NUTR Midterm Flashcards
Energy unit is provided in _____
Kilocalories or kilojoules
Difference between sugar and starches
Sugar is the _____ form
Starch is more ____ and many of many sugars liked together
Sugar is the simplest form
Starch is more complex and many of many sugars liked together
Carbohydrates provide —- kcal per gram
4
What is Fiber
It is a ______ that cannot be _____ and thus provides very little energy
It is a carbohydrate that cannot be digested and thus provides very little energy
Where can you find fiber
Vegetables fruits legumes and whole grains
Legumes
The ______ seeds of plants, belonging to the ___ family
Includes peas peanuts beans soybeans and ____
The starchy seeds of plants, belonging to the peas family
Includes peas peanuts beans soybeans and lentils
Lipids provide—— Kcal per gram
And what are there characteristics
What is the most common one found in the body
And they are_____ and concentrated source of energy
The most abundant source of energy is _____
9kcal
And they are lighweight and concentrated source of energy
The most abundant source of energy is triglycerides
Protein function
how many kcal in a gram
Growth and maintains of body structures and regulation of body processes
Proteins in ____ products better match our need than ____
Growth and maintains of body structures and regulation of body processes
4
Proteins in animal products better match our need than plants
a study that studies the interactions that occur between living organisms and food.
a study that studies the interactions that occur between living organisms and food.
Nutrition
Chemical substances in food that provide energy and structure and help regulate body processes.
Chemical substances in food that provide energy and structure and help regulate body processes.
Nutrients
Foods that have been specially treated or changed from their natural state
Foods that have been specially treated or changed from their natural state
Processed foods
4 major food groups
Vegetables and fruits
Grain products
Milks and alternatives
Meat and alternatives
Does Data show that are not eating as many nutritious vegetables, fruits, milk and alternatives, and grains products as they should.
Yes
The only category that was not too low was—-
Meat and alternatives
17-18% of adults consume more —- than they should
Fat
Nutrients that must be provided in the diet because the body either cannon make them or cannon make them in sufficient quantities to satisfy its needs.
Nutrients that must be provided in the diet because the body either cannon make them or cannon make them in sufficient quantities to satisfy its needs.
Essential Nutrients
Foods to which one more more nutrients have been added, typically to replace nutrient losses during processi
Fortified Foods;
Category of products regulated by Health Canada that include Vitamin and mineral supplements, amino acids, and mineral supplements….. and herbal remedies… transition medicines,,,, they occupy the middle ground between drugs and food
regulated by Health Canada
natural Health Products
Substances found in plant foods that are not essential nutrients but may have health promoting properties
Phytochemicals
substances found in animal foods that are not essential nutrients but may have health promoting properties
Zoochemicals
What are the 6 classes of nutrients
carbohydrates Lipids Proteins Water Vitamin Minerals
What are the energy yielding nutrients
Carbohydrates, lipids, ad proteins
Is alcohol a erngy providing nutrient?
NO it provides energy but not a nutrients because you do not need it to support life
Macronutrients
Includes ;
nutrients needed by the body in large amounts
includes; water protein, lipids, proteins
Micronutrients
Includes: _____
nutrients needed in the body in small amounts. Usually mg
includes: vitamins and minerals
Organic molecules
Includes
Those containing carbon bonded to hydrogen
Lipids carbs proteins and vitamins
Inorganic molecules
Includes
Those containing no carbon hydrogen bond
Minerals and water
_____ Acts as a lubricant, tranport feud and regulator of body temperature
Acting as a lubricant, tranport feud and regulator of body temperature
How many vitamins and what is the functions
They are ___ molecules
They regulate body process
They are involved in helping the body use the ___ from carbs, proteins and lipids
13
Organic molecules
Regulate body processes
Many are involved in helping the body use the energy from carbs, lipids, and proteins
Important in structure
Bone strength, and transport of oxygen, transmission of nerve impulses
Minerals
Minerals and vitamins
Which one is more stable
Minerals
When energy is not needed immediateltly, it is mainly stored as ___
Fat
Most of the human body is weight is due to ___ and ___ and —-
Water protein and fat
What forms the ligaments and tendon and hold the bones together and attach muscles to bone
Proteins
The sum of all the chemical reactions that take place in a living organism
Metabolim
____ hardens the teeth and bones
Minerals
Any condition resulting from an energy or nutrients intake either ablove or below what is optimal
Malnutrition
Any condition resulting from an energy or nutrient intake below that which meets nutritional needs
Undernutrition
_____ is an excess of nutrients
Is a form of _____
Adverse or toxic reaction may occur
Over-nutrition
What are most nutrient toxicity’s due to
Excessive intake of vitamins and mineral ______
Hard to take too much with just food
Excessive intake of vitamins and mineral supplements
Hard to take too much with just food
Overnutrition in canada today do not have immediate toxic effects but contribute to the development of ______
Chronic disease
Some genes affect your risk of developing chronic disease such as heart disease cancer, high blood pressure and diabetes, but their impact is affected by what you eat
True of false
True
The study of how diet effects genes and how individual genetic variation can affect the impact of nutrient or other food components on health
Nutritional genomic
Nutrigenomic
What is a healthy diet
A diet that proves the right amount of energy to keep weight in the desirable range; the proper amount of carb, proteins, fats, plenty of water and sufficient and not excessive mout of essential vitamins and minerals
A state in which there is a sufficient amout of nutrient or nutrients in the diet to maintain health
Adequacy
An evaluation of the nutrient content of food in comparison to the kcalories it provides
Nutrient density
To ensure adequacy, a diet must be rich in ——— foods Rich food contain substantial amounts of nutrients per kcalorie
Nutrient rich
Rich food contain substantial amounts of nutrients per kcalorie
What is a nutrient rich food
Broccoli
True or false
Consuming iron with milk increase absorption
False!
Orange juice and iron increases absorption
Milk reduces it
The increase in portion sizes for typical restaurant and snack foods absorbed over the last 40 years
The increase in portion sizes for typical restaurant and snack foods absorbed over the last 40 years
Portion distortion
Some of the first nutritional recommendations were made in England when ——
The industrial revolution caused a rise in urban populations
What are the two major approves to formulating nutritional recommendations?
Nutrient based approach- describes the amounts of individual nutrients that are needed ex. How much vitamin c
Food based approach- a dietary pattern is recommended,. Amounts and types of food to eat to ensure an adequate intake of nutrients
A description of a way of eating that includes the types and amounts of recommended foods and food groups, rather than nutrients
Ex. How many servings of vegetables
A description of a way of eating that includes the types and amounts of recommended foods and food groups, rather than nutrients
Ex. How many servings of vegetables
Dietary plan
________ is a set of reference values for the intake of energy, nutrients, and food components that can be sued for planning and assessing the diets of healthy people in the US and Canada
America used to have RDA
Canada used to have RNI
They combined and standardized it
Dietary reference intakes A set of reference values for the intake of energy, nutrients, and food components that can be sued for planning and assessing the diets of healthy people in the US and Canada
America used to have RDA
Canada used to have RNI
They combined and standardized it
When was the first food guide in canada developed
1942 during the war
What does the ____ do and what is its characteristics
Used to plan diets for healthy people
They also ave values for different staged groups
They also have one for pregnant and lactating women
DRI
Used to plan diets for healthy people
They also ave values for different staged groups
They also have one for pregnant and lactating women
DRI (dietary reference intake ) for macronutrients and micronutrients include 4 different sets of reference values
What are they
estimated average requirement
Recommended dietary allowance
Adequate intake
Tolerable upper intake level
Uptakes that are sufficient to meet the nutrient needs of almost all healthy people in a specific life stage and gender groups
Uptakes that are sufficient to meet the nutrient needs of almost all healthy people in a specific life stage and gender groups
Recommended dietary allowances
Intakes that should be used as a goal where no RDA exists
These values are an approximation of the average nutrient intake that appears to sustain a desired indicator of health
Adequate intake
Maximum daily intakes that are unlikely to pose a risk of adverse health effects to almost all individuals in the specified life stage and gender group
Tolerable upper intake levels
Intakes that meet the estimated nutrient needs of 50% of the individualist in a fender and life stage group
Estimated Average requirements
A functional indicator such as levels of a nutrient in the blood that can be measure to determine the biological effect on a level of nutrient intake
Criterion of adequacy
What are the two values of DRI that ca be sued to set foals for individuals intake and can be sued to plan or evaluate individual diet
Recommended dietary allowances
Adequate intakes
What DRI is sued to help individuals prevent nutrient toxicities
Tolerable upper intake levels
What DRI is used to determine RDA
EAR estimated average requirements
typically the activity of the enzyme, how much in the body, in the unkind to examine the biological effect of a level of nutrient intake
The criterion of adequacy
How is EAR measured
They do an experiments too see how much a certain molecule is needed to meet ______ . Then examine how much they ate to reach that level. Every person is different so they make a requirement distribution plot (usually normally distributed ) the middle is the ____ % value for EAR
They do an experiments too see how much a certain molecule is needed to meet saturation. Then examine how much they ate to reach that level. Every person is different so they make a requirement distribution plot (usually normally distributed ) the middle is the 50% value for EAR
A plot if a nutrient requirements for a group of individuals in the same life stage, typically the plot has the shape of a bell curve
Requirement distribution
What % does RDA cover
The recommended dietary allowances covers ___ % of the population
It is the possibility that ___ % of this amount will cover your requirements
The recommended dietary allowances covers 98% of the population
It is the possibility that 98% of this amount will cover your requirements
What does it mean if your daily intake is lower than RDA?
