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Nutrition Ch. 4
Question | Answer |
---|---|
To much fat as well as __ _______ fat causes health risks? | to little |
Fat is a member of what class? | lipids |
What are triglycerides? | fats and oils |
What are the lipids in foods and in the body include? | triglycerides, phospholipids, and sterols |
What do lipids provide the body with? | energy |
The body's compacity to store fat it? | unlimited |
In what kind of tissue are the lipids stored in? | adipose tissue |
What do fat cells secrete? | Secrete hormones that help to regulate the appetite and influence other body functions |
The fat stored in fat cells supplies how much of the ongoing energy needs when the body is at rest? | 60% |
Fat cells give more energy when? | when there are greater energy needs, or when there is food deprivation |
The body cannot convert fat into what? | glucose, for the brain and nerves |
When there is not enough glucose for the brain the brain can derive half of its energy from its own form of fat called? | ketones, but they will still need glucose |
What other roles does fat serve in the body? | Skin=natural oils Scalp=norish the hair Layer of fat under skin=insulates Fat beneth kidney=protects from being damaged Breasts=protects mammory glands |
What do phospholipids and the sterol cholesterol help maintain? | the structure and health of all cells |
What are people referring to when they say "i'm too fat"? | triglycerides |
What does triglycerides mean? | three fatty acids attached to a glycerol "backbone" |
When energy from any energy yielding nutrient is to be stored as fat, the nutrient is first? | broken into small fragments |
Then the fragments are linked together in chains called? | fatty acids |
Fatty acids are then? | packed 3 at a time with glycerol |
In what 2 ways to chains differ? | length and in degree of saturation |
If every avaliable carbon is filled to capacidty with hydrogen atims, the cahin is called? | a saturated fatty acid |
A saturated fatty acid is fully loaded with? | hydrogen atoms and has only single bonds between carbon |
In what foods are hydrogen atoms missing from fatty acid chains? | Plants and fish |
The places where the hydrogen atoms are missing are points called? | unsaturated |
When there are points of unsaturation they are called? | unsaturated fatty acids |
An unsaturated fatty acid has at least? | one double bond between carbons |
What are the three types of fatty acids? | saturated, monosaturated, and polysaturated |
What are monounsaturated fatty acids? | a fatty acid that has one point of unsaturation |
What kind of fatty acid has 2 or more points of unsaturation? | polyunsaturated fatty acid |
Fats that contain short chains of unsaturated fatty acids are? | softer at room temp and melt faster |
Saturation also influences what? | stability |
What kinds of fatty acids spoil faster because their double bonds are unstable? | polyunsaturated |
The oxidation of unsaturated fats produces a variety of compounds that? | smell and taste rancid |
Fats can become _______ when exposed to oxygen? | rancid |
What kind of fats are not effected much by oxidation? | saturated |
Manufacturers can protect spoilege in what three ways? | sealed and refirgerated, may add antioxidants, they may saturate some or all of the points of unsaturation by adding hydrogen atoms |
What is hydrogenation? | where you saturate some or all of the points of unsaturation by adding hydrogen atoms |
What are antioxidants? | as a food additive, preservatives that delay or prevent rancidity of foods and other damage to food by oxygen |
What are BHS, AND BHT | perservatives commonly used to slow the development of "off" flavors, odors, and color changes caused by oxidation |
What is hydrogenation? | a chemical procss by which hydrogen atoms are added to monounsaturated or polyunsaturated fats to reduce the number of double bonds, making the fats more saturated and more resistant to oxidation |
What are the two advantages of hydrogenation? | protects against oxidation, and also alters the texture of foods by increasing the solidity of fats |
When partially hydogenated vegie oil is changed to? | butter |
The disadvantage is that hydrogenation makes polyunsatured fats? | more saturated |
What is another disadvantage of hydrogenation for the fats that remain unsaturated? | they change from cis to trans |
What is a trans fatty acid? | where the hydrogen atoms next to the double bonds are on opposite sides of the carbon chains |
In the body trans fatty acids act like? | staturated fats |
Trans fatty acids can lead to? | hearth disease |
What two fatty acids can the body not make for themselves? | linoleic acid and linolenic acid |
Both linoleic acid and linolenic acid are? | polyunsaturaed |
linoleic acid and linolenic acid cannot be produced by the body therefore they are? | essential fatty acids |
Where are the essential fatty acids found? | plant oils |
How does linoleic acid and linolenic acids help the body? | it helps regulate bp, clots, blood lipid concentration, immune system, inflammatory response and many others, serve as structural component of cell membranes |
What is linoleic acids? | omega 6 fatty acid |
Where is it found (linoleic acid)? | seeds of plants and oils from seeds |
What is linolenic acid? | omega 3 fatty acids (also includes EPA and DHA) |
Where is linolenic acid found? | fish oil |
Both EPA and DHA are needed for? | normal brain development |
DHA is also active in? | the retina of the eye |
Omega 3 fatty acids are essentail for? | prevention of heart disease, diabetes, hypertension, arthritis, and cancer |
What are phospholipids and sterols? | other classes of lipids |
phospholipids and sterols make up how much lipids in the body? | 5% |
What are lecithins? | type of phospholipids |
lecithins have a backbone of? | glycerol |
On lecithins the third fatty acid place there is a? | phosphate group (choline) |
