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328 Cards in this Set
- Front
- Back
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what is the purpose of a carbohydrate?
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to provide our bodies with energy/fuel
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what are the simple carbohydrates?
complex carbohydrates? |
simple = sugars (monosaccharides + disaccharides)
complex = starches, fibers + polysaccharides |
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these have the same numbers and kinds of atoms, but differnt structure, they are simple sugars
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monosaccharides
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name the 3 monosaccharides
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glucose
fructose galactose |
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this is the main monosaccharide that goes to the brain and it is blood sugar
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glucose
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this is a monosaccharide that is the sweetest of all, it is used as a sweetener
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fructose
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this monosaccharide is one found in dairy products, it is usually always connected with a glucose
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galactose
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these are 2 monosaccharides linked together
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Disaccharides
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how are the monosaccharides linked together to form a disaccharide?
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through condensation (with water)
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how are Disaccharides broken down?
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through hydrolysis during digestion
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what are the 3 disaccharides?
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maltose
sucrose lactose |
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what 2 monosaccharides make up a maltose?
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glucose + glucose
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what 2 monosaccharides make up a sucrose?
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glucose + fructose
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what 2 monosaccharides make up a Lactose?
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glucose + galactose
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this disaccharide is referred to as table sugar
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sucrose
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this complex carb contains many glucose units and other monosaccharides strung together
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polysaccharide
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this polysaccharide is how humans store their glucose(energy)
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glycogen
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how do plants store glucose?
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as starch
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what is a starch?
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a long chain of glucose molecules
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humans energy source?
plants energy source? |
human-glycogen
plant-starch |
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how do humans use starches?
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we eat them and our bodies break them down it glucose molecules
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this polysaccharide is the structural part of plants
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fiber
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why can't humans digest fibers?
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because the bonds between the monosaccharides of fiber cannot be broken down by human digestive enzymes
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this fiber is a part of plant cell walls, and made of glucose molecules
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cellulose
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where is fiber found?
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vegetables, fruits, legumes
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how is fiber used in food processing?
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as an anti-caking, thickening, or texturizing agent
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this is found in cereal fibers, made of various monosaccharides
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hemicellulose
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what does hemicellulose have?
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some soluble fibers
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these are also found in fruits and vegetables, and are made of various monosaccharides
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pectins
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how are pectins used in food processing?
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added for thickness, texture, and consistency
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these are secreted by plants when they are cut
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gums and mucilages
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how are gums and mucilages used in food processing?
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used as additives, and food stabilizers
(guar gum, arabic gum) |
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this has a tough structure and cannot be digested by humans at all
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lignin
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where is lignin found?
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in seeds, and woody parts of veggies
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what are the soluble fibers?
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gums, pectins, mucilages, and some hemicelluloses
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what foods can i eat to get soluble fibers?
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fuits(mainly apples and citrus)
oats barley legumes |
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what are the insoluble fibers?
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cellulose, some hemicellulose, lignin
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what foods can i eat to get insoluble fiber?
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wheat and corn bran
whole grain bread and cereals vegetables such as cabbage carrots and brussel sprouts |
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which fiber is used for weight management?
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soluble
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why is soluble fiber used as a form of weight management?
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because soluble fiber slows down transit of food through the digestive track, which means it takes longer for food to pass (you feel full longer)
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why is soluble fiber good for diabetics?
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because it slows down glucose absorption
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whcih fiber helps lower cholesterol?
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soluble
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what does the liver use to make bile?
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cholesterol
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how does soluble fiber help to lower cholesterol?
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soluble fiber binds up with bile, so the bile is excreted from the liver to go meet up with soluble fibers-when this happens your liver needs to make up more bile to replace the bile that just left, so it has to use more cholesterol to make more bile- when it uses this cholesterol to make more bile, your cholesterol level is lowered :0
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does insoluble fiber also speed up the digestive tract?
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yes it does
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which fiber adds bulk to stools?
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insoluble
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insoluble fiber is also good for diabetics- how?