It does not mean you are necessarily not take it enough nutrients for you. However the probability of an inadequate intake is increases as it gets lower that RDA
It does not mean you are necessarily not take it enough nutrients for you. However the probability of an inadequate intake is lowest is intake equals RDA
What is AI and how is it used
It is used when insufficient experimental data to set an ____ and calculate and ___ .
It means that there must be more research done
Usually based on the ____ nutrient intake by a healthy population, all members are which are meeting nutrient requirements, by an established critic era of adequacy
It is not possible to calculate any _____ of adequacy like EAR
It is used when insufficient experimental data to set an EAR and calculate and RDA.
It means that there must be more research done
Usually based on the average nutrient intake by a healthy population, all members are which are meeting nutrient requirements, by an established critic era of adequacy
It is not possible to calculate any probabilities of adequacy like EAR
What is UL and how is it used
____ level os intake that is unlikely to pose a risk of ____ health effects
It is not an ____ amount for everyone
The lowest level of intake that causes the adverse effects is determined and the UL is set ____ enough below this level that even the most sensitive people in the population are unlikely to get affected
Tolerable upper intake levels
Max level os intake that is unlikely to pose a risk of adverse health effects
It is not an exact amount for everyone
The lowest level of intake that causes the adverse effects is determined and the UL is set far enough below this level that even the most sensitive people in the population are unlikely to get affected
Usually due to supplements
There is still insufficient data to establish a UL value
A method that indicates the proportion of a population that is not meeting its requirements, indicated by the proportion of the population with intakes below the EAR
EAR cut point method
A plot of the intakes of a specific nutrient in a population
50% and below means intake lower than the median
intake distribution
How do you establish the proportion of the population that is not meeting its requirement?
Draw an _____ and draw a vertical line equivalent to the ____ . The ___ side of that line is the proportion of the population whose intake is less than the EAR
Draw an intake distortion and draw a vertical line equivalent to the EAR. The left side of that line is the proportion of the population whose intake is less than the EAR
Average energy intakes predicated to maintain body weight in healthy individuals
It depends on level of physical activity level too
Estimated energy requirements
Average energy intakes predicated to maintain body weight in healthy individuals
It depends on level of physical activity level too
Ranges of intake for energy yielding nutrients, expressed as a percentage of total energy intake, that are associated with reduces risk of chronic disease while providing adequate intakes of essential nutrients
Ranges of intake for energy yielding nutrients, expressed as a percentage of total energy intake, that are associated with reduces risk of chronic disease while providing adequate intakes of essential nutrients
Acceptable macronutrient distribution ranges
According to the AMDRs ____ % of kcalories from carbs that you should intake?
45-65% of total kcalories
According to the AMDRs ____ % of kcalories that you should get from fat?
20-35%
According to the AMDRs what is the % of the kcalories that you should get from proteins?
10-35%
What are the 4 food groups in Canada food guide
Vetetables and fruits
Grain products
Milks and alternatives
Meant and alternatives
What are the most important nutrients provided by vegetables and fruits
4
Vitamin A
folate
Vitamin c
Potassium
What does grain products provide
4 things
Fiber
Iron
B vitamins
Magnesium
What does milk and alternatives provide
2 things
Calcium and vitamin D
What does meat and alternatives supply
4 things
Protein, iron and zinc and some B vitamins
What is the purpose of the Canada’s food guide
Reducing the risk of obesity, chronic disease such as type 2 diabetes, heart disease, certain types of cancer, and osteoporosis
What does high sodium intake do to the body
It increases ______ or ______ which increases the possibility of heart disease
It increases high blood pressure or hypertension which increases the possibility of heart disease
What colour vegetable does canada food guide recommend and what are they rich in
Dark green and orange
They are rich in folate and vitamin a
Canada food guide recommends that —— of the grain products be whole grains
Half
What is a good alternative to meets
—- and ___ and ___
They are rich in ___ and ____ which is not found in ___ Protein
Lentils beans and tofu
They are rich in folate and fiber which is not found in animal protein
What does fish have a lot of ____
Omega 3 fatty acids
How much exercise should we get
At least 2.5 hours a week of moderate to vigorous exercise
What percent of the population meets the requirements when following the food guide
90
What is the only requirement in the food guide that is not met by the Canada food guide realistically
Vitamin d levels of individuals that are over 50
It is a tracker that allows the user to record the food intake
You can write down the food they have eaten and indicate which food group each item is from and compare with recommendated intakes
It is a tracker that allows the user to record the food intake
You can write down the food they have eaten and indicate which food group each item is from and compare with recommendated intakes
Food guide tracker
≈
By the dietitians of canada
Provides the public with a wealth of nutritional information
You can analyze the nutrient content of the food that the user recorded on his of her food tracker sheet and get suggestions
By the dietitians of canada
Provides the public with a wealth of nutritional information
You can analyze the nutrient content of the food that the user recorded on his of her food tracker sheet and get suggestions
Eattrackers
Pagoda shape for the food guide
Korea and china
Mexico, Australia and most European countries use —- shape for the food guide
Plate or pie
America has—- groups for their food guide
5
Mediterranean diet for the food guide is —— shape
Pyramid
What % of the variation of BMI between individuals can be attributed to genes
75%
An environment that promotes weight gain by encouraging overeating and physical inactivity
An environment that promotes weight gain by encouraging overeating and physical inactivity
Obesogenic environment
Appetite
The desire to consume specific foods that is independent of hunger
Triggered or inhibited by external factors such as sight taste and smell of food, emotions, conversations
Appetite
The desire to consume specific foods that is independent of hunger
Triggered or inhibited by external factors such as sight taste and smell of food, emotions, conversations
Why are we getting fat
Availability of ____ food choices
Palatable affordable convenient food is readily available
Accenebility of treats
Portion size____
More single parents, or households with two working parents, meaning less time to prepare meals
Errors in the food guide serving in Canada food guide
Exercising less
Availability of tempting food choices
Palatable affordable convenient food is readily available
Accenebility of treats
Portion size increased
More single parents, or households with two working parents, meaning less time to prepare meals
Errors in the food guide serving in Canada food guide
Exercising less
Portion distortion
Increase in portion sizes
Because we tend to eat in unites, regardless of size, we naturally increase the amount we eat
We are exercising less.. why? Less jobs with \_\_\_\_ labour People drive to work More technology Televisions, phones Less schools programs to save more money and more time for academics.
Less jobs with physical labour People drive to work More technology Televisions, phones Less schools programs to save more money and more time for academics.
