Term
| Which nutrients are mandatory in food labeling? |
|
Definition
total calories calories from fat
total fat saturated fat
trans fat total carbs sugars
protein chloestorol
sodium vitamin A&C
calcium and iron |
|
|
Term
| What foods do not need labeled? |
|
Definition
fresh fruits, veggie and raw meat
packaging that is too small to fit a label
foods sold by bulk
|
|
|
Term
what calorie level is the % daily value based on? |
|
Definition
l%DV represents the percentages of the standards obtained from one serving of the food product based on a daily intake of 2000 calories |
|
|
Term
| Whole grains: Cancer and Heart Disease |
|
Definition
| Diets rich in whole grain foods and other plant foods and low in fat, saturated fat, and cholesterol may reduce the risk of heart disease and certain cancers |
|
|
Term
| Saturated fat +chloestoral: heart disease |
|
Definition
| Development of heart disease depends on many factors. Eating a diet low in saturated fat and cholesterol and high in fruits, vegetables, and grain products that contain fiber may lower blood cholesterol levels and reduce your risk of heart disease |
|
|
Term
| fruit, veggies and cancer |
|
Definition
lLow-fat diets rich in fruits and vegetables may reduce the risk of some types of cancer, a disease associated with many factors. |
|
|
Term
| Calcium, vitamin D and osteroperosis |
|
Definition
| Regular exercise and a healthy diet with enough calcium and vitamin D help maintain good bone health and may reduce the risk of osteoporosis later in life |
|
|
Term
| What are the 4 FDA approved health claims? |
|
Definition
lFruits, vegetables and grain products that contain fiber, particularly soluble fiber, and risk of coronary heart disease
lFiber-containing grain products, fruits, vegetables and cancer
lDietary saturated fat and cholesterol and risk of coronary heart disease
lCalcium, vitamin D, and osteoporosis |
|
|
Term
| Enrichment vs Fortification |
|
Definition
| removing stuff v adding vitamins/minerals |
|
|
Term
| what vitamins and minerals are added to refined grains during the enrichment process? |
|
Definition
| thiamine, riboflavin, niacin, and iron and folate (VB) |
|
|
Term
| what foods have to have an ingredient label? |
|
Definition
| any food with more than one ingredient |
|
|
Term
| How are ingredients ordered on the food label? |
|
Definition
| Ingredients are listed in order of their contribution to the weight of the food, from highest to lowest |
|
|
Term
| what is an food additive? |
|
Definition
lAny substance added to food that becomes part of the food or affects the characteristics of the food
lUsed to emulsify the food, bleach it, disguise a bad taste, color it, flavor it, sweeten it, change or cover up a smell, give artificial texture, preserve it, or stabilize it |
|
|
Term
|
Definition
lUSDA requires retailers to display a country-of-origin label (COOL) on certain products
lExpands informed consumer choices
lHelps to track down foodborne illness breakouts
lApplies to meats, fish, seafoods, fruits, vegetables, many nuts, and some herbs |
|
|
Term
| What are the 4 origins of food |
|
Definition
Food Preferences
nutrition and knowledge and beliefs
Culture
Practical considerations |
|
|
Term
|
Definition
lFood taste, smell, color, texture, and temperature
lHeredity
lFamiliarity |
|
|
Term
|
Definition
lAcceptable foods
lCustoms
lFood symbolism
lReligious beliefs |
|
|
Term
| Nutrition knowledge and beliefs |
|
Definition
lHealth concerns
lNutritional value of foods
lAttitudes and values
lEducation
lExperience |
|
|
Term
|
Definition
lFood costs
lConvenience
lLevel of hunger
lFood availability
Health status |
|
|
Term
|
Definition
| knowing when you feel full |
|
|
Term
|
Definition
lMemories of bad experiences with food
