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HLTH 230 > Lecture 4 > Flashcards

Lecture 4 Flashcards

1
Q

What are the fat soluble vitamins?

A

A, D, E and K

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2
Q

What is fat made up of, as are carbohydrates and protein?

A

C, H, and O

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3
Q

Define lipids

A

A family of organic compounds that are not soluble in water.

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4
Q

What are the three categories of lipids?

A

Triglycerides (fats and oils)
Phospholipids (e.g., lecithin)
Sterols (e.g., cholesterol)

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5
Q

Which category makes up 95% of all lipids in foods & the human body?

A

Triglycerides

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6
Q

Triglycerides are made up of fats and oils. Define these two

A

Fats: lipids that are solid at room temperature
Oils: lipids that are liquid at room temperature

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7
Q

What are the functions of fat?

A
  • Body’s chief storage form for excess food energy (glycogen is very bulky – way too much water, whereas fat is very energy-dense, so in a small weight can store lots of energy)
  • Provides much of the energy needed for the body’s work (energy when a person becomes ill & stops eating)
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8
Q

Only limited fat storage is possible for most body cells. But, what are the cells specialized for fat storage called?

A

Adipose cells

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9
Q

How is adipose tissue active?

A

Secretes hormones and produces enzymes that influence food intake & affect the body’s use of nutrients

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10
Q

What are some other functions of fat?

A
  • Shock absorbers (pads of fat surround vital internal organs)
  • Thermoregulation (fat pads under the skin insulate the body from temperature extremes)
  • Cell membranes (lipids are a component of cell membranes)
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11
Q

Fat-soluble vitamins are found mainly in what types of foods?

A

Foods that contain fat

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12
Q

Why do people naturally like high-fat foods?

A
  • Fats carry many compounds that give foods pleasant aromas and flavours
  • Fat makes meat and baked good tender
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13
Q

Fat contributes to satiety. What is that?

A

Feeling of fullness or satisfaction that people experience after meals.
The fat in the food triggers a series of physiological events that slow the emptying of the stomach & promote satiety.

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14
Q

How does fat contribute to the feeling of fullness and satisfaction?

A

Fat in the small intestine signals release of CCK (aids in digestion and reduces appetite)

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15
Q

What are triglycerides made up of?

A

3 fatty acids + glycerol

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16
Q

What are fatty acids?

A

Organic acids composed of carbon chains of various lengths. Each has an acid end & hydrogens attached to all of the carbon atoms of the chain. Differ on the basis of length & degree of saturation.

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17
Q

What is the backbone for triglycerides?

A

Glycerol

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18
Q

How does the degree of saturation relate to a food’s solidity?

A

Affects melting temperature:
- The more saturated, the more solid at room temperature
- The more unsaturated, the more liquid at room temperature

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19
Q

Fatty acid chains of what length are most common in the diet? And where are they found?

A

Long chain fatty acids (12 to 24 carbons)
Found in meat , seafood, and vegetable oils

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20
Q

Medium chain fatty acids are of what length? Where are they found mainly?

A

6 to 10 carbons
Short (less than 6)
Found in mainly dairy products

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21
Q

How is the length of carbon chains associated with the firmness of fats?

A

Lower carbon chain length leads to lower firmness

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22
Q

What are the health recommendations related to firmness of fats?

A

Limit saturated fats and limit/avoid trans fats
Using monounsaturated fats or polyunsaturated fats instead

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23
Q

Where do you find fats that are rich in polyunsaturated fatty acids?

A

Safflower, sunflower, corn oil

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24
Q

OIive oil is rich in what?

A

Polyunsaturated fatty acids

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25
Q

Which types of fats are generally the most saturated?

A

Animal fats and tropical fats
Fatty meats: Over 1/3 of the fat in most meats is saturated
Whole-milk products: Over 1/2 of the fat in whole milk & other high-fat dairy products, is saturated
Coconut & palm oils: Mostly used in commercially prepared foods

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26
Q

Evidence from Mediterranean regions suggests olive oil offers what?

A

A degree of protection against heart disease when it is used in place of other fats
Dark-coloured olive oils deliver more phytochemicals

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27
Q

What can be said about canola oil?

A

It is rich in both monounsaturated & polyunsaturated fatty acids
It is lowest in saturated fat

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28
Q

What is hydrogenation?