How many kcalories pre gram in alcohol
7
How to calculate % energy from fat
—-g x 9 kcalories/g = X kcalories from fat
X / total kcalories x 100 = percent energy from fat
Substances that cannot be broken down into products with different properties
Elements
Covers and products the body, help control body temperature
Integumentary system
Segregates hormones that regulate processes such as growth, reproductions, and nutrient use
Segregates hormones that regulate processes such as growth, reproductions, and nutrient use
Endocrine system
How does the body systems work together for digestion
____ - secrets chemical to help in intake and absorption
_____-aids in digestion by sending nerve signal to control passage of food in digestive tract
____- transport to individual cells
____ , Respiratory and integumentary system allows for elimination for metabolic waste
Endocrine- secrets chemical to help in intake and absorption
Nervous system-aids in digestion by sending nerve signal to control passage of food in digestive tract
Cardiovascular- transport to individual cells
Urinary, Respiratory and integumentary system allows for elimination for metabolic waste
The process of breaking food into components small enough be be absorbed into the body
The process of breaking food into components small enough be be absorbed into the body
Digestion
The process of taking substances into the interior for the body
Absorption
Carbohydrate, protein and fats is converted to —- in digestive system
Sugars
Amino acids
Fatty acids
Gastrointestinal tracts is A hollow tube consists in of the mouths pharynx, esophagus, stomachs small intestines large intestine and anus In which ____ and____ of nutrient occurs
_____ -still outside the body
A hollow tube consists in of the mouths pharynx, esophagus, stomachs small intestines large intestine and anus
In which digestion and absorption of nutrient occurs
Lumen-still outside the body
Transient time
T
_____ The layer of tissue lining the GI tract and other body cavities
Serves as a protective layer and _____
One of the first locations to be affected by ____ deficiency because they need a lot of nutrients
Mucosa; The layer of tissue lining the GI tract and other body cavities
Serves as a protective layer and absorption
One of the first locations to be affected by nutrient deficiency because they need a lot of nutrients
Under the _____ is the Connective tissue containing nerves and blood vessels
For support and delivery of nutrients
And signals information to control contraction
Connective tissue containing nerves and blood vessels
For support and delivery of nutrients
And signals that control contraction
A vicious fluid secreted by glands in the GI tract and other parts of the body which acts to lubrications, moisten, and protect cells from harsh environments
Mucus
Swallows chewed food mixed with saliva
Swallows chewed food mixed with saliva
Pharynx
Moves food to the stomach
Moves food to the stomach
Esophogus
It churns and mixes food
Secrets acid and a protein digestive enzyme
It churns and mixes food
Secrets acid and a protein digestive enzyme
Stomach
Makes bile
Which aids in digestion and absorption of fat
Liver
Release bicarbonate to neutralize intestinal contents
Produce enzymes that digest carbohydrate protein and fat
Pancreas
Stores bile and releases it into the small intestine when needed
Gallbladder
How does nerve signalling work and hormones work in the GI tract
When food is in the mouth it can trigger nerve impulse that signals the stomach and prepare itself toe the arrival of food
Can induce muscle contractions
Hormones
Sub aid help prepare different parts of the gut for the arrival of food and thus regulate the digestion of nutrients and the rate at which food ovens through the system
What does saliva do
It moistens the food so it can be easily _______
Behind the enzymic digestion of starch (salivary _____)
Cleanse the mouth and protects teeth from ______
______ the upper GI tract
It moistens the food so it can be easily swallowed
Behind the enzymic digestion of starch (salivary Amylase)
Cleanse the mouth and protects teeth from decay
Lubricates the upper GI tract
Lysozyme and where is it found
In saliva tears and sweat that is cabable to destroy certain type of bacteria
Helps for teeth decay
A piece of elastic connective tissue at the back of the throat that covers the opening of the passageway to the lungs during swallowing
A piece of elastic connective tissue at the back of the throat that covers the opening of the passageway to the lungs during swallowing
Epiglottis
Peristalsis
Coordinated muscular contractions that move food through the GI tract
In the esophagus
Sphincter
A muscular valve that helps control the flow of materials in the GI tract
Chyme
A mixture of partially digestive food and stomach secretions
Except of water, alcohol and drugs … very few absorption here \
Protein digestion
Starts in the stomach under pepsin
Nerve and hormones signals originate from the
Brain stomach and small intensive
By smell right taste (brain)
Spinach—stimulates the release of gastric secretions and an increase in motility
Pyloric sphincter
Helps to regulate the rate at which food empties from the stomach
What type of meal will stay in the stomach the longest
High fat
Fat entering the small intestine causes release of hormones that slow GI motility
The —— in the main site of digestion of food and absorption of nutrients
Small intestine
A tubular component of the lymphatic system that carries fluid away from the body tissues
Lymph vessels in the intestine are known as lacteral and can transport large particles such as the products of fat digestion
Lacteal
What does the pancreas do
Secrets pancreases juice which contains both bicarbonate ions and digestive enzymes
Fat digesting enzymes
Breaks triglycerides into fatty acids
Lipase
Fat digesting enzymes
Breaks triglycerides into fatty acids
A substance made in the live and sores in the gallbladder
Which is released into the small intestine to aid in the gat digestion and absorption
Bile
What is the primary site of absorption of water vitamins minerals
Small intestine
What is the primary site of absorption of the products of carbs , protein and fats
Small intestine
What is absorbed into the stomach by simple diffusion
Fatty acids and vitamin e , water
What is absorbed by facilitated diffusion
Fructose
What is absorbed by active transport
Glucose
Some absorption of water and vitamins and minerals occur in the colon
T of F
True
The micro flora in the body can produce small mouths of fatty acids, vitamin B and Vitamin K which can be absorbed
The system of blood vessels that collects nutrients laden blood from the digestive organs and delivers it to the liver
Hepatic portal circulation
The system of blood vessels that collects nutrients laden blood from the digestive organs and delivers it to the liver
What does lymphatic system transport from the digestive tract
Fat soluble substances
Where does the water soluble products of fat digestion travel through
Absorbed into the capillaries, the hepatic portal circulation
The non soluble part is taken into the laterals which is part of the lymphatic system
Water soluble molecules including amino acids, sugars, water soluble vitamins, and fat go to the —- and then —-
capillaries in the hepatic portal system which transports blood directly to liver where absorbed nutrients are processed before they enter the general circulation
What type of substances are go into the lymphatic system
Triglycerides, cholesterols and fat soluble vitamins
____ are fat soluble materials such as triglycerides, cholesterol and fat soluble vitamins are incorporated
They go into the ______ , into the lymph vessels and then to the _____ which goes into the bloodstream
And thus do not go past the _____
Chylomicrons
Where fat soluble materials such as triglycerides, cholesterol and fat soluble vitamins are incorporated
They go into the lacteals, into the lymph vessels and then to the thoracic dust which goes into the bloodstream
And thus do not go past the Liver
Coenzyme
A small organism molecules that is necessary for the proper functioning of many enzymes
Cellular respiration
The reactions that break down carbs, fat, proteins in the presence of oxygen to produce CO2, water and ATP
Acetyl co A
A metabolic intermediate formed during the breakdown of glucose, fatty acids and amino acids
It is a 2 carbon compound attached to a molecule of coA
Broken down in the citric acid cycle
Excess carbs and protein can be converted to fatty acids for storage
True or false
True
It can be stored as body fat
A group of organic molecules most of which do not dissolve in water
They include fatty acids, trigger its and phospholipids and sterols
Lipids
A group of organic molecules most of which do not dissolve in water
They include fatty acids, trigger its and phospholipids and sterols
How has the consumption of fat changed over the years
It has declined over the last 25 years from 40%-31% and increased a little recently
However many people in the range of 30-50 consume more fat than recommended
Many consume from meal and alternatives and milk and alternatives from pizzas, sandwiches, and baked goods
What types of fat increase the risk of heart disease and cancer
Saturated, trans, and cholesterol
Organic molecule made up of a chain of carb do linked to hydrogen atoms with an acid group at one end
Fatty acid
Organic molecule made up of a chain of carb do linked to hydrogen atoms with an acid group at one end
Type of lipids with a structure composed of multiple chemical rings
Sterols
Type of lipids with a structure composed of multiple chemical rings
Monoglyceride and diglyceride
Has one fatty acid with a glycerol
Two fatty acids with a glycerol
What is a structure of a fatty acid
Chain of carbon atoms with an ____ group (___) at the end (acid group)
The other end : ___ and ____ end has a carbon atom attached to a ___ hydrogen atoms (this one is the one does not link to glycerol)
Chain of carbon atoms with an acid group (COOOH) at the end (acid group)
The other end : mega and methyl end has a carbon atom attached to a 3 hydrogen atoms (this one is the one does not link to glycerol)
Monosaturated fatty acid and example
Has one carbon - carbon double bond
Everything else is saturated
Example: oleic acid
Example of a saturated fatty acid
Palmitic acid
Polysaturated fatty acid and example (when 2 ad 3)
Linoleic acid (omega 6) for 2 Alpha linolenic acid (omega 3) 3
Has 2 or more double carbon bonds
What are some properties of fatty acids
Ex, what does a longer chain mean mean?