lGetting sick after eating a specific food even though that food was not the cause of the sickness
lEating certain foods while sick
lNegative association with a certain food or type of food
lEating disorders |
|
|
Term
|
Definition
lFoods you associate with certain events
lEmotional distress, when you have a cold, etc |
|
|
Term
| What affects food choices? |
|
Definition
lNutrition knowledge
lNot always enough however
lNutrition attitudes, beliefs, and values
lAttitude that nutrition is important
lBelief that diet affects health
lPerceived susceptibility to diet-related health problems
lPerception that benefits of change outweigh barriers to change |
|
|
Term
|
Definition
lUnconcerned
lNot concerned with effects of foods and simply eat what they want
lSelect foods for reasons other than health
lCommitted
lBelief that a good diet plays a role in the prevention of illness committed to being healthy and consuming foods with good nutrition
lVacillating
lConcerned about their diets but do not consistently base food choices on this concern
lDependent on the occasion |
|
|
Term
| What affects our food choices? |
|
Definition
lInfants and feedings
lWork and morning coffee
lHigh calorie lunches and feeling calm and sleepy |
|
|
Term
| The effects of malnutrition early in life |
|
Definition
lSevere deficiencies of protein or calories or both
lGrowth retardation
lLow intelligence
lPoor memory
lShort attention span
lSocial passivity |
|
|
Term
| The side effects of skipping breakfast |
|
Definition
lSkipping breakfast and children
lReduction in late-morning problem-solving performance
l1 in 7 children
lHigher risk to be overweight |
|
|
Term
| The effects of alcohol exposure during fetal developement: |
|
Definition
lExposure to alcohol during fetal growth
lPhysical characteristics
lGrowth
retardation
lDelayed mental
development
lBehavioral
problems |
|
|
Term
| The most common nutrient deficiency |
|
Definition
lImpaired intellectual performance
lLasting effects on functional capacity
20% men 35 women 40 children
lIn US
lShortened attention span
lReduced problem-solving ability |
|
|
Term
| Lead Toxicity Side Effects |
|
Definition
lCause learning, hearing and behavioral problems
lHarm brain, kidneys and other organs
Leads to increased absenteeism from school, impaired reading skills, higher dropout rates, and increased aggressive behaviors |
|
|
Term
| Acceptable macronutrient ranges (AMDRs) for carbs, protein and fats |
|
Definition
lCHO
l45-65%
lAdded sugars
l<25%
lProtein
l10-35%
lFat
l20-35%
lLinoleic acid (omega-6)
l5-10%
lAlpha-linolenic (omega-3)
l0.6-1.2% |
|
|
Term
| Dietary Guidelines for Americans 2010 |
|
Definition
1. Foods and nutrients to increase
2. Foods and food components to reduce
3. Balancing Calories to manage weight |
|
|
Term
| The 4 MyPlate Dietary Tips |
|
Definition
lBuild a healthy plate
lCut back on foods high in solid fats, added sugars, and salt
lEat the right amount of calories for you
lBe physically active your way |
|
|
Term
| What are the serving size of grain equal to? |
|
Definition
l1 serving or 1 ounce
l1 slice of bread
l1 cup ready to eat cereal
l½ cup cooked rice, pasta, or oatmeal
lChoose
lWhole grains
lWhole wheat
Brown rice |
|
|
Term
| What are the serving size of Vegetables? |
|
Definition
l1 serving
l½ cup cooked vegetables
l1 cup of raw vegetables
l2 cups of raw leafy greens
lChoose
lMore variety
lFresh or frozen |
|
|
Term
What does DASH diet stand for?
& What conditions does it help? |
|
Definition
lDietary Approach to Stop Hypertension
lDiet that helps
lControl mild and moderate hypertension
lReduce the risk of cancer
lReduce the risk of osteoporosis
lReduce the risk of heart disease
lImprovements in BP seen within 2 weeks |
|
|
Term
Mediterranean Diet:
What Would you consume:
Weekly?
Daily?