A

A chemical process by which hydrogens are added to monounsaturated or polyunsaturated fatty acids to reduce the number of double bonds, making the fats more saturated (solid) and more resistant to oxidation

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29
Q

How are trans fats formed?

A

A polyunsaturated fat is rarely hydrogenated completely during processing. Fat is generally partially hydrogenated, so double bonds remain
These double bonds change from the cis to the trans formation
No longer allowed to add partially hydrogenated food to our diets in Canada due to the negative effects on health

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30
Q

A small amount of trans fats are found naturally in what?

A

Milk and meat products

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31
Q

What are the advantages of hydrogenation (3)?

A
  • Protects against oxidation by making polyunsaturated fats more saturated. Commerical benefit: longer shelf life
  • Alters the texture of food by making liquid vegetable oils more solid. Commercial benefit: improved food texture (shortening – flaky pie crust, spreadable margarine, creamy pudding)
  • Hydrogenated oil has a higher smoke point – more stable in high cooking temperatures
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32
Q

What are phospholipids made up of? And what can be said about its solubility?

A

2 fatty acids + glycerol + a phosphorus-containing molecule.
Fatty acid is soluble in fat and phosphorus is soluble in water

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33
Q

Phospholipids are emulsifiers. What does that mean?

A

It is a substance that mixes with both fat & water & disperses the fat in the water, forming an emulsion

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34
Q

What key roles do phospholipids play?

A
  • In the structure of cell membranes
  • Phospholipids help fats travel back & forth across the lipid-containing membranes of cells into the watery fluids on both sides.
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35
Q

What is a common phospholipid and where can you find it?

A

Lecithin
Eggs & peanuts

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36
Q

What are sterols made of?

A

Large molecules consisting of interconnected rings of carbon atoms with side chains of carbon, hydrogen & oxygen

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37
Q

Sterols are present in foods derived from both plants and animals. What are the two categories of sterols?

A

Cholesterol (only food derived from anumals contain significant amounts of cholesterol)
Phytosterols (plant sterols that have structural similarities to cholesterol, lower blood cholesterol by competing with cholesterol for absorption).

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38
Q

Cholesterol (a sterol) serves as the precursor for making what?

A

Bile, which is an emulsifier made by the liver & stored in the gallbladder.

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39
Q

Does bile digest fats?

A

No. Enzymes do. It emulsified fats allowing contact with enzymes in watery fluids to split the fatty acids from the glycerol backbone for absorption.

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40
Q

What else are sterols?

A

Vitamin D and sex hormones (e.g., estrogen and progesterone)

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41
Q

What are some characteristics of cholesterol?

A
  • Component of cell membranes
  • Can be made by the body (not essential, manufactured in the liver, the body generally makes more cholesterol than what is eaten)
  • Forms a major part of the plaques that narrow arteries in atherosclerosis
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42
Q

How does cholesterol lead to plaque which is often the cause of heart attacks and strokes?

A

Either narrow it down until they completely block off the artery, or for a stroke, a piece of this plaque may break off and travel throughout the blood vessels until it reaches a small blood vessel in the brain & blocks it off

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43
Q

How are fats digested in the mouth?

A

Lingual lipase produced by the tongue acts on triglycerides with short and medium chain fatty acids (plays a major role in infants, little importance to digestion in adults)

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44
Q

How are fats digested in the stomach?

A

Strong and muscular – mix fat with other stomach contents.
Churning grinds the solid pieces into finer particles, and disperses the fat into small droplets
Gastric lipase begins to break down triglycerides. Works best in the acidic environment of the stomach.

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45
Q

How are fats digested in the small intestine?

A

When fat enters the small intestine, bile is secreted (in response to CCK)
Bile emulsifies fat particles – mixing them with watery fluid for contact with enzymes for digestion
Then the emulsified fat particles are acted on by fat-digesting enzymes secreted by the pancreas.

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46
Q

What happens if someone’s gallbladder has been removed?

A

Liver still produces bile – small continuous amount in small intestine
They can no longer store bile & release it at mealtime

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47
Q

What is a diet recommendation for those whose gallbladder has been removed?

