Nutrition good quizlet

Carbohydrates intake recommendation

45-65%

Protein recommendation

.8 per kg of body weight per day

Saturated fat intake recommendation

maximum 10% total energy intake per day

Fatty acids functions in foods

Give flaky texture and flavor

Fats and lipids functions in the body

Energy storage, insulation, transport of compounds in blood, cell membrane structure

Three types of lipids found in your body

triglycerides, phospholipids, sterols

Basic unit of triglycerides and phospholipids

fatty acids

Saturated fatty acids

all carbons bonded to hydrogen

Monounsaturated fatty acids

one double bond

Polyunsaturated fatty acids

more than one double bond

Triglyceride

three fatty acids connected to glycerol backbone

Most common lipid found in body

triglyceride

Phospholipids

have glycerol backbone, but two fatty acids and a phosphorus group

Lecithin

phospholipids used as emulsifier in foods such as salad dressings to keep oils and water mixed together

Sterols

important in cell membrane structure and are composed mainly of four connecting rings of carbon and hydrogen

Sterol example

cholesterol

Is cholesterol required in a diet?

No- the body makes all the cholesterol needed

What starts chewing and lingual lipase and digestion?

Mouth

Stomach

gastric lipase breaks down fat into diglyceride and one fatty acid

Bile acids

emulsify fat, break fat globules into smaller pieces

Pancreatic lipase makeup

two fatty acids and monoglyceride

Micelles

small, spherical structures formed by bile salts that surround fat digestion products and help transport them to intestinal cells for absorption.

Short-chain fatty acids

enter bloodstream and travel to liver

Long-chain fatty acids

enter lymph and need transport carriers

Lipoproteins

transport fat through the lymph and blood

Chylomicrons

carry digested fat through lymph into bloodstream

Very low-density lipoproteins (VLDL)

deliver fat made in liver to cells

Low-density lipoproteins (LDL, “bad” cholesterol)

deposit cholesterol on walls of arteries

High-density lipoproteins (HDL, “good” cholesterol)

remove cholesterol from body and deliver to liver for excretion

Two essential polyunsaturated acids

linoleic acid and alpha-linolenic acid

Cholesterol roles

part of cell membranes and precursor for vitamin D, bile acids, sex hormones

Best food sources of fats

monounsaturated fats

Monounsaturated fats example

peanut oil, canola oil, and olive oil as well as nuts and avocados

Atherosclerosis

narrowing of coronary arteries due to buildup of plaque (hardened debris of cholesterol- laden foam cells, platelets, and other substances) cholesterol, fats, calcium,

Risk factors that you cannot control for heart disease

age, gender, family history, and type 1 diabetes

Mediterranean diet

whole grains, fruits, vegetables, legumes, and nuts with olive oil

Two essential polyunsaturated acids

linoleic acid and alpha-linolenic acid

Cholesterol roles

part of cell membranes and precursor for vitamin D, bile acids, sex hormones

Best food sources of fats

monounsaturated fats

Monounsaturated fats example

peanut oil, canola oil, and olive oil as well as nuts and avocados

Atherosclerosis

narrowing of coronary arteries due to buildup of plaque (hardened debris of cholesterol- laden foam cells, platelets, and other substances) cholesterol, fats, calcium,

Risk factors that you cannot control for heart disease

age, gender, family history, and type 1 diabetes

Mediterranean diet

whole grains, fruits, vegetables, legumes, and nuts with olive oil

Mercury in fish example

swordfish, shark, king mackerel, tilefish

Canned albacore tuna has more mercury than

light tuna

Olive oil is high in

phytochemicals and is heart healthy

Coconut oil

high in saturated fats

Gastrin

Hormone that stimulates gastric juice including HCl and pepsin.

HCl

denatures protein and activate pepsin

Pepsin

enzyme in stomach that begins breaking down protein

Cholecystokinin

stimulates the release of pancreatic enzymes

Proteases (from the pancreas)

digest polypeptides to form shorter remnants for absorption.

polypeptides broken down into

tripeptides, dipeptides, and amino acids

Amino acids can be

Burned for energy, Stored as fat, and Made into glucose

Proteins help maintain

fluid balance, body tissues, acid base balance, healthy immune systems, energy,

Transport proteins

shuttle oxygen, waste products, lipids, some vitamins, and sodium and potassium through your blood and into and out of cells through cell membranes

antibodies

eliminate potentially harmful substances

Protein approves

satiety and appetite control

nitrogen balance

Amount of nitrogen consumed (in dietary protein) = amount excreted (in urine)

Positive nitrogen balance

more nitrogen is retained (for protein synthesis) than is excreted For example, infants, children, pregnant women

Negative nitrogen balance

more nitrogen is excreted than consumed (body proteins broken down) For example, starvation, serious injury, or illness

Complete proteins

all essential amino acids, plus some nonessential amino acids, examples, soy, quinoa, animal protein

Incomplete proteins

low in one or more essential amino acids, examples plant foods

Eating too much protein

may increase risk of heart disease, kidney stones, calcium loss from bones

Protein energy malnutrition

Inadequate protein and/or calories More common in children, because they are growing

Kwashiorkor

severe deficiency of dietary protein