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it slows down the breakdown of starches (which slows down the blood sugar, helping keep a balanced blood sugar level)
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which fiber promotes bowl movement?
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insoluble
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how much fiber should we consume daily on average?
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25-35% fiber daily
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what diseases do fibers help with?
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colon cancer
diabetes hemorrhoids appendicitis diverticulitis |
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what can happen if one eats too much fiber?
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-intestinal discomfort and distention
-mineral absorption interferance -it displaces energy and nutrient-dense foods |
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where does the carb digestion start?
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in the mouth
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what does the mouth do?
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crushes food and moistens with saliva
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what salivary enzyme is in the mouth?
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amylase
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what does amylase do?
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hydrolyzes starch to polysaccharides and maltose
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how does food get to stomach?
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by way of the esophagus
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what is swallowed food called?
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bolus
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once bolus is in the stomach what inactivates the salivary amylase?
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the hydochloric acid
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when the hydrochloric acid inactivates teh salivary amylase what is it doing?
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haulting starch digestion
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since soluble fiber cannot be digested what does it do in the stomach?
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delays gastric emptying
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acidic juice turns this bolus into
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chyme
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where is the chyme going after the stomach?
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into the small intestine where most of absorption takes place
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once in the small intestine how do the polycsaccharides get broken down into shorter glucose chains and disaccharides?
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pancreatic amylase enters into the small intestine from the pancreatic duct
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after the polysaccharides are broken down, what then works on the disaccharides?
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enzymes on the outer membranes of intestinal cells
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what do the enzymeson the outer membranes of the intestinal tract break the disaccharides down into?
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maltose goes down to glucose + glucose
sucrose goes down to glucose+fructose lactose goes down to glucose+galactose |
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what enzyme ont he outer membrane of intestinal cells breaks down the maltose?
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maltase
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what enzyme ont he outer membrane of intestinal cells breaks down the sucrose?
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sucrase
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what enzyme on the outer membrane of intestinal cells breaks down the lactose?
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lactase
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what happens after the enzymes break down the disaccharides?
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the monosaccharides are absorbed by the intestinal cells
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in the small intestine, fiber is once again not digested and it can
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delay the absorption of other nutrients
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what happens to all the rest of the stuff in the small intestine??
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it goes to the large intestine
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what happens with the fiber in the large intestine?
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insoluble fibers
-hold water which softens stool -regulates bowl movement soluble fibers -are digested by bacterial enzymes and turn into gas and fatty acids |
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what happens to some of the undigested fibers?
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once fermented, they generate short-chain fatty acids and then some calories are reabsorbed back into the body
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so how many k/cals may some fibers have?
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1.5-2.5 kcals
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how much CHO (carbs) are reccomended daily??
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45-65%
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where is some glucose absorbed?
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mouth
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where is most glucose absorbed?
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through the small intestine by active transport
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where is galactose absorbed?
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in the small intestine throughactive transport
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how is fructose absorbed?
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by facilitated diffusion
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from the intestine, where are fructose and galactose taken?
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to the liver
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what happens to the fructose and galactose once they arrive in the liver?
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they are converted to glucose
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what is excess glucose stored as?
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glycogen
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where is glycogen stored?
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liver and muscle
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how much glycogen is stored in the liver and muscle?
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liver = 1/3
muscle = 2/3 |
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where is the first place the body will take glycogen from?
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the liver
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what happens when blood glucose falls?
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the liver releases glucose into the bloodstream
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what is the primary energy source for the body?
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glucose
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what are the things that only glucose can provide?
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energy for brain cells, nerve cells and developing red blood cells
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out of the 2000 calorie daily value how many grams should we be getting from carbs?
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225-325 grams of carb
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if one's diet is inadequate in CHO, what can be used?
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fats and proteins
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how can proteins be used?
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they can be converted into glucose
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how are the proteins converted to glucose?
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by gluconeogenisis
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how are the fats used?
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they are broken down
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what does broken down fat cause the formation of?
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ketone bodies
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what are ketone bodies?
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the product of incomplete breakdown of fat when glucose is unavailable
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when there are too many ketone bodies what happpens?
