HNF exam 2
1. Discuss the reasons why a moderate intake of lipids is an essential part of a healthy diet, and explain the difference between energy density and nutrient density.
- Moderate intake of lipids is essential because lipids provide energy, help absorb fat-soluble vitamins (A, D, E, K), and support healthy cell membranes. They also are a source of essential fatty acids, which the body cannot produce.
- Energy Density refers to the number of calories in a given weight or volume of food. Foods high in energy density are calorie-dense (e.g., oils, nuts).
- Nutrient Density refers to the amount of beneficial nutrients (vitamins, minerals, fiber, etc.) relative to the number of calories. Nutrient-dense foods provide more nutrients per calorie (e.g., fruits, vegetables).
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#### 2. Compare the three types of lipids.
- Triglycerides: The most common form of fat in foods and the body; composed of three fatty acids and a glycerol backbone. They serve as energy storage in the body.
- Phospholipids: These contain two fatty acids, a glycerol backbone, and a phosphate group. They are essential for building cell membranes and for lipid transport.
- Sterols: A type of lipid, including cholesterol, that plays a role in cell membrane structure and hormone synthesis.
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#### 3. Name the 2 essential fatty acids and explain why they are essential.
- Linoleic acid (omega-6) and linolenic acid (omega-3) are essential because the body cannot synthesize them, but they are required for various bodily functions such as cell structure, brain function, and regulation of inflammation.
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#### 4. Describe the process of digestion and absorption of triglycerides, and small and large chain fatty acids.
- Triglycerides are digested in the small intestine. Bile from the liver emulsifies the fats, breaking them into smaller droplets, and pancreatic enzymes (lipase) break down triglycerides into monoglycerides and fatty acids.
- Small-chain fatty acids are absorbed directly into the bloodstream and transported to the liver.
- Long-chain fatty acids are packaged into chylomicrons (lipid-protein complexes) and enter the lymphatic system before being released into the bloodstream.
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#### 5. Describe lipid transport and identify functions of and differences between blood lipoproteins.
- Lipoproteins are complexes of lipids and proteins that transport lipids in the blood.
- Chylomicrons transport dietary triglycerides from the intestines to tissues.
- VLDL (Very Low-Density Lipoprotein) transports triglycerides synthesized in the liver to tissues.
- LDL (Low-Density Lipoprotein) carries cholesterol from the liver to tissues and is associated with plaque buildup in arteries ("bad cholesterol").
- HDL (High-Density Lipoprotein) carries cholesterol back to the liver for excretion or recycling and is considered "good cholesterol" because it helps reduce plaque buildup.
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#### 6. Compare and contrast the physical properties of saturated, polyunsaturated, monounsaturated, and trans fatty acids/fats.
- Saturated fats: No double bonds, solid at room temperature (e.g., butter, lard). They raise LDL cholesterol.
- Monounsaturated fats: One double bond, liquid at room temperature (e.g., olive oil, avocado). They lower LDL and are heart-healthy.
- Polyunsaturated fats: Multiple double bonds, liquid at room temperature (e.g., sunflower oil, fatty fish). Includes omega-3 and omega-6 fatty acids, which are essential.
- Trans fats: Created through hydrogenation, solid at room temperature, and harmful to health as they increase LDL and decrease HDL.
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#### 7. Identify common food sources of cholesterol, saturated, monounsaturated, polyunsaturated, trans, and omega-3 fatty acids.
- Cholesterol: Animal-based products like eggs, meat, and dairy.
- Saturated fats: Red meat, butter, cheese, coconut oil.
- Monounsaturated fats: Olive oil, avocados, nuts (e.g., almonds).
- Polyunsaturated fats: Sunflower oil, corn oil, fatty fish (e.g., salmon, mackerel).
- Trans fats: Processed foods like baked goods, margarine, fried foods.
- Omega-3 fatty acids: Fatty fish (e.g., salmon, sardines), flaxseeds, walnuts, chia seeds.
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#### 8. State the definition and causes of atherosclerosis, and describe the process of forming plaque. Why is LDL “bad” and HDL “good”? What can cause vascular injuries?
- Atherosclerosis is the hardening and narrowing of the arteries due to the buildup of plaque, which consists of cholesterol, fat, and other substances. The plaque restricts blood flow, increasing the risk of heart attacks and strokes.
- LDL ("bad" cholesterol) contributes to plaque formation by delivering cholesterol to the arteries, leading to plaque buildup.
- HDL ("good" cholesterol) helps remove excess cholesterol from the bloodstream and transport it to the liver for recycling, preventing plaque formation.
- Vascular injuries can be caused by high blood pressure, smoking, high LDL cholesterol, or diabetes, which damage the blood vessel walls and make them more prone to plaque buildup.
