Chapter 5

Question 1

A family of organic (carbon-containing) compounds soluble in organic solvents but not in water. Include triglycerides (fats and oils), phospholipids, and sterols. These and oils are present in almost all foods so you don’t need to make an effort to eat extra.

Answer 1

Lipids

Question 2

A member of the group of lipids known as sterols; a soft, waxy substance made in the body and also found in animal-derived foods.

Answer 2

cholesterol

Question 3

Lipids that are liquid at room temperature (70 F or 21 C). Lower risk for CVD and CHD. Olive oil is the best choice for health of the heart.

Answer 3

Oils

Question 4

Disease of the heart and blood vessels.

Answer 4

Cardiovascular disease (CVD)

Question 5

Disease of the arteries of the heart

Answer 5

coronary heart disease (CHD)

Question 6

Lipids fall into 3 classes:

Answer 6

-Triglycerides- 95% lipids are these
- Phospholipids (of which lecithin is one)
- Sterols (cholesterol is the best known of these)

Question 7

One of the three main classes of dietary lipids and the chief form of fat in foods and in the human body. It is made up of three units of fatty acids and one unit of glycerol.

Answer 7

Triglycerides

Question 8

One of the three main classes of dietary lipids. These lipids are similar to triglycerides, but each has a phosphorus-containing structure in place of one of the fatty acids. These are present in all cell membranes.

Answer 8

Phospholipids

Question 9

A phospholipid manufactured by the liver and also found in many foods; a major constituent of cell membranes.

Answer 9

lecithin

Question 10

One of the three main classes of dietary lipids. Have a structure similar to that of cholesterol.

Answer 10

Sterols

Question 11

Fats in the Body:

Answer 11

• Energy fuel: consist of 80-90% of resting body’s energy and most energy is used to fuel muscles
• Energy stores: fat is body’s chief form of stored energy
• Emergency reserve: fat is used in times of need as fuel for severe illness and starvation.
• Padding: protect internal organs from shock
• Insulation: fat under skin insulates internal tissue against cold temps
• Cell membranes: form major material of cell membranes
• Raw materials: fats can convert to hormones, bile, and Vitamin D
• Signaling: fat participates in cellular signaling pathways that affect cell functioning

Question 12

Fats in Food:

Answer 12

• Nutrients: provide essential fatty acids, fat soluble vitamins, and other needed compounds
• Transport: fats carry fat-soluble vitamins A, D, E , and K along with phytochemicals to assist in absorption
• Energy: provide concentrated energy source
• Sensory appeal: contribute to foods aroma, flavor, and physical sensation in the mouth
• Appetite: fat stimulate appetite
• Texture: make fried foods crisp and others tender
• Satiety: contribute to feeling of fullness

Question 13

Sacks of fat that secretes a huge variety of hormones and other compounds that help regulate appetite and influence other body functions in ways critical to health.

Answer 13

adipose tissue

Question 14

Within this, lipid is stored in a droplet. This droplet can greatly enlarge, and this membrane expands to accommodate its swollen contents. The more fat they store, the larger they grow. An obese person that have this may be many times the size of a thin person’s.

Answer 14

Fat cells

Question 15

Why is carbohydrates not the body’s major form of stored energy but fat is?

Answer 15

Carbohydrates: glucose is stored in the form of glycogen. Because glycogen holds a great deal of water, it is quite bulky and heavy, and the body cannot store enough to provide energy for very long.
Fats: Fats however, pack tightly together without water and can store much more energy in a small space. Gram for gram, fats provide more than twice the energy of carbohydrates or protein, making fat the most efficient storage form of energy.

Question 16

True or False?
The body fat of a person whose weight falls in the healthy range contains more than enough energy to fuel an entire marathon run or to battle prolonged illness.

Answer 16

True

Question 17

These foods are uniquely valuable in many situations. Example, a hunter or hike must consume a large amount food energy to travel long distances or to survive in intensely cold weather. An athlete must meet often enormous energy needs to avoid weight loss that could impair performance. For such a person, these foods most efficiently provide the needed energy in the smallest package. Although, for a person that is not expending much energy in physical work, those same foods my deliver many unneeded calories in only a few bites. These foods takes up less space and weighs less.

Answer 17

fat-rich foods

Question 18

Fat soluble vitamins:
Other lipid nutrients are:

Answer 18

A, D, E, and K
Fatty acids and essential fatty acids

Question 19

Fat also aids in the absorption of this, plant constituents that may be beneficial to health.

