M&n Week 3: Nutrition Ii

Front 1

What type of fats are the most atherogenic of the saturated fatty acids?

What type of foods are these fats found in?

Back 1

Smaller carbon chain saturated fatty acids:
1. Lauric acid
2. Myristic

*Found in dairy

Front 2

Which fatty acid should be a target of fat reduction in the diet-- stearic or palmitic acid?

Back 2

Palmitic acid should be reduced.
(Stearic acid is not a good target for reduction)

Front 3

What type of food is palmitic acid found in?

Back 3

Pork and other meats

*Palmitic acid should be a target for reduction in diet

Front 4

What type of food is stearic acid found in?

How does this fatty acid affect serum cholesterol?

Back 4

Beef and dark chocolate

*Does not affect serum cholesterol levels much at all

Front 5

How much meat does the American Heart Association recommend eating each day?

Back 5

No more than 6 oz. per day
(lean meat, poultry, fish, or seafood)

Front 6

How are trans fatty acids produced?

Back 6

During the hydrogenation process to convert liquid vegetable oils into a solid fat

Front 7

How does the consumption of trans fats increase the risk of heart disease?

Back 7

By increasing LDL and total cholesterol
(may also lower HDL cholesterol levels)

Front 8

Most fat in the diet should come from what sources?

Back 8

Monounsaturated and polyunsaturated fats
(fish, nuts, seeds and vegetable oils)

Front 9

What type of oil should be used to maintain a healthy diet?

Back 9

Unhydrogenated oils
(canola, safflower, sunflower, or olive oil)

Front 10

What is the monounsaturated fatty acid in the diet?

Back 10

Oleic acid

Front 11

What is the effect of monounsaturated fat on cholesterol?

Back 11

Reduces LDL and total cholesterol (without affecting HDL cholesterol)
**Reduces risk of heart disease

Front 12

What fraction of your fat intake should come from monounsaturated fats?

Back 12

About 1/3

Front 13

List 4 common sources of monounsaturated fats.

Which of these is the lowest in saturated fat?

Back 13

1. Olive oil
2. Avocado
3. Peanut oil
4. Canola oil

*Canola oil is the lowest in saturated fat, making it a common recommendation by many dietitians

Front 14

What is the principle polyunsaturated fat in the diet?

Back 14

Linoleic acid

Front 15

What is the effect of polyunsaturated fats on cholesterol?

Back 15

Lower LDL, total cholesterol, and HDL cholesterol

*Therefore, they are considered NEUTRAL in affecting heart disease

(Compare this to monounsaturated fats which lower LDL and total cholesterol, without affecting HDL cholesterol ---> lowers risk of heart disease)

Front 16

List 4 primary dietary sources of polynsaturated fats.

Back 16

1. Corn oil
2. Safflower oil
3. Sunflower oil
4. Soybean oil

Front 17

How do omega-3 fatty acids reduce the risk of heart disease?

Back 17

1. *Reducing blood-clotting
2. Reducing serum total and LDL cholesterol levels

Front 18

What are the most important omega-3 fatty acids?

In what foods are these found?

Back 18

1. Eicosapentanoic acid (EPA)
2. Docosahexanoic acid (DHA)

*Cold water (sea) fish

Front 19

Which fatty acid is an omega-6 fatty acid?

What is it synthesized from?

Back 19

Arachadonic acid (20:4)

*Synthesized from linoleic acid (essential fatty acid)

Front 20

Arachadoni acid is the precursor of what biological compounds?

Back 20

1. Prostaglandins
2. Thromboxanes
(20 carbon compounds collectively referred to as eicosanoids)

Front 21

What is the effect of PGF2alpha?

What is the precursor of this prostaglandin?

Back 21

1. Increases vasoconstriction
2. Increases smooth muscle contraction

*Synthesized from arachadonic acid

Front 22

What is the primary thromboxane produced by arachadonic acid?

What is its function?

Back 22

TXA2

1. Increases vasoconstriction
2. Increases platelet aggregation in blood clotting

Front 23

Consumption of the omega-3 fatty acids found in fish (EPA and DHA) increases the synthesis of which prostaglandin and thromboxane?

Back 23

1. PG13
2. TXA3

Front 24

How does the function of TXA3 compare to that of TXA2?

Back 24

TXA3 is much less effective at vasoconstriction and platelet aggregation than TXA2

Front 25

List 4 primary dietary sources of polynsaturated fats.

Back 25

1. Corn oil
2. Safflower oil
3. Sunflower oil
4. Soybean oil

Front 26

What is the function of PG13?

Back 26

Vasodilation

Front 27

How do omega-3 fatty acids reduce the risk of heart disease?

Back 27

1. *Reducing blood-clotting
2. Reducing serum total and LDL cholesterol levels

Front 28

What are the most important omega-3 fatty acids?

In what foods are these found?

Back 28

1. Eicosapentanoic acid (EPA)
2. Docosahexanoic acid (DHA)

*Cold water (sea) fish

Front 29

Which fatty acid is an omega-6 fatty acid?

What is it synthesized from?

Back 29

Arachadonic acid (20:4)

*Synthesized from linoleic acid (essential fatty acid)

Front 30

Arachadoni acid is the precursor of what biological compounds?

