Nutrition - Chapter 5 Flashcards
Lipids - def
category of compounds containing carbon, hydrogen, and oxygen that are hydrophobic (insoluble in water.)
Fat - common name for just one type of…known as…
lipid/triglyceride.
Fats serve multiple functions in food, including (4)
Give flaky texture to beaked goods, make meats tender, provide flavor and aromas, and contribute to satiety.
Fats and other lipids perform important functions in the body, which are: (5)
Energy storage, insulation, transport of proteins in the blood, cell membrane structure, allow absorption of fat-soluble nutrients (D,E,A,K)
Three types of lipids found in foods and your body are….
Triglycerides, Phospholipids, Sterols
Fatty Acid - basic unit of…
basic unit of triglycerides and phospholipids.
Fatty acids - def
chain of carbon and hydrogen atoms with acid group (COOH at one end)
There are over ___ different fatty acids
20.
Fatty acids can vary by…..(3)
length of chain, whether carbons have double or single bonds between them, or total number of double bonds.
Saturated fatty acids - def
all carbons bonded to hydrogen, like stearic acid.
Unsaturated fatty acids - def
one or more double bond between carbons (less saturated with hydrogen.
Unsaturated fatty acids are solid at room temp - T/F?
False - they are more liquid at room temp.
Monounsaturated fatty acids - def
one double bond - like oleic acid
Polyunsaturated fatty acids - def
more than one double bond - like essential fatty acids linoleic and alpha-linolenic
Triglyceride - def
three fatty acids connected to glycerol backbone.
Triglycerides are the least common lipid in food and body - T/F?
FALSE. They are the most common!
Saturated fats have mostly ___ fatty acids and unsaturated fatty acids have mostly ____ fatty acids.
Saturated/Unsaturated.
Monounsaturated & Polyunsaturated fatty acids are __ at room temperature, come from ___, and can ___ quickly.
liquid/plants/spoil
Saturated fatty acids are ___ at room temp, come from __ sources, and have a ___ shelf life.
solid/animal/long.
Monounsaturated fat - food sources.
Olive, peanut and canola oils, avocado, nuts.
Polyunsaturated fat - food sources -
soybean, cottonseed, corn, and safflower oils.
Nuts, seeds, mayo, fish oils.
Saturated fat food sources -
meats, poultry, dairy, egg yolk, coconut and palm oils, hydrogenated fats, trans fats.
Phospholipids - def
have glycerol backbone but two fatty acids and a phosphorus group.
Phospholipid - phosphorus containing head is ___ and fatty acid tail is ____
Hydrophilic/Hydrophobic
Cell membranes are made of _______.
Phopholipid bilayer.
What is the major phospholipid in the cell membrane?
Lecithin.
Lecithin is used as an emulsifier in foods such as salad dressings to keep oils and waters mixed together - T/F?
True!
Cholesterol is part of the ___ membrane.
Cell membrane.
Cholesterol is a precursor for ____ (3)
Vitamin D, Bile Acids, Sex Hormones.
Cholesterol is required in our diets. T/F?!
False! We make all the cholesterol we need!
Healthy individuals over the age of 2 are advised to limit their dietary cholesterol to less than ____ mg daily.
300.
One egg yolk contains ___ mg of cholesterol and egg whites contain ___ cholesterol.
200/0.
What happens to fat we eat? - mouth -
chewing, lingual lipase.
What happens to fat we eat? - stomach
gastric lipase - a diglyceride and one fatty acid.
What happens to fat we eat? - small intestine.
Bile - emulsifies fat
Pancreatic lipase - two fatty acids and glycerol.
Lecithin in bile packaged with monoglycerides and fatty acids to create micelles for absorption.
Short-chain fatty acids enter bloodstream and travel to liver.
Long-chain fatty acids enter lymph and need transport carriers.
Lipoproteins transport fat through the…
lymph and blood.
Chylomicrons - carry digested fat through …
lymph into bloodstream.
Very low-density lipoproteins (VLDL) delivery faty made in liver to…
cells.
Low-density lipoproteins (LDL, bad chloesterol) deposit cholester on…
walls of arteries.
High density lipoproteins (HDL, good cholesterol) ……
remove cholesterol from body and deliver to liver for excretion.
Fat is an energy-dense source of ___.
Fuel.
Fat - __ calories per gram.
9
___ also stimulates the release of fat from fat cells to fuel heart, liver, and muscle.
Glucagon.
Fat is needed for absorption of ___ soluble vitamins and it ___ body to maintain body temp and ____ bones, organs, and nerves.
Fat soluble/insulates/cushions.
