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BIO 135 - Nutrition And Health > LO 1 - Class 3 > Flashcards

LO 1 - Class 3 Flashcards

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1
Q

What is the fuel rating of lipids?

A

Average - second to carbs

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2
Q

Where can you get lipids from?

A

Both plants and animals

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3
Q

What is the storage form of lipids?

A

Adipose

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4
Q

What is the energy rating of lipids?

A

Excellent! (9 calories per gram)

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5
Q

What is the ideal intake of lipids?

A

25% of the diet

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6
Q

Is deficiency of lipids common?

A

It is very rare unless in a disease state

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7
Q

What happens if lipids are taken in in excess?

A

Can give rise to obesity, inflammatory conditions in the body, type 2 diabetes

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8
Q

What are the lipids used by the body?

A
  1. Triglycerides
  2. Phospholipids + Lipoprotein
  3. Cholesterol
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9
Q

Describe triglycerides

A
  1. The most common fat in the body
  2. They occur in foods and can also be manufactured by the body, making them a non-essential fat
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10
Q

Describe the chemical structure of lipids

A
  1. Composed of fatty acids and glycerol (the alcohol portion of the triglyceride to which fatty acids attach)
  2. Monoglyceride - glycerol + one fatty acid
  3. Diglyceride - glycerol + two fatty acids
  4. Triglycerides - glycerol + three fatty acids
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11
Q

Describe phospholipids

A
  1. Come from both plant and animal sources but are not required in the diet (body can produce all the phospholipids needed)
  2. Sources include eggs, liver, soybeans, wheat germ, peanuts
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12
Q

Describe compound lipids

A
  1. Phospholipids and lipoproteins
  2. They are structural components of cell membranes, tooth enamel, and dentin
  3. They are involved in the initiation of the calcification and mineralization of the teeth and bones and are present in higher amounts in the enamel matrix of teeth than in dentin
  4. Phospholipids are the second most prevalent fat in the body
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13
Q

Describe Lipoproteins

A
  1. Compound lipids composed of triglycerides, phospholipids, and cholesterol combined with protein
  2. Main function is to transport insoluble fats in the blood - they are “transporters”
  3. They are the fat by which cholesterol is measured - low-density lipoprotein (LDL) and high-density lipoprotein (HDL)
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14
Q

Describe cholesterol

A
  1. Classified as a sterol (lipid) and is not required in the diet as the body can produce all it needs
  2. It is a waxy substance that is a structural component of cell membranes and teeth
  3. It has an important function as a constituent of brain, nervous tissue, and bile salts (bile is produced in the liver and stored in the gallbladder)
  4. Aslo a precursor to vitamin D and steroid hormones (estrogen, progesterone, testosterone)
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15
Q

Describe high-density lipoproteins (HDL)

A
  1. “Healthy” or good cholesterol
  2. Are said to be protective of heart health as they help transport cholesterol away from the arteries and toward the liver where they are processed and eventually eliminated from the body
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16
Q

Describe low-density lipoproteins (LDL)

A
  1. “Lousy” or bad cholesterol
  2. When LDL accumulates to unsafe levels in the blood, it can form plaque (thick, hard deposits) that can narrow the arteries and make them less flexible. This condition is known as atherosclerosis. If a clot forms and blocks a narrowed artery, heart attack or stroke can result.
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17
Q

How should knowledge of HDL and LDL impact food choices?

A
  1. Want to increase HDL and reduce LDL
  2. Foods associated with increasing HDL are monounsaturated fats - nuts/seeds, avocado, olive and canola oils
  3. Foods associated with increasing LDL include trans and saturated fats - animal fats, butter cheese, meat (only eat these in moderation)
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18
Q

Describe saturated fat

A
  1. Only eat in moderation
  2. Stable fat - does well when exposed to heat, oxygen, and light
  3. Solid at room temp
  4. Found most abundantly in animal fats (meat and dairy)
  5. Can raise LDL
  6. May contribute to certain forms of cancer - high heat can produce carcinogenic substances called heterocyclic amines)
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19
Q

