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Nutrition > nutrition exam 2 > Flashcards

nutrition exam 2 Flashcards

1
Q

Functions of fat in the body

A 
Energy stores
Muscle fuel
Emergency reserves
Padding
Cell membranes
Raw material
Hormones
Warmth
Nerve impulses
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2
Q

Functions of fat in food

A 
Nutrients
Energy
Transport 
Raw materials 
Sensory appeal
Appetite
Satiety
Texture
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3
Q

Triglycerides

Structure? Function?

A

Structure- glycerol and 3 fatty acid tails

Function- cell structure, padding, insulation, taste, smell, energy, storage

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4
Q

Phospholipids

Structure? Function?

A

Structure- glycerol and 2 fatty acid tails and a phosphate

Function- cell membranes

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5
Q

Sterols

Structure? Function?

A

Structure- round or ring shaped

Function- bile, vitamin D, sex hormones, and other compounds

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6
Q

Lecithin

Structure? function?

A

Structure- Glycerol, 2 fatty acid tails, phosphate, and a choline.
Function- cell membranes

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7
Q

What are the types of lipids, including fatty acids?

A

Triglycerides, phospholipids, lecithin, sterols

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8
Q

Describe Lipid digestion, absorption, and transport in the body.

A

Mouth: very little fat digestion
Stomach: very little fat digestion
Small intestines: bile, triglyceride break down, free fatty acids, glycerol, mono glycerine, short chained fatty acid (straight into the blood instead of liver), long chained fatty acid ( into lymph rather than blood than liver).
Large intestine: fiber bind ps to cholesterol then excreted.

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9
Q

Monounsaturated fatty acid benefits and food sources

A

Lowers LDL
Does not lower HDL

Sources: olive oil, avocado, nuts, canola oil

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10
Q

Polyunsaturated fatty acid benefits and food sources

A

Decrease risk for heart disease
Decrease LDL
Decreases HDL

Sources: plants

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11
Q

TRANS fat health risks and food sources

A

Increases LDL
decreases HDL

Sources: vegetable shortening, stick margarines, unlabeled bakery food, unlabeled restaurant foods.

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12
Q

Sat fat risks and sources

A

Increases risk for heart disease
Increase LDL

Sources: animal products
Tropical oils

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13
Q

omega-3 fatty acid risks

A

Too much could increase bleeding time
Too much could decrease wound healing
Too much could decrease immune response

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14
Q

Omega-3 benefits

A 
Decreases blood pressure
Decreases abnormal blood clotting
Decreases inflammation 
Decreases hardening of the arteries
Increases brain and vision development infants
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15
Q

Omega-3 food sources

A

Flax seed
Canola oil
Cold water fish

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16
Q

Why are plant oils hydrogenated

A

Plants are hydrogenated ( adding hydrogen to unsaturated fatty acids) because it makes far more solid and resistant to the chemical change of oxidation

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17
Q

Dietary guidelines for Americans recommendation for fat intake

A

Trans fat intake low

Consume less than 10% of calories from saturated fats

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18
Q

USDA recommendation for fat intake

A

Less than 30% of calories from total fat

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19
Q

AMDR commendation for fat intake

A

20%-35% of calories from total fat

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20
Q

Options for reducing fat intake

A 
Fat free milk
Evaporated fat-free milk
Yogurt or fat free sour cream replacer
Soft or liquid margarine, olive oil, butter replacers
Wine, lemon juice,  or both
Fruit butters, nut butters
Part skim or fat free ricotta
low fat or fat free cottage cheese
Part skim or reduced fat cheeses 
Toasted nuts or seeds
Lean ground beef and grain mixture
Low fat frozen yogurt or sherbet 
Herbs, lemons, spices, fruits, liquid smoke flavoring, olive oil, liquid margarine, or ham
Flavored bouillon cubes
Baked tortilla or potato chips, pretzels
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21
Q

Highest quality protein source

A

Animal products

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22
Q

Medium quality protein sources

A

Legumes

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23
Q

Lowest quality protein sources

A

Grains

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24
Q

Protein rich foods

A 
Meat
Poultry
Fish
Dry peas
Dry beans
Eggs
Nuts
Milk
Cheese
Yogurt
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25
Q

AMDR for protein intake

A

10-35% of total calories

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26
Q

Complementary proteins

A

Legumes and grains

27
Q

How to calculate an individuals recommend protein intake

A

(weight/ 2.2) x 0.8= recommended protein intake

28
Q

Marasmus is

A

Extreme energy deficiency

29
Q

Kwashiorkor is…

A

Extreme protein deficiency

30
Q

Marasmus characteristics

A 
Severe weight loss
Severe muscle wasting with fat loss
Growth: <60% weight for age
Anxiety,apathy
Hair is sparse, thin, and dry; easily pulled out
Skin is dry, thin, and wrinkled
31
Q

Kwashiorkor characteristics

A 
Some weight loss
Some muscle wasting, with retention of some body fat
Growth: 60-80% weight for age
Edema
Enlarged fatty liver
Loss of appetite
Apathy, misery, irritability, sadness
Hair is dry and brittle, easily pulled out, changed color, becomes straight
Skin develops lesions
32
Q

Vegetarian advantages

A

Less obese
Decreased heart disease
Decreased blood pressure
Decreased chance of cancers

33
Q

Vegetarian disadvatnages

A

Lacking in vitamins B-12, vitamin D, and it is hard to eat enough calories for everyday life.