The polyunsaturated acids that your body cannot make so they must be eaten in your food are…..(2)
Linoleic acid and Alpha-linoleic acid.
Linoleic acid - def
polyunsaturated essential fatty acid from the omega-6 family.
Alpha-linoleic acid - def
polyunsaturated essential fatty acid from the omega-3 family.
These essential polyunsaturated acids (linoleic acid and alpha-linoleic) are used to make……(3)
Eicosanoids, EPA, DHA
Eicosanoids - def
hormone-like substances help with inflammation, blood clotting, blood pressure.
Eicosapentaeonic Acid/ Docosahexaenoic Acid
two omega-3 fatty acids that are heart health.
A deficiency of linoleic acid can interfere with normal growth and result in inflammation of the skin - T/F?
True!
___ skin can be a sign of inadequate amounts of alpha-linoleic acid.
Scaly
AMDR for fat is…
20-35 percent of daily daily calories.
For heart health, you should consume less than ___ percent of your calories from saturated fats.
10
You should minimize ___ fat and __ fat in your diet.
Saturated/trans.
Trans fats are created by food manufacturers through the process of ____.
hydrogenation - adding hydrogen.
Trans fats are actually better for heart health than saturated fats. T/F?
FALSE! They are worse!
In cis fatty acids, hydrogens are on the _____ of the double bond, and in trans fatty acids, hydrogens are on the _____ sides of the double bond.
same side/opposite.
Foods that contain __ fats are better for your health than foods high in ___ fat, __, and/or __ fat.
unsaturated/saturated/cholesterol/trans.
CVD =
cardiovascular disease.
Cardiovascular disease - def
disorders affecting the heart and vessels.
CVD includes…
heart valves, heartbeat irregularities, infections, hypertension.
Currently, CVD causes 1 of every __ deaths.
5.
Annual deaths from CVD - men/women.
232,000/213,500
Coronary Heart Disease - most common type affecting…
blood vessels.
Atherosclerosis - def
narrowing of arteries due to buildup of plague (hardened debris of cholesterol-laden foam cells, platelets, calcium, cellular waste products.)
Heart Disease begins with….
a buildup in the arteries.
Atherosclerosis is thought to begin with…
injury to lining of arteries, contributed by HBP, high cholesterol levels, and smoking.
LDL - higher levels don’t increase risk for heart disease. T/F?
FALSE. They do!
LDL is susceptible to damage by…
oxidation.
Oxidation of lipid part of LDL triggers inflammation causing damage to..
heart arteries.
Dietary antioxidants may help prevent LDL oxidation -
Vit C, Vit E, phytochemicals.
Inflammation - def
body’s immune defense against injury, infection, or allergens.
Inflammation - marked by..
heat, fever, pain, increased blood flow, release of chemical toxins, and attraction of white blood cells
Atherosclerosis is a complex __ response to tissue damage.
Inflammatory.
Regular exercise can help lower ___ and raise ___.
LDL/HDL
Losing excess weight and quitting smoking can help increase ___ levels.
HDL
Heart disease risks - other factors - 4
High levels of homocysteine, Lp(a) protein, C-reactive protein (sign of inflammation), presence of clamydia pneumoniae.
Metabolic Syndrome X (Syndrome X) - def
group of risk factors that increase the risk of heart disease.
Symptoms of Metabolic Syndrome X - (6)
High fasting blood glucose, Insulin resistance, Central obesity, Hypertension, Low HDL cholesterol, Elevated blood triglycerides.
Healthy Total Blood Cholesterol Leve-
<200 mg/dl
Health LDL Cholesterol Level -
<100 mg/dl
Health HDL Cholesterol Level -
> 60 mg/dl
Health fasting triglycerides -
<150 mg/dl
Health Blood Pressure -
120/80 mm/Hg
Avoid eating an atherogenic diet, which is a diet high in…and low in..
saturated fats/fruits, whole grains, veggies.
Eat fish at least __ times per week.
2
Mediterranean diet - associated with lower risk of…
heart disease.
What is the Mediterranean diet ?
Includes a very active lifestyle, plant-based diet of whole grains, fruits, veggies, legumes, nuts, uses olive oil, low-fat dairy, water, occasional fish, eggs, meat, sweets, wine.
Nuts are __ in saturated fat, high in __, high in _____
Low/fiber/phytochemicals.
Omega-3 fatty acids in diet lowers risk of death from heart disease (EPA/DHA) T/F?!
True!
Methylmercury - def
toxic chemical especially harmful to the nervous system of unborn children.
FDA recommends women of childbearing age and young children avoid these four types of fish -
swordfish, shark, king mackerel, tilefish.
