Week 4- Good Copy Flashcards
(93 cards)
1
Q
What are lipids?
A
a family of organic compounds that are not soluble in water
2
Q
what are the 3 types of lipids?
A
- triglycerides (fats and oils)
- phospholipids (ex. lecithin)
- sterols (cholesterol)
3
Q
What are the key functions of fats in the body?
A
- chief storage form for excess food energy (survival during feast or famine)
- energy for body’s work
- shock absorbers
- thermoregulation
- cell membranes
- needed nutrients
- aids in absoprtion of phytochemicals
- essential fatty acids
- energy density can be helpful
- contributes to satiety (feeling full)
4
Q
What type of tissue is adipose tissue?
A
active fat tissue
5
Q
Role of adipose tissue?
A
FAT CELLS. secretes hormones, expand and multiply, produces enzymes that influence food intake, and affect the body’s use of nutrients
6
Q
What is the structure of tryglycerides?
A
3 fatty acids and glycerol
7
Q
What are fatty acids?
A
organic acids composed of carbon chains of various lengths, each has an acid end with hydrogens attached to all carbon atoms on the chain. differs in length and degree of saturation
8
Q
What is the role of glycerol in terms of tryglcerides?
A
serves as the backbone
9
Q
What is the difference between MUFA and PUFA (also what are the two terms)?
A
- MUFA: monounsaturated fatty acid
- PUFA: polyunsaturated fatty acid
MUFA only has one carbon-carbon double bond, PUFA has more than one. This is what the “Degree of saturation” is.
10
Q
What does it mean for the melting temperature if the fatty is unsaturated?
A
the more unsaturated the fatty acid, the more liquid the fat is at room temperature (ex. sunflower oil)
the more saturated the fatty acid, the firmer it is at room temp (ex. lard)
11
Q
What is the most common fatty acid chain length in the diet?
A
12-24
12
Q
What are medium chain fatty acid chains? what about short chains? Where are these found
A
medium: 6-10 carbons
short: less than 6 carbons
dairy products
13
Q
True or False: triglycerides are usually only composed of one type of fatty acid.
A
FALSE
usually include a mixture of fatty acids
14
Q
Length of carbon chain: increases or decreases with decreased firmness
A
shorter the carbon chain length, the decreased firmness
15
Q
Why are saturated plant oils like cocoa butter and palm oil softer than animal fats?
A
- palm oil and cocoa have 12 carbons or shorter
- beef fat is maonly made of 18 carbons in length
16
Q
What is the health recommendation when referring to saturated and unsaturated fats?
A
- limit saturated fats
- limit or avoid trans fats
- the harder the fat, the poorer the choice
- use monounsaturated fats or polyunsaturated fats instead
17
Q
What types of oils are usually rich in polyunsaturated fatty acids?
A
- vegetable oils (safflower, sunflower, corn oil)
- fish oils
18
Q
What vegetable oil is rich in monounsaturated fatty acids?
A
olive oil
19
Q
which fats were usually the most saturated?
A
- animals fats
- tropical fats
- fatty meats: over 1/3 of fat in most meats is saturated
- whole milk products: over 1/2 of fat in whole milk is saturated (and other high fat dairy products)
- cocunut and palm oils (commerically prepared foods)
20
Q
True or false: there is a benefit to cardiovascular risk when monounsaturared or polyunsaturated fats are used to replace saturated and trans fats in diet?
A
true
21
Q
What is the connection between olive oil and health?
A
- rich in monounsaturated fatty acids
- evidence from mediterranean diet
- olive oil offers a degree of protection against heart disease when used in place of other fats
- dark colored olive oil means more phytochemicals
22
Q
What is the oil that is the lowest in saturated fat?
A
canola oil, rich in both monounsaturated and polyunsaturated fatty acids
23
Q
What is hydrogenation?