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#### 9. Describe the relationships between the following and risk of CVD: saturated fatty acids, trans fatty acids, poly- and monounsaturated fatty acids, dietary cholesterol, red meat, processed meat, whole grains, sugar and refined carbs, fish oil (omega-3 fatty acids), fruits and vegetables (soluble fiber), alcohol, hypertension, healthy weight, physical activity, smoking.
- Saturated fats and trans fats: Increase LDL cholesterol and risk of CVD.
- Poly- and monounsaturated fats: Lower LDL cholesterol and are beneficial for heart health.
- Dietary cholesterol: Dietary cholesterol has a smaller impact on blood cholesterol than saturated and trans fats, but excess intake can raise LDL in some people.
- Red and processed meats: Increase CVD risk due to high levels of saturated fats and preservatives.
- Whole grains: Lower CVD risk by providing fiber, which can reduce cholesterol levels and improve heart health.
- Sugar and refined carbs: Increase risk by contributing to obesity, inflammation, and high triglycerides.
- Fish oil (omega-3s): Reduce inflammation and triglycerides, benefiting heart health.
- Fruits and vegetables (soluble fiber): Reduce cholesterol and support heart health.
- Alcohol: In moderation, may raise HDL cholesterol, but excessive drinking raises blood pressure and increases triglycerides.
- Hypertension: High blood pressure strains the heart and arteries, increasing CVD risk.
- Healthy weight: Maintaining a healthy weight reduces the risk of CVD by improving cholesterol, blood pressure, and insulin sensitivity.
- Physical activity: Regular exercise improves heart health by reducing cholesterol and blood pressure.
- Smoking: Damages blood vessels and increases LDL cholesterol, raising CVD risk.
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#### 10. State the 2015-2020 Dietary Guidelines for trans and saturated fat.
- Trans fats: As low as possible.
- Saturated fats: Less than 10% of total daily calories.
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#### 11. Foodie: Sustainable Fish
- a. The American Heart Association recommends eating fatty fish weekly for their omega-3 fatty acids, which are beneficial for heart health.
- b. Some agencies recommend eating less fish due to concerns about overfishing, mercury contamination, and the environmental impact of large-scale fish farming.
- c. Sustainable fish choices include wild-caught Alaskan salmon, sardines, and mackerel (certified by the Marine Stewardship Council). Ecological alternatives include plant-based sources of omega-3s, such as flaxseeds, chia seeds, and walnuts.
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### Key Terms/Concepts Definitions
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1. Satiety: The feeling of fullness after eating that suppresses the desire to eat more.
2. Essential Fatty Acid: Fatty acids the body cannot make and must be obtained from food, including omega-3 and omega-6 fatty acids.
3. Triglycerides: The most common form of fat, consisting of three fatty acids and a glycerol backbone.
4. Fatty Acid Chain Length: The number of carbon atoms in a fatty acid chain, affecting its digestion and absorption.
5. Fatty Acid Saturation: Refers to whether a fatty acid has single (saturated) or double (unsaturated) bonds.
6. Hydrogenation: The process of adding hydrogen to unsaturated fats, creating trans fats.
7. Partial Hydrogenation: A process that creates trans fats, which are unhealthy.
8. Trans Fatty Acid: A type of fat formed through hydrogenation; linked to increased heart disease risk.
9. Phospholipid: A lipid made of two fatty acids, a glycerol backbone
, and a phosphate group; essential for cell membranes.
10. Sterol: A type of lipid, including cholesterol, that plays a role in hormone production and cell membranes.
11. Cholesterol: A sterol found in animal products, used to build cell membranes and produce hormones.
12. Pancreas: The organ that produces digestive enzymes and hormones like insulin.
13. Bile: A digestive fluid produced by the liver that emulsifies fats, aiding their digestion.
14. Gallbladder: Stores bile produced by the liver and releases it to aid fat digestion.
15. Emulsification: The process of breaking down fat molecules into smaller droplets for digestion.
16. Lipoprotein: A particle made of lipids and proteins that transports fats in the blood.
17. Micelle: A structure formed during fat digestion that helps absorb fatty acids.
18. Chylomicron: A type of lipoprotein that transports dietary fats from the intestines.
19. VLDL: A lipoprotein that transports triglycerides from the liver to tissues.
20. LDL: A lipoprotein that carries cholesterol and is associated with plaque buildup ("bad cholesterol").
21. HDL: A lipoprotein that carries cholesterol back to the liver and is considered protective ("good cholesterol").
22. Linoleic Acid: An omega-6 essential fatty acid found in vegetable oils.
23. Linolenic Acid: An omega-3 essential fatty acid found in flaxseeds and fish oils.
24. CVD: Cardiovascular disease, encompassing heart disease, stroke, and other related conditions.
25. Atherosclerosis: The buildup of plaque in the arteries, which restricts blood flow and can lead to heart attack or stroke.
