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Nutrition Exam 2 > Lipids > Flashcards

Flashcards in Lipids Deck (27)
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1
Q

Lipids, Fats, and Oils

A

Lipids: compounds that include triglycerides (fats & oils), phospholipids, and sterols
Fats: lipids solid at room temp.
Oils: lipids liquid at room temp.

2
Q

% of energy supplied by fat cells

A

60% at rest

3
Q

Maintain structure and heath of cells (think cell-wall)

A

phospholipids and sterols

4
Q

Fat’s role in the body

A

energy stores, muscle fuel, emergency reserve, padding, insulation, cell membranes, raw materials (converted to hormones, bile, and vitamin D as needed)

5
Q

Triglyceride structure

A

glycerol backbone + 3 fatty acids

fatty acids vary in chain length and saturation

6
Q

Chain Length of a fatty acid

A

number of carbons

7
Q

saturation of a fatty acid

A

number of hydrogens

8
Q

saturated fatty acid, saturated fats

A

every bond is filled with hydrogen
foods with low _________ are healthier
_are linked with cardiovascular disease and obesity
found mainly in animal products (less in some vegetable oils and hydrogenated fats)
also coconut and palm oil

9
Q

unsaturated fatty acid

A

some hydrogens are missing
1 missing hydrogen= monounsaturated
2+ missing H’s= polyunsaturated

10
Q

Plant fat is mainly

A

unsaturated fat

11
Q

Which oils are healthiest?

A

olive and canola oil (plant oils) because they have less saturated fat
there is no difference in calorie or total fat content between oils, only types of fat contained in each oil (saturated or unsaturated)

12
Q

Soft fat

A

healthier, but less stable form of fat
mainly unsaturated fatty acids
melts more easily (is less stable and used less in manufacturing)
ex: polyunsaturated (can turn rancid, susceptible to microbial growth)

13
Q

Hard Fat

A

contains more saturated fat; is more stable, more resistant to oxidation,
cheaper, used more in processed foods

14
Q

hydrogenation

A

forms trans fatty acids, makes the fats more saturated by adding hydrogens
hydrogens are all on the same side of the carbon chain (unique)
trans fats linked with cardiovascular disease and obesity
“partially hydrogenated oil”=trans fat

15
Q

Essential Fatty Acids

A

need them to live, our bodies can’t make (obtained from food)
polyunsaturated, body readily stores them
health benefits: BP, clot formation, blood lipid concentration, immune/inflammatory response

16
Q

types of essential fatty acids

A

Linoleic: omega-6
Linolenic: omega-3

17
Q

Omega 6 fatty acid

A

linoleic essential fatty acid, found in seeds of plants, oils from seeds
vegetable oils, seeds, nuts, whole grain foods
lowers total cholesterol, and LDL cholesterol

18
Q

omega 3 fatty acids

A

linolenic essential fatty acid,
role in metabolism, normal growth and development, primarily in fish oils
may protect against cancer
DHA & EPA ?
concerns: pregnant/lactating women & children, watch for mercury in fish, supplements not advised for these ppl

19
Q

phospholipids

A

glycerol + 2 fatty acids +phosphate group…
ex: lecithins
roles: emulsifiers, cell membrane, not essential, made by liver
soluble in water and fat

20
Q

cholesterol

A
is a sterol (sterol=a class of lipids)
only in animal fat (meat, eggs, fish, poultry, dairy)
NOT essential (can be made by body)
made in liver
can be made into bile or travel via blood to body cells
less of a health risk in diet than saturated & trans fats, however raises body cholesterol, increases risk of heart disease
21
Q

cutting ___ & ___ lowers LDL cholesterol

A

saturated fat and trans fat

22
Q

Trans-fatty acids

A

raise LDL, lower HDL, produce inflammation

found in most margarins and all shortening

23
Q

Monounsaturated Fat

A

healthy replacement for sat. and trans fat
ex: olive oil, contains phytochemicals
lower rates of heart disease in mediterranean where they use lots of olive oil

24
Q

Fat Digestion

A

goal: dismantle triglycerides (bile breaks it down) monoglycerides, fatty acids, and glycerol
fats are hydrophobic where digestive enzymes are hydrophilic

25
Q

Recommended fat intakes

A

total fat=20-35% of calories per day
saturated fat = <10% daily calories
about 1 tsp per meal

26
Q

Fat supplies which vitamins

A

A, D, E, K

27
Q

Equivalents of 5 grams of fat / 45 calories

A

oil: 1 tsp
mayo: 1.5 tse
cream cheese: 1 Tbsp.
sour cream: 1.5 Tbsp.