A

Follow a low-fat diet to start. Then, instead of having a large amount of bile that the gallbladder can release at once, the liver delivers a trickle. Generally, the body does react.
Otherwise, they will have fatty diarrhea — fats undigested because the body cannot digest them w the enzymes in the bile.

48
Q

What do the enzymes do to the fat particles in the small intestine?

A

Triglycerides are split into monoglycerides, free fatty acids and sometimes glycerol.
These cling together in spheres surrounded by bile

49
Q

How do the cells extract the lipids?

A

Bile shuttles the lipids across the mucus layer to the absorptive cells of the intestinal villi.
The bile may be absorbed and reused or exit with the feces

50
Q

How much of the triglycerides from a meal are absorbed? (percentage)

A

Up to 98%

51
Q

What happens to glycerol, short and medium chain fatty acids after the small intestine?

A

Pass directly through the cells of the intestinal lining into the bloodstream and onto the liver

52
Q

What happens to the larger products of lipid digestion after the small intestine?

A

Inside the intestinal cells, monoglycerides and long-chain fatty acids are reformed into triglycerides and clustered together with proteins & phospholipids

53
Q

These larger products of lipid digestion are formed into what?

A

Chylomicrons (a type of lipoprotein – largest and least dense of the lipoproteins)
They travel in the lymph to the bloodstream. Then, body tissues take triglycerides from the chylomicrons in the bloodstream.

54
Q

What are lipoproteins and what is their function?

A

Clusters of lipids associated with protein.
Serve as transport vehicles for lipids in lymph and blood (without a mechanism to keep it dispersed, large lipid globules would separate out of the watery blood & disrupt the blood’s normal function

55
Q

What are the major lipoproteins?

A
  • Chylomicrons
  • Very low-density lipoproteins (VLDL)
  • Low-density lipoproteins (LDL)
  • High-density lipoproteins (HDL)
56
Q

What are VLDLs/what is their function?

A

Carry triglycerides and other lipids made in the liver to body cells for their use
Not even typically measured (usually turn into LDLs)

57
Q

What are LDLs/what is their function?

A

“Bad cholesterol” – really talking about the vehicle that contains cholesterol. Want it to be LOW.
Transport cholesterol & other lipids from the liver to body tissues
Made from VLDL after they have donated many of their triglycerides to body cells
Elevated LDL cholesterol is associated with increased heart disease risk

58
Q

What are HDLs/what is their role?

A

“Good cholesterol”
Want it to be HIGH
Carry cholesterol from body cells to the liver for disposal.
Really referring to a transport vehicle. This one is going around the blood vessels, picking up the cholesterol, and taking it back to the liver for disposal.

59
Q

High intakes of certain dietary fats are associated with disease. What are these?

A

Diets high in trans and saturated fats are associated with increased risk of heart disease (CVD) & sometimes cancer.
High energy density foods may increase likelihood of exceeding energy needs, and obesity carries serious risks to health.

60
Q

Describe the structure of LDL and HDL

A

LDL: larger, lighter & richer in cholesterol than HDL
HDL: smaller, denser & packaged in more protein than LDL

61
Q

What is an important differentiation to make when discussing heart disease risk and cholesterol?

A

Heart disease risk is related to the proportions of lipids the lipoproteins contain & the tasks they perform, NOT the type of cholesterol they carry (cholesterol is cholesterol)

61
Q

What are some risk factors that cannot be controlled for heart disease risk?

A

Increasing age
Being male
Family history of premature heart disease

62
Q

What are some risk factors that a person can often control?

A

High blood LDL; low blood HDL
High blood pressure
Diabetes
Obesity
Physical inactivity
Cigarette smoking
Atherogenic diet – increased trans fats, low in veg and fruit etc.

63
Q

Which raises blood LDL cholesterol more? Cholesterol in food, or something else?

A

Most saturated food fats & trans fats raise blood LDL cholesterol more than food cholesterol does.

64
Q

What are some foods with high sources of cholesterol?

A

Eggs, liver, and shellfish
Have other benefits, though, so eat in moderation.

65
Q

How can one lower LDL cholesterol?

A

Reduce trans fats and saturated fats (replace with mon and polyunsaturated fat; trim fat off foods to reduce sat fat; etc.)
Weight loss
Addition of soluble fibre

66
Q

LDL is susceptible to damage by oxidation. What is that and why is that bad?

