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185 Terms
Why does the body need fat?
Fat (lipids) is a major source of energy; supports muscular work; is the chief storage form for energy from excess foods eaten; forms cell membranes; cushions vital organs; insulates against temperature extremes; transports fat-soluble vitamins A, D, E, and K and phytochemicals and supports their absorption; and is converted into bile, vitamin D, and hormones.
How much energy does fat provide?
Fat provides concentrated energy: 9 kilocalories (kcal) per gram.
How does dietary fat affect food and appetite?
Fat contributes to the taste and smell of food, stimulates appetite, and contributes to the feeling of fullness called satiety.
What are the four types of lipids?
Triglycerides, phospholipids, sterols, and waxes. Most lipids are made up of fatty acids.
What are triglycerides?
The most common type of lipid; found in butter, margarine, and oils. A triglyceride consists of one glycerol and three fatty acids. Triglycerides store about twice as much energy as carbohydrates (CHO).
What are saturated fatty acids (SFA)?
Fatty acids full of hydrogen; they are solid at room temperature.
What are animal sources of saturated fat?
Milk, cream, butter, cheese, bacon, meat, eggs, poultry, and ice cream.
What are plant sources of saturated fat?
Some nuts and tropical oils, including coconut oil.
What are the health concerns associated with saturated fat?
Saturated fat increases blood cholesterol and increases the risk of heart disease and type 2 diabetes.
What are monounsaturated fatty acids (MUFA)?
Fatty acids with one double bond; they are not full of hydrogen and are considered a good fat.
What are sources of monounsaturated fat?
Plant sources such as olive oil, canola oil, avocado, and nuts.
What are the health effects of monounsaturated fats?
They improve blood cholesterol and decrease the risk of heart disease and type 2 diabetes.
What are polyunsaturated fatty acids (PUFA)?
Fatty acids with more than one double bond.
What are sources of polyunsaturated fat?
Plant-based foods and oils, including corn, soybeans, and safflower oil.
What are the health effects of polyunsaturated fats?
They improve blood cholesterol and decrease the risk of heart disease and type 2 diabetes.
What are essential fatty acids?
Fatty acids that must be provided by the diet. The two listed are linoleic acid and linolenic acid.
Which essential fatty acids are listed in the study guide?
Linoleic acid and linolenic acid.
What are trans-fatty acids?
Often described as bad fats; the study guide advises avoiding their consumption. They are also associated with partially hydrogenated oils (PHOs).
How are partially hydrogenated oils (PHOs) made and why?
They are man-made from vegetable oil by adding hydrogen under pressure to produce a stiffer fat with a longer shelf life.
What is the main health problem associated with trans fats?
They increase LDL (“bad”) cholesterol and are associated with heart disease.
Which foods may contain trans fats or PHOs?
Mostly fried foods such as French fries and doughnuts; baked and packaged foods such as crackers, pastries, pie crust, pizza dough, microwave popcorn, cookie dough; and stick margarine and shortening.
What FDA rule about PHOs is mentioned in the study guide?
The study guide says food companies would not be able to add PHOs to foods by 2018.
What note does the study guide make about naturally occurring trans fats?
Trans fats naturally found in animal products such as beef and dairy may have health benefits.
What is the structure of a phospholipid?
A glycerol, two fatty acids, and a phosphorus molecule.
What are the properties of phospholipids?
They are soluble in both water and fat.
What are food sources of phospholipids?
Egg yolks, liver, soybean, peanuts, and wheat germ.
What are the functions of phospholipids?
They act as emulsifiers (for example, in salad dressing), help transport lipids, and are a major constituent of cell membranes.
Are phospholipids essential nutrients? Why or why not?
No. The body can synthesize them.
What is lecithin?
A phospholipid named in the study guide.
What are sterols made of?
They have no fatty acids; carbon and hydrogen are arranged in rings.
What functions of sterols are listed?