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there is a disturbance of acid base balance in the body
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what is ketosis?
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a disturbance of the acid base balance in the body caused by too many ketone bodies
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in order to prevent ketosis, what is the minimun number of grams we should consume of CHO?
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min. 50-100 grams CHO daily
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what happens if we consume too much CHO?
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excess glucose is stored as glycogen, and once glycogen capacity has been reached in teh liver and muscle, the extra energy is stored as fat
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how much fat can we store?
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an unlimited amount
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this type of Diabetes was refered to as "juvinile diabetes"
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Type 1 diabetes
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why is type 1 refered to in this way?
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b/c it was mainly a type of diabetes that was genetic and started at a younger age
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what makes insulin hormones?
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beta cells in the pancreas
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what do beta cells in the pancreas also make?
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glucagon
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what does glucagon do?
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it stimulates the liver to break down glycogen and release glucose into the blood
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what is the # 1 cause of Type 1 diabetes?
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when the pancreas fails to make insulin
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what is done to treat type 1 diabetes?
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taking exogenous insulin along with a CHO controlled meal plan, exercise, and monitoring one's blood sugar level
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what is Type II diabetes refered to as?
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"adult onset" diabetes ( but can also have effect if one is overweight)
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these 2 are the causes under type II diabetes
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resistance to insulin
+ the liver secretes too much glucose |
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what is the treatment for type II diabetes?
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-medication/insulin
-CHO controlled meal plan -exercise -stress management -monitoring one's blood sugar level |
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What is low blood sugar reffered to as?
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Hypoglycemia
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who gets Hypoglycemia?
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this may occur with people who have diabetes, but is rare in healthy people
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what is the treatment for Hypoglycemia?
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-eating smaller, more frequent meals
-balancing medications,diet,exercise,and blood sugar monitoring |
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what is auto-immune?
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when the body attacks oneself (it's own beta cells)
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what type is auto-immune associated with?
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type 1 diabetes
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what type of insulin is usually taken with type 1 diabetes?
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and injection of insulin
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when you have diabetes what happens to your risk of stroke?
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it is increased, you are 2-4 times more likely to have a stroke when you have diabetes
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what is the leading reason of blind adults?
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damage to one's eyes from diabetes
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what are the damaging effects of having too much blood suagr?
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it damages the eyes and the kidneys
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what can excess weight contribute to?
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insulin resistance
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what can a sedentary lifestyle contribute to?
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insulin resistance
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age contributes to obesity
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stress brings on a higer blood sugar level
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what 2 things increase blood sugar
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stress and food
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what decreases blood sugar?
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exercise and medication
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what is a skill taught to diabetics?
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carbohydrate counting
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what would an example of carb counting be?
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eat 1/3 of your daily carb at breakfast, 1/3 at lunch, and 1/3 at dinner
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what are teh questions under "glycemic effect of food"?
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-how quickly glucose is absorbed after eating
-how high blood glucose rises -how quickly blood glucose returns to normal |
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is the Glycemic effect of food useful?
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the usefulness is questionable
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cause of lactose intolerance?
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born with high level of lactose at birth, but it declines through childhood and adolescence
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where is the deficiency of lactose intolerance most common?
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in asians, african americans, and native americans
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what can cause temporary lactase deficiency?
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certain diseases
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what are the symptoms of lactose intolerance?
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bloating
abdominal discomfort diarrhea |
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what are some treatment options for lactose intolerance?
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-take lactase enzymes
-avoid dairy -drink lactaid milk (contains lactase enzyme in it) |
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what are the nutritional concerns of people with lactose intolerance?
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-calcium
-vitamin d -riboflavin |
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how many decayed teeth does the average U.S. child have?
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3.07
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what acts as a buffer for teeth?
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saliva (b/c it has the right ph)
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what are 2 cariogenics?
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starches and sugars
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what are the 3 things that determine hoe cariogenic starches and sugars really are?