A

Interaction of a compound with oxygen
Evidence indicates that oxidation of the lipid part of the LDL can be damaging to the arteries of the heart

67
Q

What can slow LDL oxidation?

A

Dietary antioxidants like vitamins C & E, selenium, antioxidant phytochemicals

68
Q

How can you raise HDL cholesterol?

A

Dietary measures are generally ineffective but trans fat can lower HDL and saturated fat can raise HDL
Physical activity can raise HDL
Quitting smoking can raise HDL

69
Q

What can be said about the link between phytosterols and cholesterol?

A

“Help reduce cholesterol” is allowed on food labels in Canada as it can lower cholesterol levels by up to 15%
Maximum effects are observed at phytosterol intakes of approx. 2 grams per day

70
Q

How can body fat be used up for energy?

A

Decreasing intake of food energy
Increasing the body’s expenditure of energy

71
Q

What are the only fatty acids that cannot be synthesized by the body, are essential nutrients, and are polyunsaturated fatty acids and used by the body to make eicosanoids.

A

Linoleic acid and linolenic acid

72
Q

What are eicosanoids?

A

Biologically active compounds that regulate body functions like:
- Muscle relaxation and contraction
- Blood vessel dilation & constriction
- Blood clot formation, blood lipids
- Response to injury & infection

73
Q

What other functions do linoleic acid and linolenic acid have?

A

Structural and functional parts of cell membranes
Contribute lipids to brain and nerves
Promote normal growth and vision
Support immune cell functions

74
Q

What are the symptoms of a fatty acid deficiency?

A

Rare in NA – usually occurring only in infants fed fat-free milk or following a very low-fat diet

  • Growth delay
  • Reproductive failure
  • Skin lesions
  • Kidney and liver disorders
  • Neurological and vision problems
75
Q

Name a major omega-6 fatty acid and describe what that means.

A

Linoleic
It is a polyunsaturated fatty acid with its first double bond 6 carbons from the end

76
Q

Linoleic acid can be used to produce other omega-6 fatty acids. What is the starting material from which a number of eicosanoids are made?

A

Arachidonic acid

77
Q

Foods high in omega-6 fatty acids should be consumed in moderation. What are some of these foods?

A

Most vegetable oils (ex. corn, sunflower, safflower, soybean)

78
Q

Name a major omega-3 fatty acid and describe what that means.

A

Linolenic acid
A polyunsaturated fatty acid with its double bond 3 carbons from the end.

79
Q

What are some sources of linolenic acid?

A

Flaxseed oil. Canola oil and walnut oil contain less but are still good sources.

80
Q

The body makes limited amounts of EPA and DHA. How can we get enough of them?

A

Abundant in fish oils, cold water fish
A diet that includes 2 meals of fatty fish each week can reduce deaths & illness from heart disease.

81
Q

Excessive amounts of either omega-3 or omega-6 fatty acids can interfere with normal functions that depend on a proper balance between the two. Why?

A

Making the other members of the omega-3 family is in competition with the omega-6, since if there is more 6, they monopolize the enzymes (similar structure) and the 3s cannot build.

82
Q

What are the recommendations to maintain the omega 3 and 6 balance?

A

Consume sources of Omega-6 in moderation and try increase sources of Omega-3 (ie fatty fish 2 or 3 meals/week)
Consume a variety of fish
- Minimizes exposure to any particular toxin that may accumulate in a particular fish species
- High-mercury fish include tilefish, swordfish, king mackerel, marlin, shark & fresh tuna
- Pregnant women & children are most sensitive to the side effects of mercury

83
Q

What are some sources of fat in the diet?

A

Meat
Dairy products contain fat which is often removed to various degrees (%m.f.)
Grains sometimes contain fat
Most unprocessed vegetables and fruits are fat-free, except avocados and olives (rich in monunsaturated fat)

84
Q

What are some invisible fats in the diet?

A

Marbling of meat
Fat ground into lunch meats & hamburger
Fats blended into sauces of mixed dishes
Fats in avocados, biscuits, cheese, coconuts, other nuts, olives & fried foods.

85
Q

What can be said about fats in coconut oil?

A

Coconut oil are higher in saturated fatty acids than the butterfat in fatty dairy products

86
Q

Should one consume butter or margarine?

