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2170 > Unit 3 > Flashcards

Unit 3 Flashcards

1
Q

What is Fat (Lipid)

A
  • an organic compound
  • are lipid soluble (bc theyre soluble in organic solvents) and are insoluble in water
  • “fat”
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2
Q

What is the role of body fat

A
  • Storage of excess food energy (unlimited capacity → grow in size)
  • Provides energy (fuels muscular work; 60% of body’s energy during rest; body runs out of energy from food → turns to body stores; if fat is broken down for energy, carbs must be avail)
  • Padding (protect internal organs from shock)
  • Insulation
  • Form cell membranes
  • Converted into other materials (ex: hormones, bile, vitamin D)
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3
Q

What are the different types of lipids

A

triglycerides, phospholipids, sterols

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4
Q

What are triglycerides

A
  • main form found in body and foods
  • fats and oils

composition:
- 3 fatty acids
- 1 glycerol backbone

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5
Q

What are phospholipids

A

lecithins = type of phospholipid
- soluble in fats and water

composition:
- 2 fatty acids
- 1 phosphate group
- 1 glycerol backbone
- choline molecule (a nutrient)

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6
Q

What is the role of Phospholipids

A
  • constituents of cell membranes
  • emulsifiers: mix both water and fat → fat disperses in water → emulsion (help keep fats in solution of watery blood and body fluids)
  • some generate signals inside cells in response to hormones (i.e., insulin) → help alter body conditions
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7
Q

What are Sterols

A
  • large, complex molecules of interconnected rings of C
  • cholesterol, vit D, sex hormones, bile
  • found in: meats, eggs, fish, poultry, dairy (↑chol = organ meats (liver, kidneys), eggs; ↓chol = cheese, meats)
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8
Q

How are fatty acids classified

A

Chain length
- short, med, long
- num of carbon in a FA

Saturation
- num. of hydrogen atoms the carbon in a FA are holding (affects the firmness of FA @ room temp.)

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9
Q

What are Saturated Fatty Acids

A
  • every avail C filled to capacity w/ H atoms
  • loaded with H atoms
  • single bonds
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10
Q

What are Unsaturated Fatty Acids

A
  • some H atoms are missing in the chain
  • these missing points = points of unsaturation (hence why they’re unsaturated)
  • contain at least 1 double bond
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11
Q

What are the different types of unsaturated fatty acids

A

Monounsaturated, polyunsaturated

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12
Q

What are monounsaturated fats

A
  • contain 1 point of unsaturation
  • ex. oleic acid in olive oil
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13
Q

What are polyunsaturated fats

A
  • 2 or more points of unsaturation
  • omega-6 (linolenic acid)
  • omega-3
    1. linolenic acid
    2. EPA (eicosapentaenoic acid)
    3. DHA (docosahexaenoic acid)
    4. it is found in oils of some fish (salmon, mackerel, char, herring, cod, etc and human milk)
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14
Q

What are Hard & Soft fats

A

shorter chain, unsat = softer at room temp; melt more readily
- ex. lard, chicken fat, safflower oil
- lard = ↑ saturated (hardest)
- chicken fat = ↓ saturated (soft)
- safflower oil = unsaturated (liquid)

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15
Q

Stability of Fats

A

become rancid if
- exposed to oxygen
- polysaturated fatty acid
- oxidation of unsaturated fats

saturated fats have a high resistant or oxidation, so become less rancid

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16
Q

What is Hydrogenation

A
  • adding H atoms to points of unsaturation
  • makes polyunsaturated fats more saturated
  • prolongs shelf life (protects against oxidation)
  • ↑solidity
  • produces trans fatty acids
17
Q

Saturated versus Unsaturated Fats

A

Saturated
- solid at room temp
- ↑risk of heart disease
- ↑blood cholesterol
- ↑LDL & HDL (bad!)
- food sources: cheese, meats

Unsaturated
- ↓risk of heart disease
- ↓LDL, ↑HDL (good)
- food sources: olive oil, avocado

18
Q

What are trans-fats

A

hydrogen atoms next to double bonds, opposite sides of carbon chain
- ↑risk of heart disease
- ↑blood cholesterol (↑LDL, ↓HDL - like saturated fats)
- food sources: fries, chips, candy

19
Q

Digestion and absorption of lipids

A

Goal of fat digestion = breakdown triglycerides to monoglycerides, fatty acids, glycerol (breakdown to smaller molecules body can absorb and use)

20
Q

What is the role of dietary fats in CVD risk

A

↑blood cholesterol = ↑LDL, ↓HDL

21
Q

What are LDLs

A

aka low density lipoprotein
- ↑ LDL = ↑ risk of CVD (r/t high saturated and trans-fat intake)

lower LDL intake by:
- maintaining a healthy body weight
- increasing soluble fibre intake
- decreasing saturated and trans-fat intake