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- composition
- frequency/exposure - sequence |
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explain composition
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sticky food vs. foods easily cleared away
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explain frequency/exposure time
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slowly sipping on soda
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explain sequence
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eating milk and cheese may minimize acid effects and restore lost enamel
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what is the most cariogenic?
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sucrose
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what foods should we get our daily carb amounts from?
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whole grains, fruits, vegetables, legumes, lowfat or skim milk
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how much sugar is suggested daily?
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limit sugars to less than 10% or less of total kcals
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who told us to limit our sugars to less than 10% daily?
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World Health Organization
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What are the 4 sugar substitutes?
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saccharin
aspartame acesulfame K Sucralose |
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what is Saccharin?
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sweet n low
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how many calories is saccharin(sweet n low)? how many times more sweet than sugar?
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0 cal
450 times more sweet |
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how long has saccharin been in the U.S. ?
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100 years!!
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what is Aspartame?
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equal or nutrasweet
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how many calories is Aspartame(equal)? how much sweeter than sugar?
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4 cals per gram
200 times sweeter |
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what is Acesulfame K?
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sweetone or sunnett
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how long has Acesulfame K (sweetone,sunnett) been around?
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since 1980
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what is Acesulfame K found in?
|
pepsi one
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what is sucralose?
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splenda
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how many calories in Sucralose (splenda)? how much sweeter??
|
0 cal
600 times sweeter |
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when was sucralose (splenda) put out?
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1998 by FDA
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what sugar substitute gets bitter when heated up?
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Saccharin (sweet n low)
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what sugar substitue maintains sweetness when heated ( making it ideal for baking with )??
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Sucralose (splenda)
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which sugar substitute is safest according to the Center for Science and Public Interest?
|
Sucralose (splenda)
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which sugar substitute was tested for safety by using rats and giving them large amounts of it, which caused bladder cancer?
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Saccharin (sweet n low)
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why is Saccharin (sweet n low) safe for the most part?
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b/c a human would no way near exceed they extreme amount of sweetener they fed the rats... it would take a lot for a human to be effected by the Saccharin (sweet n low)
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name the 3 types of lipids
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triglycerides
phospholipids sterols |
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what type of fat is in 95% of foods
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triglycerides
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what 2 foods may have some trans fats naturally?
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milk and fats
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in what type of fat is every C linked to H
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saturated
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in what fat is there one spot like this C=C-(NO H here)
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mono unsaturated fat
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in what fat is there something that looks like this (2 places)C=C-(no H)
C=C-(no H) |
poly unsaturated fat
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what type of fat is body packed fat?
|
triglycerides
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name some foods that contain fats
|
meats
cheese butter nuts +seeds oils coconut+avacado sourcream mayo(eggyolk and oil) eggyolk grain(small amount) cream cheese margarine milk,yogurt,ice cream |
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what fats are hydrogenated?
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trans fats
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what makes up the triglyceride?
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1 glycerol and 3 fatty acids
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what 3 elements make up lipids?
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C H O
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what type of fatty acid makes up dairy products
|
short chain fatty acids
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what type of fatty acid makes up meat products?
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long chain fatty acids
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medium fatty acid chains are__________
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hard to find
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what products are saturated fats?
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animal products
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saturated fats are more stable and less_____
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rancid
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what type of fats are oils?
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unsaturated fats are oils, they have a greater chance of becoming rancid
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what can you add to saturated meat fats to prevent them from spoilage?
|
antioxidants
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unsaturated fats are mostly
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liquid
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saturated fats are mostly
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solid
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whta do you add to foods to make them more shelf stable
|
hydrogen
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in an omega 3 fatty acid where is the 1st point of unsaturation?