A

Hardened margarines & shortenings are made largely from hydrogenated fats
are saturated & contain substantial trans fatty acids
Soft margarines – “non-hydrogenated”
Are less likely to elevate blood cholesterol than the saturated fats of butter
Some margarines contain an added phytosterols- compete with cholesterol for absorption
Some saturated fat in the diet is ok - some people more comfortable with butter

Bottom line: No answer in isolation — really is about the overall picture — how much mf is consumed from other sources (meat, cheese, milk fat, etc.)

87
Q

What can fat replacers include?

A
  • Carbohydrates: fruit purees or strachers. Sugars: provide calories but fewer than real fats
  • Fibres: viscous fibres may provide texture similar to real fat
  • Proteins: microparticulated protein or fermented whey. Provide calories, but fewer than real fats.
88
Q

What is artificial fat?

A

Zero energy fat replacers that are chemically synthesized to mimic the sensory and cooking qualities of natural fats but are totally or partially resistant to digestion.

89
Q

One should focus on total fat reduction since this would also reduce saturated fat. What are some problems that can accompany low-fat diets?

A
  • Difficult to maintain
  • Not necessarily low-calorie diets
  • Diets high in carbohydrates, especially refined sugars, but low in fibre, cause blood triglycerides to rise
  • May exclude nutritious foods that provide the essential fatty acids, phytochemicals, vitamins & minerals (Fatty fish, nuts, seeds, vegetable oil)
90
Q

Who are the most vulnerable to foodborne illnesses?

A

Pregnant women, infants and children under 5, individuals 60 and over and those with a weakened immune system

91
Q

What are the most common symptoms for foodborne illnesses?

A
  • Stomach cramps
  • Nausea
  • Vomiting
  • Diarrhea
  • Fever
  • Death in severe cases
92
Q

How long can things be at room temperature?

A

2 hours

93
Q

How high should cooking temperature be for beef?

A

74

94
Q

How should food be stored in the fridge?

A

Vegetables above meat

95
Q

How should items be cooled in the fridge?

A

Never in the whole pot – takes too long for middle to get out of danger zone

96
Q

What is the important information to know for Hepatitis A?

A

Infection

Food sources: undercooked or raw shellfish, contaminated produce, contaminated water and ice. Eating foods prepared by an infected person

Symptoms: after 2-4 weeks, up to 7 weeks. Fever and jaundice

If contracted by pregnant women in their 2nd or 3rd trimester there is an increased risk of preterm labour and other pregnancy complications.

Prevention: cook food thoroughly, avoid untreated water and ice cubes, avoid non-peelable fruits and vegetables

97
Q

What two main ways can microbes cause foodborne illness?

A

Foodborne infection (caused by eating foods contaminated with infectious microbes)
Food intoxications (caused by eating foods containing natural toxins, or microbes that produce toxins)

98
Q

What is the important information to know for Listeriosis?

A

Infection

Illness from bacteria that live in the intestines of animals and humans as well as soil, vegetation and water

Food sources: unpasteurized milk, fresh soft cheeses, luncheon meat/hot dogs/pâté, raw/undercooked meat

Symptoms: 3 to 70 days. Flu. Blood poisoning and can spread to nervous system; can cause miscarriages and illness or death of newborns

Prevention: use sanitary food handling methods, cook foods thoroughly, use pasteurized milk

99
Q

What is the important information to know for Salmonellosis?

A

Infection

Food sources: raw or undercooked eggs, raw or undercooked meat (especially poultry), unpasteurized dairy products, raw produce (sprouts and cantaloupe)

Symptoms: 1-3 days

Prevention: use sanitary food handling methods, cook foods thoroughly

100
Q

What is the important information to know for E Coli?

A

Infection

A bacteria found in human and animal intestines

Food sources: undercooked ground beef, unpasteurized milk and milk products, contaminated water, and person-to-person contact

Symptoms: 1 to 10 days. Bloody diarrhea, acute kidney failure. Can be fatal

Prevention: Cook ground beef thoroughly (71C), avoid unpasteurized milk and milk products, use sanitary food handling methods, wash hands after contact with animals

101
Q

What is botulism?

A

Intoxication

Clostridium botulinum bacterium produces the botulinum toxin called botulin.

