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fundamentals of nutrition > Lipids > Flashcards

Lipids Flashcards

1
Q

What are the types of Lipids?

A
  • Fatty Acids: Most basic form of lipids

-Triglycerides: are the main form of lipids in food and body. Eg olive oil

  • Phospholipids eg. Bile

-Sterols eg. Cholesterol

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2
Q

What are the 3 properties of Lipids

A

Mostly made of fats and oils

Do not readily dissolve in water

Energy dense 9kcal/g

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3
Q

Fat vs Oil

A

⚫ Fats are solid at room temperature

⚫ Oils are liquid at room temperature

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4
Q

What are some functions of lipids?

A

Provide energy

Efficient storage of energy

Protection

Transport fat-soluble vitamins

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5
Q

Describe the Fatty Acid Structure

A

H
- Omega end: H-C
H

  • degree of saturation: single/double carbon bonds
  • Alpha end: H O
    | ||
    C - C- OH
    |
    H
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6
Q

Monounsaturated Fatty Acid Structure

A

Omega end + double carbon bond in centre + alpha end

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7
Q

Polyunsaturated Fatty Acid structure

A

Omega end

2 double bonds
Alpha end (in center and bonded togetehr by a single carbon bond)

Alpha end

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8
Q

Essential Fatty Acids

A
  • Body can only make double bonds
    starting from the 9th carbon from
    the omega end

-Needed for immune function,
vision, cell membrane, and
production of hormone-like
compounds

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9
Q

Essential Fatty Acid- Omega-3

A

(alpha-linolenic acid)

Omega end

1st double bond located on the 3rd carbon from the omega end

Alpha end

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10
Q

Saturated vs Unsaturated Fat

A

Saturated: Single carbon bonds

Unsaturated: double carbon bonds

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11
Q

Sources of Omega 3

A

-Primarily from fish oil

-Also found in canola or soybean oil

Recommend intake of ~2 servings of
fish per week

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12
Q

Essential Fatty Acid- Omega-6

A

(Linoleic acid)

Omega end

  • 1st double bond is located on the 6th carbon
    from the omega end

Alpha end

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13
Q

Sources of Omega-6 Fatty Acid

A

-Found in vegetable oils

-Only need
~ 1 tablespoon a day

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14
Q

Rich sources of Saturated fatty Acids

A

Coconut oil
Butter
Palm oil
Lard/ beef fat

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15
Q

Rich sources of Monounsaturated Fatty acids

A

Olive oil
Canola Oil
Peanut Oil
Soybean oil

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16
Q

Rich sources of Polyunsaturated Fatty Acids

A

Safflower Oil
Sunflower Oil
Corn Oil

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17
Q

Trans fatty Acids

A

Tub margarine
Stick margarine
Shortening

18
Q

Triglycerides chemical structure

A
  • Fatty Acid
    Glycerol Backbone- Fatty Acid
    - Fatty Acid
19
Q

Phospholipids

A
  • Built on a glycerol backbone
  • Has at least one fatty acid replaced with
    phosphorus compound

Fatty Acid-
Fatty Acid- Glycerol- phosphate-Alchohol

  • Synthesized by the body as needed
20
Q

Functions of
Phospholipids

A
  • Make up cell membrane
  • Emulsifier
    ⚫ Bile acids
    ⚫ Lecithins
    ⚫ Improves food products
21
Q

What is an emulsifier?

A

A compound that can suspend fat in water by isolating individual fat droplets with water molecules/substances to prevent fat from coming together.

