Final exam Flashcards
Functions of dietary Fats
1.Supply a concentrated source of energy 9kcal/g.
2.Supply fat-soluble nutrients: Eseential fatty acids (linoleic acid & a-linolenic acid), vitamins A,D,E AND K
3.Increase the flavour and palatability of foods
4.contribute to satiety (keeps you fuller)
5.provides building blocks of cell membrane (fat gives cell membrane flexibility)
6.body fat provides protections
what are lipids and name three
a family of organic compounds soluble in organic solvents but not in water, triglycerides, phospholipids and sterols
What does saturation/unsaturation in fat do
the degree of unsaturation influences firmness of fats at room temp, saturated fats are solid like butter while unsaturated fats are usually liquid like oil
Triglycerides
consists of three fatty acids attached to a three carbon glycerol backbone
Saturated fatty acids
saturated with maximum hydrogen meaning they have no carbons bonded together with a double bond. Stacks well and solid at room temp,
Unsaturated fatty acids/two types and forms
less hydrogen are unsaturated has double bonds, liquid at room temp, come from plant based foods. (one double bond)Monounsaturated/polyunsaturated(trans/cis)
Essential Fatty acids/benefits
Polyunsaturated(omege 3-6 fatty acids)
raw materials for eicosanoids (act like hormones)
Affect:
Muscle contraction/relaxation
blood vessel dilation/constriction
blood clot formation
blood lipid regulation
immune response (includes inflammation)
Omega 6 fatty acid
Omega-6–linoleic acid–arachidonic acid
Linoleic acid is an essential fatty acid from the omega 6 family
Linoleic acid is required for:
Growth, maintenance of healthy skin, normal functioning of the reproductive system
Physiological importance of linoleic acid derivatives:
found in cell membrane
high amounts in nerves and the brain
components involved in regulating blood pressure and blood clotting
Food sources of omega 6
sunflower, corn, and soybean oils
Omega 3 fatty acids
Omega-3–a-Linolenic acid==DHA and EPA
ALA is an essential fatty acid from the omega 3 family
a-linolenic acid, eicosapentanoic acid and docosahe are the primary members of the omega 3 family.
Physiological importance of a-linolenic acid
required as a structural component of cell membranes, found in high concentrations in the brain and eyes, a precursor for compounds that regulate blood pressure and clotting.
Omega 3 food sources
walnuts, flaxseed, canola oil and soyabeans
Fat in fish
DHA and EPA have 4-6 double bond which gives them a very high degree of unsaturation making these fluid at cold temprature (flexible), The fat on fish is unsaturated,
Benefits of fat in fish
reduces risk of heart attack, plaqure formation on artries, high blood pressure, risk of stroke and provides protection against irregular heart beat and sudden death.
Hydrogenation
A process by which hydrogen is added to liquid unsaturated fats making them more saturated and solid. Shelf life, cooking properties and taste are improved.
Two drawbacks of hydrogenation
- Hydrogenated vegetable oils have more saturated fat
- changes the structure of the unsaturated fatty acids converts some fats into trans fats
Cis-fatty acid
Hydrogen is on the same side of the chain does not pack well more liquid
Trans fat
more linear the hydrogen is on opposite sides of chain, packs easily behaves like saturated fat
risk of trans fatty acid
raises LDL blood cholesterol levels more than dietary cholesterol, saturated fats or any other type of fat, no safe level of trans fat,
sterols
large complicated ring carbon molecules, cholesterol found only in animal products, tasteless, odorless, clear liquid in lean and fat animal product
Cholestrol facts and functions
found in every cell in your body (cell membranes, serves as the building block for estrogen, vitamin D and testosterone, A major component of nerves and the brain, cannot be used for energy
Cholesterol intake
no evidence its required in diet, not an essential nutrient, body produces it, but intake should be minimal
Fats to choose most often
DHA/EPA (FISH)
Monounsatureted fats (olive/canoli oils, nuts, avocadoes)
Polyunsaturted fats(vegetable oils)
A-linoleninc acid (soybeans, walnuts and flaxseed).
