Nutrition Modules 3 & 4 Flashcards
1
Q
What does ‘protein’ mean in Greek?
A
Of primary importance
2
Q
How long does your ‘prime’ last and when does it occur?
A
one decade (20-30 years of age)
3
Q
What is an important dietary consideration in aging well?
A
Make an effort to improve and/or maintain muscle mass
4
Q
How much muscle mass do we lose per decade from our late 30s onward?
A
5 lbs of muscle mass per decade
5
Q
What can we do to slow the loss of muscle mass?
A
- Resistance training (use muscles)
- Sufficient protein intake from food
- Protein supplementation as a top up
6
Q
What percentage of body weight does skeletal muscle make up?
A
40% of body weight
7
Q
How many amino acids in a protein?
A
20 amino acids (a chain)
8
Q
What elements are contained in amino acids?
A
- carbon
- hydrogen
- oxygen
- nitrogen
9
Q
What makes the composition of protein different from lipids and fats?
A
nitrogen
10
Q
Why don’t we use protein as an energy source?
A
Because the body has to eliminate nitrogen before protein can be used; this takes time and therefore isn’t suitable as a primary energy source
11
Q
Protein is in a constant state of ______________ and ____________.
A
anabolism, catabolism
12
Q
How do amino acid levels in the body change?
A
- anabolic growth
- catabolic breakdown
13
Q
Where does available amino acids come from?
A
protein intake, skeletal muscle breakdown
14
Q
How do you avoid catabolism throughout the day?
A
by consuming protein at timely intervals throughout the day
15
Q
What aspects are taken into consideration when determining optimal levels of protein intake?
A
- 1.0 - 3.5 g/kg/Body weight
- Age
- Activity level
16
Q
What is an essential amino acid and how many are there?
A
- body cannot make them… must obtain them from foods we consume
- there are 9 of them
17
Q
What is a non-essential amino acid and how many are there?
A
- the body can make them
- there are 11
18
Q
Why are animal proteins considered a strong source of protein?
A
The best sources of protein are animal sources because they contain all 9 ‘essential’ amino acids
19
Q
What are some examples of animal based proteins?
A
- Eggs
- Beef
- Poultry (chicken, turkey)
- Fish
- Dairy (milk, yogurt, cheese)
- Whey Protein Isolate (powder supplement)
20
Q
What are some weaknesses of animal sourced proteins?
A
Animal protein provides vitamins & minerals, but are low in fiber and high in cholesterol & saturated fat
21
Q
What kinds of plants also provide proteins?
A
grains, nuts, legumes (peas, chickpeas, beans, peanuts, lentils, soybeans, etc.)
22
Q
What are plant proteins missing?
A
some ‘essential’ amino acids
23
Q
What two plant sources of protein contain all 9 essential amino acids?
A
soy & quinoa
24
Q
What are some positive aspects of what plant proteins provide?
A
Plant protein provides vitamins & minerals, fiber, phytochemicals, and unsaturated fats
25
What is the distribution between animal and plant proteins in North American diets?
* 70% animal proteins
* 30% from plant protein
26
What is the distribution between animal and plant proteins in European and South American diets?
* 35% animal protein
* 65% plant protein
27
What is the distribution between animal and plant proteins in African and Asian diets?
* 20% animal protein
* 80% plant protein
28
What are the top five sources of protein in North America?
Beef, chicken, milk, cheese, and bread
29
Which plant-based product should you avoid if you have a thyroid issue?
soy
30
How many grams of fat in pizza?
10 g
31
How many grams of fat in chocolate?
13 grams
32
How many grams of fat in chips?
10 grams
33
How many grams of fat in a cookie?
4 grams
34
How many grams of fat in ice cream?
15 grams
35
How many grams of fat in french fries?
18 grams
36
How many grams of fat in a cheeseburger?
28 grams
37
How many grams of fat in regular soda?
0, (but lots of sugar)
38
How many grams of fat in cake?
10 grams
39
How many grams of fat in cheese?
9 grams
40
What is the role of protein in the body?