Usually even number of carbon atoms
14-22 is the norm
When the chain is shorter, remains in liquid at colder temperature
Longer the chain, the easier it is to solidify
Palmitic acid
It is a saturated fatty acid
16 carbon
In meats
What are example of saturated fats in animals and plants
animals: Palmitic acid has 16 carbon, Stearic acid with 18 carbons
Plants: coconut oil palm kernel oil, and plam oil (tropical oil)
They have longer shelf life
What is oleic acid
Is is a monounsaturated fatty acid
In olive and Canola oil, beef
What is linoleic acid or omega 6
Has 2 double carbon bond so polyunsaturated
In corn, sunflower, and soybean oils
How does more unsaturated bonds affect how easy it is to become solid
More unsaturated bond, more easy it is to be liquid, they melt at cooler temperature than saturated fatty acids
What are some omega 3 fatty acids
Alpha linolenic acid: in vegetable oils
EPA;
DHA; in fish oil
What are some omega 6 fatty acids
Linoleic acid: corn and sunflower oils
Arachidonic aicd; in meats
What does omega 6 and 3 do
They reduce the risk of cardiovascular disease as they are important in the process of blood pressure regulation and immune function and blood clotting
What is the difference between cis and trans in in terms of melting point
They trans fat has a higher melting point
Hydrogenation
The process whereby hydrogen atoms are added to the carbon carbon double bonds of unsaturated fatty acids, making them more saturated
This enables the product to be against rancid its
What does trans fat do
They raise blood cholesterol levels and increase the risk of heart diseases
True or false
Some transit fats occur naturally in very small amounts in beef and dairy products
True
They differ as they include conjugated linoleic acid
This may increase health benefits such as reduce body fat and body weight
Characteristics of triglycerol in
red meats
Olive oil
Corn oil
It has has long chain (red meat)
Olive oil- monounsaturated
Corn oil-polyunsaturated
Emulsifiers
Substances that allow water and fat to mix by breaking large fat globulates into smaller ones
Phosphoglericde can do this because they have both hydrophobic and hydrophilic regions
Lecithin
Phophoglycierise with a choline group
In membrane and used to synthesize acetylcholine, a neurotransmitter
In eggs and soybeans
Cholesterol
Is it s sterol
It is used in the cell membrane, mylin, and used to synthesize vitamin D , bile, hormones like testosterone and estrogen
How is fat digested in the body
Mostly digestion in the small intestine due to lipase
(Some triglyceride digestion in the stomach due to lipase in mouth and stomach, especially in infants)
In the small intestine, bile from gallbladder hero’s to break fat into smaller globules. The triglyceride in the globules are then digested by lipase from the pancreases which breaks them down into fatty acids and monoglyerides. These products of digestion, cholesterol, and other fat soluble substances like vitamins mix with bile to from Michelle’s. They diffuse across into the mucosal cells. The bile acids in the micelles are absorbed and returned to the liver.
This is by fat soluble molecules like vitamins depend on the presence of dietary fat.
Once inside the mucosal cell, the long chain fatty acids like cholesterol must undergo further processing
Michelles
Particles formed in the small intestine when the products of fat digestion are surrounded by bile acids
They facilitate the absorption of fats
Lipoproteins
Particles contacting a core of triglycerides and cholesterol surrounded by a shell of protein, phospholipids and cholesterol that transport lipids in the blood and lymph
The inside if hydrophobic and the upside is water soluble
They gecko transport hydrophobic molecules from small intestine, and stored or newly synthesized lipids from the liver
Post prandial state
The time following a meal when nutrients from the meal are being absorbed
How does short and medium tran fatty acids get absorbed
They are water soluble
They can be transported to the blood and delivered to cells throughout the body
How does long chain fatty acids and cholesterol get absorbed
They are incorporated in the lipoproteins. Long chain fatty acids and monoglyerides are first assembled into triglycerides by the mucosal cell.
Then triglerycided and cholesterol combine with phospholipids and protein to form a lipoprotein, called chylomicrons. They are transferred into the lymphatic system and enter the blood stream without liver processing
Chylomicrons
What are they mostly comprised of
Lipoprotein that transport lipids from the mucosal cells of the small intestine and deliver triglycerides to other body cells
Tryglycerides
Explain the path of chylomicrons from lymph to blood
as they travel the lymph, goes to blood.
Then lipoprotein opiated breaks down the tryglyerides into fatty acids and glycerol , which goes into the cells. Then the chylomicrons remnants travel to the liver where they are disassembled. (Mostly cholesterol and protein now)
Lipoprotein lipase
An enzyme that breaks don triglycerides into fatty acids and glycerol. Attached to the cell membranes of cells that line the blood vessels.
Where is the major lipids producing organ in the body
Liver
Explain the path from liver after the lipoprotein lipase action
After it chylomicrons remnants go into the liver
The remnants are disassembled and triglycerides from the remnants recovered, and some excess protein, carbs and alcohol can turn into triglycerides too. Then triglycerides in the liver are incorporated into lipoprotein particles called very low density lipoproteins (VLDL). The cholesterol from remnants and newly synthesized can go into VLDL too. They go out into the liver
Very low density lipoproteins VLDL
what is is made of mostly
Lipoproteins assembled by the liver that carry lipids from the liver and deliver triglycerides to body cells.
G triglycerides
Explain VLDL action
VLDL go out into the liver and deliver triglycerides to the cell. Lipoprotein lipase breaks down the triglycerides again so it can be taken up. Once the triglycerides are taken up, a denser smaller intermediate density lipoprotein (IDL) remains
Low density lipoprotein
Lipoproteins that transport cholesterol to the cells. Elevated LDL cholesterol increases the risk of heart disease
What happens to IDL
2/3 go back in to the liver and the rest it transformed into LDL.
What does LDL do
What do they have
Main part is still triglycerides but very high portion of cholesterol than lipoprotein
They transport cholesterol. They bind to the LDL receptor, and enters the cell. If there is too much in the body, then they can not be taken up. This can results in heart disease
Called bad cholesterol
high density lipoproteins
HDL
They have high amout of
Lipoproteins that pick up cholesterol from cells and tranport it to the liver so that it can be eliminated from the body. They reduce the risk of heart disease
What does HDL do
They originated from the intestinal tract and liver and circulate in the blood. They pick up cholesterol from other lipoproteins and body cells. They are temporary storage sites. They can go back to the liver for disposal, or other organs who need i
This is known as good cholesterol because they reduce heart disease risk
Most of the lipids in the human body is triglycerides and sores in
Adipose tissue
Adipose tissue function
They help to store energy and changes in temperature and cushion to protect against shock
Fat function
Mylin
Cell membrane
Lubrication
Essential fatty acids
Example
Fatty acids that must be consumed in the diet because we cant either make it or enough of it
Linoleic acid (18 carbond omega 6)
Alpha linolenic acid (18 carbons omega 3)
Arachidonic acid (20 carbon omega 6)
Alpha linolenic acid
Where can you get it from
Walnuts, flaxseeds. Leafy green, canola oil
You can make —— by linoleic acid
Arachidonic acid
Can make —— using alpha linolinic acid
DPA and DHA
But usually not enough so eat fish
Eicosanoids
Regulatory molecules, including prostaglandins and related compounds that can be synthesized from omega 3 and 6 fatty acids
Hormone like structure
Help regulate blood clotting, blood pressure, immune function
The eicosanoids from omega 3 can suppress inflammation but the opposite from the ones made from omega 6
Eat more omega 6
Beta oxidation
Making fatty acid int o alertly coA
Releases a lot of energy and electron
Glycerol can produce ____ and ____
ATP and glucose via glucoeogenesis
How does the body store excess fat
The lipoprotein lipase breaksdwon VLDL and chylomicrons so that they can enter the fat cells
How does the body use stored fat
Adipose tidier releases free fatty acids into the blood. They get taken up by the liver and converted to VLDL which in turn are secreted by the liver into the blood. Aldo the hormone sensitive lipase, )a enzyme in adipose cells that respond when we have less energy), Promotes breakdown of stored triglycerides. The glycerol and fatty acids are released into the blood, and the body takes them up.
What happens when you are fasting and doesn’t have glucose
When you don’t have glucose, acetyl co A cant enter the citric acid cycle because no glucose (oxaloacetate). So they are used to make ketones that is a form of energy source .
What does insulin do and what happens when there is none
It stimulates the uptake of glucose to glucagon and stimulates the activity of lipoprotein lipase.