Back 30

1. Prostaglandins
2. Thromboxanes
(20 carbon compounds collectively referred to as eicosanoids)

Front 31

What is the effect of PGF2alpha?

What is the precursor of this prostaglandin?

Back 31

1. Increases vasoconstriction
2. Increases smooth muscle contraction

*Synthesized from arachadonic acid

Front 32

What is the primary thromboxane produced by arachadonic acid?

What is its function?

Back 32

TXA2

1. Increases vasoconstriction
2. Increases platelet aggregation in blood clotting

Front 33

List 4 primary dietary sources of polynsaturated fats.

Back 33

1. Corn oil
2. Safflower oil
3. Sunflower oil
4. Soybean oil

Front 34

Consumption of the omega-3 fatty acids found in fish (EPA and DHA) increases the synthesis of which prostaglandin and thromboxane?

Back 34

1. PG13
2. TXA3

Front 35

How do omega-3 fatty acids reduce the risk of heart disease?

Back 35

1. *Reducing blood-clotting
2. Reducing serum total and LDL cholesterol levels

Front 36

How does the function of TXA3 compare to that of TXA2?

Back 36

TXA3 is much less effective at vasoconstriction and platelet aggregation than TXA2

Front 37

What are the most important omega-3 fatty acids?

In what foods are these found?

Back 37

1. Eicosapentanoic acid (EPA)
2. Docosahexanoic acid (DHA)

*Cold water (sea) fish

Front 38

What is the function of PG13?

Back 38

Vasodilation

Front 39

Which fatty acid is an omega-6 fatty acid?

What is it synthesized from?

Back 39

Arachadonic acid (20:4)

*Synthesized from linoleic acid (essential fatty acid)

Front 40

Arachadoni acid is the precursor of what biological compounds?

Back 40

1. Prostaglandins
2. Thromboxanes
(20 carbon compounds collectively referred to as eicosanoids)

Front 41

What is the effect of PGF2alpha?

What is the precursor of this prostaglandin?

Back 41

1. Increases vasoconstriction
2. Increases smooth muscle contraction

*Synthesized from arachadonic acid

Front 42

What is the primary thromboxane produced by arachadonic acid?

What is its function?

Back 42

TXA2

1. Increases vasoconstriction
2. Increases platelet aggregation in blood clotting

Front 43

Consumption of the omega-3 fatty acids found in fish (EPA and DHA) increases the synthesis of which prostaglandin and thromboxane?

Back 43

1. PG13
2. TXA3

Front 44

How does the function of TXA3 compare to that of TXA2?

Back 44

TXA3 is much less effective at vasoconstriction and platelet aggregation than TXA2

Front 45

What is the function of PG13?

Back 45

Vasodilation

Front 46

What is the overall effect of increasing consumption of omega-3 fatty acids?

Back 46

1. Decrease vasoconstriction
2. Decrease platelet aggregation

*Reduced risk of heart disease

Front 47

Since eicosapentoic acid and docosahexanoic acid can be synthesized from linolenic acid, can adequate omega-3 fatty acids by achieved by de novo synthesis?

Back 47

NO. This is an incorrect assumption
*Generally the conversion of linoleic acid to EPA and DHA is an inefficient conversion.

So, individuals should consume fish about twice a week

Front 48

Will cholesterol consumption increase serum total and LDL cholesterol levels to the same extent as saturated fat and trans fat?

Back 48

NO.
Cholesterol will increase these levels, but not the the extent that saturated and trans fats do.

Front 49

What are some common cholesterol-containing foods?

Back 49

1. Whole eggs
2. Shellfish
3. Organ meats (liver)
4. Whole milk

Front 50

What is the dietary recommmendation for cholesterol consumption?

Back 50

Less than 300 mg per day

Front 51

What amount of body fat is present in men and women who are defined as "obese?"

Back 51

Men --> 19% body fat
Women --> 26% body fat

Front 52

How can you calculate BMI?

Back 52

body weight (kg)/ height (m^2)

body weight (lbs)/ height (in^2) x 703

Front 53

What are some risks associated with obesity?

Back 53

1. Shorter life span
2. Heart disease
3. Diabetes
4. Cancer

Front 54

Compare the metabolic effect of high fat intake with high carbohydrate intake.

Back 54

High fat intake does not stimulate fat oxidation like an increase in carbohydrate intake stimulates carboydrate oxidation

*This might explain higher fat storage with a high fat intake

Front 55

What is the "snack well syndrome?"

Back 55

Used to describe the phenomenon that people will gain weight from over-eating low-fat items
*These are high-energy dense foods, leading to increased caloric intake

Front 56

What are the primary low-energy dense foods?

Back 56

High water, high fiber foods:

1. Fruits
2. Vegetables
3. Watery soups

Front 57

What is NEAT?

What are some examples?

Back 57

Non-Exercise Activity Thermogenesis

*Caloric expenditure not associated with intentional activity

1. Pacing
2. Fidgeting
3. Squirming in your seat

Front 58

What type of energy expenditure will increase most in response to overeating? (occurs in individuals most resistant to weight gain)

Back 58

NEAT
Non-Exercise Activity Thermogenesis

Front 59

What type of exercise is recommended for weight loss?

Back 59

moderate/low intensity
30-60 min/day, at least 5 days/week