Maintenance and repair of body tissue & functions including:
* Blood clotting
* Fluid balance
* Hormone production
* Transport of substances in bloodstream
* Cell repair
41
What are the negative consequences of not getting enough protein?
* Immune system won’t function properly
* Increased risk of infection, disease, sickness, even death
* Tissue & cell damage… muscle, heart, liver decrease in size
42
True or false: Proteins can also be broken down to supply energy… if the body needs to use it
True
43
Are animal or plant proteins complete proteins (all 9 amino acids)?
Animal proteins
44
Which group must plan effectively to get necessary proteins by choosing foods containing ‘complimentary’ proteins: meat eaters or plant eaters?
Plant eaters because plants (with the exception of two) don't contain all 9 essential amino acids
45
What are sources of plant protein from the grain group?
* barley
* rye and wheat
* cornmeal
* oats
* buckwheat
* rice
* pasta
46
What are sources of plant protein from the legumes group?
* beans
* lentils
* green peas
* chickpeas
* soybeans
47
What are sources of plant protein from the nuts and seeds group?
* sesame seeds
* sunflower seeds
* walnuts
* cashews
* pumpkin seeds
* peanuts
48
What are the top ten plants based proteins based on the powerpoint?
* asparagus
* broccoli
* pumpkin seeds
* hemp seeds
* sunflower seeds
* beans
* quinoa
* peas
* lentils
* chia seeds
49
What does compensating for incomplete proteins via food combinations refer to?
**Combining two or more** ‘incomplete’ protein sources creates a **‘complete’ protein**
50
What are some examples of food combinations that create complete proteins?
Combine **grains and legumes**:
* Peanut butter on whole-wheat bread
* Rice and beans
* Bean soup and a roll
* Salad with chickpeas and cornbread
* Tofu-vegetable stir-fry over rice or pasta
* Vegetarian chili with bread
Combine **grains and nuts/seeds**
* Whole wheat bun with sesame seeds
* Breadsticks rolled with sesame seeds
* Rice cakes with peanut butter
Combine **legumes and nuts/seeds**
* Hummus (chickpeas and sesame paste)
* Trail mix (peanuts, sunflower seeds)
51
What are the two plant-based sourced of a complete protein?
soy beans and quinoa (ivory coloured seed from South America - Peru, Bolivia, & Chile)
52
What are some key findings related to the health benefits of soy bean products?
* Soy bean products are rich in **protein & essential amino acids**
* Soy milk and regular milk have **similar levels** of protein (8.5 g v. 8.8 g)
* Soy products do not contain the ‘saturated’ fat
* Soy products contain various ‘**isoflavones’**… which are phytochemicals (disease prevention!)
53
With a **minimum of 25 g** of soy per day, what are some of the expected health benefits?
Soy can assist in…
* Lowering cholesterol (fiber)
* Great sources of Omega 3 fatty acids (brain health)
* Great source of protein (muscle, immune system, etc.)
* Reduce risk of prostate cancer & breast cancer (isoflavones)
* Lower blood pressure by producing nitric oxide in arteries… keeps ‘open’
54
Is the rumor that consuming soy causes men to develop breasts true?
* Soy & Estrogen… isoflavones in soy bind to estrogen receptors = more estrogen… but this plant form is **not nearly as strong as animal estrogen**.
* Human estrogen is 1000 times stronger
* So, **no**… it does not cause males to grow breasts!
55
What are some good sources of soy?
* Tofu and tofu based products (burgers, wieners, meats)
* Edamame (green soy beans… half cup = 8g Protein!)
* Miso paste (Japanese miso soup)
* Soy milk and products (yogurt)… read the label, tho!
* Soy flour (baking)
56
What is gluten?
* Gluten is a **protein** in **grain products** (wheat, barley, rye)
* It aids in the ‘rising’ of dough and ‘binding process’ in baking (i.e. gives bread its ‘springiness’)
57
Who is unable to eat gluten?
People diagnosed with **Celiac Disease**
58
What is celiac disease?
