NUTR 202 Exam 2

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