They function as hormones or chemical messengers; are involved in skin production of vitamin D; are precursors for sex hormones such as estrogen and testosterone and for insulin; and are important for brain health.
What foods contain sterols, according to the study guide?
Animal and plant products are mentioned; examples listed are meat, poultry, fish, and eggs.
What does the body do with cholesterol?
The body makes enough cholesterol. Cholesterol helps keep cell membranes fluid and flexible and is used to make other hormones.
What are lipoproteins?
They carry cholesterol and fat to cells; the study guide compares them to “taxi cabs.”
What is LDL?
Low-density lipoprotein, nicknamed “Loser” in the study guide; it is commonly called “bad” cholesterol.
What is HDL?
High-density lipoprotein, nicknamed “Helper” in the study guide; it is commonly called “good” cholesterol.
What foods contain cholesterol?
Animal products such as meat, poultry, fish, and eggs.
What is the recommended adult AMDR for total fat?
20–35% of daily energy intake.
What is the recommended limit for saturated fat in the study guide?
Less than 10% of daily energy.
What daily fat-intake amounts are listed for women and men ages 19–30?
Women: 6 teaspoons per day. Men: 7 teaspoons per day.
What is the adequate intake (AI) for linolenic acid for adults ages 19–50?
Men: 1.6 g/day. Women: 1.1 g/day.
What is the adequate intake (AI) for linoleic acid for adults ages 19–50?
Men: 17 g/day. Women: 12 g/day.
How do you calculate the 20–35% fat-calorie range for a 2,000-kcal diet?
20%: 2,000 × 0.20 = 400 kcal from fat. 35%: 2,000 × 0.35 = 700 kcal from fat.
How do you convert calories from fat into grams of fat?
Divide calories from fat by 9 because fat provides 9 kcal/g.
How many grams of fat correspond to 400 kcal and 700 kcal?
400 ÷ 9 ≈ 44 g of fat; 700 ÷ 9 ≈ 78 g of fat.
What topics are listed under lipoproteins and heart disease risk?
Differences between LDL and HDL; size and density; delivery and scavenging; inflammation; heart attack risk; and cholesterol testing.
What high-fat food is highlighted in the Mediterranean diet?
Olive oil.
What potential health-benefit and caution points are listed for olive oil?
The study guide says darker olive oil is better, specifically extra virgin; it notes potential health benefits, but cautions that olive oil contains calories and is not a “magic” potion.
What features and foods of the Mediterranean diet are listed?
Whole foods; dietary focus on fatty fish and nuts, including walnuts and almonds; and potential benefits.
What are proteins and amino acids?
Proteins are organic molecules built from amino acids (AAs). There are 20 amino acids listed in the study guide.
What do amino acids help the body do?
They are building blocks that help build and maintain body tissues, including supporting muscle protein synthesis.
How many amino acids are essential, and what does essential mean?
Nine amino acids are essential and must come from food.
Why does the body need protein daily?
To build new cells.
What is protein turnover?
The ongoing cycle of protein breakdown, recovery, and synthesis.
What is the recommended protein AMDR?
10–35% of total energy.
How much protein do most adults need?
About 0.8 g of protein per kilogram of body weight.
How is the example adult protein requirement calculated for a 150-lb (68-kg) person?
Convert pounds to kilograms: 150 lb ÷ 2.2 ≈ 68 kg. Then 68 kg × 0.8 g/kg ≈ 55 g protein/day.
How much protein do power athletes need according to the study guide?
Strength or speed athletes: 1.2–1.7 g/kg/day.
How much protein do endurance athletes need according to the study guide?
1.2–1.4 g/kg/day.
What is a complete protein?
A protein containing all essential amino acids in proportions the body needs.
What sources of complete protein are listed?
Animal foods (except gelatin), eggs, quinoa, and soybeans.
What should be known about complete proteins besides their definition?
The study guide says to know examples and the best cooking methods.
What are limiting amino acids in plant foods?