Answer 19

phytochemicals

Question 20

Organic acids composed of carbon chains of various lengths. Each has an acid end and hydrogens attached to all of the carbon atoms of the chain.

Answer 20

fatty acids

Question 21

Fatty acids that the body needs but cannot make and so must be obtained from the diet.

Answer 21

essential fatty acids

Question 22

True or False?
Fat gives food enticing aromas and flavors such as frying bacon. When a sick person refuses food, doctors often offer foods flavored with fat to spark appetite.
Fat also contributes to satiety, which can also make someone feel full and suppress the desire to eat. People can also easily overeat on fatty foods before the sensation stops because of the delicious taste

Answer 22

True

Question 23

The term fat refers to this, the major form of lipid found in food and in the body.

Answer 23

Triglycerides

Question 24

Very few fatty acids are found free in the body or in foods; most are incorporated into these large, complex compounds. The name almost explains itself: three fatty acids. Three fatty acids are attached to a molecule of glycerol to form this molecule. Tissues all over the body can easily assemble or disassemble them as needed. These make up most of the lipid present both in the body and in food.

Answer 24

Triglycerides

Question 25

An organic compound, three carbons long, of interest here because it serves as the backbone for triglycerides. A small, water-soluble carbohydrate derivative.

Answer 25

glycerol

Question 26

Fatty acids can differ from one another in two ways influencing the composition of fats in the body:

Answer 26

In chain length and in degree of saturation

Question 27

Triglycerides usually include mixtures of these acids. Depending on which of these are incorporated into a triglyceride, the resulting fat will be softer or harder at room temperature. Triglycerides containing mostly shorter-chain fatty acids or more unsaturated ones are softer and melt more readily at lower temperatures.

Answer 27

fatty acids

Question 28

Learn:
Each species of animal (including people) makes its own characteristic kinds of triglycerides, a function governed by genetics. Fats in the diet, though, can affect the types of triglycerides made because dietary fatty acids are often incorporated into triglycerides in the body. For example, many animals raised for food can be fed diets containing specific triglycerides to give the meat or milk products the types of fats that consumers demand.

Question 29

Refers to whether or not a fatty acid chain is holding all of the hydrogen atoms it can hold.

Answer 29

Saturation

Question 30

If every available bond from the carbons is holding a hydrogen, the chain is this; it is filled to capacity with hydrogen. Zigzag structure.

Answer 30

saturated fatty acid

Question 31

A triglyceride with three saturated fatty acids.

Answer 31

saturated fat

Question 32

Sometimes, especially in the fatty acids of plants and fish, the chain of fatty acids has a place where hydrogens are missing; an “empty spot”, or this.

Answer 32

point of unsaturation

Question 33

A fatty acid carbon chain that possesses one or more points of unsaturation.

Answer 33

unsaturated fatty acid

Question 34

With one point of unsaturation, the fatty acid is a what? With two or more points of unsaturation it is a what?

Answer 34

monounsaturated fatty acid, polyunsaturated fatty acid (often abbreviated PUFA)

Question 35

Often, a single triglyceride contains both saturated and unsaturated fatty acids of varying lengths, making it a what?

Answer 35

mixed triglyceride

Question 36

The degree of saturation of the fatty acids in a fat affects the temperature at which the fat melts. Generally, the more unsaturated the fatty acids, the more liquid the fat will be at room temperature. When butter and oil are both at room temperature, the saturated fats of the butter keep it solid—it has a higher melting point.

Answer 36

Melting Point

Question 37

The more saturated the fatty acids, the more solid the fat will be at room temperature. Beef tallow ( a type of beef fat) is most saturated than chicken fat which is somewhat soft and safflower oil, which is the most unsaturated and liquid at room temperature.

Answer 37

Fat Hardness

Question 38

Contain any number of unusual fatty acids- formed during processing.

Answer 38

trans fats

Question 39

Fat of homogenized milk. Normally collects and floats as a layer of cream (butterfat) on top of the watery milk fluids. Once skimmed from the milk and churned into butter, this quickly hardens in the refrigerator.

Answer 39

saturated milk fat

Question 40

During this, heated milk and cream are forced under high pressure through tiny nozzle openings to finely divide and disperse the fat droplets evenly throughout the milk. Thus, fluid milk can be a source of saturated fat that remains liquid at cold temperatures. In other words, it is a process by which milk fat is evenly dispersed within fluid milk; under high pressure, milk is passed through tiny nozzles to reduce the size of fat droplets and reduce their tendency to cluster and float to the top as cream.