Monthly? |
|
Definition
Daily: Bread, pasta, fruits, veggie, olive oil, cheese, yogurt, dried beans, nuts
Weekly: fish, poultry, eggs, sweets
Monthly: Wine with meals |
|
|
Term
| Where does the body get its most critical source of energy from? |
|
Definition
|
|
Term
|
Definition
[image]Definition
–Carbohydrates that consist of a glucose, fructose, or galactose molecule, or a combination of glucose and either fructose or galactose
–
–Honey, high fructose corn syrup and alcohols sugars are also considered simple sugars |
|
|
Term
Alcohol:
Calories &Tooth Decay |
|
Definition
[image]Alcohol Sugars = Simple sugar containing an alcohol group
[image]Provide 2kcals/g
[image]Most common
–Xylitol
–Mannitol
–Sorbitol
[image]The above do not promote tooth decay |
|
|
Term
| What are Complex Carbohydrates |
|
Definition
–The form of CHO found in starchy vegetables, grains and dried beans and in many types of dietary fiber. Most common form of starch is made of long chains of interconnected glucose units |
|
|
Term
| What foods are considered complex carbohydrates? |
|
Definition
–Starch
–Glycogen
Dietary fiber |
|
|
Term
| Why are comlex carbs better than refined grain products? |
|
Definition
[image]Whole grain products provide more fiber and beneficial substances than refined grain products |
|
|
Term
| The benefits of dietary fiber: |
|
Definition
[image]No calories
[image]Prevents constipation
[image]Decreases fat and cholesterol absorption
[image]Lowers risk of heart disease
[image]Lowers risk of obesity
[image]Lowers risk of diabetes
[image]Decreases post meal blood sugar spikes
[image]Decrease food intake
[image]Increases satiety |
|
|
Term
|
Definition
[image]Soluble fiber
–Ability to combine chemically with water
–Used by FDA on labeling
–Slows glucose absorption
[image]Lowers peak blood levels
–Reduces fat and cholesterol absorption
–
–Oats
–Barley
–Fruit pulp
Psyllium |
|
|
Term
|
Definition
[image]Insoluble fiber
–Does not combine chemically with water
–Particularly beneficial at preventing constipation
–
–Wheat bran
–Other brans
–Legumes |
|
|
Term
| The Relationship between Fiber and Water: |
|
Definition
[image]Make sure you drink enough water
–As you increase fiber intake, increase water intake |
|
|
Term
Artificial Sweeteners:
Are they a good source of energy?
Do they promote tooth decay? |
|
Definition
[image]Not a carbohydrate
[image]Not a significant source of energy or nutrients
[image]Also known as intense sweeteners
[image]Do not produce tooth decay
[image]Do not raise blood glucose levels |
|
|
Term
| Has saccharin been found to cause cancer in humans? |
|
Definition
[image]1977
–Found to cause cancer in laboratory animals
[image]2000
–Found to have no clear evidence to cause cancer in humans
[image]Banned in Canada |
|
|
Term
| People with PKU cannot digest what artificial sweeteners? |
|
Definition
-phenylalanine
-aspartane |
|
|
Term
| What are other names for the art sweetener REBIANA and what herb is it derived from? |
|
Definition
-Reb-A, Truvia and Purevia
-The herb stevia |
|
|
Term
Foods that have a:
High Glycemia Index
&
Low Glycemic Index |
|
Definition
High: White Bread, Baked Potatoes, Jelly Beans
Low:Hummus, Apples, All-bran cereals |
|
|
Term
| What populations might use the glycemic index to choose what the eat? |
|
Definition
|
|
Term
| What foods promote tooth decay? Which prevent? |
|
Definition
-sugary and stachy foods
-cheese peanut butter, protein, eggs, meat, yogurt, whole grains and veggies....high in dietary fiber. |
|
|
Term
| What does flouridation do? |
|
Definition
| Decreases tooth decay and loss by 50% |
|
|
Term
| How does a child develope baby bottle tooth decay? |
|
Definition
-prolonged exposure to sugary foods
-often fall asleep sucking on bottles of sugar water, fruit drinks, milk or formula
-5 to 10 % of infants and young children |
|
|
Term
Define type 1 diabetes
What is the typical onset age?
