Nutrition Unit 3: Lipids Flashcards
List 6 functions of lipids.
- Energy Reserve
- Padding
- Insulation
- Raw materials
- Energy stores
- Energy fuel
The chief form of fats in foods and the main storage form of fat in the body is:
Triglycerides/Fatty Acids
What is the structure of a triglyceride (TG)?
Carbohydrate Derivative+ Fatty Acid
What chemical reaction puts TGs together?
Condensation/Dehydration
What chemical reaction breaks TGs apart?
Hydrolysis
What is a saturated fatty acid?
There are no double bonds of carbon.
Is a saturated fat hard or liquid at room temperature?
Hard
What is an unsaturated fatty acid?
One or more double bonds of carbon.
Is an unsaturated fat hard or liquid at room temperature?
Liquid
What is a monounsaturated fat?
A fatty acid containing one point of unsaturation or one double bond.
What is a polyunsaturated fat?
Two or more double bonds.
What are the functions of essential fatty acids?
- Part of the cell membrane, nerves, and brain.
- Serves as raw materials.
- Essential for normal growth and vision in children.
In addition to linolenic acid, what are two (2) other sources of omega-3 fatty acids (FAs)?
- EPA
- DHA
What are three (3) benefits of fish oil in relation to heart disease?
- Thins blood
- Brings down inflammation
- Brings down TGs
- Promotes regular heart beat
How much fish/seafood is recommended per week?
8-12 oz per week.
Why is fish, but not fish oil supplements, the preferred source of omega-3 fatty acids?
- Increases bleeding
- Delays wound healing
- Raises LDL cholesterol
- Suppresses Immune function
List food sources of saturated fat:
- Coconut Oil
- Butter
- Beef fat
- Palm Oil
- Lard
- Chicken Fat
List food sources of monosaturated fat:
- Avocado Oil
- Olive Oil
- Canola Oil
- Peanut Oil
List food sources of polyunsaturates, and oh those listed, which are sources of omega-3 fatty acids (FA’s)?
- Safflower Oil
- Sunflower Oil
- Corn Oil
- Soybean Oil
- Walnut Oil
/Flax-seed Oil
/ Fish-oil
What are the two (2) functions of phospholipids?
- Emulsifier
- Keeps fat dispersed in water
Where is bile made and what is it used for?
Liver
Cholesterol is an example of what type of lipid?
Sterol
Cholesterol is part of what in the body and what is it used for?
Cell membrane. It is used make bile, hormones estrogen and testosterone, and vitamin D.
Is cholesterol essential?
No
What are food sources of cholesterol?
Poultry- Skin/ Yolk
Lipoproteins carry lipids in the blood and the lymph.
Which lipoproteins carries TGs from the intestines to the tissues?
Chylomicrons
Lipoproteins carry lipids in the blood and the lymph.
Which lipoprotein carries TGs and other lipids made in the liver to the various tissues in the body?
Very-low density lipoprotein (VLDL)
Lipoproteins carry lipids in the blood and the lymph.
Which lipoprotein transports cholesterol from the liver to other tissues such as muscle and fat?
Low density lipoproteins (LDL) You want low levels
Lipoproteins carry lipids in the blood and the lymph.
Whcih lipoprotein carries cholesterol from body cells and arteries to the liver for dismantling and disposal?
High density lipoproteins (HDL) You want high levels
How do you use more energy from fat and, thus, decrease fat stored in the body?
Increase energy/ decrease food
What is a trans fatty acid?
Fatty Acids (FAs) with unusual shapes. Can arise when hydrogens are added to unsaturated fatty acids.
What are the terms used on food labels to indicate there are trans fats in a food?
Partially hydro-generated or hydrogenated.
What does fully hydrogenated mean?
Indicates that the fat is saturated.
What foods may have trans fats in them?
- Coffee Creamers
- Margarine
- Desserts
- Frozen pizza
- Microwave popcorn
What are the three (3) negative health effects of trans fat?
- Raised LDL Cholesterol (that increases cardiovascular
disease. - Lowers HDL Cholesterol
- Increases inflammation- resistance.
Which lipids have the greatest potential to elevate blood LDL cholesterol?
Saturated/Trans fats
What is the DRI for total fat?
2–35g.
What is the American Heart Association’s recommendation for saturated fat?
No more than 5%-6% of total calories.
What is the Dietary Guidelines recommendation for saturated fat?
Less than 10%.
What is the American Heart Association’s recommendation for trans fats?
Avoid them.
Every serving of added fat has how many grams?
5 g.
Which foods from animals are a source of saturated fat and cholesterol?
- Poultry Skin
- Beef Fat
- Milk, Yogurt, Cheese
Which cuts of meat are lean cuts or low in fat?
Lean
Are plain grains, fruits, and vegetable naturally low in fat?
Yes, they are.