Liproprotein uptake of triglycerides especially in adipose tissue. If no insulin, many triglycerides are converted to free fatty acids ad goes into the blood stream for energy source
Essential fatty acids deficiency
A condition characterized by scaly skin and poor growth that results when the diet does not supply sufficient amount of the essential fatty acids
Not enough linolei and alpha linolenic acid
Populations that consume a diet high in omega—— fatty acids from fish have a low incidence of heart disease
Omega 3 fatty acids
Monounsaturated fat
Grains and vegetables
Atherosclerosis
A type of cardiovascular disease that involved the buildup of fatty material in the artery wall
How can you describe your diet
In two ways
In terms of food
Terms of nutrients
The canada food guide.. the one in the front of the food arch are… and what are some examples
The most important Coloured vegetables Whole wheat grains Skimmed milk Legumes
What are other food ?
High in calories, fat sugar, salt and no nutrients
Example include cakes, chocolate, raspberry jam, coffee, spices
Water
Which one the following is an organic compound
Calcium water vitamin c Salt
Vitamin c
What is folate aka folic acid
A vitamin of the B complex
In leafy green vegetables,
In liver and kidney
How many serving for adults for vegetables and males
7 to 8
8-10 males
Grain products serving
6-7
8
Milk and alternatives serving
2
2
Meat and alternatives serving
2
3
Fresh frozen canned vegetables
1/2 cup
Leafy vegetables
Cooked 1/2
Raw 1 cup
Fresh frozen canned fruit
1/2 cup
Orange juice
1/2 cup
Bread
1 slice
Bagel
1/2
Flat bread
1/2 pita
1/2 tortilla
Cooked rice, bulgur quinoa
1/2 cup
Cereal
3/4 cups
Cooked past or courcous
1/2 cup
Milk
1 cup
Canned milk evaporated
1/2 cup
Fortified soy beverage
1 cup
Yogurt and kefir
3/4 cups
Cheese
1 1/2 oz or 50g
Cooked fish shellfish poultry and lean meat
1/2 cup
Cooked legumes
3/4 cup
Tofu
3/4 cup
Eggs
2
Peanut or nut butters
2 TBsp
Shelled nuts and seeds
1/4 cup
American food guide
Used to by a pyramid but now a plate
Used to be 5 categories but now 4
Medeterrian Heath guide
The healthiest guide and pyramid
The base says to be healthy by exercise, and enjoy meals with other people
Based on Crete, Greece and southern Italy
It is PLANT based diet, and fish and sweet food and is the healthiest and less chronic disease risk
Legumes, spices, grains, olive oil
The top of of the pyramid is meats and sweets
Includes alcohol and Drink water
Asian diet
Pyramid
Be active
Lots of plants
Sake and water and tea
Ovovegeterian
Lactoovo
Eats eggs
Eats eggs and milk
What are the 7 nutrients
Fat protein carb vitamin minerals fibre water
What does the rainbow graphic visually portray
Emphasis on the proportion of the food groups
Some cancer is only determined by genes
True
10%
What is disease mitigation
Reducing the risk of the disease
You can do this by eating vegetables
You cant say PREVENT
What are some nutrient that are unique to each food group
Vitamin c
Calcium
All EAR graphs is a normal distribution
False
Do not assume
What are the essential amino acids
Histidine isoleucine leucine lysine methionine, phenylalanine threonine tryptophan valine
All H, L, I, M, V and tryptophan, threonine, and phenylalanine
What are the essential nutrients of carbohydrates
All
Glucose? All breakdown to glocuse
Essential vitamins
All the vitamins are essential
Depending on where we live Vitamin d might be an exception
South and north is not enough
Essential nutrients for minerals
All
Some minerals like lead, cadmium and mercury their function is still not known
Boron, and these minerals function is unknown
Is fibre and water essential
Yes
What are the trends of the nutrient intake throughout the years
Proteins hasn’t really changed
Fat went down … recently went up (but the 27% of the fat of the kcalories of fat intake come from other foods ALARMING)
Carbs going up
The total kcal intake has increased more than 200 kcal/day since 1960s.
How to calculate BMI
BMI= kg/(m2)
What are some eating patterns trends
A large proportion of population is not earning minimum serving from any of the 4 food guide
-many are getting meats
And the obesity if coming from that other foods section
Why is it concerning that we are not getting our nutrients
Are main concern is that
Ca Fe Zn folate and fibre
This will take a long term effect on us
Can effect on fertility
Precipitous prosperity
Many countries are becoming developed and less for making
More processing foods
More Americanized
The worst conditions of obesity is occurring in countries that used to be the poorest
All foods groups have fat
True
Triglyceride What is its structure
Bond
And % in the body
3 fatty acids with glycerol with an ester bond
98% of fats we eats are in this form
Short chain fatty
Middle chain
Long chain
2-4
6-12
14-22
What us the fatty acid ends
The methyl/omega end
Acid/ carboxyl end
Condensation reaction in fats
When glycerol and fatty acids stick together
Produces water
Palmitic acid
16 carbons zero double bond
16:0
In meats and coconut
Z:An-B. in fats
Z means how many carbons
A how many double carbon bonds
Where the double bond starts
Oleic acid omega 0
Mounsaturated fatty acid (MUFA)
18: 1n-9
18: 1w-9
Olive oil avocado
Plant based
Linoleic acid
PUFA
18:2n-6
Any vegetable and seed oil
sunflower and pumpkin seeds
In fats double bonds … always —- carbon down the previous one
3
Alpha linolenic acid
18:3n-3
PUFA
In flax seeds and walnuts
Also little do canola oil
What does a double mean
Greater possibility of oxidation and this is bad
EPA eicosapentaenoic acid
20: 5n-3
Fish oils
DHA docosahexaenoic acid
22:6n-3 fish oils
What have a lots of monounsaturated
Olive oil
Saturated
Coconut oil
Polyunsaturated
Sunflower oil
Saturated fat increase —- cholesterol
LDL cholesterol
What are some symptoms of deficiency of essential fat
Scaly dermatitis (skin flaky skin, cracked skin )
Impaired growth in children
Excess of water through the skin
What are the fat soluble vitamins
A D and E and K
We release energy by ——- the Triglyceride
Oxidizing
Eicosanoids
Signalling molecules but in close distance
Made from fatty acids
Thromboxane
Cholesterol is a precursor for
Bile acids in fat digestion and steroid hormones and stress hormones (glucocorticoid)
When we hydrogenate we don’t know where trans bond occur
True
Conjugated linoleic acid
Natural trans fat made in the lumen of cows
18:2n-6
Vs
18;3n-3
Both polyunsaturated facts 1) omega 6 Linoeic acid Any plant oil , nuts 2) omega 3 Alpha linoleneic acid Flaxseeds, walnuts, canola oil
Legume vs tree nuts
Peanut walnut pinto beans pecan chickpeas lentils almond, peanut
Legume: pinto beans, chickpeas, lentils peanut (nitrogen fixing)
Tree nut; almonds, walnuts pecan
Partially hydrogenated are —-
Spreadable
Trans fat
Category of fatty acids found in hydrogenated process
Cis bond increases a —-
Kink
Where are cis bonds found
They are found in fish that are in cold waters
Minority of transit fat can be found in ——
Diary fat made in lumen of cows called conjugated linoleic acid
Not much a worry
What are the key words to know that it contains trans fat
Hydrogenated vegetable oil, shortening
What are some foods found in trans fat
Cookies crackers pastry crust, pastry, butter (homogenous), deep fried
What does trans fat do to our body
Coronary heart disease, they increase LDL levels, and decrease HDL levels
Why saturated fats do to our bodies
They are linked to increase in LDL levels
Hepatic portal system
The vessels and vascular system
Digestion
And there smallest unit
Enzymatic breakdown of food constitutes into the smallest absorbable unit
Needs and enzyme
Glucose fatty acids and animo acids
Absorption
Transfer of digest food components across absorptive surface of GI track into vascular or lymphatic systems
various pathways nutrients take following digest and absorption
Stored or used to make other molecules Depending on the bodies needs
Metabolism
Where is majority of the fats absorbed
Fats
Where is the bile acid produces
Liver
What is the job of bile acid and what is their structure, and how does relate to their job
They disperse fats into smaller droplets and this is called emulsification
Try to mix it into water
They have a hydrophobic and hydrophilic areas. And they form a Michelle with the fatty acids and monoglyceride.
The fatty acid, the carboxyl end is outside the Michelle.
Lipase
They breakdown the triglycerol.
