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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
AMDR for protein intake
10-35% of total calories
26
Complementary proteins
Legumes and grains
27
How to calculate an individuals recommend protein intake
(weight/ 2.2) x 0.8= recommended protein intake
28
Marasmus is
Extreme energy deficiency
29
Kwashiorkor is...
Extreme protein deficiency
30
Marasmus characteristics
``` 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
Kwashiorkor characteristics
``` 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
Vegetarian advantages
Less obese Decreased heart disease Decreased blood pressure Decreased chance of cancers
33
Vegetarian disadvatnages
Lacking in vitamins B-12, vitamin D, and it is hard to eat enough calories for everyday life.
34
Omnivore disadvantages
``` 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
Poor planned vegetarian diet/ omnivorous diets
Lacking in vitamin B, calcium, iron, zinc, and protein
36
Structure of proteins
Composed of carbon, hydrogen, oxygen, and nitrogen which are then arranged as strands of amino acids to make 3D shapes
37
Why are adequate amounts of all the essential amino acids required for protein synthesis?
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
Omega 6 is called?
Linoleic
39
Omega 3 is called?
Linolenic
40
Acid in the stomach does what to protein?
Stretches it out into a line so it is easier to break it up in the small intestine
41
N- N+ N balance
Excreting more than in taking Intaking more than excreting Excreting the same as Intaking
42
Water soluble
C and b vitamins Easier to get deficient Absorbed in the blood
43
Fat soluble
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
Too much folate does what?
Masks B12 deficiency, which then eventually leads to nerve damage
45
Vitamin 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
Vitamin D
Function: maintains blood calcium Source: sun and dairy Deficiency: rickets for children and osteomalacia for adults Toxicity: calcification of soft tissue and heart
47
Vitamin E
Function: antioxidant, thins blood Source: good oils Deficiency: N/A Toxicity: can cause blood to become too thin if also taking blood thinners
48
Vitamin K
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
Vitamin C
Function: antioxidant, maintain connective tissues Source: citrus Deficiency: scurvy- bruise easily; affects connective tissue Toxicity: Kidney stones, cramps, diarrhea
50
Vitamin B12
Source: animal product Function: DNA synthesis, nerve cell integrity, co-enzymes Deficiency: anemia; nerve damage Toxicity: N/A
51
Vitamin B6
Source: Random things Function: co-enzymes, energy metabolism Deficiency: anemia Toxicity: nerve damage * needed in energy metabolism
52
Folate
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
Riboflavin
``` Function: energy metabolism Sources: dairy Deficiency: cracks around the mouth No toxicity * killed by sunlight, stable in heat ```
54
Niacin
Function: energy metabolism, coenzymes Source: meat Deficiency: diarrhea, death, dementia, dermatitis<----pellagra symptoms Toxicity: painful flush
55
Thiamin
Function: co enzyme, energy metabolism Source: fortified grains Deficiency: beri beri, edema Toxicity: none
56
EHA/DHA controls what These are types of omega fatty acids
Inflammation
57
Bile is an...
Imulcifier
58
Supplements information
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
Protein rich food groups, highest to lowest
Milk, meat, grains, vegetables, and fruits
60
How to minimize nutrient loss
Don't can, dry, Extrude, Freeze, pasteurize, or modify foods.
61
Uses of vitamins are
Vital to life and indispensable to driving cell and body process
62
Pro vitamin is what?
Beta carotene. Which can be converted into a vitamin
63
Adema is
Water retention
64
Protein has how much nitrogen?
16%

Nutrition (4 decks)

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