Answer 40

homogenization

Question 41

Learn:
Most vegetable and fish oils are rich in polyunsaturated fatty acids. Some vegetable oils are also rich in monounsaturated fatty acids. Animal fats are generally the most saturated. But you have to know your oils—it is not enough to choose foods with plant oils over those containing animal fats. Coconut oil, for example, comes from a plant, but its fatty acids—even those of the heavily advertised “virgin” types—are more saturated than those of cream.(By the way, no solid evidence supports claims made by advertisers for special curative powers of coconut oil.) Palm oil, a vegetable oil used in food processing, is also highly saturated. Likewise, shortening ( made from vegetable oil commonly used for frying foods or in baked goods to achieve a “short”, or flaky, texture.) , stick margarine, and commercially fried or baked products may claim to be or use “all vegetable fat,” but much of their fat may be saturated

Question 42

Consists of a molecule of glycerol with fatty acids attached, but contains two, rather than three, fatty acids. In place of the third is a molecule containing phosphorous, which makes this soluble in water, while its fatty acids make is soluble in fat. This versatility permits any of these to play a role in keeping fats dispersed in water- it can serve as an emulsifier.

Answer 42

Phospholipids

Question 43

A substance with both water-soluble and fat-soluble portions that mixes with both fat and water and permanently disperses the fat in the water, forming an emulsion.

Answer 43

emulsifier

Question 44

Food manufacturers blend fat with watery ingredients by way of this. The process of mixing lipid with water by adding an emulsifier.

Answer 44

emulsification

Question 45

Other dressings, such as mayonnaise, are also made from vinegar and oil, but they never separate. The difference lies in a special ingredient of mayonnaise, this emulsifier of egg yolks. This, a phospholipid, blends the vinegar with oil to form a stable emulsion; spreadable mayonnaise. Health promoting properties, such as the ability to lower cholesterol, are sometimes attributed to this., but people making these claims profit from selling supplements. Supplements with this in it have no special ability to promote health-the body makes all of this the body needs.

Answer 45

Lecithin

Question 46

A mixture of 2 liquids that do not usually mix, in which tiny particles of one liquid are held suspended in the other.

Answer 46

emulsion

Question 47

Play key structural and regulatory rolls in the cells. Bind together in a strong double layer that forms the membranes of cells. Because these have both water-loving and fat-loving characteristics, they help fats travel back and forth across the lipid membranes of cells into the watery fluids on both sides. In addition, some generate signals inside the cells in response to hormones, such as insulin, to help modulate body conditions.

Answer 47

Phospholipids

Question 48

Such as cholesterol, these are large, complicated molecules consisting of interconnected rings of carbon atoms with the side chains of carbon, hydrogen, and oxygen attached. Others include vitamin D, which is made from cholesterol, and the familiar steroid hormones, including the sex hormones.

Answer 48

Sterols

Question 49

Serves as the raw material for making emulsifiers in bile. Also important in the structure of the cell membranes of every cell, making it necessary to the body’s proper functioning. Along with lecithin, this can be made by the body. Forms the major part of the plaques that narrow in atherosclerosis.

Answer 49

Cholesterol

Question 50

A disease of the arteries characterized by lipid deposits known as plaques along the inner walls of the arteries; a major cause of cardiovascular disease strokes.

Answer 50

atherosclerosis

Question 51

How Fats are digested:

Answer 51

Mouth–> enzymes of saliva at the base of the tongue (major role in digesting milk in infants but little importance to lipid digestion in adults)
–> Stomach: droplets of fat separate from the watery stomach contents and tend to float as a layer on top. Even the stomach’s powerful churning cannot completely disperse the fat, so little fat digestion takes place in the stomach
–>Small intestines: contents empties here from stomach. Bile made by liver and stored in gallbladder expels through a duct leading to the small intestine because the digestive system faces the problem of how to thoroughly mix fats, which have separated into layers, with is own watery fluids. –>Bile: solution and emulsifier! expelled when needed for fat digestion. Bile contains compounds made from cholesterol that works as emulsifiers; on and of each molecule attracts and holds fat, while the other and is attracted to and held by water.
–> Bile emulsifies and suspends fat droplets within the watery fluids until the fat digesting enzymes contributed by the
–>pancreas can split them into smaller molecules for absorption
–> Fat splitting enzymes act on triglycerides to split fatty acids from their glycerol backbones. Free fatty acids, phospholipids, and monoglycerides all cling together in balls surrounded by bile emulsifiers.
To Review: First, the digestive system mixes fats with bile-containing digestive juices to emulsify the fats. Then fat-digesting enzymes break down the fats into absorbable pieces. The pieces then assemble themselves into balls that remain emulsified by bile.

