Final exam stuff Flashcards
What are the 3 types of lipids?
triglycerides (95%), phospholipids and sterols
Fats = ____ kcal/g
9
What are the 3 benefits of fats in foods?
- fat soluble nutrients (essential fatty aids, linoleum acid & a-linolenic acid, vitamins A,D,E and K.
- increase flavour and palatability of foods
- contribute to satiety
What are the 3 types of triglycerides?
- Monoglycerides
- Diglycerides
- Triglycerides (98% dietary and stores)
Saturated fats have ___ hydrogen.
1
Saturated fats are _____ (solid/liquid) at room temperature and primarily ______ (animal/plant) fats
solid, animal
Unsaturated fats have ____ hydrogen.
0
Unsaturated fats are_____ (solid/liquid) at room temperature and primarily ________
liquid, vegetable and fish oils
What is the other name for Omega 6?
linoleic acid
What is the other name for Omega 3?
a-linolenic acid
What is the recommendation for omega 6 in the diet? What are food sources of omega 6?
5-10% of kcal; sunflower, corn, soybean oils
What is the recommendation for omega 3 in the diet? What are food sources of omega 3?
0.6-1.2% of total kcal; walnuts, flaxseed, canola, oil and soybeans
What is the solution to unstable unsaturated fatty acids
hydrogenation
What is hydrogenation?
the process of adding hydrogen to unsaturated fatty aids
Do you want high/low amounts of LDL’s in the body?
low!!!
Do you want high/low amounts of HDL’s in the body?
high!
Trans fatty acids ___ (raise/lower) ____ (HDL/LDL) blood cholesterol levels and lower ____ (HDL/LDL) cholesterol
raise; LDL; HDL
LDL’s ____ (add/remove) cholesterol to/from cells
ADD
HDL’s ___ (add/remove) cholesterol to/from cells
REMOVE
IS there a safe level of trans fat?
no! consume as little as possible
What are sterols?
Cholesterol found only in animal products
What are the 2 sources of cholesterol?
2/3 produced by liver; 1/3 from diet
Is cholesterol an essential nutrient?
NO
Is there a recommended level of cholesterol intake? is cholesterol required in the diet?
NO, NO, the body makes enough cholesterol
What are LDLs?
Low-density lipoproteins; transport cholesterol and other lipids to body tissues
What are HDLs?
High density lipoproteins; carry cholesterol from body cells to liver for disposal
High LDL _____ risk of heart disease
increases
High HDL is ____ against heart disease
protective
What are 4 good fats?
DHA and EPA, Monounsaturated fats, polyunsaturated fats and a-linolenic acid
What are 3 bad fats?
trans fats, saturated fats and cholesterol
Obesity can increase a person’s risk of developing CVD by ___ %
50
What is CVD?
- damage to the heart, blood vessels of the heart and system of blood vessels throughout the body and within the brain
- includes heart disease, heart attacks, stroke and congenital conditions
What is the root cause of most CVD?
atherosclerosis (hardening of arteries)
What is a heart attack?
sudden heart tissue death caused by blood vessel blockage
What is a stroke?
occurs if flow of oxygen rich blood to a portion of the brain is blocked; without oxygen brain cells start to die
What is a ischemic stroke?
occurs if an artery that supplies blood to the brain becomes blocked
What is a hemorrhagic stroke?
occurs if an artery in the brain leaks blood or ruptures
What are the non-modifiable risk factors for CVD?
age, gender, family history/genetics
What are the modifiable risk factors for CVD?
- High LDL cholesterol
- Low HDL cholesterol
- High BP
- diabetes
- obesity
- physical inactivity
- smoking
How does cholesterol travel through the blood?
must be bound to a protein since fats are not soluble in water
What is the Healthy LDL level?
less than 3.4 mmol/L
What is the healthy HDL level for men? for women?
Men: more than 1.0 mmol/L
Women: more than 1.3 mmol/L
What is the recommendation for LDL for someone with low risk of CVD?
less than 5.0 mmol/L
What is the recommendation for LDL for someone with moderate risk of CVD?
less than 3.5 mmol/L
What is the recommendation for LDL for someone with high risk of CVD?
less than 2.0 mmol/L
What is the recommendation for LDL for someone with high risk of CVD and who has diabetes?
less than 2.0mmol/L
What is the recommendation for LDL for someone with high risk of CVD and who’s had a heart attack?
less than 2.0 mmol/L
Dietary recommendations for heart disease should focus on consumption of specific types of fat and foods that ___ LDL cholesterol, ____ serum triglycerides and ____ HDL cholesterol
decrease, decrease, increase
Lowering LDL with diet: Limiting saturated fat intake to _____ of total calories may reduce LDL cholesterol _____ %
Lowering LDL with diet: restricting dietary cholesterol to _____ per day may reduce LDL cholesterol by _____
Lowering LDL with diet: weight reduction (if overweight) of ____ may reduce LDL cholesterol by _____
4.5 kg; 5-8%
Lowering LDL with diet: adding soluble, viscous fibre _____ per day may reduce LDL cholesterol by _____
5-10g; 3-5%
What is the dietitian of Canada definition of a vegetarian diet?
one that does not include meat, fish or fowl
What do partial vegetarians eat?
fowl, fish, eggs, milk products and plant foods
What do pesco vegetarians eat?
fish, eggs, milk products, plant foods
What do lacto-ovo vegetarians eat?
eggs, milk products and plant foods
What do lacto vegetarians eat?
milk products and plant foods
what do vegans eat?