Cardiovascular disease
it refers to the buildup of plaque in the hearts arteries that could lead to a heart attack, heart failure or death. Damage to the heart, the blood vessels of the heart and the system of blood vessels (veins/arteries) throughout the body and within the body.
Arteriosclerosis
condition of hardening of the arterial walls
Atherosclerosis
accumulation of cholesterol-rich plaque on artery walls that results in the hardening of these walls, atheroslecric is a type of arteriosclerosis
Non-modifiable risk factors for cvd
age, sex, family history, men die earlier of heart attack than women but cvd rates among women are increasing
Modifiable risk factors for cvd
High LDL cholesterol
Low HDL cholestrol
High blood pressure
Diabetes
Obesity
Physical inactivity
cigarette smoking
An “anthrogenic” diet (high in saturated and trans fat, low in vegetables, fruit and whole grains
what is a lipoprotien
a spherical compound in which the fat clusters in the center and phospholipids and protiens form the outside of the sphere
Serium cholesterol
Lipoprotein, cholesterol must be emulsified to mix in with blood, cholesterol is bound to protein which makes it soluble in water
Name the four lipoprotiens
Chylomicron, VLDL, LDL, HDL
Chylomicron
Formed in the gut after a meal released into the lymph system and then into the blood, largest of the lipoprotiens, taken up by the liver once triglycerides are removed, transports dietary fat into the blood and to the tissues of the body
VLDL
very low density lipoprotien eighty percent formed in liver and 20 percent in intestine transports endognou lipids especially triglycerides to various tissues of the body
LDL low density lipoprotein
Formed in the blood from VLDL transformation from VLDL to LDL occurs as the triglycerides are removed from the VLDL transports cholesterol to the cells of the body (50 percent cholestrol)
HDL high density lipoprotein
Synthesized in the liver and released into the blood, transported by the blood throughout the body picking up free cholesterol, transports chlosterol from tissues back to the liver (50 percent protien)
The framingham heart score
takes into consideration sex, age, HDL level, systollic blood pressure and total chlosteral to assess risk
Life style recommendations to reduce risk of heart disease
being smoke free
staying physically active 150 min mvpa per week
eating a healthy diet (higher plant based food consuntpion
Maintaing a healthy weight
limiting alcohol use
DIET and cvd/primary goal
dietary rec for heart disease should focus on consumption of specific types of fat and foods that reduce the risk of cvd. Lower LDL cholesterol, Increase HDL cholesterol
Three strategies to reduce CVD
1: choose heart healthy fat like omega 3 fatty acids EPA/DHA found in fish, choosing fats that help lower LDL cholesterol
2. choose high fibre food it lowers LDL cholesterol without decreasing HDL cholesterol
3. Boost HDL cholesterol by losing any excess weight, be physically active and quit smoking
Health benefits of vegetarian diets:
reduced intake of fat and total energy, reducing risk for obesity and type 2 diabetes
lower blood pressure
reduced risk for heart disease
fewer digestive problems
reduced risk for some cancers
reduce risk for kidney stones and gallstones
Bioavailability
the degree to which the human body an absorb and utilize any given nutrient
three vitamins for consideration for vegtarian diet
vitamin B12
Vitamin D
Riboflavin
Vitamin B12
Assists with DNA synthesis
Protection and growth of nerve fibers
Vitamin D
contributes to bone growth and regeneration
facilitates calcium absorption
Riboflavin
Promoties release of energy
Part of the antioxidant Glutathione Peroxidase
Supports normal vision and skill health
Mineral consideration for the vegetarian diet
Iron, calcium, Zinc
Iron function
Assists with oxygen transport, involved in making amino acids and hormones absorption enhanced with vitamin C
Two types of iron
Heme Iron: Iron that is part of hemoglobin and myoglobin; found only in animal-based foods such as meat, poultry, fish
Non-heme iron: Iron is not part of hemoglobin or myoglobin found in animal and plant-based food
Calcium
Bone health maintenance
Assists with muscle contraction, blood pressure, and nerve transmission, absorption enhanced with vitamin D
Foods with calcium
kale, broccoli, bok choy, beans, nuts/seeds and tofu, calcium fortified products, soy beverages, breakfast cereals, orange juice
Zinc functions
Assists with DNA and RNA synthesis, assists with immune functions, assists with growth
Zinc food
whole grains, beans, nuts/seeds, zinc-fortified breakfast cereal, soy products
Iron foods
Spinach/dark leafy greens, rasins, whole grains and enriched/fortified grains, legumes (beans).