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at the 3 carbon in the chain
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in an omega 6 fatty acid where is the 1st point of unsaturation?
|
at the 6th carbon in the chain
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what is margarine made of?
|
liquid vegetable oils (unsaturated fats)
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why is margarine better to buy in the tub?
|
b/c there is less oil, more water and air whipped in ( there is less trans, sat and un sat fats total)
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what makes up a fatty acid?
|
chains of carbon and hydrogen atoms with methyl group at the end(CH3)
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memorize table 5-6 on page 146
|
memorize table 5-6 on page 146
|
|
|
this is similar to a triglyceride, in that it has 1 glycerol but only 2 fatty acids
|
phospholipid
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are phospholipids soluble in fat?
|
yes
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phospholipids are very
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versatile
|
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because the phospholipid has the phosphate group what can it do?
|
be soluble in fats
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what can phospholipids act as?
|
emulsifyers in foods
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what food contains phospholipids?
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eggs
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what is found in eggs, liver, soybeans, wheatgerm, peanuts?
|
lecithin
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how many cal per gram is lecithin?
|
9 cal/g
|
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these are parts of the cell membrane in the body(outside the cells)
|
phospholipids
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can phospholipids travel across the cell membranes?
|
yes
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how are the phospholipids helpful in the cells?
|
they allow hormones that are based on fat to get in and out
|
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all cell membranes need ____
|
lecithin
|
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where does our lecithin come from?
|
the liver makes all that we need
|
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why can lecithin be marketed as a fat loss product?
|
b/c it has emulsifying qualities
|
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in the phospholipid, it has 1 gycerol, and 2 fatty acid, what makes up for the missing fatty acid?
|
a phosphate group
|
|
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how do phospholipids act in food?
|
as emulsifyers (lecithin)
|
|
|
phospholipids help keep fats
|
suspended in blood and body fluids
|
|
|
these are ring shaped CHO
|
sterols
|
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where are sterols found?
|
animal and plant based foods
|
|
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what is the best known sterol?
|
cholesterol
|
|
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where is cholesterol found?
|
only in animal products
|
|
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what makes the cholesterol we need?
|
our liver
|
|
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name some other sterols besides cholesterol
|
bile acids, sex hormones, adrenal hormones, vitamin D
|
|
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what are the 2 reasons for high cholesterol?
|
-we eat too much of it
-genetics |
|
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bile acids, sex hormones, adrenal hormones, and vit. D are important_________
|
body compounds as sterols
|
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what is the cholesterol called that is made by our liver?
|
endogenous cholesterol
|
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what is the cholesterol called that we eat from animal products?
|
exogenous cholesterol
|
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|
this type of fat is -hydrogenated, shelf stable, and used in lots of baked goods
|
trans fats
|
|
|
trans fat is just as bad as
|
saturated fats~!
|
|
|
trans and sat fat raise our
|
LDL cholesterol
|
|
|
99 % of our bodies is
|
triglycerides
|
|
|
this enzyme plays a small role in the digestion os fats
|
lingual lipase
|
|
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where is lingual lipase released from?
|
the toungue
|
|
|
this hydrolizes one of the fatty acids of the triglyceride
|
gastric lipase
|
|
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where is the gastric lipase found?
|
in the stomach
|
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after the triglyceride leaves the stomach what is it?
|
a diglyceride
|
|
|
where is most the fat digested?
|
in the small intestine
|
|
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what hormone does fat in the small intestine trigger the release of?
|
cholecystokinin
|
|
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what does cholecystokinin trigger the release of?
|
it signals the gallbladder to release bile
|
|
|
the bile that is released is used as an
|
emulsifyer
|
|
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what does bile do?
|
draws fat into fluids
|
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fat encounters lipase enzymes from ____ and ________
|
pancrease and small intestine
|
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at the end of fat digestion in the small intestion we are left with
|
monoglycerides
|
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digestion breaks down lipids into_________
|
fatty acids
|
|
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what happens to teh short and medium fatty acid chains?
|
they are absorbed directly into the blood stream through the intestinal cells
|
|
|
what happens to long chain fatty acids and monoglycerides?
|
they become micelles
|
|
|
these are spheres of emulsified bile and fats
|
micelles
|
|
|
micelles are soluble in watery digestive fluids
|
micelles are soluble in watery digestive fluids
|
|
|
micelles move into intestinal cells where
|
monoglycerides and long chain fatty acids are made into new triglycerides
|
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what are these new triglycerides called?