What does the phosphate group on lecithins allow? | enables them to dissolve in water (to mix fat with water) |
In what are phospholipids found? | eggs, liver, soybeans, wheat germ, and peanuts |
What are the roles of phospholipids? | constituents of cell membranes |
Phospholipids also act as what in the body? | emulsifiers |
Why are lecithins not essential nutrients? | they are made from scratch by the liver |
What are sterols? | large, complex molecules consisting of interconnected rings of carbon. |
What is the most familiar sterol? | cholesterol (vit. D and sex hormones) |
What is richest in cholesterol? | organ meats, liver, kidney, and eggs |
Plant sterols interfere with? | cholesterol absorption |
A diet rich in plant sterols lowers? | blood cholesterol |
They is cholesterol not an essential nutrient? | it is made by the body, liver |
Cholesterol can be made in the liver with what? | glucose or fatty acids |
Where does most of the body's cholesterol end up? | cell membranes |
In what two ways does cholesterol leave the liver? | made into bile, stored in gallbladder and delievered to intestines, 2. travel by blood stream to all body cells |
Why is the cholesterol bile released into the intestine? | to aid in digestine |
What are lipoproteins? | lipids attached to proteins |
Cholestorol is harmful to the body when? | it deposits in the artery walls |
What do deposts of cholesterol in artery walls contribute to? | atherosclerosis |
A person who eats a diet high in saturated fats or trans fats is at risk for? | cardivascular disease |
CVD is the ? | number one killer of adults |
What are the two types of lipoproteins? | LDL and HDL |
high LDL cholestoral increases? | the liklehood of heart disease and earlier |
High HDL cholestoral lowers? | disease risk |
What raised LIL? | high saturated fat and high trans fat |
Fats from where are the main source of saturated fats? | animal |
to minimize intake of saturated fats people should eat less? | meat |
What foods contain a lot of trans fats? | butter, fast food, chips, and baked goods |
What is the daily intake of Trans fatty acids? | 6 grams per day |
What are major sources of saturated fats? | whole milk, fatty cuts of beef or pork, tropical oils, and shortening |
What are major sources of cholesterol? | egg,meat,cheese,milk |
What are major sources of monounsaturated fats? | olive oil, avocados |
What are major sources of polyunsaturated fats? | vegie oil, nut and seeds |
Olive oil has what that helps protect against heart disease? | phytochemicals |
What does omega 6 fatty acid do? | lowers total blood cholesterol and LDL |
What does omega 3 fatty acids do? | influence the function of the heart and blood vessels |
EPA and DHA protect the heart by? | lowering blood triglycerides, prevent blood clots, protect against irregualar heart beat, lower BP, and defend inflammation |
how much should one consume fish? | 2 times a week |
Why should we not eat fried fish? | saturated and trans fat |
Supplements of 2 grams a day of EPA or more than 3 grams of fish oil? | interfere with blood clotting |
What are the 2 potentially toxic vitamins? | A and D |
How much of linoleic acid and linolenic acid should be in the daily energy intake? | linoleic acid provides 5 to 10% linolenic acid 0.6 to 1.2% |
You should eat diets low in? | saturated, trans fat, and cholesterol |
When monounsaturated fat such as olive oil replaces saturated and trans fats in a diet it? | lowers the risk of heart disease |
Fats change the __________ of foods? | flavor and aroma |
What four vitamins are soluble in fat? | A D E K |
What is most important for people? | to control portion sizes, particularly portions of fatty foods |
What are examples of added fats? | dessert topping, butter, oil, dressing |
Milk and yogurt are rich in? | Ca+ and protein |
What foods are solid fats? | whipped cream, sour cream, and cream cheese |
Cheeses are major contributors of? | saturated fat |
Meat conceal a good deal of what? | fat (saturated) |
What are the 4 categories of fat? | very lean, lean, medium fat, and high fat meats |
What is the daily allowance for meat? | 5 to 7 oz |
When looking for meat or pork you should look for? | loin or round |
What foods help lower saturated fat, cholestrol, and total fat? | vegies, fruit, whole grains, and legumes |
The softer a fat is? | the more unsaturated it is |
Animal fats are? | more saturated |
You should have at least how much fat each meal? | a tsp |
People who want to remain constant should? | read labels, limit fat, and seek out polyunsaturated and monounsaturated fats |
Coconut oil and palm oil? | raise blood cholesterol |
What are fat replacers? | ingredients that replace some or all of the functions of fat in foods and may or may not provide energy |
What are artificial fats? | zero energy fat replacers that are chemically synthesized to mimic the sensory and cooking qualities of natually occurring fats but are totally or partially resistant to digestion |
What is olestra? | a synthetic fat made from sucrose and fatty acids that provides zero kcalories per gram (sucrose polyester) |
What is olestra made of? | a sucrose molecule with 6-8 fatty acids attached |
Enzymes in the digestive tract cannot break what? | the bonds of olestra, so it passes the GI system unabsorbed |
2 questions the FDA asks about olestra? | is olestra toxic? and does olestra affect either nutrient absorption or the health of the GI tract? |
What do some people experience with olestra? | cramps, gas, bloating, and diarrhea |
Vegies and fruits contain how much fat? | very little |
What is protein? | a nutrient that can be used as fuel, provides machinery for getting things done |
Chain length= | Number of carbons |
Saturation= | number of hydrogens |
1 hydrogen missing= | monounsaturated |
2 or more hydrogen missing= | polyunsaturated |
What is the bad cholesterol? | LDL |
What is good Cholesterol? | HDL |
To lower cholesterol? | lower intake of meat products |