* **Chronic intolerance to gluten**… reaction in small intestine causing damage to the lining (tiny holes)
* **Cannot absorb the protein**… leads to headaches, abdominal pain, bloating, diarrhea, and fatigue
59
How many people have celiac disease or are gluten-sensitive?
* Approximately **1%** of the population has **Celiac Disease**
* Less than 400 000 Canadians
* Approximately **5%** have **Non-Celiac Gluten Sensitivity**
* Less than 2 million Canadians
* That accounts for **less than 2.5 million Canadians, yet 5 million of us buy gluten-free products, exclusively**
60
What was the result of a US based study regarding gluten?
**85%** of individuals who think they cannot have gluten, can actually tolerate it! They just choose to eat gluten-free.
61
What are some of the problems with gluten-free diets?
* Gluten-Free Versions Price… often **double the cost** or more Why? Because they are **highly processed**
* Added **sugar, fat, salt**… anywhere from **2X to 4 X**!
* **Missing out** on good ‘**complex’ carbs** and ‘**plant’ protein**
* **Missing out** on _nutrients_ like **fiber**
* **Missing out** on some **vitamins & minerals**
62
What is the dieticians of Canada recommendation relating to intake of protein?
Dieticians of Canada Recommendation = **12 - 15% of total kcal/day** or a minimum or **0.8g protein per kg body weight**
63
Who needs more than 1 g/kg of protein per day?
Those still growing, recovering from illness, or people who exercise!
64
What is a good strategy regarding daily protein consumption?
* Consume **30 gram**s of protein _at each meal_
* Consume **20 grams** protein _before exercise_
* Consume **20 grams** protein _after exercise_
* Consume remaining protein in snacks, beverages (10 grams each) between meals and before bed
* Based on 1.0 – 3.5 grams per kg formula
65
What happens when you consume carbs with protein pre & post exercise?
Consuming carbohydrates with protein pre & post exercise **stimulates release of growth hormones**
## Footnote
**2:1 Carb to Pro ratio (40 g carbs/20 g protein) (another article also cites 4:1)**
66
What is the current protein intake recommendation for the average sedentary person?
0.8 g/kg of BW/day
67
What is the current protein intake recommendation for a minimally active person?
1.0 g/kg of BW/day
68
What is the current protein intake recommendation for a moderate-intense exerciser?
1.2 - 1.7 g/kg of BW/day
69
What is the current protein intake recommendation for a strength-training or extreme endurance athlete?
1.7 - 2.0 g/kg of BW/day
70
What is the current protein intake recommendation for a strength-training or extreme endurance “adolescent” athlete?
2.0 g/kg of BW/day
71
What does the new research suggest regarding protein intake?
anywhere from 2.0 – 3.5 g/kg BW/day
72
What are two exceptions to the protein guidelines?
During **‘infancy’** and ‘**childhood**’ - Intake should be **double that of the average adult**
1.7 – 2.0 grams protein per kilogram/day
73
What are some great protein sources?
* whey protein
* low fat chocolate milk
* fresh fish
* lean steak
* skinless chicken breast
* pork
* peanut butter
* mixed nuts
* fresh eggs
74
What are the ‘best’ food sources of protein as outlined in the powerpoint?
Beef, Eggs, Poultry, Fish, Dairy (Casein & Whey), Soy, Quinoa
75
What are some examples of foods that offer 10 grams of **animal protein** per serving?
* 2 small eggs
* 30 g (1.5 slices) cheese
* 70 g cottage cheese
* 1 cup (250 ml) milk
* 35 g lean beef, lamb or pork (cooked weight)
* 40 g lean chicken (cooked weight)
* 50 g grilled fish
* 50 g canned tuna or salmon
* 200 g yogurt
76
What are some examples of foods that offer 10 grams of **plant protein** per serving?
* 4 slices (120 g) whole-wheat bread
* 3 cups (90 g) wholegrain cereal
* 2 cups (330 g) cooked pasta
* 3 cups (400 g) cooked rice
* 3⁄4 cup (150 g) lentils or kidney beans
* 200 g baked beans
* ½ cup (120 g) tofu
* 250 - 400 ml soy beverage (soy milk)
* 60 g nuts or seeds
* 100 g soy meat
77
What are two dairy proteins?
whey and casein
78
What portion of milk is whey?