Sometimes however their function is not accurate and will leave monoglycerides,, they tend to leave fatty acid in the middle chain,
What happens when the Michelle hits the mucosa layer
The Michelle flips, and the hydrophobic portion is attached to the Mucosa layer and gets absorbed.
Depending on the length of the fatty acids
If smaller and exactly 12, then will get into the portal vein (surrounded the intestines)with other water soluble substances to the liver
If lager than 14, (majority), reformation of the TG inside the mucosa cell.
The TG will be packed into the chylomicrons and fat soluble vitamins, and cholesterol. This will be absorbed into the lymphatic.
Where does the lymphatic lead to
The thoracic duct and goes into the vascular system
What happens in the bile acids that get absorbed
The bile acids are reabosorbed into the liver and to the gall bladder
Enterohepatic circulation
The cycle of getting going to the intestines and liver
What are the main points of bile acids
What are they made from
What are they used for
And how are they recycled, and how many times a meal, and what happens to those not recycled
1)They are made from cholesterol in the liver
2) a.They are used to emulsification (they make it smaller so they can go into water)
2) b. They form Michelle’s
3) amount required each day are much later then the amount synthesized. This is because of the enterohepatic circulation ( Reabsorption recycling) is very efficient…. 3-5 times a meal
That is not recycled will be lost in the fecese
Soluble fibre.. where is it found
Oat meal, citrus fruits, the inside of the fruits and legumes
What happens to people with high blood cholesterol
Coronary heart disease.
What does soluble fibre do
They find to cholesterol and bile acids
This means less cholesterol is absorbed in the body
Less bile acids recycled, meaning the liver has to make bile acids from the cholesterol
Cholesterol can be made in the liver to the point where you would not need to consume any
True
Atherosclerosis
A type of cardiovascular disease that involved the buildup of fatty material such as lipids and fibrous material in the artery wall
What does the build up of lipids and fibrous material on artery walls do
They reduce elasticity and blocks flow
Atherosclerotic plaque
What does it consist of
The cholesterol rich material that is deposited in the arteries of individuals with atherosclerosis.
Consists of cholesterol, smooth muscle cells, fibrous tissue and eventually calcium
This is the aftermath of the inflammatory response that is initiated by an injury
What is the process of development of plaque to its rupture
Plague is the buildup under the cells
1) the cause is unknown but can be due to elevated blood levels of LDL cholesterol, glucose, high blood pressure
2) once there is an injury, the lining of the artery becomes more permeable to LDL particles which migrate into the artery wall. Once in the wall, they oxidize and become oxidized LDL cholesterol.
3) this LDL cholesterol triggers the product ion and release of substances that cause immune system cells to stick to the lining of the artery and then migrate into the artery wall
4) once the immune cells are inside the wall, they become marcrophages which have scavenger receptors on their surface that binds to transport oxidized LDL cholesterol into the interior of the cell.
5) once macrophages have LDL cholesterol in their cell, they become foam cells.
6) these foam cells accumulate in the artery wall and burst, depositing cholesterol to form a fatty streak
7) macrophages and foam cells secrete chemicals that continue the inflammatory process and promote growth of the plaque
8) smooth muscle cells migrate in the fatty streak and secrete fibrous proteins and platelets clump together around the plaque. As plaques builds. It causes the artery to narrow
9) a fibrous cap forms over the plaque walling it off from the lumen of the artery. If the inflammation continues, the cap can degrade.
10) if the cap ruptures, exposing the inner core, blood clots form and can completely stop blood flow
Why is LDL cholesterol harmful
It promotes inflammation, and triggers the production and release of substances that cause immune system cells to stick to the lining of the artery and then to migrate into the artery wall.
Substance formed when the cholesterol in the LDL particles is oxidized by reactive oxygen molecules. it is key in the development of atherosclerosis because it contributes to the inflammatory process
Oxidized LDL cholesterol
Proteins on the surface of macrophages that bind to oxidized LDL cholesterol and allow it to be taken up by the cell
Scavenger receptors
_____ in HDH levels increase the risk of cardiovascular disease
Decrease
_____ levels of triglycerides increases the rate of cardiovascular disease
Increase
It is a measure of VLDL in circulation
Lipoproteins
To transport Fat around the body
Cholesterol, triglycerol, phospholipids, protein
What is the purpose of the proteins on the lipoprotein
They serve as ID cards
Allow to enter and dock on certain locations
Chylomicicron is high in
And go into
Trygleride rich
Adipose (storage ) and muscle tissue (energy)
Chylomicrons after docking becomes…. and do
Chylomicrons remnants goes into the liver and breaks them down…
VLDL what does it do and where is it made
Very dense lipoprotein
TG rich. They drop off the fat produced in the liver to the muscle and adipose tissue… and gets smaller
And becalmed a IDL and then LDL
LDL
Function and structure
Particles in the blood.
Bad cholesterol
It has a highest proportion of cholesterol. Carries cholesterol to the body tissues.
Once it docks off, it goes back to the liver
HDL
Structure
And function
Most dense in protein
Picks up excess from the body and returns the liver
Reverse cholesterol transport
Picking up excess cholesterol from the body and returns it to the body
Chylomicrons
Where does it go
And the amount of time it spends in the body
Carries fat from GIT via lymphatic to the blood to the liver
But will drop off fat in the adipose tissue and muscle tissue on the way
Only present in the body after eating depending on the amount of fat you eat. (2-10hours). This is why you have to fast before you take a sample of blood
VLDL
Function
And final location
Made in the liver to carry any fat in the liver or by the liver out to the adipose stores, and by time it becomes LDL.
What are the two lipoproteins most rich in fat
Number 1 is chylomicrons
Number 2 is VLDL
LDL
To deliver cholesterol to all body tissues, and return to the body
What is the problem with LDL and how does this same problem relate to HDL
When the liver is already rich in cholesterol, the liver shuts the doors for LDL. Closes the receptors and thus will remain in the blood.
Therefore the LDL levels will rise in the blood. HDL receptors still remain and thus can accept cholesterol from the HDL
HDL
Pick up the excess liver in the body tissues and returns the liver
What is the total cholesterol
Units
LDL + HDL + VLDL
MMmol/L
Mg/dl / 40 = X mmol/l
What is the total cholesterol that is seen as a cutting point for high cholesterol
For evert 1 % mg/dl drop in total cholesterol, ___ % drop in the CHD
200mg/dl
2
Higher in TC, the ____ the risk of heart disease goes up
Higher
Ischemic stroke
Stoke due to oxygen due to blockage in the colloid artery
Atherosclerosis is a ,..
A slow gradual accumulation of cholesterol rich plaque in the arteries
And causes occlusion
Very gradual
And in young children too!
Occlusion
Decrease in blood flow
Fatty streaks are not found in healthy children
Flash
Starting to grow at the age of 8
Thrombosis
In minutes
A decisive event whereby damage to advanced arterial plaque causes clot formation
Clot=thrombosis like a scab!
Causes heart attack because it stops the blood flow
Myocardial infraction
Heart attack due to thrombosis
How does clotting of the artery works
1) years of excess dietary trans and saturated cholesterol. And thus the LDL levels increase (LDL levels increase is essential to next step)
2) LDL will oxidize as by kicking around in the system
3) coronary artery is branched is under high pressure and creates stress proteins in this area. The macrophages see theses stress proteins and get stuck in the artery. And goes between the cells. When they see the oxidized LDL particles, they engulf them And becomes foam cells.
Why does diabetes increase the risk of CHD
High levels of blood glucose that Conor with this disease cause damage to blood vessels.
____ are generally affected decade earlier than when when it comes to heart disease
Men
What can regular exercise do health wise
Decrease risk by promoting the maintain economy of healthy body weight, reducing the risk of diabetes, increasing HDL cholesterol, and reducing blood pressure,
Excessive intake of cholesterol increases the risk of CHD
True
Why does saturated fatty acids increase the rate of CHD
And what happens with unsaturated fats?
Because liver production of cholesterol carrying lipoprotein increases and the activity and the activity of LDL receptors in the liver is reduced so that LDL cholesterol can not be removed from the blood.
In unsaturated fats, lipoprotein decreases and the number of LDL receptors increases.
What does trans fatty acids do to the body
It promotes the synthesis of cholesterol in the liver and thus an increase in LDL cholesterol. And may even lower HDL cholesterol
And may increase inflammation (some research )
What happens when you eat polyunsaturated fats?
