week 3: macronutrients - lipids

Question 1

what are the functions of lipids?

Answer 1

• provides energy
• stores energy for later use
• insulating & protecting body from extreme temp.
• transporting fat-soluble vitamins
• forms hormones
• protect organs against shock

Question 2

what are the 2 types of triglycerides?

Answer 2

glycerol, fatty acids

Question 3

what is triglycerides?

Answer 3

• major storage form of fat in body

- add flavour & texture to foods

Question 4

what is fatty acids?

Answer 4

• simplest form of lipids
• most abundant lipids in bod & foods
• made of Carbon, Hydrogen, Oxygen

Question 5

how are fatty acids been differentiated?

Answer 5

length of carbon chain, degree of saturation, location of double bonds

Question 6

what are the 3 types of lipids?

Answer 6

triglycerides, phospholipids, sterols

Question 7

describe PUFA

Answer 7

• carbon chain contain 2/more double bonds

- essential PUFA: omega-3, omega-6

Question 8

what are the benefits of omega-3

Answer 8

it reduces:

• blood clot formation
• inflammation
• irregular heart rhythm
• cancer

Question 9

what is the advantage of MUFA?

Answer 9

promotes cardiovascular health, prevent heart disease

Question 10

what is trans fat made through?

Answer 10

hydrogenation

Question 11

what is hydrogenation?

Answer 11

a chemical process by which hydrogens are added to monounsaturated & polyunsaturated fatty acids to reduce no. of double bonds, making fats more saturated (solid) & more resistant to oxidation

Question 12

describe phospholipids

Answer 12

• used by food industry as emulsifier

- are naturally in food like eggs, liver, soybean, peanut

Question 13

what are some products with emulsifier?

Answer 13

mayonnaise, chocolate, salad dressing, frozen desserts

Question 14

what is an example of phospholipids?

Answer 14

lecithin

Question 15

what is phospholipids used as?

Answer 15

emulsifier, to mix fat with water

Question 16

phospholipids - what are the products with emulsifier?

Answer 16

mayonnaise, chocolate, salad dressings, frozen desserts

Question 17

what are the sources of phospholipids?

Answer 17

eggs, liver, soybean, wheat germ, peanut

Question 18

what are the examples of sterols?

Answer 18

cholesterol (animals), plant sterols (plant)

Question 19

what is sterols important for?

Answer 19

bile acids, sex hormones, adrenal hormones, vitamin D

Question 20

is cholesterol an essential nutrient?

Answer 20

no

Question 21

what happens when there is excessive intake of cholesterol?

Answer 21

heart disease

Question 22

what does plant sterols do?

Answer 22

interfere with cholesterol absorption in body -> lower blood cholesterol level

Question 23

what are the sources of plant sterols?

Answer 23

margarine, milk

Question 24

what does diet consistently high in fat leads to?

Answer 24

– Elevated blood lipid profile
–Cardiovascular Disease (heart disease, stroke)
–Weight gain (overweight, obesity)
–Certain cancers (colon, rectum, prostate)

Question 25

what is blood lipid profile?

Answer 25

a result of blood tests

that reveal a person’s total cholesterol, triglyceride, and various lipoprotein

Question 26

what are the dietary recommendations?

Answer 26

1. Keep blood cholesterol at the desirable levels. For every 1% reduction in a high blood cholesterol level, there is a 2 to 3 % reduction in the risk of heart attack.
2. Substitute saturated fats for monounsaturated fats and omega-3 fats in the diet because both lower LDL cholesterol levels in the blood.
3. Eat generous amounts of fruits and vegetables as a source of antioxidants and other protective compounds in the diet.

Question 27

how to choose fats sensibly ?

Answer 27

At the Grocery Store:
•Read manufacturers’ labels to identify both the amounts and the types of fats contained in foods
• In the Kitchen: Cook and bake with vegetable oil, such as canola or olive oil, instead of butter, shortening, or margarine whenever
possible
• At the table: Limit your intake of butter, cream, margarine, vegetable
shortenings, palm oils, sour cream, and mayonnaise