Food sources: improperly prepared low-acid, home-canned foods (like asparagus, beets, green beans, mushrooms, peppers), improperly smoked fish, improperly canned meats, non-refrigerated storage of low-acid fruit juices (carrot juice), Honey - infants

Symptoms: 12 to 72 hours. Nervous system symptoms include double vision, inability to swallow, speech difficulty, progressive paralysis of the respiratory system, often leaves prolonged symptoms in survivors

Prevention: proper canning methods for low acid foods, refrigerate homemade garlic and herb oils, avoid bent; broken or bulging cans.

102
Q

What is the important information to know for Staphylococcal food poisoning?

A

Most common food intoxication

Commonly found on the skin and nasal passages. Concentrated in skin wounds, acne and boils. Can become contaminated from moisture drops expelled (breathing, sneezing or coughing) or touching blemishes then foods or touching foods with cut hands.

Symptoms: 1-8 hours

Food sources: toxin produced in improperly refrigerated meat, poultry, egg products, tuna and macaroni salads, cream filled pastries

Prevention: use sanitary food handling methods, cook food thoroughly, refrigerate foods promptly and properly

103
Q

What is the important information to know about vibrosis?

A

Infection

Symptoms: 24 hours. Moderate illness (vibrio parahaemolyticus) or a bit more severe (vibrio vulnificus)

Raw oysters
Don’t need to know the difference between the two bacteria, just need to know the general idea. An illness that tends to come from improperly cooked seafood — associated with oysters right now.

Prevention: cooking shellfish, especially oysters thoroughly before eating, keeping raw and cooked shellfish separate, keeping all seafood, both raw and cooked, refrigerated

104
Q

What are the 4 keys to preventing foodborne illness?

A

Clean
Separate
Chill
Cook

105
Q

What does clean entail?

A

Handwashing
Sanitizing (boards, discarding worn ones)
Washing (raw fruits and vegetables, lunch boxes, grocery bags)

106
Q

What does chill entail?

A

Keep bacteria out of danger zone (4-60C); refrigeration slows bacterial growth (0-4C); freezing at or below -18C can stop bacterial growth but it does not kill it.

Thaw in fridge or microwave, never at room temperature. If thawing in water, replace cold water every 30 minuutes

Refrigerate or freeze foods within 2 hours

Marinate meat and fish in the fridge, not on the counter

107
Q

What does separate entail?

A

Bacteria can be carried in raw meat juice, so store meat on bottom shelf of the fridge, use clean utensils for cooked/ready-to-eat food, keep raw food away from ready-to-eat food while shopping, storing, and preparing foods.

108
Q

What does cook entail?

A

Cook foods to a safe internal temperature
Use a digital food thermometer to check
Keep hot food hot

109
Q

How should one store leftovers?

A

Refrigerate immediately (within 2 hours)
Hot items: stir frequently to accelerate cooling, refrigerate when steaming stops, refrigerate or freeze leftovers in uncovered or loosely wrapped, shallow containers for faster cooling – cover once cooled
Debone large pieces of meat or poultry and divide them into smaller portions before storing
Do not overcrowd refrigerator (circulation of cold air)
Date leftovers – eat within 2-3 days
Always put leftovers in clean containers and never mix them with fresh food

110
Q

How should one reheat leftovers?

A

Solid leftovers to at least 74C
Bring gravies, soups, and sauces to a full, rolling boil and stir during the process
Discard uneaten leftovers after they have been reheated

111
Q

Which of the following is a source of omega 3?
- flaxseed oil
- walnut oil
- canola oil
- fish oil
- all of the above

A

all of the above

112
Q

Which of the following is the largest and least dense of the lipoproteins and travels through the lymphatic system?
- Chylomicrons
- VLDL
- LDL
- HDL
- MDL (made up)

A

Chylomicrons

Long chain fatty acids & monoglycerides — when they enter intestinal cells, they cannot pass into the bloodstream. They are then joined to the chylomicrons and carried through the lymphatic system, due to their triglyceride content

113
Q

Which of the following is true?
- Amino acids are joined together in a protein by condensation reactions
- Fish oils good source of omega 3s
- Olive oil is rich in monounsaturated fatty acids.
- a and c
- a, b, and c

A

a, b and c

114
Q

Review quiz questions

A

HLTH 230 (7 decks)

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