What is the diagnosis based on? |
|
Definition
High blood glucose levels resulting from destruction of the insulin-producing cells of the pancreas
Juvenile-onset
Insulin-dependent
Diagnosis is based on a fasting blood glucose of 126 mg/dL or higher |
|
|
Term
| What are the two main risk factors for type 1 diabetes? |
|
Definition
nRisk factors
–Viral infection early in life that destroys part of the pancreas
–Other triggers in genetically sensitive people that destroys part of the pancreas
nPoor vitamin D status
nCertain medications |
|
|
Term
| What is the typical treatment for type 1 DM? |
|
Definition
-insulin
-individualized diet and exercise |
|
|
Term
Define type 2 Diabetes
What is the diagnosis based on?
What is the typical onset age? |
|
Definition
nHigh blood glucose levels due to the body’s inability to use insulin normally or to produce enough insulin
nAdult-onset
nNon-insulin dependent
–Some cases will eventually require insulin
nDiagnosis is based on a fasting blood glucose of 126 mg/dL or higher |
|
|
Term
| What are the risk factors associated with type to diabetes? |
|
Definition
–Obesity
–Sedentary lifestyle
–Insulin resistance
–Low weight at birth
–Certain ethnicities
–Family history
–Older age |
|
|
Term
| What are the treatments and diet changes associated with type 2 diabetes? |
|
Definition
–Weight loss
–Increase physical activity
–Individualized diet
–Sometimes: oral meds
–And/or insulin |
|
|
Term
Who is at risk for gestational diabetes?
What are the baby's consequences of having a mother with gestational diabetes? |
|
Definition
nDiabetes first discovered during pregnancy
–At risk of delivering a larger baby
–Treatment: Carbohydrate controlled diet
nResolves after pregnancy, if diet is controlled |
|
|
Term
What is insulin?
What is its role in regulating blood glucose? |
|
Definition
nHormone
nProduced by the pancreas post meal
nHelps facilitate the passage of glucose from the blood stream into the cell for utilization
nInsulin keeps a steady supply of glucose going into the cell |
|
|
Term
| What is Insulin resistance? |
|
Definition
nDefinition: Cells have reduced sensitivity to insulin, so more insulin than normal required to transport glucose to cells
nCharacterized by elevated:
–Serum insulin
–Glucose
–Triglycerides
–Blood pressure |
|
|
Term
| Why do we want to avoid metabolic syndrome? |
|
Definition
nInsulin resistance is one characteristic
nDefinition
–Group of metabolic abnormalities that increase the risk of heart disease and type 2 DM
–Characterized by:
nInsulin resistance
nAbdominal obesity
nHypertension
nHigh Triglyceride levels
nLow HDL
nImpaired glucose tolerance
nAlso termed as Syndrome X or insulin resistance syndrome |
|
|
Term
| Short term implications of type 2 DM |
|
Definition
–Blurred vision
–Frequent urination
–Weight loss
–Increased susceptibility to infection
–Delayed wound healing
–Extreme hunger and thirst |
|
|
Term
| Long term implications of DM |
|
Definition
–Heart disease
–HTN
–Nerve damage
–Blindness
–Kidney failure
–Stroke
–Poor circulation
nLoss of limbs |
|
|
Term
| How do you prevent type 2 DM? |
|
Definition
nMinimum of 150 minutes a week of exercise
nDiets rich in:
–Whole grain
–High fiber
nModerate caffeinated or decaffeinated beverage consumption
–1 to 4 cups daily
nModerate alcohol consumption
–1 to 2 drinks per day
nWeight maintenance
–Weight gain of 10-15 pounds between ages 25-40 years of age increases risk of Type 2 DM |
|
|
Term
|
Definition
nResults from abnormally low blood glucose levels
