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List the major classes/categories of lipids.
Triglycerides
Phospholipids
Sterols
Saturated fatty acid structure
carbon chain is fully occupied by hydrogen atoms
solid at room temperature
monounsaturated fatty acid structure
a fatty acid with one double bond
liquid at room temp
Polyunsaturated fatty acid strucutre
fatty acid with 2 or more double bonds
liquid at room temp
Dietary sources of saturated fatty acid
beef, pork, poultry with skin, and other meats
cheese, butter, and other dairy products
palm and coconut oils (tropical oils)
Dietary sources of unsaturated fatty acid
Vegetable oils
Nuts and Seeds
Fish
Dietary sources of trans fatty acid
store-bought cakes, cookies, and crackers
margarine and shortening
a small amount found naturally in dairy products, milk, and meat
Dietary sources of cholesterol
only in animal products
what are the 2 essential fatty acids?
Omega-6 and Omega-3
What are the dietary sources of Omega-6?
Soybean, corn, and safflower oils; vegetables, fruits, seeds, grains
What are the dietary sources of Omega-3 as Linolenic acid?
flax seed/oil, pumpkin seed, walnut oil, green leafy veggies, walnuts, canola oil
What are the dietary sources of Omega-3 as EPA/DHA?
Fish (lake trout, herring, sardines, Atlantic salmon, albacore tuna, bluefish, halibut, and mackerel.
Where is just Omega-3 as DHA found?
Breast Milk
What is the role of Omega-6 fatty acid products in health maintenance?
precursors to compounds involved in repro and blood flow
What is the role of Omega-3 fatty acid products in health maintenance?
helps prevent tissue inflammation and may prevent heart disease and blood clot formation
What are the functions of lipids?
Energy source, supply of essential fatty acids, absorption & transport of fat-soluble vit, organ insulation and protection, precursor to steroid hormones, sensory quality of food & human satiety
How do lipids function as an energy source?
the primary energy source for the heart in the stored form
supplies about 60% of ongoing energy during rest
What are the fat-soluble vitamins?
Vitamins A, D, E, K
What hormones is cholesterol of precursor to?
estrogen, testosterone and aldosteron
How do lipids affect the sensory quality in foods?
mouthfeel, texture, and flavor compounds interact with fat molecules in food
How does fat cause you to feel fuller longer?
satiety
fat slows stomach emptying
enhances flavor compounds
What is a lipoprotein?
spherical structures that are composed of lipids and proteins, transport lipid particles in the body
what are the 4 types of lipoproteins?
Chylomicrons
Very low-density lipoproteins (VLDLs)
Low-density lipoproteins (LDLs)
High-density lipoproteins (HDLs)
What lipids are carried by Chylomicrons?
transports dietary lipids to the liver
What lipids are carried by VLDLs?
delivers triglycerides to other tissues
What lipids are carried by LDLs?
delivers cholesterol to other tissues, including blood vessels (bad cholesterol)
What lipids are carried by HDLs?
removes excess cholesterol from cells and returns cholesterol to the liver for elimination (good cholesterol)
How do LDLs affect heart disease?
can result in a build-up of cholesterol in blood vessels and create a plaque in the artery wall. High levels can result in a high risk of heart disease
How do HDLs affect heart disease?
transports excess cholesterol from the bloodstream and transports it back to the liver for removal. High levels can lower the risk of heart disease.
what % of daily calories should come from fats?
20-35%
What are the fatty foods recommended for people to consume less of by the Dietary Guidelines for Americans’?
High-fat meat, pork, lamb, and poultry with skin on
cheese and whole-fat diary
processed meats
butter/margarine
What are the fatty foods recommended for people to consume more of by the Dietary Guidelines for Americans’?
fruits, veggies, whole grains
nuts, seeds
low fat or non-fat diary
liquid vegetable oils
lean meat, pork, lamb, poultry without skin and fatty fish
What types of fats are associated with increased incidence of cancer?