Phytochemicals
are bioactive compounds found in plants beliveed to confer resistence to diseases on the eater, not essential, can be both benefical/harmful or mixed
Phytochemicals provides plants with
colour/flavour, protection from insects/microbes and protection from oxidation due to exposure to sunlight/oxygen
Actions of phytochemicals
Act as antioxidants, mimic hormones, alter blood constituents
Polyphenols
Most abundant/diverse phytochemical in our diet, antioxident effect, ma interrupt cellurlar communication and interrupt promotion of cancer
Four toxic phytochemicals
oxalic acid, solanine, phytates and cyanide.
Cancer
it encompasses a group of conditions that result from uncontrolled growth of abnormal cells
Cancer Incidence
is defined as the total number of new cases of cancer dianosed in a given population during a specific period of time, This counts the cancers, not the number of people; a person can have more than one cancer.
The three steps in the development of cancer
1) Initiation
2) Promotion
3) Progression
Initiation
Healthy cells exposed to initiation which may be caused from toxic environmental contaminants, viruses, radioactive partices, abnormal hormonal changes
Promotion
the genetically altered cell is stimulated to divide, cells continue divide and this is the longest stage in cancer development
Progression
Abnormal cell numbers become so numerous they erode normal function of the tissue, during this phase abnormal cells may migrate to other tissue and cause DNA damage
Non-modifiable risk factors of cancer
Age, Genetic inheritance
Modifiable risk factors
Lifestyle, environment, infectious agents, occupation
Eat well vegetable and fruit Theory 1
Antioxidants (ACESs)-beta, carotene, vitamin C, vitamin E, selenium. DNA damage(intiation) thought caused by exposure to oxygen and other oxidizing substances-antioxidants able to repair damage
Eat well-Vegetable and fruit theory 2
Phytochemicals (vegetable and fruits) protect cells from damage due to oxidation and inhibit multiplication of abnormal cells
Eat well limit what?
Limit consumption of red meat, avoid processed meat, limit alcohol
How obesity increases risk of cancer?
- Increased production of hormones that promote growh of abnoraml cells
- chronic low level inflammation which over time increases DNA damage and ultimately cancer
- Increased serum insulin which promotes some type of cancer
- other mechanisms exist
The natural health product regulations define NHPS as:
vitamins/mineral supplement
herbal remedies
homeopathic remedies
traditional medicines
probiotics
amino acids/essential fatty acids
How are NHPS regulated and what two main regulations is required
Natural and Non-prescription Health Products Directorate
regulations require that NHPs must be safe to use as over the counter products, not require a prescription to be sold
What two things must a NHPS product have on a label
NPN= Natural product number
DIN-HM= Homeopathic medicine number
Risks with using NHPS
manufacturing problems (contamination, incorrect ingredient or dosage)
unproven clams (could delay proper treatment)
lack information for informed choice (unsuitibale populations)
interactions with prescription drugs or other natural health products
unwanted side effects (allergic reactions)
Five unnecessary/harmful NHPs
Fluoride (children who drink fluoridated water)
Supplements (individuals trying to cure a disease)
beat-carotene supplement (individuals who are smokers)
supplements to increase energy
single-nutrient supplements (for a diagnosed medical condtion)
Proteins defination
large complex molecules found in the cells of all living things, it provides the structure in our cells but also in all the tissues in the body.
chemical structure of protein
proteins in our body are assembled according to intstructions provided by our genetic material, or DNA from building blocks called amino acids.
