Nfsc Exam 2

Front 1

Functions of fat in foods

Back 1

essential FAs, fat soluable vitamins, satiety, taste, texture

Front 2

Functions of fat in body

Back 2

Regulatory nutrient (some hormones),
structural (subcutaneous fat as insulation),
membrane structure (right texture, fluidity)

Front 3

Adipose

Back 3

Another name for fat tissue

Front 4

Triglycerides

Back 4

In food fat and body fat. 3C backbone (glycerol) and 3 fatty acid chains

Front 5

Saturated fat

Back 5

Full of hydrogen; have even number of carbons; solid at room temperature

Front 6

Melting point of fat

Back 6

Depends on degree of saturation and length of chain

Front 7

Most common saturated fats

Back 7

Palmitic acid (16C)
Stearic acid (18C)

Front 8

Unsaturated FA

Back 8

Missing Hs; C=C exists; the most C=C an unsat fat can have is 6

Front 9

Monounsaturated

Back 9

Only has one C=C

Front 10

Polyunsaturated (PUFA)

Back 10

Has 2 or more C=C

Front 11

Most common unsat fats

Back 11

Oleic acid (18:1)
Linoleic acid (18:2)
Linolenic acid (18:3)

Front 12

EFAs

Back 12

Linoleic (W6)
Linolenic (W3)

Front 13

Conjugated bond

Back 13

Two C=Cs cannot occur right next to each other; the need at least one C-C between them.

Front 14

Sat fat recs

Back 14

<10%

Beef, dairy, tropical oils, hydrogenated products

Front 15

Monounsat fat recs

Back 15

10%

Peanut, olive, canola oils, avocado -- "Heart healthy fat"

Front 16

Animal fats

Back 16

Saturated, solid at room temp, low EFA, except fish, chicken, eggs

Front 17

Vegetable fats

Back 17

Unsaturated, liquid at room temp, high EFA, except tropical oils (palm, coconut)

Front 18

Phospholipids

Back 18

Not essential; glycerol backbone w/ 2 FAs and phosphate substance; cell membrane componenet; emulsifier; lipoprotein.

Front 19

Cholesterol

Back 19

Not essential; only in animal products; cell membranes; precursor to bile acids, sex hormomes, vit D; transported in lipoproteins

Front 20

Fat digestion

Back 20

Must be emulsified by bile; digestion begins in SI; lipoprotein chylomicron transports fat around body once absorbed

Front 21

Pros of hydrogenated oils

Back 21

Cheaper, longer shelf life

Front 22

Cons of hydrogenated oils

Back 22

Trans fats produced, loss of EFA

Front 23

Fat replacers

Back 23

Replace fat properties of texture and flavor
Pro - Simplesse
CHO - Oats, gums, starch
Fat - Mono, diglycerides
Olestra (sucrose polyester)

Front 24

Protein

Back 24

C,H,O,& N; made of amino acids (20 kinds; 9 essential); aas connected by peptide bonds

aa order determines pro structure; pro structure determines function

Front 25

Functions of protein

Back 25

Structure (bone, connective tissue);
Regulatory (hormones, immune system, enzymes, fluid balance, transport proteins);
Energy (no storage form in body)

Front 26

EPA of Protein

Back 26

.8 g/kg body weight

Front 27

Cells with fast turnover rates

Back 27

Intestine, blood, immune

Front 28

Cells with medium turnover rates

Back 28

Muscle, skin

Front 29

Cells with slow turnover rates

Back 29

Brain

Front 30

Symptoms of protein deficiency

Back 30

Growth stunting,
Mental retardation,
Edema,
Fatty liver,
Dec. nutrient abs.

Front 31

When an increase of protein requirements is needed

Back 31

Exercise,
Pregnancy/lactation,
Growth,
Illness/injury

Front 32

Protein quality

Back 32

Percent of protein eaten that is utilized; digestability.
Animal pros are most easily digested - "complete"
Legumes, grains, vegetables - "incomplete"

Front 33

Limiting aa

Back 33

The eaa in a food pro. lowest in amt. relative to need. Can limit pro synthesis
Grains: limited in lysine
Legumes: limited in methionine

Front 34

Mutual supplementation

Back 34

Combines two incomplete pro sources (complementary pros each with a limiting aa) to create a higher quality plant based pro.
Not an issue with animal products

Front 35

Measuring pro quality

Back 35

PDCAAS; score of 0-100
PER; how well a pro supports weight gain (in growing rats)