Whey is the ‘**liquid’** portion of milk when it separates from the curds in processing
79
What does whey contain?
proteins, fats, carbs, vitamins & minerals
80
What percentage of protein in milk comes from ‘whey’?
20%
81
What are some characteristics of whey protein?
* **Water soluble** and is ‘**fast digesting’**… rapid source of amino acids to muscles
* Whey has **all 9 essential amino acids**
82
What are the three types of whey?
* Whey protein **concentrate**
* Whey protein **isolate**
* Whey protein **hydrolysate**
83
What are some characteristics of whey concentrate?
* Whey Concentrate is the **least ‘processed’ form**
* Contains **more ‘lactose’** than other forms… so not great if you are lactose intolerant
* **Cheaper** than whey ‘isolate’ or ‘hydrolysate’
84
What are some characteristics of whey protein isolate?
* **More protein per serving!**
* Typically **90%** protein per scoop
* It’s **further processed** to r**emove lactose and fat**
* It’s the best choice for lactose intolerant
* **Most popular & effective** form ‘post-exercise’!
85
What are some characteristics of whey protein hydrolysate?
* **Partially broken down by ‘hydrolysis’** (exposing the protein to heat, acid or enzymes). Breaks apart the bonds linking amino acids
* This makes it taste **more bitter**, but also allows it to **absorb more rapidly** than a concentrate or isolate
* Whey Hydrolysate **improves digestibility** (i.e. used in baby formulas)
* Concentrates and isolates are already fast-digesting, so a hydrolysate, which digests ‘minimally’ faster, may not be worth the taste trade-off and extra cost for the small benefit
86
What are the benefits of whey protein?
* **Improved Protein Synthesis**
* Protein production is enhanced
* Leads to better muscle tissue building & repair
* Promotes **Fat Burning**
* **Anti-Cancer** Properties
* **Lowers LDL** (bad cholesterol)
* **Lowers Blood Pressure**
87
What is the one negative of whey protein?
The release of Amino Acids is **short-lived**. You **must ingest smaller, repeated amounts** throughout the day.
88
How much of the protein in milk is casein?
**80%** of protein in milk is ‘CASEIN’; it is found in the ‘curd’ part of milk
89
What is the effect of casein in the body relative to release speed and digestion?
* Results in a **slower-release protein** with a **lower insulin response** (i.e. lower influx of sugar to bloodstream)
* **Slower digesting** (stays in stomach longer) and **releases amino acids more slowly throughout the night** (for hours)
90
When is casein best taken and in what form?
* Best taken in the **late evening or bedtime**
* i.e. Casein powder, Greek Yogurt, or Cottage cheese
91
What are the elements of the best protein strategy?
* Consume approximately **2 grams PRO/kg each day**
* We know that it’s best to **ingest protein in smaller dosages (10-20 grams) multiple times throughout the day** (maximum 0.5 grams/kg at once)
* Take **20 grams before workouts** and **20 grams post workout** for optimal amino acid concentration (muscle fiber building & repair)
* Take **whey during the day** and **casein before bed**
* Eat meat, dairy, plant sources at Mealtime (4-5 X per day)
* Take Whey Pre & Post Exercise (Isolate is best post-exercise)
* **Consume protein in ‘food’ form** (meat, dairy, plant protein) **30-90 minutes after a ‘whey’ protein supplement** (because the release of amino acids is short-lived)
* Take Casein before bed, **in combination with** a food containing lipids (i.e. Greek Yogurt… higher pro & lipids)
92
What are the consequences of high protein diets (more than 3.5 g/kg each day)?
