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Nutrition stage 1 > Lipids > Flashcards

Lipids Flashcards

1
Q

what are the three members of the lipids family

A

· Triglycerides
· Sterols
· Phospholipids.

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2
Q

what is satiety

A

The feeling of fullness

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3
Q

What are three functions of lipids

A

Provision of energy
Absorption of fat-soluble vitamins
Provide insulation and protect vital organs

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4
Q

Energy content of fat

A

37kJ per gram

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5
Q

What is the main function of triglycerides

A

Energy storage

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6
Q

What are here differences between oils and fats

A

Oils are liquid at room temperature, fats are solid
Oils come from fish sources, fats come from animal source
Oils come from seeds eg sunflower seeds and avocado
Oils are unsaturated fats, fats are saturated fat.

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7
Q

Why is it not strictly correct to call ‘coconut oil’ an oil?

A

It is a solid at room temperature and is mostly saturated fat

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8
Q

describe three functions of lipids in the body

A

Protection
provides a layer of protection
over the bones (e.g. heel and feet)
Layer around internal organs

Insulation
layer of fat under the skin

Form steroid hormones
Sex hormones e.g. Testosterone, adrenaline, cortisol, estrogen.

Supports vitamin D storage
increases the absorption of fat soluble vitamins
Fat increases absorption of calcium, stronger bones

Long term energy storage
can be broken down to release energy
37kj/g
Energy released by gram is greater than any other macronutrient.

Keep skin and hair soft and smooth
Not saturated fat. But unsaturated fat supports this fats secrete oil to keep hair and skin smooth.

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9
Q

What would be a sign that a person is not getting enough lipids in their diet?

A

Breakouts, dry skin and hair, infertility (loss of sex hormones), weaker bones, easily bruised, poor insulation

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10
Q

Why is it recommended to have less saturated fat?

A

Linked to cardiovascular disease, type 2 diabetes and obesity.

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11
Q

Which food groups on the AGHE contain lipids?

A

Meats and alternatives, milk and alternatives, discretionary food

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12
Q

Three differences between saturated and unsaturated fats

A

Saturated fats have 0 double carbon bonds, monounsaturated fats has 1, polyunsaturated has 2 or more.
Saturated fats has their maximum number of hydrogen bonds, unsaturated fats are missing 2
Saturated fats are found in land animals (Beef, chicken, salami), unsaturated fats come from marine animals (salmon, tuna, sardines).
we should eat less saturated fats and more unsaturated fats.

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13
Q

Animal sources of saturated fat

A

Land animals- Meat (beef, salami, chicken)

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14
Q

Plant sources of saturated fat

A

Coconut, coconut oil, palm oil

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15
Q

Plant sources of unsaturated fat

A

avocado, olive oil, sunflower oil, nuts, seeds

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16
Q

Animal sources of unsaturated fat

A

Marine animals - salmon, sardines, tuna

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17
Q

food sources of monounsaturated fats

A

avocado, olives,

18
Q

food sources of polyunsaturated fats

A

Sunflower seeds, oil from fish such as salmon and sardines

19
Q

What is EFA

A

essential fatty acids
· Cannot be made in the body, so they must be consumed

20
Q

Benefits of omega 3 fatty acids

A

Slows build up of cholesterol in arteries called atherosclerosis
Reduce blood pressure by making arteries more elastic
supports inflammation
Reducing risk of heart disease

21
Q

benefits of omega 6 fatty acids

A

Help with blood clotting
Help with inflammation

22
Q

Animal sources of omega 3 fatty acids

A

Wild caught oily fish (Salmon, tuna and sardines)
Grass fed beef
Chia seeds and flaxseeds
Omega 3 supplement e.g. Fish oil

23
Q

Animal sources of omega 6 fatty acids

A

Eggs

24
Q

Plant sources of omega 3 fatty acids

A

Walnuts
Linseeds

25
Q

Plant sources of omega 6 fatty acids

A

canola oil, nuts and olives, macadamia

26
Q

do we need more omega 3 fatty acids

A

yes

27
Q

Do we need more omega 6 fatty acids

A

We need less

28
Q

What are trans fats found in

A

commercial products eg deep fried foods, pastries and cakes

29
Q

What are trans fats

A

These are a type of unsaturated fat that has been altered structurally by HYDROGENATION to hydron them

30
Q

Where does cholesterol come from

A

Saturated fats and trans fats in the diet are converted to cholesterol by the liver

31
Q

What is good about cholesterol

A

Essential in cell membranes
Builds steroid hormones
Builds vitamin D

32
Q

What is bad about cholesterol

A

LDL (low density lipoproteins) cholesterol can deposit inside the walls of arteries and block them
Called atherosclerosis

33
Q

What is LDL cholesterol

A

Low density lipoprotein
Bad
Deposits cholesterol into tears in artery lining –> athlercoserosis
Increases risk of cardiovascular disease

34
Q

What is HDL cholesterol

A

High density lipoprotein
Good
Picks up cholesterol in blood and returns it to the liver for recycling or to be removed from the body
Decreases risk of cardiovascular disease

35
Q

State the type of fat that is most likely to be solid at room temperature.

A

Saturated

36
Q

Explain why trans fats are included in foods.

A

For taste and it is inexpensive, longer shelf life

37
Q

According to the Australian Dietary Recommendations, what percentage of our energy intake should be from fat?

A

25-35%

38
Q
  1. According to the Australian Dietary Recommendations, what percentage of our energy intake should be from saturated fat?
A

25-35%

39
Q

How much energy is their in 1g of fat

A

37.7kJ/g

40
Q

what are the benefits of omega 6 fatty acids

A

helps with blood clotting and inflammation

41
Q

what are some plant sources of omega 3 fatty acids

A

chia seeds and flaxseeds
walnuts and linseeds

Nutrition stage 1 (7 decks)

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