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nutrition 132 exam number 2 > nutrition 132 exam number 2 > Flashcards

nutrition 132 exam number 2 Flashcards

1
Q

What are lipids?

A

not soluble in water & are made of “fatty acids”

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2
Q

fats are

A

lipids that are solid at room temperature
for example:
-lard, butter, coconut, tallow, body fat

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3
Q

oils are

A

lipids that are liquid at room temperature
for example:
-plant oils, fish oil

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4
Q

What are tryglycerides?

A

the main from of lipid in food and the main form of lipid in the human body
-how energy is stored in the body & food

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5
Q

phospholipids are the

A

main components of all cell membranes

it contains the cell

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6
Q

sterols are

A

lipid with ring structures

  • vitamin D, sex hormones, cholesterol
  • -they work together with phospholipids in cell membranes
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7
Q

Where do lipids come from?

A

they are made by plants and animals

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8
Q

What are some food sources of lipids?

A 
Nuts, seeds
Fruits (olives, avocado)
Meat, fish, poultry
Milk
Trace amounts in grains
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9
Q

What are visible fats vs invisible fats

A

visible:
added & can be removed

invisible:
intrinsic to the food
imposible to remove

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10
Q

What are food sources of saturated fats?

A 
Fat in meats (beef, pork, lamb)
Poultry (duck, chicken, turkey)
Milk fat (butter, cream, sour cream, cream cheese) -in baked goods
Eggs
coconut oil
Palm all
- all mostly in baked goods
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11
Q

What are food sources of monosaturated fats?

A 
olives
avocado
canola
peanuts 
almonds
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12
Q

What are food sources of polyunsaturated fats?

A

Omega 6
-walnuts, oils(sunflower), almonds

Omgea 3
-flaxseeds, fish oils, walnuts, some eggs, grassfed meat

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13
Q

What are food sources of trans fats?

A

They are man made
Baked goods
fried foods

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14
Q

Are trans fats healthy for us?

A

Not they are not helahty for us can lead to diseases

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15
Q

Whare does cholesterol come from?

A

it comes from animans
eggs, meats, poultry
-if it has a mother or a face it has cholesterol

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16
Q

How much cholesterol from food sources can we have a day?

A

aim for 300 mg or less

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17
Q

What are lipoproteins?

A

They are made by the liver
they are component of the blood that transport lipids
they also contain protein, cholesterol, phospholipid, triglycerides in verying amounts

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18
Q

Where do fats come from?

A

made by plants and animals

  • energy stores of plants
  • energy stores of animals
  • padding for organs of animals
  • organs of animals (ie. brains, liver)
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19
Q

What are the functions of lipids in foods?

A
  • nutrient
  • energy (9 cals per grams)
  • transport for fat-soluble vitamins -A, D, K, E
  • sensory appeal (aroma, texture, flavor)
  • appetite (stimulate)
  • satiety (satisfy us)
  • texture (make foods smooth, soft)
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20
Q

What are the differences between saturated and unsaturated fatty acids?

A

Saturated fats have more cholesterol in them the structure is also different.

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21
Q

What are proteins?

A

Strands of amino acids that contain carbon, hydrogen, oxygen, nitrogen, and sometimes sulfur

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22
Q

What are amino acids?

A

the building blocks of protein. Each has an amine group at one end, and acid group at the other and a distinctive side chain

23
Q

What are food sources of protein?

A

legumes, grains, meats

24
Q

vegetarian food sources of protein?

A

legumes (beans/peas), soy products, tofu, nuts and seeds, soy flour, eggs

25
Q

Vitamins are

A

non-caloric nutrients
organic compounds naturally found in food
vital to life and body functions
needed only in minute (tiny) amounts

26
Q

Precursors or provitamins are

A

compounds that we consume that do not have physiological activity themselves but can be converted to active vitamins
-our bodies activate them when we need them

27
Q

Example of provitamin

A

beta-carotene is a precursor to vitamin A

-we can convert beta-carotene into vitamin A

28
Q

Fat soluble vitamins

A

ADEK

29
Q

Water Soluble vitamins

A

B vitamins & Vitamin C

30
Q

What do vitamins do in general?

A

They are helpers
assist in digestion, absorption, metabolism
assist with enzymatic reactions

31
Q

What are some environmental factors that can cause vitamins to break down? & how can you minimize this?

A

Acid, uv light, heath, alkaline, oxygen

Refrigerate most fruits, vegs
protect from light and aire
prevent heat destruction or losses in water

32
Q

What are ways to know if a person is deficient in one or more vitamins?

A

physical assessment:
-skin, eyes, toungue, gums, hair, water balance
blood tests
analyze the diet

33
Q

What happens when we eat a lot of beta-carotene?

A

your skin can turn yellow or orange

34
Q

What is the connection with vitamin D and sunshine?

A

It is made by the body when the skin is exposed to sunlight

35
Q

What is the best way to get vitamins, from food or supplements?

A

From food

36
Q

What does scientific research say about vitamin C and the common cold?

A

no conlcusive evidence that vitamin C supplementation prevents the common cold
just taht the duration of cold symptoms are less severe
placebo effect

37
Q

Antioxidants and their action

A

they protect our tissues and DNA from damage by free radicals by giving one or more electron to the free radical so that our tissues are not robbed

38
Q

What vitamins are antioxidants?

A

Vitamin E, Beta-carotene, Vitamin C

39
Q

Minerals are

A

naturally occurring, inorganic, homogeneous substances

come from the earth

40
Q

major minearals vs trace minerals

A

Major minerals are essential nutrients
we need more than 100mg/day

trace minerals are essential nutritents but we need less than 100mg/day
micro nutrients

41
Q

List 7 major minerals

A 
Calcium
Chloride
Magnesium
Phosphorous
Potassium
Sodium
Sulfate
42
Q

Examples of trace minerals

A 
Iodine
Iron
Zinc
Selenium
Fluoride
Chromium
Copper 
Magnesium
43
Q

What is water’s function in the body?

A 
Acts as a:
solvent
cleansing agent
lubricant
cusion 
coolant
44
Q

Dehydration

A

they hypothalamus monitors blood volume, conentration of blood particles, blood pressure
if anhy of these drop, it signals “thirst” to trigger drinking

45
Q

Factors that increase fluid needs

A 
alcohol consumption
cold weather
dietary fiber
medications
physical activity
pregnancy
46
Q

DRI for water males & females

A

Males: 13 cups (104 oz, 3.1 Liters)
Women: 9 cups (72oz, 2.1 liters)

47
Q

Which beverages are the best choice for health?

A

Those with few to no cals

-water, tea, non fat/low fat milk, small servings of fruit juices

48
Q

what is moderate caffein intake?

A

200-300mg per day

49
Q

What are some benefits of caffeine?

A

boost metabolism

increase attention

50
Q

draw backs of caffeine?

A

Drug we get addicted

51
Q

what is an electrolyte?

A

compounds that partly dissociate in water to from ions

salts dissociate into electrolytes

52
Q

In the human body the major electrolytes are:

A

sodium
potassium
chloride
bicarbinate

53
Q

if somone has the flu, what are good foods/beverages to feed them to restore fluied and electrolyte balance?

A

gatorade diluted in water
pedialyte
broth
bananas

nutrition 132 exam number 2 (2 decks)

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