Exam 3 Flashcards
(127 cards)
1
Q
List the “healthy” fats.
A
- DHA/EPA (omega-3 fatty acids)
- Monounsaturated fats
- Polyunsaturated fats
- Alpha-linolenic acid
2
Q
List the “unhealthy” fats.
A
- Trans fats
- Saturated fats
- Cholesterol
3
Q
DHA/EPA (omega-3 fatty acids) are considered ____ fats.
A
healthy
4
Q
monounsaturated fats are ____ fats
A
healthy
5
Q
Polyunsaturated fats are considered ____ fats.
A
healthy
6
Q
Alpha-linolenic acid is considered to be an _____ fat.
A
healthy
7
Q
Trans fats are considered ____ fats.
A
unhealthy
8
Q
Saturated fats are considered to be ______.
A
unhealthy
9
Q
Cholesterol is considered to be a ____ fat.
A
unhealthy
10
Q
Fats in which the glycerol molecule has three fatty acids attached to it; also called triacylgycerol.
A
Triglycerides
11
Q
The most common type of fat in foods and in body fat stores.
A
Triglycerides
12
Q
The type of fat that tends to lower blood cholesterol levels and the risk of heart disease. They are liquid at room temperature and found in foods such as nuts, seeds, fish, shellfish, and vegetable oils.
A
Unsaturated fats
13
Q
Fats that contain a fatty acid in which one carbon-carbon bond is not saturated with hydrogen.
A
Monounsaturated fats
14
Q
Fats that contain a fatty acid in which two or more carbon-carbon bonds are not saturated with hydrogen.
A
Polyunsaturated fats
15
Q
The type of fat that tends to raise blood cholesterol levels and the risk for heart disease. They are solid at room temperature and are found primarily in animal products such as meat, butter, and cheese.
A
Saturated fats
16
Q
What are some food sources of Alpha-linolenic acid?
A
soybeans
walnuts
flaxseed
17
Q
What are some food sources of DHA/EPA?
A
fish
seafood
18
Q
What are some food sources of monounsaturated fats?
A
olive and peanut oil
nuts
avocado
19
Q
What are some food sources of linoleic acid?
A
sunflower/safflower/corn/soybean oils
20
Q
What are some food sources of trans fats?
A
snack foods
fried foods
baked goods
21
Q
What % of total calories should come from fat?
A
20-35%
22
Q
What is the most prominent form of fat in the body?
A
triglycerides
23
Q
Which oil is highest in monounsaturated fat?
A
Olive oil
24
Q
Trans fats are bad for us because they negatively impact the functions and levels of ____ ____.
A
blood lipids
25
Trans fats are bad for us because they increase the risk of heart ____, ____, sudden ____ from heart disease/attack, and ____ 2 ____.
disease
stroke
death
type (2) diabetes
26
Trans fats are bad for us because they promote the development of ____ ____ when consumed in sufficiently high quantities.
chronic inflammation
27
Where in the diet are most saturated fats found in?
- animal products
| - palm + coconut oils
28
HDL is also called the ____________________ variation of cholesterol.
heart-disease lowering
29
HDL is the ____ type of cholesterol.
good
30
You want levels of this type of cholesterol in your blood stream.
HDL
31
HDL helps remove ____ from the blood.
cholesterol
32
HDL reduces the formation of ____.
plaque
33
High HDL levels are protective against ____ _____.
heart disease
34
HDL escorts cholesterol to the ____ for its eventual excretion from the body.
liver
35
LDL is the ____ type of cholesterol.
bad
36
LDL carries more ____ than HDL.
cholesterol
37
LDL is more likely to contribute to the build up of ____.
plaque
38
The "hardening of the arteries"
Atherosclerosis
39
The hardening of the arteries due to a buildup of plaque. It is characterized by chronic inflammation of the arteries and develops over decades.
Atherosclerosis
40
People with narrowed arteries have ____.
Atherosclerosis
41
Atherosclerosis is caused by elevated blood levels of ____ cholesterol and _____ _____ of the inner walls of the arteries leading to the heart.
LDL
| chronic inflammation
42
When arteries are narrowed by 50% or more, the shortage of blood can produce chest pain which is called _____.