* **High animal protein** consumed (cholesterol & saturated fat)
* **Less beneficial nutrients** from plant foods ingested
* **Less fiber, less phytochemicals** ingested
* Consequently, **lacking some vitamins & minerals**
* **Excess glycogen production**, leading to fat storage
* Some studies show a **contribute to increased losses of Calcium** (excreted in urine, leading to weakened bones)
* Diets high in ‘**processed meats**’ (i.e. sandwich meats) have been linked to **colon cancer**
* Diets high in protein can **overtax the kidneys**, forcing them to produce and excrete excess nitrogen
Basically… **_ingredients for cardiovascular disease and cancer_**!
93
What is diverticulosis?
* Associated with ‘high protein’ and ‘low-fiber’ diets resulting in **development of pouches in the colon**
* The inner layer of your intestine pushes through weak spots in the outer lining. This **pressure makes them bulge out**, making little pouches. Most often it happens in your [**colon**](https://www.webmd.com/digestive-disorders/picture-of-the-colon)**,** the lower part of your large intestine.
* Leads to severe stomach pain and fever
* Extreme blood loss when rupture
94
What can you do to reduce your health risks if you are a red meat lover?
* Choose **lean cuts**, **trim** excess fat off
* Choose **organically raised** beef/chicken (grass/grain fed)
* Focus more on eating poultry and fish
* Don’t eat any more protein than is necessary for your lifestyle and body weight (i.e. 15-20 grams per @ one time)
95
Are diverticulosis and diverticulitis the same?
No. [Diverticulitis](https://www.webmd.com/digestive-disorders/understanding-diverticulitis-basics) happens if one or more of the pockets gets **inflamed or infected**. This can cause severe pain in your belly. Diverticulosis often brings no symptoms at all.
96
How many carbs are allowed on the keto diet?
**usually less than 50 grams per day** (less than 10% of total daily calories from carbs)
97
When did initial concerns about body fat start to creep in?
1950s, 60s, and 70s (think Coca-Cola commercial from 1961)
98
What things did we see in the 1980s, 90s, & early 2000s that relate to food changes?
* Fast food, take-out pizza, super-sizing, eating more, & sugary beverages!
* A drastic change to our **food supply** (U.S. Government and food companies)
* The arrival of the **‘obesity epidemic’** and the **low-fat movement**
99
What things do we see in modern times related to food and body image?
* **60%** of Canadians **over weight**
* Yet an unrealistic obsession for ultra-low body fat… a ‘model body’ or ‘6-pack’ abs
* More **extreme fitness** trends
* More **extreme dieting**!
* Increased mental health issues?
100
What is the typical macro breakdown for the North American diet?
50-60% Carbs… 15% Protein… 25-35% Fats
101
Who created the Zone Diet?
Dr. Barry Sears
102
Why were the Atkins Diet and the Zone diet created?
Created for **diabetics** to control insulin response
103
What is the macro breakdown for the Atkins and Zone diets?
40% Carbs… 30% Protein… 30% Fats
104
What macro breakdown is sought by Paleo, Primal, Keto Diets?
5-10% from Carbs… 25% from Protein… 65-70% from Fats
105
Who developed the primal diet?
Mark Sissons
106
How many carbs are targeted on the primal diet?
50-150 grams/day
107
How does the body utilize nutrients from food for energy?
* Our bodies use **two primary fuel sources**… carbs (from plants) and fats.
* The **brain runs on glucose** (a sugar from carbohydrates).
* Restricting carbs forces your body to produce **‘ketones’**… a compound **produced from fatty acids in the liver.**
* Ketones are an **alternative source of fuel for the brain** (since your brain needs fuel!)
* Production of ketones cause your body goes into a state is called ‘ketosis’… and it **forces the body to use fat for energy.**
* Carbohydrate energy (**glycogen & glucose) is not available**.
108
What is a true ‘ketogenic’ diet?
* An **extreme form** of a ‘low carb & high fat’ diet
* **Restriction of carbohydrates** as low as **20-30 grams** carbs/day (\<10%)
* Example… one banana is approximately 30 grams of carbs!
* You must **increase your Protein consumption** (can be good and bad)
* You must **increase your Fat consumption** (can be good and bad)
109
What can you eat in a ‘ketogenic’ diet?