34
Q

Omnivore disadvantages

A 
He'd to supply critical nutrients
Lacking in vitamin B-12
Lacking in vitamin D
Lacking in iron
Lacking in calcium
Lacking in zinc
It takes effort to get enough fruits and vegetables
(if you have a well balanced diet, you should not be too deficient in any area)
35
Q

Poor planned vegetarian diet/ omnivorous diets

A

Lacking in vitamin B, calcium, iron, zinc, and protein

36
Q

Structure of proteins

A

Composed of carbon, hydrogen, oxygen, and nitrogen which are then arranged as strands of amino acids to make 3D shapes

37
Q

Why are adequate amounts of all the essential amino acids required for protein synthesis?

A

These cannot be synthesized at all by the body and by not receiving them through the diet the body cannot produce certain amino acid sequences

38
Q

Omega 6 is called?

A

Linoleic

39
Q

Omega 3 is called?

A

Linolenic

40
Q

Acid in the stomach does what to protein?

A

Stretches it out into a line so it is easier to break it up in the small intestine

41
Q

N-
N+
N balance

A

Excreting more than in taking
Intaking more than excreting
Excreting the same as Intaking

42
Q

Water soluble

A

C and b vitamins
Easier to get deficient
Absorbed in the blood

43
Q

Fat soluble

A

Vitamin A,D,E, K
Need to transport In fat cells to get in body
Longer storage in body since stored in fat cells
Easier to get toxic levels of vitamins

44
Q

Too much folate does what?

A

Masks B12 deficiency, which then eventually leads to nerve damage

45
Q

Vitamin A

A

Toxic: causes abortions, diarrhea, turn orange
Deficiency: poor night vision, blindness from mucus in eye drying out
Source: dark green, leafy
Function: antioxidant, prevents oxidation, helps with vision and brain function, maintains cell membrane

46
Q

Vitamin D

A

Function: maintains blood calcium
Source: sun and dairy
Deficiency: rickets for children and osteomalacia for adults
Toxicity: calcification of soft tissue and heart

47
Q

Vitamin E

A

Function: antioxidant, thins blood
Source: good oils
Deficiency: N/A
Toxicity: can cause blood to become too thin if also taking blood thinners

48
Q

Vitamin K

A

Function:thickens blood for clotting
Source: you make it (bacteria in small intestine) and green leafy vegetables ad fruits
Deficiency: blood won’t clot well
Toxicity: blood becomes too thick

49
Q

Vitamin C

A

Function: antioxidant, maintain connective tissues
Source: citrus
Deficiency: scurvy- bruise easily; affects connective tissue
Toxicity: Kidney stones, cramps, diarrhea

50
Q

Vitamin B12

A

Source: animal product
Function: DNA synthesis, nerve cell integrity, co-enzymes
Deficiency: anemia; nerve damage
Toxicity: N/A

51
Q

Vitamin B6

A

Source: Random things
Function: co-enzymes, energy metabolism
Deficiency: anemia
Toxicity: nerve damage

  • needed in energy metabolism
52
Q

Folate

A

Function: green foods, healthy foods
Source: DNA and RNA synthesis, coenzymes
Toxicity: anemia and mask B-12 deficiency
Deficiency: neural tube defect- spina-bifida

53
Q

Riboflavin

A 
Function: energy metabolism 
Sources: dairy
Deficiency: cracks around the mouth
No toxicity
* killed by sunlight, stable in heat
54
Q

Niacin

A

Function: energy metabolism, coenzymes
Source: meat
Deficiency: diarrhea, death, dementia, dermatitis<—-pellagra symptoms
Toxicity: painful flush

55
Q

Thiamin

A

Function: co enzyme, energy metabolism
Source: fortified grains
Deficiency: beri beri, edema
Toxicity: none

56
Q

EHA/DHA controls what

These are types of omega fatty acids

A

Inflammation

57
Q

Bile is an…

A

Imulcifier

58
Q

Supplements information

A

Take a 100% or less of what the RDA recommends
Not regulated by government
No plants or herbs in supplements

Who should take it- pregnant women, old people, chronic dieters, infants, recovering from sickness, and AIDS victims

59
Q

Protein rich food groups, highest to lowest

A

Milk, meat, grains, vegetables, and fruits

60
Q

How to minimize nutrient loss

A

Don’t can, dry, Extrude, Freeze, pasteurize, or modify foods.

61
Q

Uses of vitamins are

A

Vital to life and indispensable to driving cell and body process

62
Q

Pro vitamin is what?

A

Beta carotene. Which can be converted into a vitamin

63
Q

Adema is

A

Water retention

64
Q

Protein has how much nitrogen?

A

16%

Nutrition (4 decks)

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