A
a chemical process by which hydrogens are added to monounsaturated or poluunsaturated fatty acids to reduce the number of double bonds, making the fats more saturated (solid) and more resistent to oxidation
24
Q
How are trans fatty acids formed?
A
- polyunsaturated fat is rarely hydrogenated completely during processing
- some double bonds remain
- double bonds change from the cis to trans formation
25
Where are naturally occuring trans fat usually occur?
milk and meat products
26
What is the disease reduction claim regarding saturated and trans fats?
a healthy diet low in saturated and trans fats may reduce the risk of heart disease
27
What are the advantages of hydrogenation and the commerical benefit?
1. Protect against oxidation by making polyunsaturated fats more saturated
- commerical: increase shelf life
2. alter the texture of food by making liquid veggie oils more solid
- improve food texture
3. hydrogented oil has higher smoking point
- more stable in high cooking temperatures
28
What are alternatives to hydrogenation?
* add BHA and BHT to react with oxygen before it can do damage
* keep refrigerated
29
True or False: it is now illegal for manufacturers to add PHOs (partially hydrogenated oils) to foods sold in canada
True
30
What is the structure of phospholipids?
2 fatty acids, glycerol, and a phosphorus containing molecule
31
Fatty acid is soluble in what? phosphorus is soluble in what?
fatty acid: fat
phosphorus: water
32
What does it mean that phospholipids are "emulsifiers"?
one end interacts with oil, while the other end with water.
it is a substance that mixes with both and water and disperses the fat in the water
33
What is something that has lecithin (phospholipid)?
mayo
34
Do Lecithin supplements benefit health?
* no
* body makes all if tneeds
*
35
Where is lecithin found?
eggs and peanuts
36
What are sterols (and their basic structure)?
large molecules consisting of interconnected rings of carbon atoms with side chains of carbon, hydrogen and ozygen
37
Where are steros found? What are the two types found?
*present in foods derives from both plants and animals*
* cholesterol: derived from animals
* phytosterols (plant sterols: plant derived compound, similar structure to cholesterol
38
How do phytosterolds lower blood cholesterol?
competes with cholesterol for absoprtion
39
What does cholesterol serve as the precursur for?
making bile
40
what is bile?
emulsified, made by the liver and stored in the gallbladder
* doesn't digest fats
* emulsfifies fats, allows contacts with enzymes for absoprtion (splits fatty acids from glycerol backbone)
41
True or False: vitamin D and sex hormones (estrogen and preogesterone) are sterols?
true
42
What is cholesterol?
* component of cell membranes
* can be made by the body
* not an essential nutrient
* made in the liver, makes 800-1500 mg per day
* body makes (endogenous) more than what is usually eaten (exogenous)
* forms major part of the plaques that narrow arteries in atherosclerosis
43
what are plaques often the cause of?
heart attacks and strokes
44
What is the order of the digestion and absorption of fats?
* moth
* stomach
* small intestine
45
what is the role of the mouth in the absorption and digestion of fats?
* lingual lipase acts on triglycerides with short and medium fatty acids
* major role in infants
* less important for adults
46
what is the role of the stomach in the absorption and digestion of fats?
* mix's fats with stomach contents
* churning grinds solid pieces into finer particles
* gastric lipase begins the break down of triglycerides (works best in acidic environment of the stomach)
47
What is the role of the small intestine in the absorption and digestion of fats?
* when fat enters small intestine, bile secreted (in response to CCK)
* bile emulsifies fat particles, mix them with water fluid for contact with enzymes for digestion
48
What happens if someone's galblader has been removed?
* liver still produces bile
* can no longer store bile and release it at mealtime
*
49
What are chylomicrons?
* type of lipoprotein
* largest and least dense of the lipoproteins
* travel in the lymph to the bloodstream
* body tissues takes tyiglycerides from the chylomicrons in the blood stream (ex. muscles, breasts, etc)
50
What are lipoproteins?
* larger products of lipid digestion
* clusters of lipids associated with protein
* serve as transport vehicles for lipids in lymph and blood
51
What are the major lipoproteins?