* Fats (saturated and oils)
* Eggs
* Beef, Pork, Chicken, Turkey, Seafood
110
What can you eat with ‘low carb’ diet?
* Full fat dairy
* Low carb veggies, leafy greens
* Nuts and seeds
* Berries
111
What can’t you eat in a ‘keto’ diet?
* Grains… Bread (even whole grains)
* Pasta
* Rice
* Milk (dairy is the best source of protein!)
* Corn (fiber, protein)
* Fruits & Veggies (vitamins, antioxidants)
* Beans (fiber, protein)
* Sugar
112
What are some possible benefits of ‘keto’ diets?
* You will **lose body fat initially** because you force your body to **burn fat as a fuel**
* **Possible** benefits in **prevention of certain diseases** such as cancers, heart disease, acne, nervous system diseases, Alzheimer’s, dementia, etc… because of a _drastic cut in sugars consumed_
* **Beneficial insulin response** for those who are _diabetic or pre-diabetic_
113
What is the true key to ‘burning body fat’?
Exercise in a **_glycogen depleted state_**
* **Morning aerobic exercise**… just have a coffee and some protein, then workout!
* If glycogen (from carbs is available, your body will burn that first)
* Carbs before exercise if ‘performance’ is your goal
114
What are possible risks or side effects of ‘keto’ diets?
* Deprives the brain of glucose (brain’s primary fuel)
* **Headaches, lack of focus, concentration**
* **Lower** blood pressure, dizziness
* Cramps and muscle soreness
* Kidney stones
* **Constipation** (low fiber)
* **Disturbs gut bacteria** and cause GI discomfort, irregularity issues
* Bad breath and body odor
* **Fatigue (the ‘Keto’ flu)**
* **Nutrient deficiencies (**vitamins, minerals, antioxidants)
* Increased risk of heart disease (saturated fat, lack of benefits of whole grain consumption)
* **Social isolation** (try hosting or going to dinner with a Keto person)
* Disordered eating (a lot of stress and anxiety created)
* Keto is not safe for those with any conditions involving their **pancreas, liver, thyroid or gallbladder (think pglt - piglet - pancreas, gallbladder, liver, thyroid)**
115
What are some key take home messages regarding the keto diet?
* Fine for **short term ‘kick-starting’ loss of fat loss** or if significant losses are necessary for health reasons
* Recommendation is to only be on this type of extreme low carb/high fat diet for a **maximum of 6 months**, then start to *re-introduce healthy plant foods (carbohydrates) back into your diet*
* The Keto diet is **not for an athlete needing to ‘perform’ well**.
* Athletes can train their bodies to burn fat more efficiently and spare carb fuel by training in a glycogen depleted state a few times per week
* But they _must consume Carbs before games, races, performances_
116
What is the best long-term plan for a healthy diet?
* **90% of carbs in the ‘complex’** form (starches, fiber)
* **Only 10%** in the form of **sugars**
* **Reduce sugary beverages**! 4g = 1 teaspoon (1 can of pop = 10 tsp)
* Consume **healthy protein (balance of animal and plant proteins)**
* Consume **healthy fats (primarily unsaturated**… which are actually oils, not fats)
* If you’re not an athlete training for performance, you’re probably best consuming **Carbohydrates in the range of 2-3 grams/kg/day**
117
What are lipids?
* A collective term referring to **fats & oils**
* ‘fatty acids’ made up of molecules of carbon & hydrogen
118
What are fats?
lipids **solid** at room temp (more hydrogen ions)
119
What are oils?
lipids **liquid** at room temp (less hydrogen ions)
120
How many calories per gram do lipids provide?
**9** calories per gram
121
Which source of lipids provides 100% kcals as lipids?
salad dressing, butter, margarine, mayo
122
Which source of lipids provides 80% kcals as lipids?
nuts, avocados, bacon, bologna
123
Which source of lipids provides 75% kcals as lipids?
peanut butter, cheddar cheese
124
Which source of lipids provides 60% kcals as lipids?
marbled steak, hamburger
125
Which source of lipids provides 50% kcals as lipids?
chocolate, ice cream, donuts, whole milk
126
Which source of lipids provides 35% kcals as lipids?
lean meat, eggs, cakes, pie
127
Which source of lipids provides 15% kcals as lipids?
bread, bagels
128
Which source of lipids provides 0% kcals as lipids?
fat-free foods
129
What is example of hidden fat in our diet?