Blood levels of LDL cholesterol decreases
Why? Because they increase the expression of the LDL receptor and promote bile acid synthesis
What does EPA and DHA do?
They increase fatty acid oxidation in the liver, meaning reducing the fatty acids available for VLDL synthesis and secretion into the blood, and in turn reduces the levels of LDL particles.
Also increases the uptake of VLDL particles by adipose tissue
What does eicosanoids deceived from EPA do
Reduce blood clotting, which may prevent heart attacks and reduce inflammation
Where can you find monounsaturated fats and what do they do
Olive oil
Reduces LDL cholesterol without decreasing healthy HDL cholesterol
Also anti oxidants in olive oil make LDL cholesterol less susceptible to oxidation
What type of foods decreases the rate of CHD
Fibre, antioxidant b vitamins, whole grains, legumes, Phyllium, folic acids
No sugar and Salt
What % of cancers are inked to dietary and lifestyle choices
30-40%
Breast cancer and dietary fat?
Intake of omega 3 fatty acids can help
However the link between dietary fat (specific type), or whether that is total fat, unsaturated of saturated fat is weak
Colon cancer and fat
High in processed meats and red meat has been associated with increase in colon cancer
Saturated fats may be a factor
Omega03 from fish may lower
High in fibre decreases the risk
What does research say about dietary fat and obesity
Not much research shows that fat content only increases obesity
It is due to total kcalories in both and women
In men, research shows that diet high in fibre reduces the risk of obesity
Saturated fats, cholesterol and trans fat should be reduced as much as possible
True of false
True
We should gain ___ % from linoleic acid
And ____ % energy from alpha
5-10
0.6-1.2
How much saturated and mg from cholesteraol should we take in a day
2000 kcal die
20g
No more than 300 mg
What should your plate look like
Half vegetables
1/4 grains
1/4 meats
True or false
A company can state cholesterol free even if they have high levels of saturated fats
False
Saturated fats increase cholesterol levels so can not label this
What are the major sources of saturated fats and the only source of cholesterol?
Meats and dairy products
What ar the fat soluble vitamins
A D E and k
Beta carotene
How does obesity increase the risk of CHD
Obesity increases the risk of cardiovascular disease by altering the levels of lipoproteins that circulate in the blood. The greater the adipose tissue mass, more release of free fatty acids. These fatty cids are taken up by the liver where they are synthesized into triglycerides which are packaged into VLDL in the blood. These elevated VLDL alter lipoprotein transport in a way that promotes the development of atherosclerosis
When VLDL particle is broken sown by lipoprotein lipase, cholesterol is also released and taken up by _______ for transport to the ______
HDL liver
What happens when VLDL levels are high because you are obese
More uptake of TG by tissue, and cholesterol transfer to HDL, and conversion of the VLDL particle to LDL. However this part it normal
When very high … unusual stuff happens.
Cholesterol from the HDL particle rather than getting taken up by the liver is transferred back to the VLDL particles. This results in a cholesterol depleted HDL particle, which tend to be rapidly cleared from the blood, lowering HDL cholesterol levels, with more VLDL-TG. Then these guys give TG to LDL, making LDL-TG. These guys instead of going to the liver, goes to the interacts with an enzyme called hepatic lipase. To remove the triglycerides, leaving in the blood an LDL particles that is smaller in size than the original LDL particles and enriched in cholesterol. This is called small dense LDL
Small dense LDL are more easily oxidized and they get trapped in the blood vessel.
Facts on childhood obesity
Screen time
Proportion and advertisements from fast food meals have been growing television promotes snacking behaviour
Less exercise
Kids should not restrict calories but rather create an healthy eating habit environment and promote nutritious meals
What does anti oxidants do
They are found predominantly found in plants and protect tissues from oxidation
What happens when the monolayer breaks in the shoulders And why does it happen
Mechanical injury-sudden increase in blood pressure due to unaccustomed exercise
Chemical injury- carbon monoxide, CO, a chemical seen in smocking, chemical breakage, it breaks down tissue
And breaks the monolayer, the platelets sees the damage, and creates the scab and stick to site of adhesion and aggregation and creates a thrombosis. This can cause complete occlusion
Myocardial infarction
Heart attack
Hemorrhagic stroke
Brain vessel bust
Not the typical type of stroke
Ischemic stoke
The carotid artery block that goes to the brain
No oxygen
Some process as CHD and causes as CHD
How should we reduce the rate of oxidation
Vegetables and fruits have antioxidants
You can eat this
If not taken by the liver because it already has enough ___ and ___ , LDL levels because high and gets____ and gets taken up be ____ and leads to Foam cells.
Cholesterol and saturated fats
Oxidized
Macrophages
HDL is involved in _____ transport
Higher blood HDL is associated with more _____ removal from the tissues
Liver can deal with excess cholesterol
Reverse cholesterol
Cholesterol
For every ____ pounds of weight loss HDL ____mg/dl increase in HDL
For Every _____ mg/dl increase in HDL CHD reduces by ____ %
10 , 2
1, 2-3%
How can we increase HDL?
Avoid ____ supplements
Loose weight _____ you are overweight
Quick ______ ,
Exercise _______ exercise
Limit the _______ carbohydrate, and sugar (white flour )
Alcohol intake however it also increases ____ levels
Avoid supplementary supplements Loose weight IF you are overweight Quick smoking, Exercise aerobic exercise Limit the refined carbohydrate, and sugar (white flour ) Alcohol but it also increases TG
What does elevated TG means increase lipoprotein increase in ___ and ___ . This means we are taking too much fat or extra fat and carbs or eating all the time.
Chylomicrons and VLDL
What does saturated fats influence total fat, blood LDL, blood HDL,
Increase in total fat (LDL HDL VLDL)
Increases blood LDL
Increase in HDL (and no effect )
Found in cream, fatty meats, unskimmed diary fats
How does PUFA influence total fat, blood LDL, blood HDL,
Decrease total fat
Decrease blood LDL
Decrease blood HDL
How does MUFA influence total fat, blood LDL, blood HDL,
Decrease total fat Decrease blood LDL No influence in blood HDL Oleic acid olive oils Canola oil Best option
How does TFAT influence total fat, blood LDL, blood HDL,
Increase total fat
Increase LDL
Decrease HDL
Anti-oxidants are not found to beneficial in ____
Supplements
Oxidation is a ___ in oxidation
Loss
Free radical has an ____ electron and is unstable
Oxidation of a molecule may create a ____
Has an unpaired electron and this unstable
Free radical
___ are susceptible to oxidation
When it gets oxidized, it gets ____
Double bond
Oxidized
An oxidized molecule can disrupt_____ other molecules
Many
_______ is the breakdown product of oxidized fat
Malondaldeyhyde
The ___ in the LDL gets oxidized
TG
____ are rich in antioxidants, and not found in _____.
Vitamin c, e, b carotene and se
Supplements
How does cancer begins?
1)_______ ;… caused by DNA damage … DNA damage caused by ____ , UV, _______ (_____; charcoal due to high temperature cooking of fat), retrovirus
initiation ;… caused by DNA damage … DNA damage caused by free radicals , UV, polycyclic aromatic hydrocarbons (PAH, charcoal due to high temperature cooking of fat)
What happens when the cell is damaged?
It goes through ______: suicide
Or
It can repair itself if the damage it not too bad.
What happens when the cell is damaged?
It goes through apoptosis: suicide
Or
It can repair itself if the damage it not too bad.
2nd step in cancer
______: replication of the damaged or mutated cell.
What causes this?
________ ; breakdown of oxidized fats. This means that this promotes cancer but does not initiate cancer
At this stage the tumour may be ______ as it has not spread yet
2nd step in cancer Promotion: replication of the damaged or mutated cell. What causes this? Malondiladehyde Beign
3rd stage of cancer
_______ : cancer cells loose the ability to loose contact. And creates a a give mass. At this stage, it accumulates more DNA mutation and spread. When they find a blood source and spread to other tissues, this causes _______.