Question 51

Sterols other than cholesterol exist in the cells of plants. These sterols resemble cholesterol in structure and can inhibit cholesterol absorption in the human digestive tract, lowering the cholesterol concentration in the blood. These occur naturally in nuts, seeds, legumes, whole grains, vegetables, and fruit and are added to margarine that can then bear a “heart-healthy” claim on the label.

Answer 51

plant sterols

Question 52

How Fats are Absorbed:

Answer 52

Once fat is split and emulsified, the fats face another barrier: the watery layer of mucus that coats the absorptive lining of the digestive tract. Fats must travel across this layer to enter the cells of the digestive tract lining. Th solution again depends on bile, this time in the balls of digested lipids. The bile shuttles the lipids across the watery mucus layer to the waiting absorptive surfaces on cells of the intestinal villi. The cells then extract the lipids. The bile may be absorbed and reused by the body, or it may flow back into the intestinal contents and exit with the feces. Beyond fat digestion, bile compounds play other diverse and intriguing roles, such as facilitating energy metabolism, signaling the brain and liver, and controlling bacterial growth in the colon.

Question 53

How Fat Travels Around the body:

Answer 53

Glycerol and fatty acids travel unassisted and pass through cells of intestinal lining into the bloodstream to the liver.
Larger lipids present a problem for the body: As mentioned previously, fat floats in water. Without some mechanism to keep them dispersed, large lipid globules would separate out of the watery blood as it circulates around the body, disrupting the blood’s normal functions.
Solution: Proteins- many fats travel from place to place in the watery blood as passengers in lipoproteins, assembled packages of lipid and protein molecules.
Lipoproteins must form before being released into lymph in vessels that lead to the bloodstream. Inside intestinal cells, lipids reform into triglycerides and cluster together with proteins and phospholipids to form chylomicrons that can safely carry lipids in watery blood.

Question 54

Lipoproteins (also transportation vehicles) formed when lipids from a meal cluster with carrier proteins in the cells of the intestinal lining. These transport food fats through the watery body fluids to the liver and other tissues. Part of the body’s efficient lipid transport system.

Answer 54

chylomicrons

Question 55

Many triglycerides eaten in foods are transported by chylomicrons to this fat depot- a fat layer under the skin, the internal fat pads of the abdomen, the breasts, and others- where they are stored by the body’s fat cells for later use. When a person’s body starts to run out of available fuel from food, it begins to retrieve this stored fat to use for energy. Also, it draws on its stored glycogen.

Answer 55

subcutaneous layer

Question 56

True or False?
Glucose can be used for energy, or it can be changed into fat and stored.
Glucose is broken down into fragments, the fragments can provide immediate energy for the tissues, or if the tissues have sufficient energy, the fragments can be reassembled, not back into glucose but into fatty acid chains.

Answer 56

True

Question 57

What Happens When the Tissues Need Energy:

Answer 57

Fat cells respond to the call for energy by dismantling stored fat molecules (triglycerides) and releasing fatty acids into the blood. Upon receiving these fatty acids, the energy-hungry cells break them down further into small fragments. Finally, each fat fragment is combined with a fragment derived from glucose, and the energy-releasing process continues, liberating energy, carbon dioxide, and water. The way to use more of the energy stored as body fat, then, is to create a greater demand for it in the tissues by reducing the intake of food energy, by increasing the body’s expenditure of energy, or both.

Question 58

When fat is broken down to provide cellular energy, these helps the process run most efficiently. Without these, products of incomplete fat breakdown (ketone bodies) build up in the tissues and blood, and they spill out into the urine. These are necessary for complete breakdown of fat!!!!

For weight-loss dieters who want to use their body fat for energy, knowing these details of energy metabolism is less important than remembering what research and common sense tell us: successful weight loss depends on taking in less energy than the body needs. The distribution of calories among energy nutrients doesn’t matter much in this regard.