2 strips of bacon = 8 grams of fat, but 1 muffin = **_16 grams of fat!_**
130
What is the new recommendation for daily lipid intake needs?
The \*\*\*new recommendation\*\*\* is: **20 – 35% of total kcals from Lipids** which usually works out to **1g/kg body weight per day**.
131
What has the Canadian trend been over the years for lipid consumption?
1981 Average = 85 grams/day
2001 Average = 100 grams/day
2009 Average = 90 grams/day
132
How can healthy lipid intake be met on a daily basis?
consuming **2 – 4 tablespoons of plant oil daily** (within foods… not swallowing tablespoons of oil!)
133
What are the two ‘types’ of lipids?
**Saturated** Fats (**solid** @ room temp) Animal Fats (dairy & meat)
**Unsaturated** Fats (**liquid** @ room temp) Plants… canola, olive, peanut, corn, soybean oils Nuts, seeds, avocados
134
What effects do saturated fats have in the body?
Increases LDL cholesterol (bad stuff!)
135
What effects do unsaturated fats have in the body?
* Decreases LDL cholesterol
* Improves HDL (good stuff!)
136
Do lipids dissolve in water?
No
137
What are the four classes of fats & oils?
* Fatty Acids
* Triglycerides
* Phospholipids
* Sterols (i.e. cholesterol)
138
What is the simplest form of lipids found in body (building blocks)?
fatty acids
139
What is the make-up of triglycerides?
* 3 fatty acids (‘tri’) bonded to glycerol (an alcohol)
* Fat in foods
* Fat in your blood stream, liver, and muscles tissues
* Some sugars gets converted to fat in bloodstream!
* High fructose corn syrup
140
What is the most common type of lipids found in body & foods ?
triglycerides
141
What are the characteristics of phospholipids?
* Similar structure to triglycerides (built on glycerol)
* Phospholipids exist throughout the body, **particularly in the brain**
* They **participate in fat digestion** and play an **important structural role in cell membranes**
* The body can make all the phospholipids it needs… considered a **‘non-essential’ lipid**
142
Are phospholipids considered essential or non-essential?
**non-essential;** the body can make all of the phospholipids that it needs
143
What is the most common type of sterol?
Cholesterol
144
What foods are high in cholesterol?
* Egg yolks, organ meats (liver, kidney) are high
* Beef, chicken, and fish also high in cholesterol
145
What are the two types of cholesterol?
* LDL (low density lipoproteins) = ‘bad’ cholesterol
* HDL (high density lipoproteins) = ‘good’ cholesterol
146
What are the characteristics of LDL?
* Triglycerides (like ‘cream’ in blood… not good!)
* Your LDL, the _unhealthy_ cholesterol, should be **_under 100_**
147
What are the characteristics of HDL?
* Lowers triglycerides (the ‘cream’ in blood); **helps rid** the body of the bad LDL cholesterol
* Your HDL, the _healthy_ cholesterol, needs to be **_50 or better_**
148
Is cholesterol considered an essential or non-essential lipid?
The body can make all the cholesterol it needs… therefore it’s considered a ‘**non-essential’ lipid**.
149
How many essential fatty acids are there?
**Two:** Omega 3 fatty acids and Omega 6 fatty acids
150
Which Omega fatty acid do we not get enough of?
Omega 3 fatty acids
151
Where can you find Omega 3 fatty acids in food?
Fish (salmon, sardine), flaxseed, nuts
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Where can you find omega 6 fatty acids?
Grains, corn, grain fed beef & chicken
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What are some of the effects in the body of omega-3 fatty acids: alpha-linolenic acid?