3rd stage of cancer
Promotion: cancer cells loose the ability to loose contact. And creates a a give mass. At this stage, it accumulates more DNA mutation and spread. When they find a blood source and spread to other tissues, this causes metastasis
Free radicals can damage us by
DNA damage and cause ____ in cancer development
PUFA
1) LDL to ox-LDL
2) body cell membrane into oxidized ____ that may be a ____ in cancer development
________
-it can oxidize the protein in the lens of the eye and cause ______
DNA damage and cause initiation
PUFA
1) LDL to ox-LDL
2) body cell membrane into oxidized PUFA that may be a promoter in cancer development
Protein
-it can oxidize the protein in the lens of the eye and cause cataracts
What is dietary cholesterol
1) Is a structural component of all______ cell membrane
2) they are precursor for bile acids and _____ hormones, _____ , vitamin ____ ,
3) present only in the foods of ____ origin
4) it is not an _____ nutrient because the body makes enough cholesterol for the bodies needs
5) cholesterol consumption should be as low as possible but recently to reasonable consumption
What is dietary cholesterol
1) Is a structural component of all animal cell membrane
2) they are precursor for bile acids and steroid hormones, eicosonoids, vitamin D,
3) present only in the foods of animal origin
4) it is not an essential nutrient because the body makes enough cholesterol for the bodies needs
5) cholesterol consumption should be as low as possible but recently to resonance consumption
___ has extremely high cholesterol but the cholesterol is only in the yolk
Egg
18:1N-9
Oleic acid
Cholesterol in egg is found in ____
Yolk’
dietary cholesterol is not the predominent factor in ___ cholesterol
Blood
_____ fats with the cholesterol influence the ___- cholesterol levels
Saturated
Blood
How to influence total serum cholesterol in order of effectiveness
1) reduce ____ and trans fat
2) increase the ____ fibre intake by citrus, legumes, oats, _____ (which contains insoluble and soluble fibre)
3) decease the _____ cholesterol
How to influence total serum cholesterol in order of effectiveness
1) reduce saturated and trans fat
2) increase the soluble fibre intake by citrus, legumes, oats, psyllium (which contains insoluble and soluble fibre)
3) decease the dietary cholesterol
20;5n-3
EPA
22;6n-3
DHA
DHA and EPA both originate from _____ which converts the light energy to this molecules.
Where did they originate?
They discovered that the _____ Inuit have 2 times bleeding than mainland Danes.
And discovered that intake of fish and marine
They also had a low rate of _____
DHA and EPA both originate from phytoplankton which converts the light energy to this molecules.
Where did they originate?
They discovered that the Greenland Inuit have 2 times bleeding than mainland Danes.
And discovered that intake of fish and marine and had a low rate of CHD
The Greenland Inuits had a lower rate of_______
They did have ascholoterosis
The Greenland Inuits had a lower rate of thrombosis
They did have ascholoterosis
What type of fish can you find EPA and DHA
Salmon mackerel herring sardines (highest)
Cod and sole (low fat )
What ate the benefits of EPA?
1) fish oils do not decrease serum _____.
2) decrease the serum _____, which are more enriched in ____ and ____.
3) reduce the decrease platelets. The membrane in the platelet will have fatty acids. When the platelet encourers the site of damage. If the cels has ____ (omega 6), it will tern into eicosanoids (______ ) which stimulates platelets aggregation as well as a vasoconstrictor. When they go to EPA it becomes_____, which has 1/20th of the aggravation potential as thromboxane A2
What ate the benefits of EPA?
1) fish oils do not decrease serum cholesterol
2) decrease the serum TG, which are more enriched in chylomicrons and VLDL.
3) reduce the decrease platelets reactivity. The membrane in the platelet will have fatty acids . When the platelet encourers the site of damage. If the cels has linonelic acid, it will tern into eicosanoids (thromboxane A2) which stimulates platelets aggregation as well as a vasoconstrictor. When they go to EPA it becomes txA3, which has 1/20th of the aggravation potential as thromboxane A2
What is the ratio of omega 3 to omega 6
1-4, 1-10
Currently 1-17
We should not have more omega 3
Where DHA found?
In the ___ and ____ and ____
Where DHA found?
In the heart, retinal and brain
Omega 6 (linoleic acid) ——→ ＿＿ (20:4n-6) and eicosanoids
This can protmot inflammation, promote blood clotting and many other things
Omega 6 (linoleic acid) ——→ arachidonic acid (20:4n-6)
This can protmot inflammation, promote blood clotting and many other things
Omega 3 ——→can become___ 20:5n-3 ーーー→ ____ 22;6n-3
EPA can; _____ inflammation suppress blood clotting, platelet activity
DHA- normal ____ development
The first conversion rate is ___ %
The second conversation is ___ %
Omega 3 ——→can become EPA 20:5n-3 ーーー→ ＤＨＡ 22;6n-3
EPA can; suprress inflammation suppress blood clotting, platelet activity
DHA- normal brain development
The first conversion rate is 5-10%
The second conversation is 2-5%
What if do not like fish?
1) try regular plain cod and haddock
2) supplements are pure oils and high in ___ , and can contain ____ such as PCB and dioxins. Also these oils have ____ bonds meaning susceptible to oxidation, and thus contain _____
3) can increase high dose can increase bleeding, ______ stoke, suppress ____ system and if you are _____ increases the glucose levels.
4) you you can have 18:3n-3 can be obtained from walnuts flax seeds, canola oil and whole-wheat. Microalgae seaweed and eggs with DHA.
What if do not like fish?
1) try regular plain cod and haddock
2) supplements are pure oils and high in calories, and can contain contaminant such as PCB and dioxins. Also these oils have soluble bonds meaning susceptible to oxidation, and thus contain malondialdehyde
3) can increase high dose can increase bleeding, hemorrhagic stoke, suppress immune system and if you are diabetics increases the glucose levels.
4) you you can have 18:3n-3 can be obtained from walnuts flax seeds, canola oil and whole-wheat. Microalgae seaweed and eggs with DHA.
A linolenic acids are found in flaxseeds.
Recommendations:
Have oily fish ____ a week with foods with plant oils.
If you have had a heart attack, you can eat supplements under a physician.
Tuna is low in fats
A linolenic acids are found in flaxseeds.
Recommendations:
Have oily fish twice a week with foods with plant oils.
If you have had a heart attack, you can eat supplements under a physician.
Tuna is low in fats
Contaminants in fish
Enjoy a ____ and then you can reduce the amounts of risk of contaminants. Avoid ____ of the food chain fish that include shark, ____ tuna, ____ , and marlin.
Good foods include _____, salmon, tilapia
Contaminants in fish
Enjoy a variety and then you can reduce the amounts of risk of contaminants. Avoid top of the food chain fish that include shark, albacore tuna, swordfish, and marlin.
Good foods include mackerel salmon tilapia
Cancer risks for men and women
Men_- prostate ___ and lug
Women - ___ , lung and ____
Cancer risks for men and women
Men_- prostate colorectal and lug
Women - breast lung and colorectal
Dietary fat and cancer
What we do not know
1) overall mechanism of fat and cancer are hard to prove
2) difficult to separate fat kcal intake from to_____ kcal. Total Kcal intake is involved in ____
3) what is the type of fat that causes cancer? - hard to know
What do we know
1) accounts for __ - ____% of all cancers
2) high ____ is very protective for cancer
3) high intake of plant food is good, especially ____ vegetables that include surfer. This includes broccoli, kale, cabbages. In fruits, __ fruits and ___ fruits.
Lifestyle
1) lifestyle- __ - ____%
2) be active
3) maintain healthy body weight
4) exposer to hazardous materials
Dietary fat and cancer
What we do not know
1) overall mechanism of fat and cancer are hard to prove
2) difficult to separate fat kcal intake from total kcal
Kcal intake is involved in cancer
3) what is the type of fat that causes cancer? - hard to know
What do we know
1) accounts for 30-40% of all cancers
2) high fibre is very protective for cancer
3) high intake of plant food is good, especially cruciferous vegetables that include surfer. This includes broccoli, kale, cabbages. In fruits, coloured fruits and citrus fruits.
Lifestyle
1) lifestyle- 40-50%
2) be active
3) maintain healthy body weight
4) exposer to hazardous materials
Fat DRI intake recommendations
Total fat: __% Previously (less then 30)
Saturated: less than ___%…. previously (less than 10)
Trans: ____ as possible/….. previously not mentioned
MUFA; _____ …… same
A-linolenic and linoleic : not prove in humans to be bad. But now it says to have _;___ or 1:__ ratio (more omega 6) … previously less than 10%
Fat DRI intake recommendations
Total fat: 20-35% Previously (less then 30)
Saturated: less than 7%…. previously (less than 10)
Trans: low as possible/….. previously not mentioned
MUFA; majority …… same
A-linolenic and linoleic : not prove in humans to be bad. But now it says to have 1:10 or 1:4ratio (more omega 6) … previously less than 10%