Angina
43
The first sign of a heart attack.
angina
44
Disorders related to plaque build up in the arteries of the heart, brain, and other organs and tissues.
Cardiovascular disease
45
Role of vitamins in the body: Some vitamins play critical roles as _____ in the conversion of proteins, carbohydrates, and fats into energy.
coenzymes
46
Role of vitamins in the body: Vitamins are involved in reactions that build and maintain ____ ____ such as bone, muscle, and red blood cells.
body tissues
47
Vitamins do not, however, produce ____.
energy
48
What is the precursor to vitamin A?
Beta-carotene
49
What foods is beta-carotene found in?
carrots
sweet potatoes
apricots
squash
50
Name the water-soluble vitamins.
- the 8 B-vitamins
- Vitamin C
- Choline
51
Name the fat-soluble vitamins.
Vitamins D, E, K, and A
52
What vitamin is recommended during early pregnancy?
folate
53
Folate recommended during the early stages of pregnancy because it plays a large role in the synthesis of ____ needed for the normal development of fetal tissues.
proteins
54
Folate during early pregnancy helps reduce ____ ____ ____.
neural tube defects
55
Name several foods rich in vitamin C.
- green peppers
- chili peppers
- gold kiwifruit
- guava
56
How many servings of fruits and vegetables is recommended for adequate vitamins and minerals?
5 or more
57
What vitamin is needed to help reduce inflammation reactions in the body and support bone structure?
vitamin D
58
Vitamin D helps reduce ____ and supports ____ structure.
inflammation
| bone
59
What's another name for vitamin C?
Ascorbic acid
60
vitamin C is also called....
Ascorbic Acid
61
Which vitamins act as antioxidants?
- Beta-carotene (vitamin A)
- vitamin E
- vitamin C
62
What is another name for the sunshine vitamin?
vitamin D
63
A deficiency of vitamin C can result in _____.
Scurvy
64
A deficiency in vitamin A causes _______.
Hypovitaminosis A
65
There is evidence that a deficiency in vitamin D may increase the risk of ____ (in children), Osteomalacia (in adults), ____, ____ diseases, kidney disease, type 2 ____, and ____ disease.
```
rickets
cancer
autoimmune (diseases)
diabetes
cardiovascular
```
66
Hypovitaminosis A is associated with the deficiency of what vitamin?
vitamin A
67
Scurvy is associated with a deficiency of vitamin __.
vitamin C
68
Rickets is associated with a deficiency of ____ ___.
vitamin D
69
The best way to cook vegetables to retain the greatest amount of vitamins involves ____ or ____ foods using a ____ amount of water.
boiling
steaming
small
70
The best way to cook vegetables to retain the greatest amount of vitamins involves using the ____ ____ in soups, stews, or sauces OR cooking them by _____.
cooking water
| stir-frying
71
Name the 3 stages of cancer development.
1) Initiation
2) Promotion
3) Progression
72
The start of the cancer process which begins with damage to DNA. This is when mutation occurs.
Initiation
73
The initiation stage of cancer development begins with damage to ___.
DNA
74
The stage in cancer development when the number of cells with altered DNA increases.
Promotion Stage
75
Mutated cells acquire additional mutations that allow these cells to proliferate even more quickly, expanding the size of the tumor. This stage includes metastasis.
Progression stage
76
Stage of cancer development marked by uncontrolled growth and spread of abnormal cells.
metastasis
77
Phase of cancer development, included within the progression stage, described as:
Tumor progression concludes when cells invade surrounding tissue or spread to other areas throughout the body. Once cells have gained this ability, they are now cancer cells."
Metastasis
78
Most common sites for cancer in men.
prostate
lungs
colon
79
Most common sites for cancer in women.
breasts
lungs
colon
80
Poor diet, excessive alcohol consumption, and obesity together are estimated to cause what % of cancer risk?
30 - 40
81
Are supplements recommended for the treatment of cancer?
No
82
Sulfur-containing vegetables whose outer leaves form a cross (or crucifix.) Veggies in this family include broccoli, cabbage, cauliflower, brussels sprouts, mustard, collard greens, kale and bok choy.