Answer 58

Carbohydrates- in Fat Breakdown and role in Fat Metabolism

Question 59

People who center their diets on foods rich in these fatty acids often have blood lipid profiles that indicate higher risks of developing CVD. When they replace these foods with those rich in polyunsaturated or mono-unsaturated fat, their blood lipids often shift toward a profile associated with good health. Reducing these fats is important, but what replaces them in the diet matters, too. When added sugars and refined carbohydrates take the place of these fats, little benefit to health is observed. The greatest benefits can be expected from adopting a dietary pattern that includes protein-rich nuts, seafood, and soy foods; fiber–rich legumes, barley, and oatmeal; and a variety of fruits, vegetables, and other whole foods, with little of these fats, refined grain, or added sugars.
This health tip applies more to women because women are more at risk for heart disease.

Answer 59

saturated and trans fatty acids

Question 60

The DRri committee sets specific recommended intakes for what 2 essential fatty acids?

Answer 60

Linoleic (An essential polyunsaturated fatty acid of the omega-6 family) and Linolenic acid (an essential polyunsaturated fatty acid of the omega-3 family)

Question 61

U.S. fat intakes consume all fast foods and desserts. Although in the mid-20 century, people eating these traditional diets of these regions were observed to consume large amounts of dietary fat while having low rates of cardiovascular disease. Their diets also provided abundant nutrients from vegetables, legumes, nuts and seeds, fruit, whole grains, fish, other seafood, and some cheeses and yogurt, but little red meat, few added sugars, and no ultra-processed foods. The fats of these diets derive mostly from avocados, extra virgin olive oil, fish, olives, nuts, and seeds. Rich in unsaturated fatty acids and phytochemicals, and when they replace the saturated fats of butter, stick margarine, coconut and palm oil, or meats, improvements heart disease risks and its markers, such as blood clotting and inflammation, often follow.

Answer 61

Mediterranean

Question 62

Today, the Dietary Guidelines for Americans recommend what style Dietary Pattern for meeting nutrient needs and lowering disease risk?

Answer 62

Mediterranean

Question 63

Learn:
The body makes four main types of lipoproteins, distinguished by their size and density. Each type contains different kinds and amounts of lipids and proteins: the more lipids, the less dense; the more protein, the more dense. In addition to chylomicrons, the lipoprotein with the least density, the body makes three other types of lipoproteins to carry its fats: very low density lipoproteins (VLDL), Low-density lipoproteins (LDL), high density lipoproteins (HDL)

Question 64

Transport triglycerides and other lipids made in the liver to the body cells for their use. Transport from the liver to various tissues in the body.

Answer 64

Very-low density lipoproteins (VLDL)

Question 65

Transport cholesterol and other lipids to the tissues for their use. Are what is left after VLDL have donated many of their triglycerides to body cells.

Answer 65

Low-density lipoproteins (LDL)

Question 66

Pick up cholesterol from body cells and carry it to the liver for disposal.

Answer 66

High-density lipoproteins (HDL)

Question 67

What two lipoproteins carry lipids in the blood and cholesterol and warns an increased risk of heart attack? Known as “good” and “bad” cholesterol but yet still carry the same kind of cholesterol. The key difference to health between LDL and HDL lies in the proportions of lipids they contain and the tasks they perform, not in the type of cholesterol they carry.

Answer 67

LDL and HDL’s

Question 68

What lipoprotein are larger, lighter, and richer in cholesterol, deliver cholesterol to the tissues, and when it is too high, it contributes to lipid buildup in tissues, particularly in the linings of the arteries, that can trigger inflammation and lead to heart disease?

Answer 68

LDL’s

Question 69

What lipoprotein are smaller, denser, and packaged with more protein, scavenge excess cholesterol and other lipids from tissues, transport them via the bloodstream, and deposit them in the liver. When LDL cholesterol is too high, it contributes to lipid buildup in tissues, particularly in the linings of the arteries, that can trigger inflammation and lead to heart disease; although, this cholesterol opposes these effects, and when this in the blood drops below the recommended level, heart disease risks rise in response.

Answer 69

HDL’s

Question 70

A medical test that identifies much about a person’s blood cholesterol and the lipoproteins that carry it. High blood LDL cholesterol and low blood HDL cholesterol account for two major risk factors for CVD

Answer 70

blood lipid profile

Question 71

Learn:
What Does Food Cholesterol Have to Do with Blood Cholesterol?
The answer may be “Not as much as most people think.” Most saturated food fats and trans fats raise harmful blood cholesterol, but food cholesterol is not well-established as a factor for raising blood cholesterol values in most people.
The Dietary Guidelines committee did not set a guideline for dietary cholesterol. Here’s why: People who consume a healthy diet that holds saturated fat to less than 10 percent of calories naturally take in less cholesterol because the same foods, such as fatty meats and cheeses, often provide both. The USDA Dietary Patterns of Appendix E meet this goal.
- Saturated and trans fat intakes raise blood cholesterol
- Dietary cholesterol has little effect on blood cholesterol in most people.
–> Fewer people in the US have high blood cholesterol than in past decades. But 40 million adults still test high for LDL cholesterol.