nCauses for diabetics:
–Prolonged starvation or fasting
–Skipping meals
–No carb diet
–Increased insulin dose
–Alcohol intake on empty stomach
–Certain tumors that secrete insulin |
|
|
Term
| what are the symtoms of hypoglcemia? |
|
Definition
nSymptoms include:
–Irritability
–Nervousness
–Confusion
–Weakness
–Sweating
–Hunger
nTreatments:
–Eating foods that provide carbohydrates
–Symptoms disappears with in 5-15min of carbohydrate ingestion when blood glucose levels rebound |
|
|
Term
|
Definition
}Chemical substance in foods made up of chains of amino acids
}Proteins are involved in every biological process in the body
}Very important
}RDA
◦10-25% of daily intake
◦Average
15% |
|
|
Term
| What are the four major functions of protein? |
|
Definition
}4 major functions
1.Serves as structural material in the skeletal muscles, connective tissues (skin, collagen, cartilage), organs (heart, liver, kidneys), red blood cells and hemoglobin, hair, fingernails
2.Serves as basic component of enzymes, hormones, and other biologically important chemicals
Hormones – ex: Insulin
3.Maintains and repairs protein-containing tissues
4.Serves as an energy source |
|
|
Term
| How much of the protein is located in our muscles? |
|
Definition
}Half the protein in the body is located in the muscle
◦Rest is in:
Skin
Collagen
Blood
Enzymes
Immunoproteins
Phagocytes and antibodies that help in the functioning of the immune system
Organs
Heart, liver, kidney, gastrointestinal tract |
|
|
Term
| What makes the structure of protein different than CHO and fats? and what has to be done to use it as energy? |
|
Definition
}Contains nitrogen (different than CHO and fats)
}
}When broken down into amino acids, the nitrogen is released. The nitrogen is used in nitrogen-containing compounds and the AA’s are used to make non-essential amino acids
◦Whatever nitrogen is left over à excreted into the urine
}
}Nitrogen binds to water in order to be excreted
◦High protein intake à high water intake
}
Amino acids missing their nitrogen and not utilized by the body is converted to glucose or fat to be used as energy |
|
|
Term
What is a complete and an incomplete protein?
What are the common sources of both? |
|
Definition
}Complete protein
◦Proteins that contain all of the essential amino acids in amounts needed to support growth and tissue maintenance
◦Ex: meat, milk, eggs, soybeans
}
}Incomplete protein
◦Proteins that are deficient in one or more essential amino acids
◦Ex: plant proteins (except soybeans) |
|
|
Term
| what is the difference between non essential and essential amino acids? |
|
Definition
}The specific sequence and number of amino acids will determine whether the protein is an enzyme, a component of red blood cells, muscle fiber, or others
}
}Essential amino acids
◦Need to be provided from diet
}Non-essential amino acids
◦Made by the body
}
}You can find essential and non-essential amino acids in foods
} |
|
|
Term
| Can AA suplements build muscle? |
|
Definition
}No
}Built slowly from a healthy well balanced diet and resistance training |
|
|
Term
| Amino Acid Supplementation Effects |
|
Definition
}Melatonin is a sleep aid
}Effect of supplementation
◦Triggers sleep
◦Helps with alertness
◦Proven to help reset sleep internal clock in 3rd shift workers, pilots, jet-lagged travelers and people with sleep disorders
} |
|
|
Term
|
Definition
}Recommended Daily Intake (RDI): 0.8 gram of protein/kilogram of body weight
}
}Do you know how to convert pounds to kilograms body weight?
