Nutrition Ch 5

Front 1

Understand the difference between: monounsaturated fat, polyunsaturated fat, and saturated fat

Back 1

•Saturated Fat – all carbons are fully saturated with hydrogens; no double bonds

•Monounsaturated Fat – has one double bond (missing 2 hydrogen atoms)

•Polyunsaturated Fat – has two or more double bonds (missing 4 or more hydrogen atoms)

Front 2

Know food sources of each type of fat - monounsaturated fat,

polyunsaturated fat,

and saturated fat

Back 2

•Saturated Fat – most animal fats

•Monounsaturated – olive oil and canola oil

•Polyunsaturated Fat – corn, safflower, sunflower, and soybean oils, flax seed, walnuts, canola oil

Front 3

Know where an Omega-3 and Omega-6 fatty acids have their first double bond

Back 3

•Omega-3: at the 3rd carbon, counting from the methyl end

•Omega-6: at the 6th carbon, counting from the methyl end

Front 4

What is a triglyceride composed of?

Back 4

•1 glycerol molecule and 3 fatty acids (usually contains a mixture of fatty acids – saturated and unsaturated)

Front 5

Know what factor determines the firmness or hardness of a fat at a given temperature

Back 5

•The degree of saturation influences the firmness at room temperature (more saturated = more solid at room temp)

Front 6

Know which fats are considered the tropical oils; what category of fat are they in?

Back 6

•Palm oil, palm kernel oil, coconut oil, and cocoa butter (saturated fats). They’re softer because they have shorter carbon chains.

Front 7

What is hydrogenation?

Back 7

•The process of adding hydrogen to unsaturated fatty acids to make the fat more solid (more saturated) and resistant to the chemical change of oxidation

Front 8

How is a trans-fatty acid (hydrogenated) formed?

Back 8

•By shifting the hydrogen atoms around the double bond

Front 9

Know what a phospholipid is and its unique feature regarding its solubility

Back 9

•Glycerol group with 2 fatty acids

•Soluble in both water and fat

Front 10

What role do phospholipids have in our body?

Back 10

•Main structure of the cell wall in cells of the human body

•Help lipids, such as vitamins and hormones, move across cell membranes

Front 11

Know what compounds are synthesized from cholesterol

Back 11

•Bile acids, sex hormones, adrenal hormones, and vitamin D

Front 12

Know what foods contain cholesterol

Back 12

•Found only in foods of animal origin (meat, eggs, fish and poultry, dairy)

Front 13

Know what bile does, where it is made, where it is stored

Back 13

•Does: emulsifies fat in the small intestine

•Made: liver from cholesterol

•Stored: gallbladder

Front 14

Know how soluble fiber helps lower blood cholesterol levels

Back 14

•Soluble fiber traps bile in the colon where it’s disposed via feces

Front 15

Know which lipoprotein in high levels correlates with low cardiovascular risk

Back 15

•High Density Lipoprotein (HDL)

Front 16

Know which lipoprotein in high levels correlates with a high risk of heart disease

Back 16

•Low Density Lipoprotein (LDL)

Front 17

Know which lipoprotein contains the highest amount of cholesterol

Back 17

•Low Density Lipopeotein (LDL)

Front 18

Know which lipoprotein removes cholesterol from the cells and transports it back to the liver for recycling or disposal

Back 18

•High Density Lipoprotein (HDL)

Front 19

What factors lower LDL?

Back 19

•Weight control

•Use mono & polyunsaturated fats instead of saturated

•Soluble fiber

•Physical activity

•Moderate alcohol

Front 20

Know the major functions of fat in the body

Back 20

•Are the body’s chief form of stored energy

•Provide most of the energy to fuel muscular work

•Serve as emergency fuel supply in times of illness & diminished food

•Protect internal organs from shock thru fat pads inside the body cavity

•Insulate against temp extremes through a fat layer under the skin

•Form the major material of the cell

•Converted to other compounds: hormones, bile, vitamin D

Front 21

Know the two essential fatty acids.

Back 21

•Linoleic Acid

•Linolenic Acid

Front 22

What food sources are essential fatty acids found in?

Back 22

•Plant and Animal sources - Vegetable oils, nuts, seeds, fish, seafood, and meats

Front 23

Know good sources of omega-3 fatty acids

Back 23

•Canola, soybean, nuts, seeds

•Fish oils-Salmon, Mackerel, Menhaden, Tuna, Sardines, and Lake Trout

Front 24

What is the function of lipoprotein lipase?

Back 24

•Hydrolyzes and breaks triglyceride down for absorption into fat cell where it’s reassembled into a triglyceride

Front 25

What percentage of the body’s energy needs at rest is supplied by fat?

Back 25

•60%

Front 26

How many kcalories are in 1 pound of fat?

Back 26

•3500 kcal = 1 pound of fat

Front 27

What diseases have been linked to high intakes of fat?

Back 27

•Heart disease, Cancer, Obesity

Front 28

Review food sources of fats:

Monounsaturated

Polyunsaturated

Omega 3s

Back 28

•Monounsaturated Fats

- Olive oil, canola oil, peanut oil, and safflower oil

•Polyunsaturated Fats

- Avocados

-Vegetable Oils (sesame, soy, corn, sunflower) -Nuts and seeds

•Major sources of Omega-3 fats

-Vegetable oils (canola, soybean, flaxseed)

-Walnuts and flaxseeds

-Fatty fish (mackerel, salmon, sardines)

Front 29

What are the DRI and/or Dietary Guidelines for total fat, saturated fat, trans fat and cholesterol?

Back 29

•20-35% of energy intake from fat

•Limiting 10% of energy intake from saturated fat

•As little trans fat as possible

•Less than 300 mg of cholesterol

Front 30

What are the potential health benefits of omega-3 fatty acids?

Back 30

•Helps prevent blood clots

•Lowers blood pressure

•Improves blood lipids

•Suppresses inflammation