The heading is listed for review; the provided material does not include further details under this heading.
What plant foods are suggested as meat alternatives?
Beans, lentils, and tofu.
What are examples of ways to include legumes in meals?
Try meat-free meals; add chickpeas or black beans to chili, soup, or salad.
How can nuts and seeds be used in the diet?
Use nuts, seeds, and nut butter; they can be snacks or additions to salad, cereal, and yogurt.
What nutrients are nuts and seeds good sources of, according to the study guide?
Protein and monounsaturated fatty acids (MUFA), described as good fat.
What portion sizes are suggested for nuts, seeds, and nut butters?
About ¼ cup for nuts and seeds, or 2 tablespoons for nut butters.
Why should portions of nuts, seeds, and nut butter be watched?
They can be high in fat and calories.
Do protein supplements improve performance?
The study guide says protein supplements do not improve performance.
Are protein supplements effective for weight loss?
The study guide says they are not effective for weight loss.
What does the study guide say about amino acid supplements?
The body is designed to work with whole proteins; the guide states there is no safe level of amino acid supplementation.
How often does the study guide recommend eating fish?
Two servings of fish per week.
Why is fish important in the diet?
Fish is a good source of protein and an excellent source of omega-3 fats; omega-3 fats reduce the risk of heart disease.
Which fish are listed as good choices?
Mackerel, trout, salmon, and sardines.
What fish preparation methods are recommended?
Baking, broiling, grilling, or poaching.
At what life stages or circumstances does the study guide note potential positive health aspects of a meat-eater’s diet?
Pregnancy and infancy; childhood; adolescence; aging and illness.
What topics are listed for positive health aspects of vegetarian diets?
Other health behaviors associated with being vegetarian; obesity; heart disease and blood lipids; high blood pressure; cancer; and other health benefits.
What nutrients should be adequate when planning a vegetarian diet?
Protein, iron, zinc, calcium, vitamin B12, vitamin D, and omega-3 fatty acids.
What additional material should be reviewed for the protein/vegetarian section?
The quick-list supplement sheet.
Which vitamins are fat-soluble?
Vitamins A, D, E, and K, remembered as ADEK.
What topics about fat-soluble vitamins should be reviewed?
Food sources and essentiality; storage; toxicity; the fact that they do not need to be consumed every day; deficiency; and their diverse roles in the body.
When might vitamin or mineral supplements be needed, according to the study guide?
Examples listed include pregnancy; inability to produce intrinsic factor; dieting, anorexia, or bulimia; lactose intolerance; illness; or surgery.
What nutrients are mentioned for pregnant women, and why?
Vitamin B12, iron, and folate are mentioned as supporting increased red blood cell (RBC) production.
What does the study guide say about people who cannot produce intrinsic factor?
It says vitamin B12 with food is relevant and mentions injections for people who cannot produce intrinsic factor.
What supplement-related point is listed for lactose intolerance?
Vitamin D.
What are arguments against taking supplements?
Food rarely causes nutrient imbalances or toxicities; supplement users may have excessive intakes; supplements may be contaminated or have safety concerns; misinformation can be life-threatening; supplements can create a false sense of security; and whole foods are best for nutrients.
How much of a person's weight is water, approximately?
About 60%.
What water-content topics are listed for review?
Water content of various tissues, including the brain and muscle, and bones.
What other water topics are listed?
Body processes; water balance (a typical example); and effects of mild dehydration, severe dehydration, and chronic lack of fluid.
What are the six major electrolytes listed?
Sodium (Na+); 2. chloride (Cl−); 3. potassium (K+); 4. magnesium (Mg++); 5. calcium (Ca++); 6. phosphate (HPO4−).
What sodium-related topic is listed for review?
Sources of sodium in the U.S. diet.
What iron-related topic is listed for review?
Promoters and inhibitors of iron absorption.
What is the study guide’s exam disclaimer?
This is a study guide review and is not exactly what is on the exam; review weekly lecture material too.