fats are made up of…

A

carbon, hydrogen, and oxygen

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9
Q

saturated fat

A

fat molecule in which all the binding sites are occupied by another atom

carbons are “saturated” with all of the atoms they can hold

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10
Q

unsaturated fat

A

one or more bonding sites left unoccupied

two neighboring carbon atoms will take up the slack by forming a double bond

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11
Q

monounsaturated fat

A

fat molecule with one double bond

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12
Q

poluunsaturated fats

A

fat molecules with more than one double bond

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13
Q

omega-3 fatty acid

A

when an unsaturated fat contains the first double bond at the third carbon

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14
Q

omega-6 fatty acid

A

when the double bond is at the 6th carbon

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15
Q

omega-9 fatty acid

A

when the double bond is at the 9th carbon

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16
Q

essential fatty acids

A 
linoleic acid (an omega-6)
alpha-linolenic (an omega-3)
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17
Q

Are EPA & DHA essential?

A

No, can be formed from ALA, but clearly beneficial

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18
Q

EPA & DHA sources

A

fish mainly cold water like salmon, mackerel, herring, halibut

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19
Q

what makes saturated fats and margarines “bad” and monounsaturated and omega-3 “good”?

A

related to function of fats in cellular membranes; type of fatty acid in cell membrane is type of fat you consume

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20
Q

a diet high in cholesterol and mostly saturated fat, animal fatty acids, and trans-fatty acids result in…

A

cell membranes that are much less fluid in nature than the cell membranes found in a person who consumes optimal levels of unsaturated fatty acids

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21
Q

according to study of disease process (modern pathology), a __________ is the central factor in development of virtually every disease

A

an alteration in cell membrane function

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22
Q

Fat & diabetes

A

eating the wrong types of fats = cause abnormal cell membrane structure = impairment in action of insulin

23
Q

what happens when there isn’t a healthy membrane?

A

cells lose their ability to hold water, vital nutrients, and electrolytes

24
Q

what happens where there isn’t the right type of fats in cell membranes?

A

cells do not function properly, such as lose ability to communicate with other cells and be controlled by regulating hormones

25
insulin & fats
margarine & saturated fats dampen insulin activity, linked to obesity and type-2 diabetes; monounsaturated fats and omega-3 oils improve insulin action
26
monounsaturated fats and omega-3 health benefits
frequent consumption protect against development of type 2 diabetes and more than 50 health conditions including heart disease, cancer, arthritis, etc
27
hydrogenation
addition of hydrogen molecules to change structure of natural fatty acid to many unnatural fatty acid forms hydrogen molecule added to natural unsaturated fatty acid molecules of the vegetable oil to make it more matured
28
risks of trans-fatty/hydrogenated acids
particularly harmful to cell membrane function, interfere with body's ability to utilize important essential fatty acids
29
prostaglandins
regulatory compounds that essential fatty acids are transformed into carry out important tasks in the body including regulatory processes
30
prostaglandin manipulating can be powerful in treatment of...
inflammation, allergies, high blood pressure, others
31
omega 6 to omega 3 guidelines
goal is to reduce intake of omega-6 fatty acids and animal foods, while increasing intake of omega-3 fatty acids like fish oils
32
flaxseed oil cons
provides ALA which can be converted into EPA and DHA, but conversion process is not as effective as fish oil supplements
33
steps to get optima4.l ratio of essential fatty acids for healthy cell membranes and balanced and efficient production of prostaglandins
1. limit total fat intake to 30% 2. reduce intake of meat and dairy, increase cold water fish 3. cook with canola, coconut, macadamia nut, or olive oil 4. eliminate margarine and other trans-fatty/hydrogenated foods 5. take fish oil supplement 600-1200 mg or vegetarians 1tbsp flaxseed oil
34
phospholipids
predominant form of fats in our cell membranes
35
major phospholipid in human body is...
phosphatidylcholine commercially available supplements are derived from soy lecithin
36
phosphatidylcholine supplements are used in treatment of...
Alzheimers disease, bipolar disorder, elevated cholesterol levels, liver disorders beneficial effects due to essential fatty acid components and soy lecithin preparations - body breaks phospholipids down into free fatty acids which are used fuel for body
37
cholesterol
serves important roles like starting point for manufacture of many hormones and bile acids, important component of cell membranes
38
what is the major source of blood cholesterol
liver
39
diets high in cholesterol are associated with...
increased risk for heart disease, cancer, strokes
40
saturated fat vs dietary cholesterol
level of saturated fats in diet might be more relevant than cholesterol content studies show its saturated fat that determined blood cholesterol, not as much dietary cholesterol
41
how is cholesterol transported in the blood?
on carrier molecules known as lipoproteins
42
major categories of lipoproteins are...
very low density lipoprotein (VLDL), low-density lipoprotein (LDL), high-density lipoprotein (HDL)
43
VLDL and LDL are responsible for...
transporting fats (mainly triglycerides and cholesterol) from liver to body cells and HDL returns fats to liver for use as energy or excretion
44
risks of elevated VLDL and LDL
increased risk of atherosclerosis - primary cause of heart attack and stroke
45
benefits of elevated HDL
low risk of heart attack
46
recommendation for cholesterol levels
total blood cholesterol be less than 200 mg per deciliter LDL less than 130 mg per deciliter HDL be greater than 35 mg per deciliter triglyceride levels be less than 150 mg per deciliter
47
ratio of total cholesterol to HDL and LDL to HDL are important because...
cardiac risk factor ratios, tell whether cholesterol is being deposited into tissues or broken down and excreted
48
total cholesterol to HDL ratio
no higher than 4:1
49
LDL to HDL ratio
no higher than 2.5:1
50
conjugated linoleic acid
CLA; slightly altered form of essential fatty acid linoleic acid naturally occurring in meat and dairy from grass fed cows
51
CLA benefits
reduce risk of cancer at sites like breast, prostate, colon, lung, skin, stomach in animals, possibly humans help promote lean body mass
52
ferulic acid
gamma-oryzanol- growth promoting substance found in grains and isolated from rice bran oil effective for menopause symptoms, lower blood cholesterol and triglycerides
53
octacosanol
waxy substance naturally present in wheat germ oil, rice bran, and wax layer of many plants possible ergogenic- promising effects on endurance, reaction time, others

Domain 1- Food & Nutrition (16 decks)

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