Cruciferous vegetales
83
What increases the absorption of iron?
vitamin C
84
Most of the body's iron supply is found where?
hemoglobin
85
The iron-containing protein in red blood cells.
Hemoglobin
86
Hemoglobin carries what to body cells?
oxygen
87
Hemoglobin carries what to the lungs?
carbon dioxide
88
A condition that results when the content of hemoglobin in red blood cells is reduced due to a lack of iron.
Iron-deficiency Anemia
89
A condition characterized by all the signs of iron deficiency PLUS paleness, exhaustion, and rapid heart rate.
Iron-deficiency anemia
90
Which two minerals are needed for fluid balance?
sodium and potassium
91
Hypertension of no known cause, also called primary or idiopathic hypertension.
Essential Hypertension
92
Type of hypertension that accounts for 90 to 95% of all cases of hypertension.
essential hypertenion
93
High blood pressure. it is defined as blood pressure exerted outside blood vessel walls which typically .exceed 140/90 millimeters of mercury.
Hypertension
94
What substances in plants and eggs are tightly bound to iron and limit its absorption into the body?
phytates or oxalic acid
95
What substances in plants and eggs are tightly bound to iron and limit its absorption into the body AND WHICH VITAMIN MAY IMPROVE THIS ABSORPTION?
vitamin C
96
What is the name of the inherited tendency to absorb too much iron?
Hemochromatosis
97
Hemochromatosis is the inherited tendency to absorb too much ____.
iron
98
The most widespread nutritional deficiency in both developing and developed countries.
Iron deficiency
99
_ out of every 4 people in the world is iron deficient.
1
100
In developed countries worldwide, __% of children under five years old are iron deficient.
12
101
In developing countries worldwide, __% of children under five years old are iron deficient.
51%
102
Taken from freshwater springs that form pools or streams on the earth's surface.
spring water
103
Spring water is taken from _____ _____ that form pools or streams on the earth's surface.
freshwater springs
104
Taken from protective underground reservoirs that are lodged between layers of rock.
Mineral water
105
Mineral water is taken from _____ _____ ____ that are lodged between layers of rock.
protective underground reservoirs
106
The body loses __% of fluids daily through urine.
60%
107
The body loses __% of fluids daily through respiration and persperation.
28%
| respiration/perspiration
108
The body loses __% of fluids daily through sweat.
6%
109
The body loses __% of fluids daily through stools.
6%
110
exposure to ___ environmental conditions at ____ altitudes can increase urine production and water loss.
cold
| high
111
Essential mineral needed for the formation and maintenance of enamel and resistance to tooth decay.
fluoride
112
What mineral is usually found in tap water?
fluoride
113
What chemical found in some plastic water bottles or cans can cause health problems?
BPA
114
Reasons for water scarcity include _____ use of water, ____ change, ________ depletion, _______, and _____ public water systems.
```
wasteful (use of water)
climate (change)
groundwater (depletion)
pollution
leaky (public water systems)
```
115
AI means
adequate intake
116
What is the AI for water from all sources for women?
11 cups/day
117
What is the AI for water from all sources for men?
15 cups/day
118
What is water toxicity called?
Hyponatremia
119
Hyponatremia is
water toxicity
120
What are some reasons for water intoxication of infants?
given too much water or given over-diluted formula
121
Sources of alpha-linolenic acid include soybeans, _____, and ___seedd
walnuts
| flax(seed)
122
Soybeans, walnuts, and flaxseed are good sources of _______.
Alpha-linolenic acid
123
olive oil, peanut oil, nuts, & avocados are good sources of _____ fats.
monounsaturated (fats)
124
Some good sources of monounsaturated fats include ____ and ____ oils, nuts, and ____.
olive & peanut oil
| avocados
125
Sunflower, safflower, corn, and soybean oils are all good sources of _____ _____.
Linoleic Acid
126
Some sources of linoleic acid include ____ oil, safflower oil, corn oil, and ____ oil.
sunflower
| soybean
127
Snack foods, fried foods, and baked goods are all sources of ____ fat.
trans
