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Nutrition > Nutrition - Chapter 5 > Flashcards

Nutrition - Chapter 5 Flashcards

1
Q

Lipids - def

A

category of compounds containing carbon, hydrogen, and oxygen that are hydrophobic (insoluble in water.)

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2
Q

Fat - common name for just one type of…known as…

A

lipid/triglyceride.

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3
Q

Fats serve multiple functions in food, including (4)

A

Give flaky texture to beaked goods, make meats tender, provide flavor and aromas, and contribute to satiety.

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4
Q

Fats and other lipids perform important functions in the body, which are: (5)

A

Energy storage, insulation, transport of proteins in the blood, cell membrane structure, allow absorption of fat-soluble nutrients (D,E,A,K)

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5
Q

Three types of lipids found in foods and your body are….

A

Triglycerides, Phospholipids, Sterols

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6
Q

Fatty Acid - basic unit of…

A

basic unit of triglycerides and phospholipids.

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7
Q

Fatty acids - def

A

chain of carbon and hydrogen atoms with acid group (COOH at one end)

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8
Q

There are over ___ different fatty acids

A

20.

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9
Q

Fatty acids can vary by…..(3)

A

length of chain, whether carbons have double or single bonds between them, or total number of double bonds.

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10
Q

Saturated fatty acids - def

A

all carbons bonded to hydrogen, like stearic acid.

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11
Q

Unsaturated fatty acids - def

A

one or more double bond between carbons (less saturated with hydrogen.

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12
Q

Unsaturated fatty acids are solid at room temp - T/F?

A

False - they are more liquid at room temp.

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13
Q

Monounsaturated fatty acids - def

A

one double bond - like oleic acid

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14
Q

Polyunsaturated fatty acids - def

A

more than one double bond - like essential fatty acids linoleic and alpha-linolenic

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15
Q

Triglyceride - def

A

three fatty acids connected to glycerol backbone.

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16
Q

Triglycerides are the least common lipid in food and body - T/F?

A

FALSE. They are the most common!

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17
Q

Saturated fats have mostly ___ fatty acids and unsaturated fatty acids have mostly ____ fatty acids.

A

Saturated/Unsaturated.

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18
Q

Monounsaturated & Polyunsaturated fatty acids are __ at room temperature, come from ___, and can ___ quickly.

A

liquid/plants/spoil

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19
Q

Saturated fatty acids are ___ at room temp, come from __ sources, and have a ___ shelf life.

A

solid/animal/long.

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20
Q

Monounsaturated fat - food sources.

A

Olive, peanut and canola oils, avocado, nuts.

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21
Q

Polyunsaturated fat - food sources -

A

soybean, cottonseed, corn, and safflower oils.

Nuts, seeds, mayo, fish oils.

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22
Q

Saturated fat food sources -

A

meats, poultry, dairy, egg yolk, coconut and palm oils, hydrogenated fats, trans fats.

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23
Q

Phospholipids - def

A

have glycerol backbone but two fatty acids and a phosphorus group.

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24
Q

Phospholipid - phosphorus containing head is ___ and fatty acid tail is ____

A

Hydrophilic/Hydrophobic

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25
Q

Cell membranes are made of _______.

A

Phopholipid bilayer.

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26
Q

What is the major phospholipid in the cell membrane?

A

Lecithin.

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27
Q

Lecithin is used as an emulsifier in foods such as salad dressings to keep oils and waters mixed together - T/F?

A

True!

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28
Q

Cholesterol is part of the ___ membrane.

A

Cell membrane.

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29
Q

Cholesterol is a precursor for ____ (3)

A

Vitamin D, Bile Acids, Sex Hormones.

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30
Q

Cholesterol is required in our diets. T/F?!

A

False! We make all the cholesterol we need!

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31
Q

Healthy individuals over the age of 2 are advised to limit their dietary cholesterol to less than ____ mg daily.

A

300.

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32
Q

One egg yolk contains ___ mg of cholesterol and egg whites contain ___ cholesterol.

A

200/0.

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33
Q

What happens to fat we eat? - mouth -

A

chewing, lingual lipase.

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34
Q

What happens to fat we eat? - stomach

A

gastric lipase - a diglyceride and one fatty acid.

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35
Q

What happens to fat we eat? - small intestine.

A

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.

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36
Q

Lipoproteins transport fat through the…

A

lymph and blood.

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37
Q

Chylomicrons - carry digested fat through …

A

lymph into bloodstream.

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38
Q

Very low-density lipoproteins (VLDL) delivery faty made in liver to…

A

cells.

39
Q

Low-density lipoproteins (LDL, bad chloesterol) deposit cholester on…

A

walls of arteries.

40
Q

High density lipoproteins (HDL, good cholesterol) ……

A

remove cholesterol from body and deliver to liver for excretion.

41
Q

Fat is an energy-dense source of ___.

A

Fuel.

42
Q

Fat - __ calories per gram.

A

9

43
Q

___ also stimulates the release of fat from fat cells to fuel heart, liver, and muscle.

A

Glucagon.

44
Q

Fat is needed for absorption of ___ soluble vitamins and it ___ body to maintain body temp and ____ bones, organs, and nerves.

A

Fat soluble/insulates/cushions.