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chylomicrons
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what are chylomicrons?
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triglyceride and protein
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where are chylomicrons released?
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into the lymphatic system
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where do the chylomicrons go after they are in the lymphatic system?
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they enter the bloodstream for travel around the body
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what does the same job as the chylomicron?
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lipoprotein
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what does a lipoprotein act as?
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a transport vehicle
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what is a lipoprotein?
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a cluster of lipids with protein
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what does the lipoprotein transport?
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lipids through lymph and blood
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this transports triglycerides around the body
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chylomicron
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as the chylomicron travels around the body, what happens?
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the cells grab bits as they need it and in the end teh chylomicron is shrinked down
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when the chylomicron is shrunk at the end what happens to it?
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the liver can get rid of it
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what is another transport vehicle?
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VLDL
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what is a VLDL
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very low density lipoprotein
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what does the liver use to make cholesterol and lipids?
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fatty acids, carbohydrate, protein, leftover remnants from chylomicrons, and alcohol
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what forms a VLDL?
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cholesterol and lipids packaged with protein
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WHat do teh VLDLP do?
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travel around the body
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when the VLDLP travels around the body, what happens?
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cells remove triglycerides from it, and then the VLDLP shrinks and becomes cholesterol rich LDL
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what is LDL?
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low density lipoprotein ( a very cholesterol rich molecule)
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the liver makes fats
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the liver makes fats
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where does packaged fat go?
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adipose tissue
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LdL circulates as muscles, adipose tisse, mammary glands, etc. take up triglycerides and cholesterol to build new membranes, make hormones, or store fat
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LdL circulates as muscles, adipose tisse, mammary glands, etc. take up triglycerides and cholesterol to build new membranes, make hormones, or store fat
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the liver has LDL receptors that
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remove LDL from circulation and controls blood cholesterol concentrations
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what is HDL
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"good cholesterol"
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what may be released by fat cells into the blood?
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glycerol, fatty acids, cholesterol, and phospholipids
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what does the HDL do?
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it picks up these lipids and cholesterols and brings them back to the liver for recycling or disposal
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high HDL is healthy b/c
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it brings cholesterol back to the liver for breakdown
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why is LDL unhealthy?
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because it leaves cholesterol moving through the body which leaves a risk for heart attack
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how can we improve the ration of LDL to HDL?
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-loose weight
-eat monounsaturated, polyunsaturated fats -soluble fiber -antioxidants -moderate alcohol consumption -exercise! |
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what is linked to high LDL??
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saturated fats
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what are some foods that are good for monounsaturated foods?
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olive oil, canola oil, peanuts, seeds
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why are polyunsaturated fats considered to be neutral?
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b/c they can't raise HDL or LDL
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who says to limit saturated fats to 7% daily?
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American Heart Ass.
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what do the Am heart Ass. say to limit trans fat to daily?
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1% daily which is 2 grams/20 calories
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why are labels for trans fats deceiving?
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b/c by law, companies can call any trans fat that is .5 or under- 0 grams trans fat on their lable!
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what are the lipid roles in the body?
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stored fuel
insulation shock absorbtion spares protein |
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where is fat stored as fuel?
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adipose tissue
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what type of fat is insulation?
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subcutaneous fat
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how is fat used as shock absorption?
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the fat layers the bones and organs
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how is fat used for protein sparing?
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it makes the body break down the fat 1st for energy instead of going right to the protein bank ( b/c protein is needed for so many imp. things in the body)
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what is the fatty acid not made by the body?
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essential fatty acids
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what are essential fatty acids needed for?
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-structure of cell membranes
-to make eicosanoids |
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what 2 things make up eicosanoids?
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arachidonic acid plus eicoaspentaenoic acid(EPA)
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what do eicosanoids help with?
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-imp. effects in body
-blood pressure regulation -blood cloting -immune response |
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what are the 2 essential fatty acids?
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linoleic Acid
Linolenic acid |
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what is a Linoleic acid?
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an omega-6 fatty acid
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where can you find Linoleic acids?