Front 36

Reasons for vegetarian diets

Back 36

Religious beliefs, ethical considerations, resource consumption, less expensive, food aversions, health concerns

Front 37

Health benefits of vegetarian diets

Back 37

Low fat, low/no cholesterol, high fiber, nutrient dense

Front 38

Vitamins

Back 38

Essential, organic, non-kcal compounds needed in small amounts

Front 39

Forms of vitamins

Back 39

Vitamins or provitamins (precursors that are converted into active vit)

Front 40

Classifications of vitamins

Back 40

Fat soluable (ADEK)
Water soluable (Bs&C)

Front 41

Characteristics of fat soluable vitamins

Back 41

Dissolve in lipids; require bile for abs; stored in tissue; may be toxic in excess; deficiency occurs with inadequate intake, certain diseases, excess laxative use or olestra

Front 42

Vitamin A forms in foods

Back 42

Retinol (animal products)
Beta-carotine (Precursor, plant products)

Front 43

Functions of vit A

Back 43

Prevent night blindness, maintain cornea health, formation of epithelial cells, bone and tooth growth, hormones, immunity, anti-oxidant

Front 44

Vit A deficiency

Back 44

Night blindness, keratinization (cloudy cornea), xerophthalmia, skin and lung infections, growth stunting

Front 45

Vit A toxicity

Back 45

(NOT B-carotene) Birth defects, liver disease

Front 46

Vit A pharmacology

Back 46

Accutane, Retin-A (acne treatment)

Front 47

Food sources of vit A

Back 47

Retinol: liver, milk, eggs, butter
Beta-carotene: carrots, sweet potatoes, cantalope

Front 48

Vit A RDA

Back 48

1000 ug

Front 49

Vitamin D

Back 49

Sunshine vitamin: made in skin from cholesterol

Front 50

Functions of vit D

Back 50

Bone mineralization: raises blood levels of Ca and Phosphorus, acts like hormone

Front 51

Vit D deficiency

Back 51

Rickets in kids (bowed legs)
Osteomalacia in adults (bone softening)

Front 52

Vit D toxicity

Back 52

Most of all vitamins; Ca deposits in soft tissues

Front 53

Food sources of Vit D

Back 53

Fortified milk, seafood, sun

Front 54

Vit D RDA

Back 54

5-10 ug

Front 55

Vitamin E

Back 55

Tocopherols -- important for development

Front 56

Functions of vit E

Back 56

Antioxidant (to protect PUFAS), nerve development

Front 57

Vit E deficiency

Back 57

RBC hemolysis, anemia

Front 58

Vit E toxicity

Back 58

Rare!

Front 59

Food sources of vit E

Back 59

Veg. oils, nuts, whole grains (germ), soybeans, fruit/veggies, meat, fish, eggs

Front 60

Vit E RDA

Back 60

15 mg

Front 61

Vit K

Back 61

Koagulation (clotting)

Front 62

Functions of Vit K

Back 62

Synthesis of pro involved in blood clotting, bone formations

Front 63

Deficiency of vit K

Back 63

Newborns sterile gut, given K injection; adults rare (antibiotic use, drugs that block K action)

Front 64

Food sources of vit K

Back 64

GI bacteria, milk, green leafys, eggs, liver

Front 65

Vit K RDA

Back 65

90-120 ug

Front 66

Characteristics of water soluable vitamins

Back 66

Dissolve in water, easily absorbed and excreted, not stored excessively in tissues, seldom reach toxic levels, coenzymes

Front 67

Vitamin C

Back 67

Ascorbic acid

Front 68

Functions of vit C

Back 68

Collagen syn, antioxidant, supports immune system, inc iron abs

Front 69

Vit C deficiency

Back 69

Scurvy: anemia, delayed wound healing, bleeding gums, painful joints, fragile bones

Front 70

Food sources of vit C

Back 70

Citrus fruits, cantalope, strawberries, tomatoes, potatoes, brocculi, peppers

Front 71

Vit C RDA

Back 71

75-90 mg (inc +35mg for smokers)

Front 72

Vitamin B1

Back 72

Thiamin

Front 73

Functions of vit B1

Back 73

coenz in energy metab (releases energy from carbs, pro, fat), nervous system function

Front 74

Vit B1 deficiency

Back 74

Diet of polished (refined) rice, fish.
Beri-beri: heart problems, muscle wasting, difficulty walking, mental confusion