(If the fat comes together, it will rise to the top)

22
Q

Sterol

A

Cholesterol

-Do not have a glycerol backbone

-Waxy substance

-Does not readily dissolve in water

23
Q

Functions of Cholesterol

A

Essential component of cell
membrane

Produced by the liver

Found only in animal products

Forms important hormones
⚫ Estrogen, testosterone, vitamin D

Component of bile

24
Q

Characteristics of Reduced-fat foods

A

Total energy is about the same

Sugar is commonly added in place of fat

25
Q

Digestion of Fat in Stomach

A

Triglyceride: glycerol + 3 fatty acids
Diglyceride: glycerol + 2 fatty acids
Monoglyceride: glycerol + 1 fatty acid

Gastric lipase works only in an acidic environment

Gastric lipase acts on triglycerides containing short & medium chain fatty
acids

Longer fatty acid chain is not affected by the stomach acid

26
Q

Digestion of Fat in Small Intestine

A

-Primary site of fat digestion

-Pancreas releases pancreatic lipase

-Bile acid emulsifies digested fat

-Fat is broken down to monoglycerides and
fatty acids

27
Q

Absorption of Fat

A

Diffuse into the absorptive cells

Short and medium chain (<12 C) fatty acids are water soluble
⚫ Enters the portal system

Long chain fatty acids reforms into TG
⚫ Enters the lymphatic system

28
Q

High Density Lipoprotein
(HDL)

A

-Synthesized by liver and intestine

-Picks up cholesterol from different parts of the
body and takes it back to the liver

29
Q

Benefits of (a high) HDL
(level)

A

Remove cholesterol from the blood stream

Reduce risk of heart disease

30
Q

Hydrogenation of Fatty
Acids

A

-Process used to solidify an oil

-Addition of H to C=C double bonds

-Increases shelf life

-Formation of trans fatty acid
(similar to shape of saturated
fatty acid)

31
Q

Health Dangers of
Excessive Trans Fatty
Acid

A

Raises LDL

Lowers HDL

Increases risk for heart disease

32
Q

Minimize Intake of Trans
Fatty Acid

A

Limit use of hydrogenated fats
Limit deep-fried foods
Limit high fat baked goods
Limit use of non-dairy creamers

33
Q

Heart health and Fat- The American Heart
Association

A

For high risk individuals:

<20-30% of total kcal from fat/day

<7-10% from saturated fat (includes trans fatty acid)

<200-300 mg cholesterol a day

34
Q

The National
Cholesterol Education
Program states that:

A

Reduce saturated fat intake to 7% of total energy

Reduce cholesterol to 200 mg/day

Eat diet with plenty of fruits and vegetables

Cut down on red meats

Cut down on simple sugars and refined CHO

35
Q

Cardiovascular Disease

A

Symptoms take years to develop

Plaque build-up can begin in childhood

Atherosclerosis = buildup of fatty plaque in the arteries
⚫ Angioplasty = surgical treatment to widen
the affected artery and allow blood to flow
more freely

Myocardial infarction (heart attack)

36
Q

The Road to a Heart Attack

A

-Gradual build up of plaque in arteries

  • Arteries become so block it forms a clot

-Clot in arteries leading to heart causes a heart attack

37
Q

Risk Factors for Heart
Disease

A

Family history

Smoking (even second hand)

High blood pressure

High blood cholesterol (hyperlipidemia)
⚫ >200 mg/dl of total cholesterol
⚫ HDL < 40 mg/dl

Diabetes

Lack of regular exercise and obesity

38
Q

Reducing Your Risks-
Primary Prevention

A

Reduce dietary saturated fat and cholesterol (red meat)

Increase MUFA and PUFA to
recommended amounts

Increase dietary fiber

Increase activity; develop a exercise routine

Adequate caloric intake to maintain healthy weight

39
Q

Lowering LDLs

A

LDL linked to cardiovascular disease

Reduce dietary saturated fat, trans fat and cholesterol

Increase MUFA and PUFA

Increase dietary fibre (soluble)

40
Q

Lowering Blood TG

A

Is the most diet-responsive blood lipid

Don’t Overeat
Limit alcohol
Limit simple sugars
Include small frequent meals
Include fish in the diet

41
Q

Raise the HDL

A

Physical activity
At least 45 min./day, 4 days a week

Avoid smoking
Eat regularly
Eat less total fat

42
Q
A

fundamentals of nutrition (11 decks)

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