VLDL, LDL, HDL
52
What is VLDL?
* very low density lipoproteins
* carry triglycerides and other lipids made in the liver to body cells for their use
53
what is LDL?
* low density lipoproteins
* transport cholesterol and other lipids to body tissues
* made from VLDL after they have donated many of their triglycerides to body cells
54
What is HDL?
* high density lipoproteins
* carry cholesterol from body cells to the liver for disposal
55
What is the intakes of certain dietary fats linked with?
* disease
* diets high in trans fats and saturated fats (heart disease)
*
56
What are the differences between LDL and HDL in regards to heart disease risk?
LDL
* larger, lighter, richer in cholesterol
* deliver triglycerides and cholesterol from liver to tissues
* elevated LDL cholesterol is associated with increased heart disease risk
HDL
* smaller, denser, and packaged in more protein than LDL
* scavenger excess cholesterol and phospholipids from tissue for disposal
* elevated HDL cholesterol is associayted with decreased heart diseasr risk
57
How to lower LDL cholesterol?
* reduce trans and saturated fats
* weight loss
* addition of soluble fibres
* suspertible to damaege by oxidation (oxidation of the lipid part of LDL can be damaging to arteries of heart)
* dietary antioxidants may slow LDL oxidation
58
How to raise HDL cholesterol
* trans fats can lower HDL
* saturated fats may raise HDL
* physical activity can raise HDL
* quitting smoking can raise HDL
59
What is the fatty acid that is unable to be synthesized by the body?
linoleic and linolenic acid
* essential nutrient
* polyunsaturated fatty acids
* used by body to make eicosanoids
* structural and functional parts of cell membrane
* contribute lipids to brain and nerve
* promote normal growth and vision
* support immune cell functions
60
What is eicosanoids?
biologically compounds that regulate body functions (ex. muscle relaxation + contraction, blood vessel dialation, blood clot formation, response to injury and infection)
61
What are the symptoms of fatty acid deficiency?
* growth delay
* reproductive failure
* skin leisons
* kidney and liver disorders
* neurological and vision problems
rare in north america, usually only occuring in infants fed fat free milk or after low fat diets
62
What is linoleic acid?
* an omega 6 fatty acid
* can be used to produce other omega 6 fatty acids: arachiodonic acid (starting material from which a lot of eicosanoids are made)
* should be consumed in moderation, most veggies oils
63
True or False: a diet hat includes 2 meals of fatty fish each week can increase death and illlness due to heart disease
false, would reduce deaths and illness from heart disease
64
What is an advantage of omega 3?
can support immunity, and inhibit the development of certain cancer
65
what is linoenic?
* an omega 3 fatty acid
* polyunsaturated fatty acid with its first double bond 3 carbons from the end
* sources: flaxseed oil (biggest), canola, walnut
* can be used to produce other omega 3 fatty acids (EPA and DHA)
* support immunity and inhibit development of certain cancers
66
Where is EPA and DHA (omega 3 fatty acid) abundant in?
fish oils and cold water fish
67
What can too much of either omega 3 or 6 fatty acids interfere with?
normal functions, need a balance. consume sources of omega 6 in moderation, and try to increase sources of omega 3
consume a variety of fish
68
Are cream and butter rich in protein and calcium?
no
69
how much more calories in one cup of whole milk compared to skim malk (fromfat)
60
70
How may fats be added to grains?
saturated and trans fats may be added during manufacturing and processing.
71
Are butter and margarine different calorie wise?
no, same number of calories
72
What type of margarine have fewer calories?
diet margarine
73
What is hardened margarines and shortenings made from?
hydrogenated fats, saturated, contains lots of trans fatty acids
74
What are soft margarines?
* non hydrogenated
* less likely to elevate blood cholesterol than the saturated fats of butter
75
What do fat replacers include?