Describe monounsaturated fats

A
  1. Fats that heal
  2. Relatively stable fats that are liquid at room temp
  3. The most abundant is oleic acid (a structural component of teeth) - found in olive and canola oils, avocado, nuts and seeds
  4. Can raise HDL
20
Q

Describe polyunsaturated fats

A
  1. These are Omega 3 and Omega 6 (essential fatty acids)
  2. Highly volatile fats - vulnerable to light, heat, and air
  3. Omega 3s found in fatty fish (salmon, mackerel, cod, anchovies, tuna) and some plant foods (flaxseed, hempseed, walnuts) - Omega 3s are beneficial to heart health, mood, and have an anti-inflammatory action in the body
  4. Omega 6s are found in all vegetable oils - we eat too many of these compared to Omega 3s (contribute to inflammation in the body)
21
Q

How are trans fats made?

A
  1. Polyunsaturated vegetable oils can be hydrogenated into solid margarine or shortening - hydrogen is added to the oil by bubbling through liquid oil in presence of catalyst
  2. Trans fats are very bad for health
  3. On food labels, look for words like hydrogenated or partially-hydrogenated
22
Q

Where do trans fats occur naturally?

A

Meat - these are not harmful

23
Q

Why are man-made trans fats so harmful?

A
  1. Raise LDL and lower HDL
  2. Increases risk of heart disease and stroke
  3. Also increases risk of developing type 2 diabetes
24
Q

Describe the physiological functions of fat

A
  1. Energy - fat is an excellent source of energy (9 cal/gram) less volume of food is needed
  2. Satiety value - fats keep us feeling full longer than other macros because they deliver more energy and take longer to digest
  3. Vitamin absorption - fat is required in order to absorb fat-soluble vitamins (A,D,E,K) in the body
  4. Insulation, Protection, Body Temp - fats insulate and protect vital organs and also regulate body temp
  5. Palatability - fats add flavour
25
Q

What do dietary fats have to do with dental health?

A
  1. Essential for oral health because they are incorporated into tooth structure
  2. Fats are regarded as cariostatic - diet of Inuit contain up to 80% fat and they have a low incidence of dental caries
  3. Can act as a buffer food
26
Q

What can the overconsumption of lipids result in?

A
  1. Obesity
  2. Diabetes
  3. Hyperlipidemia - elevated blood lipid levels (associated with heart disease)
  4. Fatty liver
  5. Possibly certain types of cancer
  6. Cardiovascular disease - affects about 1/5 Canadians
27
Q

What can the underconsumption of lipids lead to?

A
  1. Typically not an issue in the West unless a disease is present - however, we do under consume Omega 3s
  2. May affect ability to protect organs (e.g. collapsed lung or broken bones); difficulty maintaining body temp; vitamin deficiency (remember some are fat soluble)
  3. Essential fatty acid deficiency may result in lower resistance to infection, poor reproductive capacity, mood disorders
28
Q

Describe metabolism

A
  1. Metabolism encompasses the continuous process whereby living organisms and cells convert nutrients into energy, body structure and waste
  2. After food is digested, the macros are converted to glucose, amino acids, and fatty acids
  3. These nutrients are then delivered to the cells and other organs where they are used to build, repair, and replace as part of the krebs cycle
29
Q

Describe anabolism

A
  1. The building process - continuous reaction to keep body in balance
  2. Build new muscle and tissue, fuse (regenerate) bone, and secrete hormones
  3. During certain stages of life, anabolism occurs more than catabolism
  4. Promoting anabolism is one of the goals of nutrition counselling in the dental setting
30
Q

Describe catabolism

A
  1. The breaking down process - continuous reaction to keep body in balance
  2. Shedding of skin cells and hydrolysis (breakdown of biomolecules into monomers + water)
  3. During certain stages of life, anabolism occurs more than catabolism
31
Q

To use glucose, fatty acids and amino acids (the building blocks of macronutrients), ________ and ________s are required.