Structure of an amino acid
All amino acids have five parts:
A central carbon atom
an amine group that contains nitrogen
an acid group
a hydrogen atom
and a side chain
Difference between indespensable amino acid and dispensbale how many are indispensable
indespensable these acids must be consumed in the diet and dispensable can be manufactured by the body, 9 amino acids are essential
Transamination
the process of transferring the amine group from one amino acid to another in order to manifacture a new amino acid.
Protein turnover
Protein turnover involves the synthesis of new proteins and breakdown of existing proteins to provide building blocks for new proteins. Amino acids are drawn from the body’s amino acid pool and can be used to build proteins, fat, glucose, and nonprotein, nitrogen-containing compounds. Urea is produced as a waste product from any excess nitrogen, which is then excreted by the kidneys.
Eight functions of protein in the bodt
1) enable growth, repair, and maintenance of body tissues
2)act as enzymes and hormones
3)help maintain fluid and electrolyte balance
4)contribute to acid-base balance
5)make antibodies which are essential to immune function
6)provide energy when carbs and fat intake are inadequate
7)transport and store nutrients
8)components of neurotransmitter clotting proteins and collagen
Definition of vitamin
Vitamins are organic compounds that regulate a wide range of body processes. have to be obtained from foods, water soluble vitamins are more vulnerable to getting destoryed than fat soluble by cooking, heat, acid, oxygen and uv light, frequently function as coenzymes in energy metabolism
what is fat soluble vitamins and example
Vitamin A, D, E and K are fat soluble, they are found in the fattu portions of foods and are absrobed along with dietary fat they are stored in our body so do not need to consume as much
water soluble vitamins
they are found in a wide variaty of foods, they are easily absorbed through the intestinal tract directly into the bloodstream where they then travel to target cells not stored in our body they need to be consumed daily or weekly basis
minerals
are inorganic substances, only water soluble, absorption of mineral from your foods can vary depending upon their bioavailbility
Three minerals that play signifcant role in immunity
Iron transports oxygen in your blood. Selenium protects your cells from free radicals. Zinc helps keep your immune system healthy and helps your wounds to heal
Major minerals vs trace minerals
major are those the body requires in amounts of at least 100 mg per day, trace mineral are those we need to consume in amounts of less than 100 mg per day
Name the seven major minerals
sodium, potassium, phosphorus, chloride, calcium, magnesium, and sulfur
Trace minerals name four
fluride, iron, manganese and zinc
What is the recommended waist circumfarence for men and women
Men higher than 102 cm is a risk, women higher than 88 cm
What is healthy BMI range and how is it calculated
Divided by height squared, 18.5-24.9
What is the protein intake for active people
1.2-2.0
what is carb intake for active people
3-12
What is protein intake for sedentary people
0.8
Which nutrients need to be consumed more during preganancy
iron, protein, folated, EPA+DHA
What supplemnts might needed for pregnant women
Folates, Iron, Vitamin D
Foods to avoid while pregnant
Raw/uncookedmeat/seafood, avoid unpesterized cheese/juices, limit fish high in mercury, avoid alcholol, limit caffiene
Benefits of breastfeeding for mom
connection/bonding with baby
associated with reduce breast cancer rosk
delayed menses
Benefits for baby
Approprite nutrition composiiton of breast milk for babys growth
connection/bonding with mom
immune protective factors
allergy prevention
Osteoporosis
a disease charcterized by low bone mass and deteriotion of bone tissues, leading to increased bone fragiligty and fracture risk
Two dietry risk factors for osteoporsosis
low in calcium and vitamin d calcium provides strength to bones and vitamin D helps with the observation of calcium