plant foods
Vegetarianism lowers risk of these 6 things:
- obesity
- CVD
- hypertension
- type 2 diabetes
- cancer
- high total and LDL cholesterol
What are the deficiency diseases, chief functions an dietary sources of : vitamin A
Deficiency: night blindness
Chief function: vision
Dietary sources: liver, butter, milk, eggs
What are the deficiency diseases, chief functions an dietary sources of : vitamin E
Deficiency: Erythrocyte hemolysis
Chief function: development of babies, their lungs
Dietary sources: sunflower seeds
What are the deficiency diseases, chief functions an dietary sources of : thiamin
Deficiency: beriberi
Chief function: energy metabolism
Dietary sources: pork, whole grains, legumes
What are the deficiency diseases, chief functions an dietary sources of : niacin
Deficiency: pellagra
Chief function: energy metabolism
Dietary sources: any protein source
What are the deficiency diseases, chief functions an dietary sources of : vitamin K
Deficiency: hemorrhaging
Chief functions: synthesis of blood clotting protein
Food sources: broccoli, soy
What are the deficiency diseases, chief functions an dietary sources of : folate
Deficiency: spina bifida
Chief function: new cell synthesis
Food sources: asparagus, orange juice, green leafy veggies
What are the deficiency diseases, chief functions an dietary sources of : vitamin D
Deficiency: rickets (children) and osteomalacia (adults)
Chief function: assists in calcium absorption
food sources: cod liver oil, fish
What are the deficiency diseases, chief functions an dietary sources of : Vitamin B12
Deficiency: pernicious anemia
Chief function: formation of blood cells
Food sources: any animal source
What are the deficiency diseases, chief functions an dietary sources of : Vitamin C
Deficiency: scurvy
Chief function: growth and repair of tissues
Food sources: fruits and veggies
What are vitamins?
chemical substances that have specific functions in food and are required for normal growth and health
Are vitamins essential nutrients?
YES!
How many vitamins have been discovered so far?
13
What are water soluble vitamins?
vitamins B and C
What are fat soluble vitamins?
vitamins A, D, E and K
What do vitamins do?
they act as coenzymes in the conversion of proteins, carbohydrates and fats into energy
Vitamins act as _____ for energy conversions
coenzymes
Do vitamins provide energy???
NO
Vitamins can act as _____ to break the chain of free radical destruction
antioxidants
Body is composed of ____ % water by weight
60%
What are 5 functions of water?
-transport, universal solvent, cleansing agent, lubricant and cushion, body temperature regulation
When does water increase in the body?
during menstruation; with high dietary intake of sodium
When does water decrease in the body
sweat loss during exercise, high protein, low carb diets
Can you have an excess of water???
YES- water intoxication/ hyponatremia
____ L fluid water each day is associate with _____ cancer and _____ kidney stone formation
2.5; decreased; decreased
What is the AI of water for an adult male?
3.7 L/day
What is the AI of water for an adult female?
2.7 L/day
How much water is expended per day in adults?
1.0-1.5 ml/kcal expended per day in adults
How much water is expended per day in children?
1.5 ml/kcal expended per day in children
Is bottle water better than tap?
NO!
- bottle = environmentally worse, can contain bacteria
Can elements be created or destroyed?
NO
What are the 8 functions of calcium?
- bones and teeth
- muscle and nerve contractions
- blood clotting
- decreased risk of colon cancer
- maintain healthy body weight
- ion transport
- maintain blood pressure
- secretion of hormones, enzymes and NT
What enhances calcium absorption?
Vit D
What are 5 functions of sodium?
- fluid balance
- electrolyte balance
- acid-base balance
- muscle contractions
- nerve transmission
What is hypertension?
BP above 140/90
What is the 4 functions of potassium?
- maintenance of fluid balance
- maintenance of electrolyte balance
- maintenance of cell integrity
- maintenance of heart beat
What are the 4 negative effects of low potassium intake?
- salt-sensitive hypertension becomes worse
- glucose tolerance is impaired
- calcium losses from bone accelerates
- kidney stone risk increases
What are the 3 important functions of iron?
- transports oxygen
- component of myoglobin
- energy formation
What increases iron absorption?
Vit C (can triple non-heme absorption from foods eaten in the same meal)
What are the effects of iron toxicity?
- deposits in liver, pancreas and heart
- liver disease, diabetes and heart failure
- hemochromatosis (genetic)- iron in excessive amount deposits into tissues and causes major damage
What is the most common cancer for women?
breast cancer
What is the most common cancer for men?
prostate cancer
Which cancer has the highest mortality rate for men and women?
lung cancer
What causes cancer?
group of conditions result from uncontrolled growth of cells
What are the 3 steps in the development of cancer?
- Initiation
- Promotion
- Progression
What is the initiation phase of cancer development?
start of cancer process; begins with alteration of DNA within cells
What is the promotion phase of cancer development?
period in cancer development when number of cells with altered DNA increases (usually 10-30 years)
What is the progression phase of cancer development?
the uncontrolled growth of abnormal cells; the body loses control over the abnormal cells and their number increases rapidly; cells erode normal function of the tissue; cells may migrate to other tissues and cause DNA damage
80-90% of all cancers are related to ______ factors
environmental
Genetics play a role in ____ cancers
some
What are 5 ways to decrease risk of cancer using food?
- increase intake of fruits and veggies
- Consume lean meats, low fat dairy, fish
- decrease intake of charred and nitrate cured meats
- decrease alcohol intake
- increase intake of plant foods
Foods rich in these 4 things protect the body against cancer
- vitamins
- minerals
- fibre
- phytochemical
What are 4 general ways to prevent cancer?
- consume 5+ servings of fruit and veg each day
- consume low saturated fat diet
- physically active
- maintain normal body weight
