lipid with ring structures - vitamin D, sex hormones, cholesterol - -they work together with phospholipids in cell membranes

nutrition 132 exam number 2 Flashcards by Dee Gee

What are lipids?

not soluble in water & are made of “fatty acids”

How well did you know this?

Not at all

Perfectly

fats are

lipids that are solid at room temperature
for example:
-lard, butter, coconut, tallow, body fat

How well did you know this?

Not at all

Perfectly

oils are

lipids that are liquid at room temperature
for example:
-plant oils, fish oil

How well did you know this?

Not at all

Perfectly

What are tryglycerides?

the main from of lipid in food and the main form of lipid in the human body
-how energy is stored in the body & food

How well did you know this?

Not at all

Perfectly

phospholipids are the

main components of all cell membranes

it contains the cell

How well did you know this?

Not at all

Perfectly

sterols are

lipid with ring structures

vitamin D, sex hormones, cholesterol
-they work together with phospholipids in cell membranes

How well did you know this?

Not at all

Perfectly

Where do lipids come from?

they are made by plants and animals

How well did you know this?

Not at all

Perfectly

What are some food sources of lipids?

Nuts, seeds
Fruits (olives, avocado)
Meat, fish, poultry
Milk
Trace amounts in grains

How well did you know this?

Not at all

Perfectly

What are visible fats vs invisible fats

visible:
added & can be removed

invisible:
intrinsic to the food
imposible to remove

How well did you know this?

Not at all

Perfectly

What are food sources of saturated fats?

Fat in meats (beef, pork, lamb)
Poultry (duck, chicken, turkey)
Milk fat (butter, cream, sour cream, cream cheese) -in baked goods
Eggs
coconut oil
Palm all
- all mostly in baked goods

How well did you know this?

Not at all

Perfectly

What are food sources of monosaturated fats?

olives
avocado
canola
peanuts 
almonds

How well did you know this?

Not at all

Perfectly

What are food sources of polyunsaturated fats?

Omega 6
-walnuts, oils(sunflower), almonds

Omgea 3
-flaxseeds, fish oils, walnuts, some eggs, grassfed meat

How well did you know this?

Not at all

Perfectly

What are food sources of trans fats?

They are man made
Baked goods
fried foods

How well did you know this?

Not at all

Perfectly

Are trans fats healthy for us?

Not they are not helahty for us can lead to diseases

How well did you know this?

Not at all

Perfectly

Whare does cholesterol come from?

it comes from animans
eggs, meats, poultry
-if it has a mother or a face it has cholesterol

How well did you know this?

Not at all

Perfectly

How much cholesterol from food sources can we have a day?

aim for 300 mg or less

How well did you know this?

Not at all

Perfectly

What are lipoproteins?

They are made by the liver
they are component of the blood that transport lipids
they also contain protein, cholesterol, phospholipid, triglycerides in verying amounts

How well did you know this?

Not at all

Perfectly

Where do fats come from?

made by plants and animals

energy stores of plants
energy stores of animals
padding for organs of animals
organs of animals (ie. brains, liver)

How well did you know this?

Not at all

Perfectly

What are the functions of lipids in foods?

nutrient
energy (9 cals per grams)
transport for fat-soluble vitamins -A, D, K, E
sensory appeal (aroma, texture, flavor)
appetite (stimulate)
satiety (satisfy us)
texture (make foods smooth, soft)

How well did you know this?

Not at all

Perfectly

What are the differences between saturated and unsaturated fatty acids?

Saturated fats have more cholesterol in them the structure is also different.

How well did you know this?

Not at all

Perfectly

What are proteins?

Strands of amino acids that contain carbon, hydrogen, oxygen, nitrogen, and sometimes sulfur

How well did you know this?

Not at all

Perfectly

What are amino acids?

the building blocks of protein. Each has an amine group at one end, and acid group at the other and a distinctive side chain

What are food sources of protein?

legumes, grains, meats

vegetarian food sources of protein?

legumes (beans/peas), soy products, tofu, nuts and seeds, soy flour, eggs

Vitamins are

non-caloric nutrients organic compounds naturally found in food vital to life and body functions needed only in minute (tiny) amounts

Precursors or provitamins are

compounds that we consume that do not have physiological activity themselves but can be converted to active vitamins -our bodies activate them when we need them

Example of provitamin

beta-carotene is a precursor to vitamin A | -we can convert beta-carotene into vitamin A

Fat soluble vitamins

ADEK

Water Soluble vitamins

B vitamins & Vitamin C

What do vitamins do in general?

They are helpers assist in digestion, absorption, metabolism assist with enzymatic reactions

What are some environmental factors that can cause vitamins to break down? & how can you minimize this?

Acid, uv light, heath, alkaline, oxygen Refrigerate most fruits, vegs protect from light and aire prevent heat destruction or losses in water

What are ways to know if a person is deficient in one or more vitamins?

physical assessment: -skin, eyes, toungue, gums, hair, water balance blood tests analyze the diet

What happens when we eat a lot of beta-carotene?

your skin can turn yellow or orange

What is the connection with vitamin D and sunshine?

It is made by the body when the skin is exposed to sunlight

What is the best way to get vitamins, from food or supplements?

From food

What does scientific research say about vitamin C and the common cold?

no conlcusive evidence that vitamin C supplementation prevents the common cold just taht the duration of cold symptoms are less severe placebo effect

Antioxidants and their action

they protect our tissues and DNA from damage by free radicals by giving one or more electron to the free radical so that our tissues are not robbed

What vitamins are antioxidants?

Vitamin E, Beta-carotene, Vitamin C

Minerals are

naturally occurring, inorganic, homogeneous substances | come from the earth

major minearals vs trace minerals

Major minerals are essential nutrients we need more than 100mg/day trace minerals are essential nutritents but we need less than 100mg/day micro nutrients

List 7 major minerals

``` Calcium Chloride Magnesium Phosphorous Potassium Sodium Sulfate ```

Examples of trace minerals

``` Iodine Iron Zinc Selenium Fluoride Chromium Copper Magnesium ```

What is water's function in the body?

``` Acts as a: solvent cleansing agent lubricant cusion coolant ```

Dehydration

they hypothalamus monitors blood volume, conentration of blood particles, blood pressure if anhy of these drop, it signals "thirst" to trigger drinking

Factors that increase fluid needs

``` alcohol consumption cold weather dietary fiber medications physical activity pregnancy ```

DRI for water males & females

Males: 13 cups (104 oz, 3.1 Liters) Women: 9 cups (72oz, 2.1 liters)

Which beverages are the best choice for health?

Those with few to no cals | -water, tea, non fat/low fat milk, small servings of fruit juices

what is moderate caffein intake?

200-300mg per day

What are some benefits of caffeine?

boost metabolism | increase attention

draw backs of caffeine?

Drug we get addicted

what is an electrolyte?

compounds that partly dissociate in water to from ions | salts dissociate into electrolytes

In the human body the major electrolytes are:

sodium potassium chloride bicarbinate

if somone has the flu, what are good foods/beverages to feed them to restore fluied and electrolyte balance?

gatorade diluted in water pedialyte broth bananas