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78 Cards in this Set

  • Front
  • Back

why do we need omega 3 and 6 fatty acids?

Immunity, vision, hormone like compounds, cell membrance

where else can you find omega 3 & 6 fatty acids?

MOSTLY IN FISH. canola, walnuts, flax seeds, mussels, crab, shrimp, soybean oil

how to get sufficient omega 3 fatty acids?

2 servings of fish per week

difference between omega 3 and omega 6?

double bond in carbon is in 3rd and 6th carbon from the omega end

WHERE IS OMEGA 6 FATTY ACIDS FOUND? how much do we needa day?

VEGETABLE OILS. 2-4 spoonfuls

Health Effects of omega 3?

decrease blood clotting


reduce heart attack


decrease inflammation


excess may cause stroke*

health effects of omega 6?

increases blood clotting?


increases inflammatory responses


increase risk of cardio disease

hydrogenation is.....?

adding hydrogen to an UNSATURATED fatty acid



e.g.



vegetable oil -> margarine


unsaturated -> saturated

difference between unsaturated fats and saturated fats?

saturated fats have a longer shelf life, improved cooking properties.

What are the drawbacks of Hydrogenation?

PRODUCES SAURATED AND Trans fatty acids!!!!!



DIET HIGH IN SATURATED FAT LINKED TO CARDIOVASCULAR DISEASE



TRANS FATTY ACIDS


INCREASES LDL CHOLESTEROL (BAD CHO)


DECREASES HDL CHOLESTEROL (GOOD CHO)

Where can we find trans fatty acids?

Fast food, margarine, partially hydrogenated vegetable oil, CHIPS, baked goods. BAKED GOODS.

What are lipoproteins?

Vehicles that help move fat around the body. Fat and cholesterol hidden inside.

Where is LDL AND HDL made?

Liver.

What is HDL's role?

Picks up cholesterol from dying cells and other sources and transfers cholesterol directly back to the liver.

What are the benefits of having a high HDL level?

Removes cholesterol from the bloodstream


and reduces the risk of cardiovascular disease.

What is LDLs role?

Transports cholesterol in blood to tissues (Arteries)

Why are mediterranean diets awesome?

Low in saturated fat




HIGH IN MonoUNSATURATED FAT


HIGH IN FIBER AND CARBOHYDRATES


HIGH IN ANTIOXIDANTS

How does meat consumption compare between US and Mediterranean?

US - 1/2 pound/day


Mediterranean - 1/2 pound/week



red meat is rarely eaten!!!!!!!

What is the wine consumption like for mediterranean diets?

1-2 drinks per day?


- increase HDL



however,



more than 2 drinks a day increases risk of breast cancer and other diseases.


How to incorporate mediterranean diet?

increase legumes in diet


replaces saturated fat with monounsaturated


smaller MEAT PROPORTIONS


increase your activity levels


DRINK 2 GLASSES OF WINE BRO

What is lactose intolerance? and symptoms?

Inability to digest LACTOSE due to alck of lactase. Nausesa, diarrhea, abdominal pain, gas.

How to treat lactose intolerance?

avoid dairy, use lactase tablets.



consume alternative calcium sources: OJ with calcium



soy milk



canned fish

what is diabetes? Define hyperglycemia and hypoglycemia.

Inability to control blood glucose levels.



HYPERglycemia - HIGH blood glucose levels



HYPOglycemia - LOW blood glucose levels


Common symptoms of diabetes? caused by high blood glucose levels

EXTREME HUNGER


WEIGHT LOSS


EXTREME THIRST


EXCESSIVE URINATION


BLURRED VISION


SLOW HEALING


FREQUENT INFECIONS

Complications of diabetes? ****

blindness


heart disease


kidney failure


AMPUTATION

Name the two types of diabetes?

INSULIN DEPENDENT (TYPE 1)


NON-INSULIN DEPENDENT (TYPE 2)


GESTATIONAL

How does type 1 diabetes occur?

Viral infection or allergic reaction damages pancreas - no longer makes insulin.

treatment of type 1 diabetes?

insulin shots, exercise, diet.

how does type 2 diabetes occur?

MORE COMMON especially in overweight people, pancreas makes insulin but it doesnt work properly.

treatment for type 2 diabetes?

weight loss


exercise


medication to increase body ability to use insulin


insulin injections (some cases)

How to manage diabetes?

consistent meals.


portion control


low fat - lowers risk for cardiovascular disease


consistent carbohydrates - helps maintain normal blood glucose levels


what is gestational diabetes?

diabetes during pregnancy, disappears after birth, increased risk of developing type 2 diabetes. occurs more frequently in obese mothers.

What is Olestra? Benefits and properties?

Made from sucrose polyester,


cannot be disgested must be excreted.


0 calories,


may cause diarrhea


LOSE FAT SOLUBLE VITAMINS WHEN EXCRETED.

what are plant stanol esters?

Derived from plant stanols + vegetable oil.



Reduces blood cholesterol


-not absorbed


-block absorption of cholesterol


drawbacks of plant stanol esters

cost 3-4 times the price of margarine


still high in fat

What is a far vegetarian?

No red meat


will eat poultry, fish, eggs and milk


grains fruits and vegetables


Lacto-ovo vegetarian

no meat


allow milk and eggs

lacto vegetarian?

no meat or eggs


allow MILK

vegan

allow vegetables, fruit, grains, legumes and nuts

benefits of vegetarian diet

decreased risk of CVD and diabetes type 2


diet low in saturated fat


high in fiber and antioxidants.

vegetarianism concerns?

