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nutrition > Chapter 6 > Flashcards

Chapter 6 Flashcards

1
Q

What are some of the primary functions of fats/lipids?

A

-make hormones
-add flavor and texture
-provide energy
-insulate body
-protect organs
-aid in transport and absorption of fat-soluble vitamins
-make hormones

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2
Q

What are the four fat-soluble vitamins?

A

A,D,E,K

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3
Q

Why are low-fat foods not always a healthy alternative to the regular version of the food?

A

Contain added sugars

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4
Q

What is leptin and how does it impact our appetite?

A

Hormone made by fat cells that decreases appetite

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5
Q

Where is leptin produced?

A

adipose tissue

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6
Q

How would leptin resistance affect someone?

A

decrease in ability of leptin to suppress appetite or increase your body’s energy use

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7
Q

What is ghrelin and how does it impact our appetite?

A

Hormone made by fat that increases appetite

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8
Q

Where is ghrelin produced?

A

stomach

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9
Q

How would the overproduction of ghrelin impact someone?

A

Causes severe obesity, extreme hunger, and learning difficulties

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10
Q

What are some high fat foods?

A

vegetable oil
butter
avocado
mixed nuts
peanut butter

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11
Q

The lipid family includes

A

triglycerides, phospholipids, sterols

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12
Q

The most common lipid found in foods and in the body?

A

triglycerides

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13
Q

What is the difference between fats and oils?

A

fats= solid @ room temp
oils= liquid @ room temp

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14
Q

What are examples of fats and oils?

A

Fats= butter & lard
Oils= olive oil & canola oil

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15
Q

Triglycerides consist of 3 ___ attached to a ___ backbone.

A

fatty acids, glycerol

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16
Q

Diglycerides

A

Triglyceride that has lost 1 fatty acid

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17
Q

Monoglycerides

A

Triglyceride that has lost 2 fatty acids

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18
Q

Animal or plant foods have saturated fatty acids?

A

animal foods

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19
Q

Animal or plant foods contain mono- and polyunsaturated fatty acids?

A

plant foods

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20
Q

What are two plant foods that contain a higher proportion of saturated fat?

A

coconut and palm oil

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21
Q

Esterification

A

process of attaching fatty acids to a glycerol

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22
Q

Ester bond

A

formed btw a fatty acid & a glycerol

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23
Q

De-esterification

A

release of fatty acids from glycerol

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24
Q

Re-esterification

A

reattaching a fatty acid to glycerol that has lost a fatty acid

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25
Q

Hydrolysis

A

reaction that releases fatty acids from glycerol

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26
Q

How do the carbon chains of fatty acids differ?

A

-# of carbons
-saturated with hydrogen (no bonds)
-shape of chain

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27
Q

How many kcal/g do all fats contain?

A

9kcal/g

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28
Q

What is the predominant fatty acid form found in the American diet?

A

long-chain fatty acids

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29
Q

Long-chain fatty acids

A

Carbon#: 12 or more
Food source: beef, pork, lamb and plant oils
How are they transported after absorption? lymphatic system

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30
Q

Medium-chain fatty acids

A

Carbon#: 6-10
Food source: coconut and palm kernel oils
How are they transported after absorption? circulatory system

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31
Q

Short-chain fatty acids

A

Carbon#: less than 6
Food source: milk, butter
How are they transported after absorption? circulatory system

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32
Q

What does it mean if a fatty acid is saturated?

A

-no double bonds (saturated with hydrogen)

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33
Q

What does it mean if a fatty acid is unsaturated?

A

-double bonds present

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34
Q

How many double bonds are in a MUFA?

A

one double bond

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35
Q

How many double bonds are in a PUFA?

A

at least two double bonds

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36
Q

Unsaturated fats are liquid at room temp bc?

A

Fats with double bonds are harder to stack b/c they start to curve

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37
Q

What is homogenization?

A

process of reducing a substance to extremely small particles and distributing it uniformly

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38
Q

What is hydrogenation?

A

pump hydrogen into oil so that it becomes more solid

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39
Q

Why did manufacturers start using hydrogenation?

A

extends shelf-life

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40
Q

What fat is formed from partial hydrogenation?

A

tans-fat (is illegal now)

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41
Q

A food can be considered trans-fat free if it contains less than?

A

0.5g/serving

42
Q

What is the omega end?

A

methyl end (CH3)

43
Q

What is the delta end?

A

carboxyl (COOH)

44
Q

What does 18:2 w6 mean in terms of carbons, double bonds, and the location of the double bonds?

A

carbon=18
double bonds= 2
location of double bonds= 6
starts at methyl end (omega)

45
Q

What does 18:2 Δ9, 12 mean in terms of carbons, double bonds, and location of the double bonds?

A

carbon=18
double bonds=2
location of every double bond= 9 & 12
starts at methyl end (delta)

46
Q

What are essential fatty acids?

A

must come from food bc body cannot make them

47
Q

How many essential fatty acids are there and what are they?

A

Alpha-linolenic acid
Linoleic Acid

48
Q

ALA

A

-omega 3 fatty acid
-makes EPA & DHA (fetal development) and certain eicosanoids (hormone-like compounds)

49
Q

LA

A

-omega 6 fatty acid
-makes Dihomo-gamma-linolenic acid and Arachidonic acid and certain Eicosanoids

50
Q

Both ALA and LA are examples of what fatty acid?

A

polyunsaturated fatty acids

51
Q

How do omega-3 fatty acids (EPA) impact the body?

A

reduces depression and risk of heart disease
proper fetal development and healthy aging

52
Q

What are sources of omega-3 (EPA) fatty acids?

A

fish oil, breastmilk, cod liver, cold-water fatty fish

53
Q

How do omega-6 fatty acids impact the body?