26. Aneurysm: A bulging of a weakened artery wall that may rupture.
27. Thrombosis: The formation of a blood clot that can obstruct blood flow.
28. Embolism: A blood clot or other blockage that travels and obstructs blood flow to vital organs.
29. Heart Attack: A blockage in blood flow to the heart, leading to tissue damage.
30. Stroke: A disruption of blood flow to the brain, leading to brain tissue damage.
31. Hypertension: High blood pressure, which increases the risk of heart disease and stroke.
Sure! Here's a study guide based on your assigned readings from Sizer Chapter 15 (sections on hunger only) or Byrd-B Chapter 3 (sections 3.1 only), as well as additional materials related to Food Insecurity and Hunger. I've organized it by the learning objectives and provided answers based on the provided readings and the new book _The Painful Truth about Hunger in America_.
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## Learning Objectives and Answers
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### 1. Globally, which groups are most susceptible to hunger? What is the most common cause of death among malnourished children?
- Most susceptible groups:
- Children, especially those under 5 years old.
- Women, particularly pregnant and lactating women.
- Rural populations in developing countries.
- Refugees and people in conflict zones.
- The elderly in both developed and developing countries.
- Most common cause of death among malnourished children:
- Diarrheal diseases and infections, which are exacerbated by malnutrition, weaken the immune system, and make children more vulnerable to disease.
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### 2. Describe how food insecurity and hunger are measured in the U.S.
- Food insecurity in the U.S. is typically measured using the U.S. Household Food Security Survey conducted by the U.S. Department of Agriculture (USDA). The survey measures access to food and whether individuals or families have enough resources to meet their nutritional needs.
- Food insecurity is classified into low food security and very low food security.
- Hunger is a related concept but refers more to the physical sensation of discomfort due to lack of food. Hunger is harder to measure directly, so food insecurity is often used as a proxy.
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### 3. What are the four components of food security (slide 10)?
1. Availability: Sufficient quantity of food is consistently available.
2. Access: Individuals have physical and economic access to food.
3. Utilization: The ability to use food for health and nutrition (e.g., safe water, nutrition education).
4. Stability: The ability to consistently access and utilize food over time, without the risk of losing food security due to seasonal or economic variations.
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### 4. How big is the problem of food insecurity and hunger in the U.S.? Who is affected? Despite the fact that there are 40,000 food banks in the U.S., there is still widespread hunger and food insecurity. Why is this?
- Size of the problem:
- In 2021, 12.5% of U.S. households (around 38 million people) were food insecure. Among them, about 5.6 million children lived in food-insecure households.
- Who is affected?
- Low-income families, single mothers, children, racial and ethnic minorities, elderly people, and rural communities are disproportionately affected.
- Why food banks can't solve the problem:
- Food banks do not address the root causes of hunger, such as poverty, unemployment, and low wages. They provide short-term relief but not sustainable solutions.
- The mismatch between food availability (i.e., food banks) and people's ability to access it is a major challenge.
- Food banks also can't provide the nutrient-rich foods necessary for long-term health.
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### 5. How does the U.S. compare to other developed countries with regard to food insecurity?
- Comparison:
- The U.S. has a higher level of food insecurity compared to other developed nations, especially when compared to European countries like Germany and France, where food insecurity rates are lower due to stronger social safety nets and better access to affordable food.
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### 6. List reasons why poverty, hunger, and food insecurity exist in the U.S.
- Key reasons:
- Poverty and low income: Many people lack the financial resources to purchase sufficient, nutritious food.
- Unemployment and underemployment: Insufficient income from work makes it hard to afford food.
- High cost of living: Rising food prices and housing costs make it difficult for families to meet basic needs.
- Social inequality: Structural issues related to race, gender, and geography exacerbate food insecurity.
- Inadequate food assistance programs: While programs like SNAP and WIC help, they often do not cover the full cost of food, especially for large families.
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### 7. What are the differences between downstream and upstream solutions to hunger?
- Downstream solutions:
- These are short-term interventions aimed at addressing the immediate consequences of hunger. Examples include food banks, meal programs, and emergency food assistance.
- Upstream solutions:
- These address the root causes of hunger and food insecurity, such as poverty, lack of affordable housing, and minimum wage policies. Examples include increasing the minimum wage, improving education and employment opportunities, and addressing economic inequality.
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### 8. Describe SNAP, WIC, the School Lunch and Breakfast Program, and the Emergency Food System and state who is eligible for each program.
- SNAP (Supplemental Nutrition Assistance Program):
- Provides financial assistance to low-income individuals and families to purchase food.