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mainly in vegetable oils, but also in poultry fats and meats
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what is a Linolenic acid?
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an omega-3 fatty acid
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where can you find Linolenic acids?
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in oils, nuts, seeds (flax seeds) and vegetables
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Linolieic acids are needed to make what?
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other omega-3 fatty acids
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what are the 2 "other" omega-3 fatty acids linoleic fatty acids are neede to make?
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Eicosapentaenoic acid (EPA) (used in making eicosanoids)
+ Docosahexaenoic acid (DHA) |
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DHA is used in the prevention and treatment of what?
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heart disease, hypertension, arthritis, and cancer
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what is the human capacity to store fat?
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unlimited
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where is fat stored in the body?
|
adipose tissue
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what is the enzyme called on the adipose cell?
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Lipoprotein lipase
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what is the job of the lipoprotein lipase?
|
it picks up triglycerides from lipoproteins and promotes their storage in adipose cells
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what can be used to form a triglyceride?
|
2-carbon chains from carb or protein
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where is excess carb and protein stored?
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stored as adipose tissue
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it is more efficeint to store fat as fat
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it is more efficeint to store fat as fat
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what is the process of protein transformed to glucose?
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gluconeogenisis
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fat=
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stored energy
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we use fat for energy when we are deprived of food, or perform prolonged exercise
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we use fat for energy when we are deprived of food, or perform prolonged exercise
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what type of lipaseis found in the adipose tissue?
|
hormone-sensitive lipase
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what do the hormone-sensitive lipase do inside the adipose tissue?
|
dismantle stored triglycerides
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what happens to glycerol and fatty acids when released into blood?
|
they are captured by cells and yeild energy,CO2,andH20
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|
|
1pd fat = __kcals
|
3500
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if one is fasting, what will they loose?
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lean muscle tissue
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why does one loose this lean body mass?
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to provide teh brain with glucose
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what is the ideal amount of total cholesterol?
|
less than 200 mg/dl
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what is the ideal amount of LDL?
|
less tan 100 mg/dl
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what is the ideal amount of HDL?
|
greater than 60 mg/dl
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what is the ideal amount of triglycerides?
|
less than 150 mg/dl
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|
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High Cholesterol foods raise blood pressure
|
High Cholesterol foods raise blood pressure
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what do saturated fats raise?
|
Staurated fats raise LDL levels
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what do trans fats raise and lower?
|
raise LDL, lowers HDL
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|
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wha do monounsaturated fats lower?
|
LDLs
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what do omega-3 fatty acids lower?
|
blood cholesterol levels
|
|
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what is dietary reccomendation for total fat?
|
30%
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what is the recommendation for trans and saturated fat intake?
|
less than 10%
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what should we reduce our cholesterol intake to?
|
300 mg daily
|
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what puts you at risk for heart disease?
|
poor lipid profile
|
|
|
when the blood can't reach the brain, this is the cause of
|
a stroke
|
|
|
when the blood cant get through the arteries, this is the cause of a
|
heart atack
|
|
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what are the saturated fats we shoud eat less of?
|
whole milk
cream butter cheese fatty beef and pork coconut and palm oils |
|
|
what are the trans fats we should eat less of?
|
fried foods, any cookies or pastries,crackers, snack foods, meat and dairy products, imitation cheese
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|
|
what foods should we limit that contain cholesterol?
|
meat eggs dairy
|
|
|
what are the fats we should choose?
|
mono,poly, and omega-3
|
|
|
why choose mono and poly?
|
b/c there is evidence from low rates of heart diseaseamoung these living in medterranean region
|
|
|
what foods are good choices for mono and polyunsaurated fats?
|
-olive,canola,peanut oils
-avacados -veg oils -nuts and seeds |
|
|
what does omega-3 fatty acids protect against?
|
irregular heartbeats,and blood clots, it also lowers blood pressure
|
|
|
what foods contain omega-3 fatty acids?
|
-veg oils
-walnuts -flaxseeds -fatty fish(mackerel, sardines, salmon) |