}2.2 pounds body weight = 1 kg
}
}USE THIS FORMULA FOR QUESTION #4 ON PART 3 OF THE DIET ANALYSIS PROJECT
}Average protein intake: 82g/day
}RDA: 56g Men/46g Women |
|
|
Term
| Up to what percent of total calories is safe for protein? |
|
Definition
|
|
Term
| What is protein energy malnutrition? |
|
Definition
}Protein Energy Malnutrition
◦Deficiency in protein, energy or both
◦Most prevalent form of malnutrition
}Process:
◦During starvation, protein is used as major source of E
◦Protein extracted from liver, intestines, heart, muscles, and other organs and tissues
◦Loss of > 30% of body protein results in reduced body strength for breathing, susceptibility to infection, abnormal organ function and/or death |
|
|
Term
| What are the two types of protein energy malnutrition? |
|
Definition
◦Marasmus-severe form of malnutrition primarily due to chronic lack of calories and protein
Characterized by using own muscle and other tissues as an energy source
◦Kwashiorkor-severe form of protein-energy malnutrition
Characterized by swelling, fatty liver, susceptibility to infection, profound apathy, and poor appetite
Cause unclear |
|
|
Term
|
Definition
|
|
Term
|
Definition
| -excludes red meat and poultry |
|
|
Term
|
Definition
| excludes red meat, poultry and fish |
|
|
Term
|
Definition
| excludes red meat, poultry,fish and eggs |
|
|
Term
| What is the yin and yang of a macrobiotic diet? |
|
Definition
ØBalance between:
lYin
lYang
ØYin and Yang classified by the relationship of the food to:
lEmotions
lPhysical conditions
ØYin à negative, dark, cold, feminine
lCorn
lSeeds
lNuts
lFruits
lLeafy vegetables
ØYang à positive, light, warmth, masculine
lPoultry
lFish
lEggs
lCereal grains |
|
|
Term
| if you are on a raw food diet will they provide enzymes helpful for digestion? |
|
Definition
|
|
Term
| What are the possible negative health effects and benefits of raw food diets? |
|
Definition
ØNegative effects
lImpaired growth in children
lLower HDL
lB12 deficiency
lLoss of bone mineral density
ØBeneficial
lLow body weight for height
lHealthy Triglyceride levels
lHealthy total cholesterol |
|
|
Term
| What kind of vegetarian diet is health promoting? |
|
Definition
ØIf balanced, vegetarian diets can be very beneficial
lExample: A “vegetarian” diet of potato chips and pasta or a vegetarian that does not like vegetables is not balanced
ØExtreme and very restrictive vegetarian diets can have negative health benefits
lEnergy and nutrient deficient |
|
|
Term
| What kind of vegetarian diets are not seen as long term? |
|
Definition
ØLiving Foods Diet
lUncooked fermented plant foods ONLY
lInadequacy of nutrients, especially B12
ØFruitarians
lFruit and olive oil ONLY
lRarely seen as long-term
lDoes not sustain health |
|
|
Term
| positive health implications of a vegetarian diet? |
|
Definition
ØDecreases the risk of negative health implications
ØBeneficial effects on health prevention
ØLower risk of developing:
lHeart disease
lStroke
lHTN
lType 2 DM
lChronic bronchitis
lGallstones
lKidney stones
lObesity
lHigh cholesterol |
|
|
Term
| What are common deficiencies for vegetarian diets? |
|
Definition
ØIron deficiency
lVegetarians in developing countries tend to be low in iron-rich plant foods
lVegetarian diets high in vitamin C helps with iron absorption from plants
ØB12 deficiency
lWith consumption of no animal products
ØCalcium deficiency
lWith vegan diets
|
|
|
Term
| What are some complementary source of protein for vegetarians? |
|
Definition
lRice and black beans
lHummus and bread
lBulgur (whole wheat) and lentils
lBarley and beans
lCorn and beans
lCorn and black-eyed peas
lCorn and lima beans
lTofu and rice
lTortillas and refried beans
lPea soup and bread |
|
|
Term
| What are the six roles of dietary fats? |
|
Definition
Provides a concentrated source of energy
Contributes to the body’s energy reserves (fat stores)
Carries the essential fatty acids, the fat-soluble vitamins and certain phytochemicals
Increases the flavor and palatability of foods
Provides sustained relief from hunger
Serves as a component of cell membranes, vitamin D and sex hormones |