- Eligibility: Based on income, household size, and other factors. Typically for people with income below 130% of the federal poverty level.
- WIC (Women, Infants, and Children):
- Provides nutritional assistance to low-income pregnant women, new mothers, and children under 5.
- Eligibility: Low-income women, infants, and children who meet health and nutrition criteria.
- School Lunch and Breakfast Program:
- Provides free or reduced-price meals to eligible children in public and non-profit private schools.
- Eligibility: Children from households with incomes at or below 130% of the poverty level are eligible for free meals, and those between 130-185% for reduced-price meals.
- Emergency Food System:
- Includes food banks, food pantries, soup kitchens, and shelters that provide food in times of crisis.
- Eligibility: Varies by program, typically based on immediate need.
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### 9. Define the Thrifty Food Plan, state what it is used for, how often it is updated, and how it is used to determine the poverty line.
- Thrifty Food Plan:
- A food plan developed by the USDA to determine the minimum cost of a nutritious diet. It is used to calculate food assistance benefits (like SNAP) and the poverty line.
- It is updated monthly to reflect changes in food prices.
- The Thrifty Food Plan helps determine eligibility for food assistance and is used to assess the poverty threshold.
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### 10. List categories of items that can be purchased with SNAP EBT cards and WIC vouchers.
- SNAP:
- Purchasable items include fruits, vegetables, meat, dairy, grains, bread, and non-alcoholic beverages.
- Cannot purchase: Alcohol, tobacco, vitamins, hot foods, and non-food items like diapers.
- WIC:
- Purchasable items include infant formula, milk, whole grains, fruits, vegetables, eggs, cheese, and peanut butter.
- Cannot purchase: Non-food items, such as cleaning supplies or prepared foods.
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### 11. Identify documented benefits of the SNAP and WIC programs for infants and children.
- Benefits of SNAP and WIC:
- Reduces food insecurity and improves overall health.
- Increases the likelihood of normal growth and development for infants and children.
- Improves educational outcomes for children by reducing hunger-related absenteeism.
- Studies show that participation in WIC leads to better birth outcomes, such as lower infant mortality and improved child nutrition.
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12. After viewing the video about the Minnesota Semi-Starvation Study, describe the study including purpose, subjects, results (list symptoms of semi-starvation), what happened to the subjects' eating patterns and weight during refeeding, and whether supplements and extra protein were important for rehabilitation.
- Purpose: The study aimed to examine the physical and psychological effects of starvation and recovery.
- Subjects: 36 healthy male volunteers, ages 20-33.
- Results and symptoms:
- Symptoms of semi-starvation: extreme hunger, weakness, fatigue, irritability, depression, muscle loss, and loss of body weight.
- Refeeding: Subjects regained weight, but they exhibited obsessive behaviors, overeating, and an inability to return to normal eating patterns.
- Supplements and extra protein were important in rehabilitation to help restore body weight and muscle mass, but psychological recovery was slower than physical recovery.
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### 13. Recognize the health, psychosocial, and academic consequences of food insecurity and hunger for global and U.S. children and adults.
- Health:
- Malnutrition leads to weakened immune systems, chronic diseases, and stunted growth.
- Psychosocial:
- Anxiety, depression, and stress are common, particularly in children.
- Social stigma associated with food insecurity can lead to feelings of shame and isolation.
- Academic:
- Hunger and food insecurity impair cognitive function, academic performance, and school attendance.
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a. What are the connections between hunger and violence?
- Hunger can lead to increased violence and aggression due to stress, hopelessness, and lack of resources.
b. What are trauma-informed practices and policy-making?
- These approaches recognize the effects of trauma and aim to create supportive, responsive environments to help individuals recover and thrive.
c. Describe the Witnesses to Hunger project.
- The project empowers low-income mothers to document their experiences of food insecurity and hunger through photos and stories.
1. Food security: The condition where all people have access to sufficient, safe, and nutritious food for an active and healthy life.
2. Food insecurity: The condition where individuals or households do not have enough food due to lack of resources.
3. Hunger: The physical sensation of discomfort caused by lack of food.
4. Low food security: The situation where households have limited access to food but do not experience substantial disruptions in their eating patterns.
5. Very low food security: The situation where households experience significant reductions in food intake and eating patterns due to a lack of resources.
6. Stunting: A condition where children are too short for their age due to malnutrition.
7. Wasting: A condition where children are too thin for their height due to acute malnutrition.
8. Triple Burden of Malnutrition: The coexistence of underweight, overweight, and micronutrient deficiencies in populations.
9. Food apartheid: A term used to describe the systemic inequality in access to healthy, affordable food, particularly in marginalized communities.
10. Food sovereignty: The right of people to define their own food systems, focusing on sustainability, local control, and equity.