B12.



FOUND IN ANIMALS.


DEFICIENCY CAUSES ANEMIA


found in soy milk



Vitamin D



found in milk and sunlight


fortified in soy milk and cereals



calcium



high in milk


plant sources - kale, broccoli and beans


fortified foods


What is Protein Energy Malnutrition? (PEM)

children 6-18 months who consume low energy low quality protein foods

setbacks to PEM?

stunted brain development


decreased antibody production


decreased growth rate


increased infections


learning impairment


edema - fluid accumulation in tissues

treatment of PEM?

Intravenous Fluids.


Electrolyte replacement ( sodium and potassium)


low fat, high carbohydrate, high protein foods,


skim milk


fat is introduced later, protein is needed to transport fat around body (protein must be replaced before fat can be introduced)

reasons for PEM?

war


water pollution


water shortages


global warming


loss of food producing land

What is dietary fiber?

indigestible form of starch.


body cannot break the bonds, does not provide energy



insoluber fiber.


- cellulose, hemicellilose, lignin



soluble


-gum, pectin, mucilage



where can soluble fiber be found?


where can insoluble fiber be found?

mainly in juice and vegetables.



drier plant foods - nuts, barley, grains and all vegetables.

why is fiber awesome?

promotes feeling of fullness


little calories



promotes bowel regularity, easy to pass motion.



prevents - constipation, hemorrhoids, diverticulosis.

advantages of soluble fiber

slows glucose absorption


better blood glucose regulation


helpful for diabetics

too much fiber leads to....

dehydration - fiber absorbs water


decrease uptake of minerals, iron zinc and calcium affected.


indigestion for children

What is insulin? when is it produced? How does it affect us?

Hormone made in pancreas.



Produced when glucose levels are high, after a meal.



Assist cells in drawing glucose out of blood - lowers blood glucose levels


What is glucagon?

When is it produced?



Hormone made in pancreas.

Produced when glucose levels are low



Stimulates liver to release glucose from glycogen.


Increase in blood glucose levels.



where are mono unsaturated fats found?

1 carbon double bond!



olive oil, canola oil, olives, avocado

Name some sugar alcohols. What happens when you consume too much?

Mannitol, sorbitol, xylitol. 4kcal/g


do not produce tooth decay


high amounts cause diarrhea

what does it mean when food is organic?

No synthetic fertilizers, pesticides or herbicides used on land for the last 2-3 years.

what is irradiation?

the process of exposing food to gamma rays



a) prevent ripening, sprouting ( increasing shelf life)



b) kills molds, insects and bacteria



no health risks or danger to workers


minor nutrient loss.



spices, chicken, grains, fresh fruit and medical supplies.

where is glycogen stored?

glycogen is a polysaccharides



LIVER AND MUSCLES!

what is glycogen?

storage form of carbohydrate for animals and human

what are some functions of cholesterol?

Essential component of cell membrane


produced by liver


found ONLY in animal products


forms important hormones


-estrogen, testosterone, vitamin D


precursor to bile acids


not an essential nutrient (body produces some)

sources of saturated fat?

butter


lard


fat in meat (Solid fats)


coconut oil

complete proteins

contain all 9 amino acids

what are incomplete proteins

missing one or more of the essential amino acis

what are the 9 essential amino acids?

histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

what is a phospholipid?

its a lipid with a phosphate compound.

fatty acid + sterol backbone + phosphate compound

what is an allergy?

immune response to a foreign protein.

what is a food intolerance

inability to digest a certain food component



watermelon seeds in yr poop

food sensitivity?

a mild reaction to a substance in food



chilli makes u sweat bro

anaphylactic shock

a severe allergic response that can be fatal.

symptoms of food allergies

coughing


sneezing


nausea


vomiting


diarrhea


hives


other rashes

common foods


nuts


shellfish


milk


eggs


soybeans


wheat


fish

what is the Food Allergen Labeling and Consumer Protection Act?

Manufacturers must clearly identify presence of major food allergens

what are some examples of high protein/low carbohydrate diets?

ZONE


ATKINS


SUGAR BUSTERS

what is the theory behind high protein/low carbohydrate diets?

too many carbohydrates lead to increased insulin which increases fat stores

what is the high protein/low carbohydrate diet?

HIGH in fat and protein


LOW in carbohydrate.

What are some downsides to the high protein/low carbohydrate diet?

Unhealthy weight loss


- no carbs



Harm to GI tract - colon cancer and constipation, no fiber



Fatigue


-ketones produced from metabolising fat results in feeling of tiredness.



Stress on kidneys


-excess protein intake stresses kidneys



Heart disease


- increased CVD



Bone loss


- calcium loss in urine due to acid imbalance from high protein diet.



go read, nick.

Functions of proteins?

1) bodily maintenance


2) blood clotting


3) maintain fluid and electrolyte balance


4) immune function


5) provide energy - 4kcal/g



read more

functions of carbohydrates

primary energy source


4kcal/g



read more

functions of fat

1) provide energy - 9kcal/g


2) carry fat soluble vitamins - ADEK


3) keep hair and skin healthy - soaps and shampoos


4) protects internal organs - cushions against impact


5) insulation - maintains body temp


6) regenerate cells - hormones and cell membranes



read more