A

stimulate skin and hair growth
maintain bone health
regulate metabolism
maintain the reproductive system

54
Q

What are sources of omega-6 fatty acids?

A

beef, poultry, safflower oil, sunflower oil, corn oil

55
Q

Is the American diet more pro-inflammatory or more anti-inflammatory?

A

pro-inflammatory

56
Q

What is DHA?

A

most abundant omega-3 fatty acid in the brain
functions= adequate brain development in children, impacts adult brain structure and signaling systems, nervous system development, optimal memory function

57
Q

What are eicosanoids?

A

hormone-like compounds

58
Q

What are some of the functions of different eicosanoids?

A

-regulate blood pressure, blood clotting, sleep/wake cycles, body temp, inflammation, stomach secretions, immune and allergic reactions
-regulate cell division rates
-maintain normal kidney function and fluid balance
-direct hormones to their targets

59
Q

Monounsaturated fat sources?

A

olive oil, canola oil, peanut oil

60
Q

Polyunsaturated fat sources?

A

sunflower oil, safflower oil, corn oil

61
Q

Trans Fatty acids sources?

A

margarine, shortening, processed food

62
Q

What are the functions of triglycerides?

A

-concentrated source of energy
-insulate and cushion vital organs, maintain body temp
-help transport essential nutrients in the bloodstream

63
Q

What is hypertrophy?

A

cells grow in size

64
Q

What is hyperplasia?

A

multiply in number

65
Q

How does the structure of a phospholipid differ from a triglyceride?

A

contain a phosphate head (hydrophilic and hydrophobic) (keeps things separated)

66
Q

What are the functions of phospholipids in the body?

A

cell membrane component and emulsifier

67
Q

What is an example of phospholipid emulsifier?

A

lecithin

68
Q

Best-known sterol

A

cholesterol

69
Q

Functions of cholesterol?

A

-has ringed structures
Make:
-sex hormones
-adrenal hormones
-cell membranes
-active form of Vitamin D
-bile

70
Q

Where is cholesterol found naturally?

A

foods of animal origin (milk, meat, seafood)

71
Q

Would it be a good idea to restrict an infant’s fat intake?

A

No, it is important for brain development

72
Q

What can happen if someone isn’t consuming enough essential fatty acids?

A

-diarrhea
-slowed growth
-delayed healing of wounds and infections
-flaky, itchy skin

73
Q

What is the Mediterranean diet high in?

A

olive oil, fruits, vegetables, whole gains, beans, nuts and seeds

74
Q

What foods are limited in Mediterranean diet?

A

cheese, yogurt, fish, eggs, and red meat

75
Q

What foods are consumed widely in Mediterranean diet?

A

olive oils

76
Q

What are some benefits of the Mediterranean diet?

A

-lower risk of disease
-increased longevity
-lower blood pressure
-lower risk of becoming obese/overweight

77
Q

How might diets high in ultra-processed foods and simple sugar impact blood lipid levels?

A

Can elevate blood lipid levels which increases risk of cardiovascular disease

78
Q

Where is fat digested?

A

mouth, stomach, small intestine

79
Q

What is gastric lipase?

A

breaks triglycerides into monoglycerides, diglycerides, and free fatty acids

80
Q

What is CCK?

A

triggers bile release

81
Q

What are lipoproteins?

A

lipids transported in blood

82
Q

What are lipoproteins made of?

A

lipids covered with a shell of proteins, phospholipids, and cholesterol

83
Q

Which lipoprotein transports dietary fats?

A

chylomicrons

84
Q

Chylomicron

A

primary component: triglyceride
key role: carries dietary fat from the SI to the cells

85
Q

VLDL

A

primary component= triglyceride
key role: produced by liver- release triglyceride to cells

86
Q

VLDL-> IDL-> LDL?

A

less triglyceride; more cholesterol

87
Q

LDL

A

BAD Cholesterol
Primary component: cholesterol
key role: carries cholesterol made by the liver and form other sources to the cells

88
Q

HDL

A

GOOD cholesterol
primary component: protein
key role: helps remove cholesterol from the cells and in turn excrete cholesterol from the body (reverse cholesterol transport)

89
Q

What is lipoprotein lipase?

A

enzyme attached to the inside of cell membranes
role: hydrolyzes triglycerides from the chylomicrons

90
Q

Receptor Pathway for Cholesterol uptake?

A
  1. LDL removed from blood by LDL receptors
  2. LDL broken-down into free cholesterol and protein
  3. cell is full and receptors stop taking LDL
91
Q

Atherosclerosis

A
  1. LDL is oxidized by free radials
  2. plaque formation in arteries
92
Q

High polyunsaturated fat intake

A

-increase amount of cholesterol deposited in arteries
-impair the immune system

93
Q

Excessive omega-3 fatty acid intake

A

-impair immune system
-allow uncontrolled bleeding= hemorrhagic stroke

94
Q

Non-modifiable risk factors

A

age, gender, race, genetics

95
Q

Modifiable risk factors

A

blood triglyceride and cholesterol levels, hypertension, smoking, physical inactivity, obesity, diabetes and other disease

96
Q

What are some dietary changes that can be made to prevent CVD?

A

eat fruits, vegetables, nuts, and plant oils (increase soluble fiber intake)
consume foods with antioxidants

97
Q

Total cholesterol optimal blood lipid level

A

<200mg/dL

98
Q

LDL cholesterol optimal blood lipid level

A

<100mg/dL

99
Q

HDL cholesterol optimal blood lipid level

A

above 40mg/dL for men
above 50mg/dL for women
Cardioprotective: >60mg/dL

100
Q

Triglyceride optimal blood lipid level

A

<150mg/dL

101
Q

Antioxidant nutrients

A

Vitamin A, D, C
Selenium, Zinc

nutrition (12 decks)

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