22
Q

What are HDLs

A

aka high density lipoprotein
- ↓ HDL = ↑ risk of CVD (they’re good for you!!)

increase HDL intake by:
- maintaining a healthy body weight
- regular exercise
- quit smoking

23
Q

Foods with Saturated Fats

A
  • meats, bacon
  • cheese, whole milk products, butter
  • cream cheese, sour cream, shortening, lard
  • oil (coconut, palm)
24
Q

Foods with Trans-Fat

A
  • fried foods, fast foods
  • margarine
  • baked goods (donuts, cakes, cookies)
  • snacks (popcorn, chips, crackers)
25
Q

The role of dietary cholesterol on blood cholesterol values

A

have little to no effect on blood cholesterol levels

26
Q

What are dietary and lifestyle interventions to lower the risk of CVD

A
  • exercise/physical activity (at least 30 mins of moderate intensity activity)
  • cessation of smoking (or decreasing it)
  • ↓ sat/trans fats, ↑ unsat fat, choose ↑ soluble fibre foods (oats, barley, legumes, fruits)
27
Q

Dietary and lifestyle interventions to manage Hypertriglyceridemia

A

Hypertriglyceridemia
- ↑ blood triglycerides
- ↑ risk of CHO

Dietary and Lifestyle Interventions
- decrease refine card intake, simple sugars and alcohol intake
- maintain healthy body weight and regular exercise

28
Q

Health Benefits of EPA and DHA

A
  • protect against heart disease
  • ↓ blood triglycerides, ↓ BP
  • protect against irregular heartbeats
  • defend against inflammation
  • risks = ↑ LDL, suppresses immune system, affect wound healing
29
Q

How do you increase Omega-3 Fatty Acids intake

A

↑ fatty fish
- at least two 3.5 oz servings each week
- eat foods with low mercury (sardines, canned light tuna, salmon)
- choose foods over supplements

30
Q

What is Metabolic Syndrome

A
  • cluster of metabolic abnormalities associated w ↑ risk of CVD and T2DM
  • diagnosed if at least 3 of the following are met:
    1. hyperglycemia
    2. abdominal obesity
    3. hypertriglyceridemia (↑ blood triglycerides)
    4. ↓ HDL cholesterol
    5. HTN
31
Q

Nutrition Recommendations for Dietary Fats

A
  • AMDR (acceptable macronutrient distribution rate) fat = 20-35%
  • saturated fat = <10%
  • transfat= 0mg
  • omega-6 = 5-10%
  • omega-3 = 0.6-1.2%
  • 2-3g EPA & DHA daily
  • sodium = <1500mg/daily
  • cholesterol = <300mg/daily
32
Q

What are food sources of fat and ways to lower overall fat intake

A
  1. monounsaturated
    - avocados, oil (canola, olive, peanut, sesame), almonds, cashews, peanuts, olives, peanut butter, sesame seeds
  2. polyunsaturated
    - omega-6 (margarine, corn oil, walnuts, mayo, salad dress, pumpkin seeds)
    - omerga-3 (fatty fish, walnuts, canola/soybean/walnut oil, yeast)
  3. saturated (meats, bacon, cheese, whole milk products, butter, cream cheese, sour cream, shortening, oil (coconut/palm)
  4. trans (fast food, fried foods, baked goods (donuts, cakes, cookies), popcorn, chips, crackers, margarine (hydrogenated))

lower fat intake
- fat-free milk, eat less meat, olestra, artificial fats

33
Q

Health benefits of Olive Oil

A

decreases CVD risk by decreasing blood clotting factors, bp, LDL and total cholesterol

34
Q

Health benefits of a Mediterranean diet

A

fresh whole foods
- little meat
- few eggs
- some fish and poultry
- crusty breads, whole grains, potatoes, pasta, vegetables, legumes, feta and mozzarella, yogurt, nuts and fruits

“good fats”
- olive oil, olives to replace saturated fats (butter, coconut/palm oil, margarine, lard, shortening)

benefits
- increased mono and poly-unsaturated fats
- starch and fibre-rich carbs (so its good for the heart as it lowers BP)

35
Q

Health benefits of Nuts

A

decrease CVD & diabetes risk
- contain mono and poly-unsaturated fats than saturated fats
- sources: almonds, cashews, walnuts, peanuts

36
Q

Health benefits of Fish

A
  • decreased CVD risk = good for the heart
  • best source of EPA and DHA (it may contain mercury)

2170 (4 decks)

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