45
Q

The polyunsaturated acids that your body cannot make so they must be eaten in your food are…..(2)

A

Linoleic acid and Alpha-linoleic acid.

46
Q

Linoleic acid - def

A

polyunsaturated essential fatty acid from the omega-6 family.

47
Q

Alpha-linoleic acid - def

A

polyunsaturated essential fatty acid from the omega-3 family.

48
Q

These essential polyunsaturated acids (linoleic acid and alpha-linoleic) are used to make……(3)

A

Eicosanoids, EPA, DHA

49
Q

Eicosanoids - def

A

hormone-like substances help with inflammation, blood clotting, blood pressure.

50
Q

Eicosapentaeonic Acid/ Docosahexaenoic Acid

A

two omega-3 fatty acids that are heart health.

51
Q

A deficiency of linoleic acid can interfere with normal growth and result in inflammation of the skin - T/F?

A

True!

52
Q

___ skin can be a sign of inadequate amounts of alpha-linoleic acid.

A

Scaly

53
Q

AMDR for fat is…

A

20-35 percent of daily daily calories.

54
Q

For heart health, you should consume less than ___ percent of your calories from saturated fats.

A

10

55
Q

You should minimize ___ fat and __ fat in your diet.

A

Saturated/trans.

56
Q

Trans fats are created by food manufacturers through the process of ____.

A

hydrogenation - adding hydrogen.

57
Q

Trans fats are actually better for heart health than saturated fats. T/F?

A

FALSE! They are worse!

58
Q

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.

A

same side/opposite.

59
Q

Foods that contain __ fats are better for your health than foods high in ___ fat, __, and/or __ fat.

A

unsaturated/saturated/cholesterol/trans.

60
Q

CVD =

A

cardiovascular disease.

61
Q

Cardiovascular disease - def

A

disorders affecting the heart and vessels.

62
Q

CVD includes…

A

heart valves, heartbeat irregularities, infections, hypertension.

63
Q

Currently, CVD causes 1 of every __ deaths.

A

5.

64
Q

Annual deaths from CVD - men/women.

A

232,000/213,500

65
Q

Coronary Heart Disease - most common type affecting…

A

blood vessels.

66
Q

Atherosclerosis - def

A

narrowing of arteries due to buildup of plague (hardened debris of cholesterol-laden foam cells, platelets, calcium, cellular waste products.)

67
Q

Heart Disease begins with….

A

a buildup in the arteries.

68
Q

Atherosclerosis is thought to begin with…

A

injury to lining of arteries, contributed by HBP, high cholesterol levels, and smoking.

69
Q

LDL - higher levels don’t increase risk for heart disease. T/F?

A

FALSE. They do!

70
Q

LDL is susceptible to damage by…

A

oxidation.

71
Q

Oxidation of lipid part of LDL triggers inflammation causing damage to..

A

heart arteries.

72
Q

Dietary antioxidants may help prevent LDL oxidation -

A

Vit C, Vit E, phytochemicals.

73
Q

Inflammation - def

A

body’s immune defense against injury, infection, or allergens.

74
Q

Inflammation - marked by..

A

heat, fever, pain, increased blood flow, release of chemical toxins, and attraction of white blood cells

75
Q

Atherosclerosis is a complex __ response to tissue damage.

A

Inflammatory.

76
Q

Regular exercise can help lower ___ and raise ___.

A

LDL/HDL

77
Q

Losing excess weight and quitting smoking can help increase ___ levels.

A

HDL

78
Q

Heart disease risks - other factors - 4

A

High levels of homocysteine, Lp(a) protein, C-reactive protein (sign of inflammation), presence of clamydia pneumoniae.

79
Q

Metabolic Syndrome X (Syndrome X) - def

A

group of risk factors that increase the risk of heart disease.

80
Q

Symptoms of Metabolic Syndrome X - (6)

A

High fasting blood glucose, Insulin resistance, Central obesity, Hypertension, Low HDL cholesterol, Elevated blood triglycerides.

81
Q

Healthy Total Blood Cholesterol Leve-

A

<200 mg/dl

82
Q

Health LDL Cholesterol Level -

A

<100 mg/dl

83
Q

Health HDL Cholesterol Level -

A

> 60 mg/dl

84
Q

Health fasting triglycerides -

A

<150 mg/dl

85
Q

Health Blood Pressure -

A

120/80 mm/Hg

86
Q

Avoid eating an atherogenic diet, which is a diet high in…and low in..

A

saturated fats/fruits, whole grains, veggies.

87
Q

Eat fish at least __ times per week.

A

2

88
Q

Mediterranean diet - associated with lower risk of…

A

heart disease.

89
Q

What is the Mediterranean diet ?

A

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.

90
Q

Nuts are __ in saturated fat, high in __, high in _____

A

Low/fiber/phytochemicals.

91
Q

Omega-3 fatty acids in diet lowers risk of death from heart disease (EPA/DHA) T/F?!

A

True!

92
Q

Methylmercury - def

A

toxic chemical especially harmful to the nervous system of unborn children.

93
Q

FDA recommends women of childbearing age and young children avoid these four types of fish -

A

swordfish, shark, king mackerel, tilefish.

Nutrition (12 decks)

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