Saturated fats
What types of fats are associated with increased incidence of heart disease?
total fat, saturated fat, trans fat
What types of fats are associated with decreased incidence of cancer?
Fatty fish and fish oil high in Omega-3 fatty acids
What types of fats are associated with decreased incidence of heart disease?
Unsaturated fats both mono and poly?
What is a diet?
The nutrients/foods consumed
What is a dietary pattern?
include when the food is eaten, how it is portioned, and other lifestyle factors
What is the macronutrient distribution of the Mediterranean diet?
28%-40% fats
40%-65% carbs
10%-35% proteins
Does the Mediterranean diet decrease, increase or keep the consumption of fats the same?
it’s keeps the consumption the same but changes the distribution
What fats do you eat in a higher distribution in the Mediterranean diet?
higher Omega-3 fatty acids (fatty fish and fish oil)
higher monosaturated fat (extra virgin olive oil)
higher levels of polyunsaturated fat
What is Adherence?
the extent to which an individual follows a diet or dietary pattern in the long term, influenced by both dietary and lifestyle components
What is Built Environment?
The layout and design of human-made surroundings where people live, work, and play. This includes the design of the neighborhoods, streets, and buildings, and the availability of food options. This can impact the dietary choices available and the level of physical activity, therefor health.
What are the main dietary components of the Mediterranean diet?
increased amount and variety of veggies, fruits, and nuts
daily consumption of whole grain products (bread, pasta, rice)
moderate intake of fish, seafood, and non-red meats
use of olive oil as the main cooking oil
higher use of aromatic herbs and spices compared to use of salt
focus on the quality, freshness, seasonality, and simplicity of food
drinking wine in moderation
What are the main lifestyle components of the Mediterranean diet?
moderation in portion size, timing, and pace of meals
moderate physical activity every day (not just the gym but also walking and using public transportation)
cooking and consuming meals in the company of others
adequate rest
What elements make up amino acids?
Nitrogen, Carbon, Hydrogen, Oxygen
What is a essential amino acid?
Cannot be synthesized by the human body
Must be supplied by food
Are vital for many processes, including protein synthesis, energy production, and immune function
What is a nonessential amino acid?
Can be produced by the human body
Do not need to be consumed in food
What is a conditionally essential amino acid?
Are not normally required in the diet
Become essential in times of illness or stress
What are the functions of protein in the body?
growth/maintenance/repair
Hormones
Body structure & blood
Fluid Balance
Transport
acid-base balance
immune function
enzymes
What is Albumin?
The most abundant protein in the blood, helps maintain fluid balance in the body?
How does Edema develop?
develops when blood albumin is low because there is a decrease in the intake of protein which pushes water out to the tissues.
how do proteins help maintain the acid-base balance of the body?
the proteins act as buffers
what parts of the immune system are made of protiens?
Antigens, Skin, Mucous, Enzymes, Antibodies
What is a positive nitrogen balance?
intake exceeds excretion
the body needs more protein to be able to build new tissues
In what situation will a person be in a positive nitrogen balance?
growth, recovery from illness, and pregnancy
What is a negative nitrogen balance?
excretion exceeds intake or intake is inadequate to meet the body’s needs
the body is breaking down more protein
In what situation would a person be in a Negative nitrogen balance?
AIDS, Cancer, starvation, muscular dystrophy, and low-calorie protein diets
What are the potential health benefits of vegetarian diets?
decrease the risk of heart disease
decrease rates of obesity
What are the potential nutritional deficiencies associated with vegetarian diets?
Protein
Zinc
Iron
Calcium/Vit D
Vit B12
Iodine
What is a complete/high quality protein?
provides all essential amino acids in amounts needed by the body
easily digested and absorbed
what is an incomplete protein?
do not contain all essential amino acids in the amount required by the body
What are complementary proteins?
Proteins that are combined with incomplete proteins to help provide all essential amino acids.