|
|
Term
|
Definition
Insoluble in water and soluble in fat
Fat provides 9 calories/gram
Most concentrated sources of food energy
Acceptable range: 20-35% of total caloric intake
Fats are not created equal; some are better for you than others
Lipids include fats, oils and cholesterol |
|
|
Term
| What are two essentil fatty acids? |
|
Definition
|
|
Term
| Body fat can be synthesized from an excess of what? |
|
Definition
Body fat can be synthesized from an excess intake of:
¡Dietary fat
¡Carbohydrates
¡Protein
Body fat is essential, it provides a constant reservoir of energy if needed
1 pound of fat provides approximately 3500 calories of energy
Excess carbohydrates and some amino acids
¡Most stored as fat, some stored as glycogen |
|
|
Term
|
Definition
•Under the skin
•Excess converted to triglycerides and stored in fat cells
•Around organs
¡To cushion
¡To protect
¡To keep us insulated
¡ |
|
|
Term
| What form of fat makes up the majority of fat stores? |
|
Definition
¡Triglycerides
÷Most common
÷98% of dietary fat
÷Majority of body fat stores
÷Transported in the blood attached to protein carriers
÷Used by cells for energy formation and tissue maintenance |
|
|
Term
| They three types of dietary fat |
|
Definition
Dietary fats can be found in the form of:
¡Monoglycerides
÷1 fatty acid and glycerol backbone
¡Diglycerides
÷2 fatty acids and glycerol backbone
¡Triglycerides
÷3 fatty acid and glycerol backbone |
|
|
Term
| What are some food sources for Omega 6's? |
|
Definition
| sunflower oil, safflower oil, corn oil, and soybean oil |
|
|
Term
| What are some food sources for omega 3's? |
|
Definition
| fatty fish (salmon, mackeral, herring) walnuts, dark leafy veggies, flaxseeds, canola and soybean oils |
|
|
Term
Where is EPA and DHA found?
|
|
Definition
|
|
Term
| How much fish and shell fish is reccomended weekly? What nutrients does this amount provide? |
|
Definition
Recommendations
¡500mg/day
8oz of fish and shellfish weekly
3 oz of fish provides:
¡Salmon – farmed – 1825mg
¡Herring – 1712mg
¡Salmon – wild – 1564mg
¡Mackerel – 1023mg
¡Sardines – 840mg
¡Trout – 420mg
¡Shrimp – 268mg
¡Tuna – 109mg |
|
|
Term
| What is the hydrogenation of fats? |
|
Definition
Hydrogenated vegetable oils refers to the repositioning of hydrogen molecules which change the way the body uses those fat molecules
Products labeled “trans fat-free” contain less than o.5g trans fat
Intake as low as 1% of total calories increases risk of:
¡Heart disease
¡Stroke
¡Sudden death form heart attack
¡Type 2 DM
¡Chronic inflammation |
|
|
Term
| What kind of fat is produces from the addition of hydrogen to unsaturated fats? |
|
Definition
Increase the stability of the fat
Improves shelf life
Improves cooking properties
Improves taste
Conversion leads to TRANS FAT |
|
|
Term
is deitary chloesterol a essential nutrient?
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Definition
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Term
| other than arteries, where else does chloesterol accumulate? |
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Definition
| cell membranes, brain and nerves |
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Term
| What is the purpose of having cholesterol in our bodies? what does it produce? |
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Definition
Testosterone
÷Estrogen
÷Vitamin D
÷Cell membranes |
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Term
| What is a fat substitute? |
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Definition
Imitate the taste, texture, and cooking properties of fats
Fewer calories than fat per gram
CHO based (0-4kcal)
¡Use plant polysaccharides in place of fat
¡Examples: Avicel, Just fiber, N-lite, Oat fiber, Splendid and Z trim
Protein based (1-2kcal)
¡Used as fat replacers
¡Examples: Simplesse and Dairy-lo
Fat based (0-5kcal)
¡Act as barriers to block fat absorption
¡Examples: Benefat, Caprenin and Olean |
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Term
What do good healthy fats do to our ldl and hdl?