Front 75

Food sources of vit B1

Back 75

Pork, whole grains, legumes, enriched grains

Front 76

Vit B1 RDA

Back 76

1.1-1.2 mg

Front 77

Vitamin B2

Back 77

Riboflavin

Front 78

Functions of vit B2

Back 78

Coenz in energy metab, normal vision and skin health

Front 79

Vit B2 deficiency

Back 79

Ariboflavinosis: cracks in the corners of the mouth, magenta tongue, hypersensitivity to light

Front 80

Food sources of vit B2

Back 80

Milk, meat, whole grains, enriched bread/cereals (falls apart in light)

Front 81

Vit B2 RDA

Back 81

1.1-1.3 mg

Front 82

Vitamin B3

Back 82

Niacin

Front 83

Functions of vit B3

Back 83

Coenz for energy metab, fat production (healthy skin, nervous system)

Front 84

Vit B3 deficiency

Back 84

Diet of grits (corn) and salt pork (related to Trp)
Pellagra: dermatitis, diarrhea, dementia, death (4 D's)

Front 85

Vit B3 toxicity

Back 85

Flushing (vasodialator)

Front 86

Vit B3 pharmacology

Back 86

Blood lipid lowering

Front 87

Food sources of vit B3

Back 87

Meat, fish, enriched grains

Front 88

Vit B3 RDA

Back 88

14-16 mg

Front 89

Vitamin B6

Back 89

Pyridoxine

Front 90

Functions of vit B6

Back 90

Coenz energy metab, formation of RBCs

Front 91

Vit B6 deficiency

Back 91

Anemia, dermatitis, muscle twitching, convulsions

Front 92

Food sources of vit B6

Back 92

Leafy greens, pro foods, fruits, whole grains

Front 93

Vit B6 RDA

Back 93

1.3 mg

Front 94

Functions of folate

Back 94

Coenz in cell development, prevention of neural tube defects

Front 95

Folate deficiency

Back 95

Macrocytic anemia, mental confusion

Front 96

Food sources of folate

Back 96

Leafy greens, enriched grains, liver, legumes, orange juice

Front 97

Folate RDA

Back 97

400 ug

Front 98

Vitamin B12

Back 98

Cyanocobalamin

Front 99

Functions of vit B12

Back 99

Conez in new cell syn, maintains nerve cells

Front 100

Vit B12 deficiency

Back 100

Rare (stored in liver)
Pernicious anemia, fatigue to paralysis.
Requires intrinsic factor for abs

Front 101

Food sources of vit B12

Back 101

ANIMAL products only

Front 102

Vit B12 RDA

Back 102

2.4 ug

Front 103

Background of minerals

Back 103

Elements other than C,H,O,N
5-6% body wt
All are essential
Structure and regulation
NOT source of energy
Originate in soil or water

Front 104

2 categories of minerals

Back 104

Major (macro) >.01% of body wt
Trace (micro) <.01% of body wt

Front 105

Bioavailability (of minerals)

Back 105

The proportion or % of nutrient (or mineral) available

Minerals: 5-60%

Front 106

Factors that affect bioavailability

Back 106

Growth, pregnancy, aging, medication, fiber, form of mineral in food

Front 107

Functions of Ca

Back 107

99% in bones and teeth, blood clotting process, muscle/nerve function

Front 108

Ca deficiency

Back 108

Levels stay the same in the blood - under homeostatic control

Front 109

Ca homeostasis

Back 109

Kidney involved in mineral balance; bone, intestine

Front 110

Ca RDA

Back 110

1000 mg adults

Front 111

Functions of Fe

Back 111

O2 transport, energy metabolism

Front 112

Fe deficiency

Back 112

Anemia "sick blood"; low amt of hemoglobin in blood; poor O2 = dec. RBCs; fatigue, smooth tongue

Front 113

Ways that the body keep Fe

Back 113

Change in Fe producing/storage pro, store Fe to be used as you build RBCs

Front 114

Abs/utilization of Fe

Back 114

With poor Fe status, abs inc.

Front 115

Forms of Fe in foods

Back 115

Heme Fe; non-heme Fe

Front 116

Heme Fe

Back 116

Meats: blood contains heme because all animal cells contain hemoglobin
1/2 of all Fe in meat
Ba ~20-30%

Front 117

Non-heme Fe

Back 117

All plants and 1/2 animal products
Ba ~5-20%

Front 118

RDA of Fe

Back 118

Males: 8 mg
Females: 18 mg
Pregnant women: 27 mg (supplement)

Front 119

Food sources of Fe

Back 119

Heme: liver, meats
Non-heme: plants, leafy greens, legumes, grains, whole/refined "enriched"