What are some dietary sources of complete protiens?
Dairy, Fish, Poultry, whole sources of soy (tofu & edamame)
What are some dietary sources of incomplete protiens?
Legumes, grains, and vegtables
What are some dietary sources of complementary protiens?
rice and beans, peanut butter, nuts and seeds
What is the RDA value for proteins of healthy adults?
0.8 grams per kg
what are populations/groups of people who may need additional protien?
growing children and adolescents
women who are pregnant
lactating women
athletes
those who are injured or ill
What are the 2 types of protein-energy malnutrition?
marasmus and kwashiorkor
How is Marasmus characterized?
condition of starvation characterized by emaciation or skeletal appearance
What is Marasmus caused by?
inadequate protein and calorie intake
What is Kwashiorkor characterized by?
characterized by a swollen appearance, specifically in the abdomen
what are the proposed causes of Kwashiorkor?
low protein intake; altered gut bacterial populations
frequent in children being weaned from breast milk to cereal
usually enough calories but not enough protein so there is a fluid shift because of decreased levels of albumin.
What is the relationship between energy balance and body weight?
related to kcal in vs kcal out
what is a negative energy balance?
kcal consumed is less than kcal expended
weight loss
what is a positive energy balance?
kcal consumed is greater than kcal expended
weight gain
What are the 3 components of total energy expenditure?
Basal metabolic rate (BMR)
Physical activity
Thermic effect of food (TEF)
what percentage of total energy expenditure is based on BMR?
60-75%
what percentage of total energy expenditure is based on Physical activity?
15-30%
what percentage of total energy expenditure is based on TEF?
5-10%
What can effect BMR?
Lean body mass
age
energy restriction
growth
endocrine system
stress
pregnancy & breastfeeding
genetics
sex
what is TEF?
the process of burning calories as you digest, absorb, transport, store and metabolize food.
What is BMR?
energy metabolism that occurs after waking in the morning, at least 12 hours after the last meal, It includes energy for life sustaining functions.
What factors can effect TEF?
type of fuel (protein has the greatest effect and fat the least)
age (TEF declines with age)
training status (trained athletes have a lower TEF)
obesity (TEF lower)
what is considered underweight by BMI?
under 18.5
what is considered a healthy BMI?
18.5-24.9
what is considered overweight by BMI?
25-29.5
what is considered obese by BMI?
over 30
what are the risks associated with an overweight or obese BMI?
Cardiovascular disease
Hypertension
Type 2 diabetes
stroke
Gallbladder disease
Osteoarthritis
Sleep apnea
Respiratory problems
Endometrial, breast, prostate, and colon cancers
what are the risks associated with an underweight BMI?
decreased overall energy
respiratory complications
heart irregularities
Infertility
Delayed wound healing
Weakened immune system
Osteoporosis
What are the limitations of BMI?
it doesn’t distinguish between fat and muscle mass
what factors aren’t taken into account for BMI?
athletes (less body fat => high lean body mass)
Ethnicities (body fat & disease risk)
sex (same BMI women tend to have more body fat than men)
Elderly (tend to have more body fat than younger adults)
What are factors that influence the energy burned during physical activity?
body weight and muscle mass utilized
duration of activity
intensity of activity
fitness level
Type of Activity
What are the components of body composition?
Total body mass/body weight = lean tissue mass + fat mass + water
what are the categories of body fat?
essential and storage
What is the Gynoid pattern of fat distribution?
pear shaped
fat over muscle and under the skin at the hips and thighs
subcutaneous fat
What is the Android pattern of fat distribution?
apple shaped
stored under the abdominal muscle around the internal organs
visceral fat
what is subcutaneous fat?
stored under the skin, less association with health risks
temperature regualtion
what is visceral fat?
contributed to heart disease & diabetes
waist circumference greater than 35inch in women and 40inch in men
associated with risk for chronic conditions due to excess fat
what are the causes of obesity in our society?
energetics
environment
genetics