* carbohydrates: fruit purees or starches
* fibres: viscous fibres may provide texture similar to real fat
* proteins: microparticulated protein or fertmented whey (provide calories, fewerthan real fats)
* artifical fats: zero energy fat replacers that are chemically synthesized to mimic the sensory and cooking qualities of natural fat
76
what is olestra?
* sucrose polymer
* properties identical to those of fats and oils in frying, cooking, baking
* body cannot split its fatty acids from its sucrose
* not allowed to be added to foods in canada
* can cause digestive distress and loss os fat soluble vitamis
77
How many cases of foodborne ilness's in canada is estimated per year? most common symptoms?
* 4 million
* stomach cramps
* naseua
* vomiting
* diarrhea
* fever
* death in severe cases
most vulnerable: pregnant women, infants, children under 5, individuals 60+, people with weakened immune system
78
What are the two main ways microbes can cause food borne illness's?
* foodborne infection: caused by eating foods contaminated with infectious microbes
* food intoxications: caused by eating foods containing natural toxins or microbes that produce toxins
79
What is Hepatitis A?
* foodborn infection
* organism: hepititas A virus
* food sources: undercooked or raw shellfish, contaminated produce, contaminated water and ice. eating foods prepared by an infected person.
* symptoms: start 2-4 weeks, but up to 7 weeks to kick in. last several weeks to months. fever, loss of appetite, stomach cramps, jaundice
* rarely fatal for adults
* prgnant women in 2nd or 3rd trimester could have increased risk of preterm labor or other complications
* prevention: cook foods thoroihgly, avoid untreated water, avoid non pealable fruits and veggies
80
What is Listeriosis?
* foodborn infection
* organism: listeria bacterium
* ilness from bacteria that live in the intestines of animals and humans, soils, vegetation and water
* food sources: unpasteurized milk, fresh soft hcheese, luncheon meat/hot dogs/pate, raw undercooked meat
* symptoms: start 3-70 days, mimics flu, can spread to nervous system (blood poinsoning), complications in pregnany causing miscarriage, ilness or death of newborns
* prevention: sanitary food handling methods, cook food, use pasteurized milk
81
what is salmonellosis?
* foodborn infection
* organism: salmonella becteria
* food source: raw/undercooked eggs, raw/undercooked meat (poultry mainly), unpasturized dairy products, raw produce
* symptoms: onset 1-3 days, nausea, fever, chills, vomiting, abdominal cramps, diarrhea. can be fatal
* prevention: use sanitary food handling methods, cooked food thoroughly
82
What is the E. Coli Infection
FOOD BORNE INFECTION
organism
* e coli infection, strain 0157:H7
* found in human and animal intestines
food sources
* undercooked ground bef
* unpasturized milk and milk products
* contaminated raw fruits and vegetables (leafy greens or sprouts)
* contaminated water
* person-to-person contact
symptoms
* onset 1-10 days
* severe bloody diarrhea
* abdominal cramps
* acute kidney failure
* can be fatal
prevention
* cook ground beef thoroughly (71˚)
* avoid unpasturized milk and milk products
* use sanitary food handling methods
* wash your hands are contact with animals
83
What is Botulism?
FOOD INTOXICATION
Organism
* clostridium botulinum bacterium produces the botulinum toxin called botulin
Food sources
* anaerobic environment with low acidity
* improperly low-acid, home canned foods (ex. asparagus, beets, green beans, mushroom)
* improperly smoked fish
* improperly canned meats
* non refridgerated storage of low acid fruit juices (carrot juice)
* honey for infants
symptoms
* 12-72 hours
* nervous system symptoms include double vision, inability to swallow, speech difficulty, progressive paralysis of the respiratory system
* often leaves prolonged symptoms in survivors
prevention
* proper canning methods for low acid foods
* refrigerate homemade garlic and herb oils
* avoid bent, broken, bulging cans
84
What is Staphylococcal food poisoning?