* Reduces inflammatory processes in body & blood clotting
* Supports brain function
* Benefits vision, immune system, skin, hair
* Eases symptoms of depression, anxiety
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How much of an omega 3 supplement is recommended per day?
**1 gram** Omega 3 supplement per day
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What are the effects of omega 6 fatty acids in the body?
* Regulates blood pressure
* But… too much can increase blood clotting and inflammation
* Caution in over-consuming Omega 6!
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How do we get Omega 3 & Omega 6 Fatty Acids?
* Found in mayonnaise, salad dressings, fish, canola oil, soy bean oil, walnuts, and flax seed.
* Recommendation to **eat 2 servings of fish per week**
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Are there any concerns with consuming fish?
Yes, there can be.
High levels of **mercury** in fish… albacore tuna
Look for lower levels of mercury… salmon, sardines, shrimp
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What are some examples of foods that have ‘hidden’ lipids?
* Milk (1, 2, and 3.25 %)
* Pastries, cake, cookies
* Cheese
* Crackers, French fries
* Ice cream
* Hot Dogs
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Which lipids are considered good lipids (unsaturated)?
* Virtually all **plant lipids**
* Nuts & Seeds
* Fish
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What lipids are considered bad lipids (saturated)?
* Dairy fat
* Animal fat
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What lipids are considered very bad lipids?
* Partially hydrogenated
* Trans fats
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What is fat hydrogenation?
* In some food production, solid fats work better than liquid
* Example: Pastry crust (to keep it flaky vs. greasy)
* Oils are *saturated with hydrogen via ‘hydrogenation*
* This process **turns ‘liquid’ lipids… into ‘solid’ lipids**
* Partial hydrogenation produces a ‘semi-solid’ product
* Hydrogenation of fatty acids creates trans fatty acids! (bad)
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What is the danger of trans fats?
* Increases LDL cholesterol (bad) & decreases HDL (the good cholesterol)
* Transfatty Acids… increases blood cholesterol even **more than saturated fat does!**
* It’s a ‘**double-whammy**’! It **increases inflammation** in the body and **increases the risk of cardiovascular disease**
* Since the early 2000s, public pressure forced manufacturers to reduce or eliminate trans fats from products.
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Since what year have trans fats been listed on nutrition labels?
2005
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How do you know if there is a lot of trans fat in a food?
If ‘**partially hydrogenated vegetable oil**’ is one of the _first 3 ingredients_ on the packaging, there is a significant amount of trans fat in the product
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How can you minimize trans fat intake?
To minimize trans fat intake, limit consumption of: Fried foods, pastries, pie, flaky bread products (croissants), crackers, biscuits… and donuts!
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Why do ‘Hydrogenated Oils/Fats Cause Disease?
We Are Unable to ‘Burn’ Them for Energy (think of the twinkie torch video)
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Why do we need lipids?
* Provide energy (9 kcals per gram)
* Primary fuel for muscles ‘at rest’ or during ‘low to moderate intensity’ activity
* Prevents breakdown of protein for energy
* Extreme low-fat diets ‘teach’ your body to store fat.
* Plays a role in brain function (nerve impulses)
* Insulates and protects some organs (i.e. kidneys)
* Athletes that are too lean… danger of internal injury
* Transport fat-soluble vitamins (A-D-E-K)
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In addition to nutrients, what effect do lipids have on food?
* Provide **flavor** and **appealing textures**
* Flavors dissolve in fat when cooking (i.e. seasoning, spices)
* Fat **fulfills our hunger needs** (makes us feel full)
* Lipids make food flavorful! We crave these foods and all are not ‘unhealthy’… just beware of over-indulging in restaurant food and read labels when grocery shopping.
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Dieticians of Canada recommendation for daily fat intake:
**20 - 35% of total kcals** from lipids (1g/kg body weight per day)
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What are some key lipid recommendations?
* Try to **reduce ‘saturated’ fat**… less than 10% of fat intake
* Have ‘**unsaturated fats’ dominate** fat sources in the diet… 90%+
* _Avoid ‘transfats’ and ‘hydrogenated oils’, altogether_