Question 72

How to Lower LDL Cholesterol:

Answer 72

Follow healthy dietary pattern:
-incorporate polyunsaturated and monounsaturated oils
-trim amount of fat consumed to reduce saturated fat consumed: Examples: - trimming pork chop fat of the borders of the meat
- instead of having sour cream and butter on a baked potato have a plain baked potato
- have fat-free milk instead of whole milk

Question 73

Raising HDL:

Answer 73

• dietary measures are usually ineffective
  Effective:
• physical activity

Question 74

Exercise Benefits for the Cardiovascular System:

Answer 74

-Higher HDL cholesterol
- Heart muscles and arteries strengthen along with circulation
- pumping of blood is easier reducing heart’s workload
- Leaner body reducing heart disease
- regulated blood glucose reducing diabetes

Question 75

Functions of the Essential Fatty Acids (linoleic and linolenic acids):

Answer 75

Provide raw material from which eicosanoids (biologically active lipids) are made.

Serve as structural and functional parts of cell membranes.

Contribute lipids to the brain and nerves.

Promote normal growth and vision.

Maintain health of the skin, thus protecting against water loss.

Act as cellular signals that modulate cell and tissue functions.

Help regulate genetic activities affecting metabolism.

Participate in immune cell functions.

Question 76

The “parent” member of the omega 6 fatty acid family, so named for the chemical structure of these compounds. With this the body can produce other needed members of the omega-6 family. One of these is arachidonic acid, notable for its role as a starting material from which the body makes a number of biologically active lipids, known as eicosanoids (biologically active compounds that regulate body functions). Acting somewhat like hormones, eicosanoids arise in tissues where they help regulate body functions and then are quickly destroyed. Omega-6 fatty acids are supplied abundantly in the U.S. diet by vegetable oils.

Answer 76

Linoleic acid

Question 77

The parent member of the omega 3 fatty acid family. With this the body can make other members of the omega 3 series. Two family members of great interest to researchers are EPA( omega 3 fatty acids made from linolenic acid in the tissues of fish) and DHA.The body makes only limited amounts of EPA and even less DHA, but they are found abundantly in the oils of certain fish. U.S. intakes of these oils are limited.

Answer 77

Linolenic acid

Question 78

Forms its own eicosanoids that often oppose those from arachidonic acid (omega-6). For example, omega-6 eicosanoids act as cellular signals that promote inflammation as part of an immune response to a threat, say, by a microorganism. Omega-3 eicosanoids counter these inflammatory effects—they resolve inflammation and restore normal cellular functions when the threat has passed. A balance between the two is therefore necessary to maintain normal body functions.

Answer 78

EPA (omega 3)

Question 79

Exert a stronger influence in this regard that can easily overwhelm the weaker omega-3 effects. An unbalanced system can lead to chronic inflammation, a factor associated with autoimmune diseases, heart and artery diseases, cancers, and other chronic illnesses.

Answer 79

Omega 6 eicosanoids

Question 80

True or False?
People who eat high amounts of animal fat specifically fish and marine foods and oils in fish reported to have low rates of heart disease.
Genetic inheritance modifies the body’s handling of omega-3 fatty acids, helping to explain why some population studies suggest no benefit from high blood EPA and DHA or from greater intakes of fatty fish. In addition, people with established heart disease may reap the greatest heart and longevity benefits.

Answer 80

True

Question 81

EPA and DHA play roles in the following to support the health of the human body: However, large doses from supplements of fish oil can carry risks such as increased bleeding, delayed wound healing, and immune suppression, so supplements are not the preferred source of these oils for most people. This illustrates an important concept in nutrition: too much of a nutrient is often as harmful as too little.