FOOD INTOXICATION (MOST COMMON)
Organism
* staphylococcus aureus bacteria
* commonly found on skin and nasal passageways
* concentrated in skin wounds, acne, and boils
* foods can become contaminated from moisutre droplets expelled (ex. sneezing), or touching blemishes then foods or touching foods with cut hands
* grows rapidly at room temperature
* often in potato salad, cream soup, meat salad
Symptoms
* onset 1-8 hours
* diarrhea, naseua, vominting, abdominal cramps, fatigue
* lasts 1-2 days
* rarely fatal
Food sources
* toxin produced in improperly refridgerated meat, poultry, egg products, tuna and macaroni salads, cream filled pasteries
Prevention
* use sanitary food handling methods
* cook foods thoroughly
* refridgerate foods promptly and properly
85
What is Vibriosis?
FOOD BORNE INFECTION
Organism
* from vibrio bacteria
symptoms:
* Can either be vibrio parahaemolyticus or vibrio vulnificus
Vibrio Parahaemolyticus:
* symptoms appear after 24 hours
* can range from 4 hours to 4 days
* diarrhea, cramps, nausea and vomiting, headache
* usually moderate
* symptoms end within 1-7 dats
* some poeple can have bad diarrhea, contains blood or mucous
vibrio vulnificus:
* usually appear 12-72 hours after exposure
* fever, chills, skin lesions, hypotension (low blood pressure)
* can be mild, but is more often severe caysing septicemia (infection in blood stream) which can be fatal
food sources:
* undercooked or raw seafood
Prevention
* cooking shelfish, especially oysters, thoroughly before eating
* use thermometer to make sure food is cooked to a safe internal temperature
* keep raw and cooked shellfish seperate
* keeping all seafood, both raw and cooked, refrirdgerated
86
What is CSCC for for preventing foodborne illness?
clean
separate
chill
cook
87
What is the step "Clean" for preventing foodborne illness's?
handwashing
* wash for at least 20 seconds
* soap and water
* before and after handling meat, poultry, eggs, seafood
sanitize
* cutting boards, counters, and utensils should be sanitized before and after
* discard worn cutting boards
wash
* raw fruits and veggies should be washed before consumption
* wash lunch boxes and bags every night
* wash grocery bags frequently
88
What is the "chill" step for preventing foodborne illness's?
* bacteria grow most rapidly in the danger zone: 4-60˚C
* freezing or below -18˚ can stop bacterial growth, but does not kill bacteria
* thaw in fridge or microwave (if cooking immediately)
* never thaw at room temp
* if thawing in water, replace cold water every 30min
* put in fridge or freeze foods within 2 hours
* marinate meat and fish in fridge, not counter
89
What is the "Separate" step of preventing foodborne illness's?
* don't cross contaminate
* bacteria can be carried in raw mear juices
* store raw meat, poultry or seafood in sealed containers on bottom shelf of fridge
* use clean stuff
* keep raw food away from ready to eat food
90
what is the "cook safely" part of the prevention of foodborne illness's?
* cook foods to a safe internal temperature
* use digital thermometer to check internal tmp
* keep hot food hot
91
What is the safe way to store leftovers?
* refridgerate them within 2 hours
hot items:
* stir frequently to accelerate cooling
* refridgerate when steaming stops
* put in fridge/freeze in uncovered or loosely wrapped, shallow containers for fast cooling, cover when cooled
* debone large pieces of meet and poultry, and divide them
* do not overcrowd the fridge (for circulation of cold air)
* date leftovers
* eat leftovers between 2-3 days or 3-4 for some
* put leftovers in clean containers, never mix with fresh food
92
How do you safely reheat leftovers?
* to at least 74˚
* rolling boiling and stir during process for some
* discard eaten leftovers after reheated
93
how to avoid illness when travelling?
* wash hands well and often
* make sure cooked and hoy
* avoid using local water when brushing teeth
* avoid salads
* drink only boiled, bottled, canned or treated water