A
  1. Enzymes
  2. Micronutrients
32
Q

An enzyme that needs a vitamin/s to be activated is called a __________

A

Coenzyme

33
Q

An enzyme that needs a mineral or electrolyte to be present to be activated is called a __________

A

Cofactor

34
Q

Give a brief overview of the function of the liver and kidneys

A
  1. The liver regulates the type and quantity of nutrients in the bloodstream including glucose and detoxifies foreign/harmful substances - and foreign substance that enters the body must be detoxified by the liver
  2. The kidneys (renal) remove waste from the blood. These waste products become urine
35
Q

Describe carbohydrate metabolism

A
  1. Glucose supplies energy to the cells - it is the major supplier
  2. The liver is constantly monitoring the amount of glucose in the blood
  3. If there is too much glucose causes insulin levels to spike
  4. Blood glucose levels spike 30 to 60 minutes after food intake
  5. In insulin is constantly being called upon to lower our blood glucose levels, it will contribute to type 2 diabetes
  6. Many people will exhibit symptoms of hypoglycemia if they have not eaten within a 4–5-hour time span or if they expend more energy than they take in
36
Q

Describe protein metabolism

A
  1. Amino acids are transported to the liver - the liver monitors the release of amino acids at specific levels to assemble (synthesize) proteins
  2. Protein metabolism is in a constant dynamic state, with anabolism & catabolism occurring continuously to replace worn-out proteins
  3. Anabolism is dependent on the presence of all 20 amino acids - this is why creating “complete proteins” in the diet (which includes the 9 essential amino acids) is so vital - billions of proteins can be created with 20 amino acids
37
Q

Describe fat metabolism

A
  1. The liver, with the help of key hormones, is the principal regulator of fat metabolism.
  2. Insulin increases fat synthesis (fat building) – and therefore acts as a fat storage hormone
  3. Whereas other hormones may help break down fat: glucagon (from protein); growth hormone & thyroxine (from thyroid gland)
  4. The liver produces cholesterol, removes it from the blood and uses it to make bile and steroid hormones.
38
Q

Describe basal metabolic rate

A
  1. Basal Metabolic Rate is your resting metabolism
  2. It is the energy required to sustain life while at rest (respiration, circulation, body temp)
  3. Note that these are involuntary physiological functions
  4. Basal Energy Expenditure (BEE) includes BMR + calories required for voluntary activity (walking, talking, eating, activity, exercise, etc.)
  5. BMR accounts for approx. 70% daily expenditure, BEE accounts for approx. 30%
39
Q

List the factors affecting BMR

A
  1. Sleep
  2. Age
  3. Pregnancy and Lactation
  4. State of health
  5. Body composition (bone structure; muscle mass)
  6. Gender
  7. Endocrine glands – thyroid function
  8. Temperature
  9. Fasting vs. intake
  10. Genetics
40
Q

What should you understand about energy balance?

A
  1. Theoretically, energy balance for stable weight is maintained when the caloric intake equals the energy output (calories in = calories out) - in reality, it’s more complex
  2. Dental hygienists should have an awareness of the complexities of maintaining energy balance to be more understanding of clients with weight challenges
41
Q

What are other factors (aside from energy balance) that can affect weight?

A
  1. Hormones: insulin; thyroid hormones, stress hormones
  2. Cortisol (stress hormone) is associated with abdominal fat storage
  3. Stress & Emotional Eating
  4. Unreleased childhood pain/trauma? Hanging on to weight for protection
  5. Medications – example: anti-depressants
42
Q

Describe estimated energy requirements (EER)

A
  1. On average women require 2,000 calories per day, men slightly more 2,400
  2. Factors to be taken into account when determining ideal daily caloric intake (age, genetics, gender, body comp, body size, level of physical activity)
43
Q

How much physical activity should children/youth achieve per day for optimal health?

A

60 minutes of moderate to vigorous physical activity (in addition to good sleep!)

44
Q

How much physical activity should adults achieve per day for optimal health?

A

About 30 minutes a day (150 minutes per week)

45
Q

How do you calculate BMI?

A

Weight ÷ (height) 2 x 703

BIO 135 - Nutrition And Health (9 decks)

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