Answer 81

• heart health
• vision
• cell membranes
• brain functioning (brain communication and inflammation associated with injury and aging)

Question 82

Fish in many forms—fresh, frozen, and canned—makes a nutritious choice because EPA and DHA, along with other key nutrients, survive most cooking and processing. However, the type of fish is critical. Among frozen selections, for example, pre-fried fish sticks and fillets are most often made of this, a nutritious fish but one that provides little EPA and DHA
This, like any fish, provides little fat when served grilled, baked, poached, or broiled. And if it displaces fatty meats from the diet, it may benefit the heart—just don’t count on it for EPA and DHA. In sit-down restaurants, diners can almost always find EPA- and DHA-rich species, such as salmon, on menus—but only if they know which ones to look for.

Answer 82

Cod

Question 83

Analyses of seafood samples have revealed widespread contamination by toxins, raising concerns about seafood safety, particularly regarding the heavy metal mercury. Mercury escapes from many industries, power plants, and natural sources into the Earth’s waterways, where bacteria in the water convert it into a highly toxic form, known as this. This concentrates in the flesh of large predatory species of both saltwater and freshwater fish. This Is readily absorbed from the intestine and causes nerve damage in people. Cooking and processing do NOT diminish mercury or other industrial toxins in seafood. Mercury damages living tissues, and even a moderate exposure might present risks to health. Currently, for most people, the benefits of eating seafood far outweigh the risks, and parents and children alike are urged to eat the recommended amounts of safer varieties of fish.

Answer 83

methylmercury

Question 84

Who have a critical need for EPA and DHA but are most susceptible to harm from the mercury that contaminates many food fish species?

Answer 84

Children and pregnant lactating women
Children:
For children, the U.S. Food and Drug Administration (FDA) suggests one or two age-appropriate weekly servings of a variety of lower-mercury seafood.
Pregnant/breastfeeding:
For women who are pregnant or breastfeeding, eating 8 to 12 ounces weekly of a variety of lower-mercury seafood, including some EPA- and DHA-rich species, is compatible with good health. However, intakes of white albacore tuna, a high-mercury fish, should be limited to no more than 6 ounces per week, and tilefish, shark, swordfish, and king mackerel should be off the menu entirely because their mercury content is too high for children and pregnant and nursing women.

Question 85

Learn:
- sushi or uncooked fish is not recommended to be eaten due to it causing seriously fatal bacterial, viral, and illnesses each year so cook fish!
- Fresh farm fish is safer because it contains less methylmercury but is exposed to other contaminants floating in the water because of the giant ocean cages

Question 86

What oils make up the most of the added fat in the US diet because fast-food chains use them for frying, food manufactures add them to processed foods, and consumers tend to choose margarine over butter? Consumers sometimes feel safe consuming this because they are generally less saturated than animal fats. If consumers choose a liquid oil, they may be justified in feeling secure. If the choice is a processed food, however, their security may be questionable.

Answer 86

Vegetable oils

Question 87

When manufacturers process foods, they often alter the fatty acids in the fat (triglycerides) the foods contain through a process called this. This of fats makes them resistant to oxidation, and helps them stay fresh longer. It changes their physical properties. One way to prevent spoilage of unsaturated fats and also to make them harder and more stable when heated to high temperatures is to change their fatty acids chemically by this. When food producers force hydrogen into liquid oil, unsaturated fatty acids become more saturated as they accept the hydrogen, and the oil hardens. The resulting product is more saturated and more spreadable than the original oil. It is also more resistant to damage from oxidation or breakdown from high cooking temperatures. To prevent oils from oxidization, cooking oils are stored in tightly covered containers that exclude air. If stored for long periods, they need refrigeration to slow oxidation. Once the process of hydrogenation takes place, oils lose their unsaturated character and health benefits that go with it. It may affect not only the essential fatty acids in oils but also vitamins, such as vitamin K, decreasing their activity in the body. If you, the consumer, are looking for health benefits from polyunsaturated oils, hydrogenated oils such as those in shortening or stick margarine will not meet your needs.

Answer 87

hydrogenation

Question 88

Hydrogenated oil has this, so it is suitable for frying foods at high temperatures in restaurants. The temperature at which fat gives off an acrid blue gas.

Answer 88

Smoking point

Question 89

Form during incomplete or partial hydrogenation. When polyunsaturated oils are partially hardened by hydrogenation, some of the unsaturated fatty acids end up changing their shapes instead of becoming saturated. This change in chemical structure creates unsaturated of these -fatty acids that are similar in shape to saturated fatty acids. Consuming manufactured of these fat in partially hydrogenated shortenings and other fats poses a risk to the heart and arteries by raising blood LDL cholesterol, worsening atherosclerosis, exerting toxic effects on the heart, and increasing tissue inflammation; high intakes are associated with increased CVD and sudden death. In addition, when hydrogenation changes essential fatty acids into their saturated or these counterparts, consumers lose the health benefits of the original raw oil. For these reasons, partially hydrogenated oils are now banned from the U.S. food supply. A small amount of naturally occurring trans fat also comes from animal sources, such as milk and lean beef, but these fats have little effect on blood lipids.

Answer 89

Trans fat

Question 90

Learn:
In 2018, the FDA enacted a ban to eliminate sources of harmful trans fats from the U.S. food supply, creating a sudden demand for trans-free commercial fats. DNA scientists responded by genetically engineering oil-bearing seed plants, such as canola and sunflower, to produce less linolenic acid, an essential polyunsaturated fatty acid that readily forms trans fats during hydrogenation. In another tactic, the triglycerides in oils are chemically altered by rearranging their fatty acids on their glycerol backbones, giving them desirable qualities for food manufacturing without trans-fatty acids. These new fats perform as well as the old high-trans fats did, so they are widely applied in baked goods, candies, fried snacks, and many other uses.

If a fatty food is free of trans-fatty acids, is it safe for the heart? It may be, but most new fats merely swap trans fat for saturated fat—and saturated fat imposes risks of its own.

Question 91

True or False?
Invisible fats (in cookies or biscuits) supply most of the saturated fat in the US diet.
Meats account for a large portion of the hidden saturated fat in many people’s diets. The USDA Dietary Patterns recommends intake of protein foods to 5-7 ounces a day. Because so much meat fat is hidden from view, meat eaters can easily and unknowingly consume a great many grams of saturated fat from this source.
When choosing beef or pork, look for lean cuts named loin or round from which the fat can be trimmed, and eat small portions. Chicken and turkey flesh are naturally lean, but commercial processing and frying add fats, especially to “patties,” “nuggets,” “fingers,” and wings. Watch out for ground turkey or chicken products. The skin is often ground in to add pleasing moistness, but the food ends up with more fat than the amount found in many cuts of lean beef. Also, some people misinterpret reasoning that, if poultry or pork fat is less saturated than beef fat, it must be harmless to the heart. Nutrition authorities emphatically state, however, that all sources of saturated fat pose a risk and that even the skin of poultry should be removed before eating the food.

Question 92

Appear together in the Dairy Products group, but cream and butter do not. Are rich in calcium and protein, but cream and butter are not. Cream and butter are high in saturated fat, as are whipped cream, sour cream, and cream cheese, and they are properly grouped together with other fats. other cheeses, grouped with milk products, vary in their fat contents and are major contributors of saturated fat in the US diet.

Answer 92

Milk and yogurt

Question 93

These foods in their natural state are very low in fat, although, these based desserts, such s cookies, cakes, and pastries, which are often prepared with butter margarine or shortening, are among the top contributors of saturated fat in the US diet. Others with high fat contents include biscuits, cornbread, granola and some other ready-to-eat cereals, croissants, doughnuts, fried rice, pasta with creamy or oily sauces, fried tortillas (crisp taco shells), snack and party crackers, muffins, pancakes, and homemade waffles. Packaged breakfast bars often resemble vitamin-fortified candy bars in their fat and sugar contents.

Answer 93

Grains

Question 94

Tips to help simplify fats in your diet:

Answer 94

• select nutrient dense foods from all food groups
• consume fewer beverages containing saturated fats
• replace saturated fats with liquid oils
• Check Nutrition Facts labels and select foods with little saturated and no trans fats:
  saturated fat ingredients to look for and avoid–>
  Beef fat, Butter, Chicken fat, Coconut oil, Cream, Hydrogenated oil, Margarine, Milk fat, Palm kernel oil; palm oil, Partially hydrogenated oil, Pork fat (lard), Shortening

Question 95

What to eat:
- eat freshly canned or frozen fish to sauté or bake
- consume soft or liquid margarine that are unhydrogenated, Peanut and safflower oils, olive and canola oil
- eat nuts and peanuts for lower rates of chronic diseases

Question 96

Some food contain these, ingredients made from carbohydrate or protein that mimic the taste and texture of fats but with fewer calories and less saturated fat. In other words, ingredients that replace some or all of the functions of fat and may or may not provide energy.

Answer 96

Fat replacers

Question 97

Zero-energy fat replacers that are chemically synthesized to mimic the sensory and cooking qualities of naturally occurring fats but that are totally or partially resistant to digestion.

Answer 97

artificial fats