What fats are considered healthy fats? |
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Definition
—Healthy fats –↓ LDL and ↑ HDL
¡Liquid at room temperature
¡In general – fish, nuts, seeds, plant-based oils
¡Omega-6
÷Sunflower, safflower, corn, and soybean oils
¡Omega-3
÷DHA, EPA
÷Fish, seafood, walnuts, flaxseeds, dark, leafy greens, canola oil, and soybean oils
¡Monounsaturated fats
÷Olive and peanut oil, nuts, and avocados
¡Polyunsaturated fats
Vegetable oils |
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Term
What do bad unhealthy fats do to our ldl and hdl?
What fats are considered unhealthy? |
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Definition
—Unhealthy fats – ↑ Total cholesterol and ↑ LDL
¡Solid at room temperature
¡In general – high-fat meats, dairy products, hard margarines, shortening, and crispy snack foods
¡Saturated fats
÷Animal fats
¡Trans fats
÷Snack and fried foods, bakery goods
¡Cholesterol
÷Eggs, seafood, meat |
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Term
| What is the main cause of heart disease? |
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Definition
•Diets high in saturated fat and trans fat (rather than total fat as originally suspected) are a major risk factor for heart disease in the US |
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Term
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Definition
| -deposits of cholesterol, other fats, calcium and cell materials in the lingin of the inner wall of the arteries. |
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Term
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Definition
| Hardening of the arteries due to a build up of plaque |
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Term
| When does the progression of heart disease start? |
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Definition
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Term
| Can plaque build up in other places than the heart? Where? |
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Definition
•Legs
•Reduced blood supply to the leg
•Pain
•Muscle cramps
•Neck and brain
•Plaque build-up in the arteries of the brain
•Stroke - decreased blood supply to the brain
•Known as Cardiovascular Disease |
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Term
| How is a heart attack formed? |
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Definition
•When the artery leading to the heart becomes clogged by a piece of plaque released by a ruptured portion of the artery wall or by a blot clot this leads to heart attack |
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Term
| What are the two most influential conditions that increase plaque formation? |
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Definition
| Cardio vascular diesase and chronic inflammation |
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Term
| What effects the blood cholesterol in your body? What is under your control and what is not? |
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Definition
•Blood cholesterol is affected by:
•Dietary intake
•High saturated fats
•High intake of high-fat milk, cheese, eggs, beef
•High trans fats
•When vegetable oils are hydrogenated
•Smoking
•Exercise
•Genetics |
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Term
| Why is HDL called good cholesterol? |
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Definition
•Good cholesterol
•For men
•Optimal >40mg/dL
•For women
•Optimal >50mg/dL
•Helps to decrease risk of heart disease
•Helps to decrease LDL values
•
•Removes cholesterol from the body and transports it to the liver for eventual excretion |
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Term
| Why id LDL called bad cholesterol? |
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Definition
•Bad cholesterol
•For men and women
•Optimal <100mg/dL
•Increases the risk of heart disease
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•Transports cholesterol in the blood |
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Term
| What are risk factors for developing heart disease? |
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Definition
•Less than optimal availability of energy and nutrients during critical periods of fetal growth and development and during early childhood
•Can modify gene functions
•Infants who weight <5.5lbs at birth due to the mother’s poor nutrition during pregnancy |
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Term
| In terms of diet, what increases LDL? Decreases LDL? |
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Definition
•Dietary
•Increases levels of LDL
•Trans fats
•Saturated fats
•Dietary cholesterol
•Decreases levels LDL
•Mono and polyunsaturated fats
•Whole grain products
•Fiber
•Vegetables and fruits
•Plant stanols and sterols
•Nuts |
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Term
| In terms of lifestyle what decreases LDL? |
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Definition
•Decreases levels of LDL
•Weight loss
•Physical Activity |
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Term
| interms of diet what decrease/increases HDL? What increases HDL (lifestyle)? |
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Definition
•Dietary
•Increases levels of HDL
•Moderate fat intake
•Limit saturated fats
•Alcohol à No more than 1-2 drinks per day
•Moderate carbohydrate intake
•Decreases levels of HDL
•Polyunsaturated fats
•High carbohydrate diet
•Trans fats
•Lifestyle
•Increases levels of HDL
•Physical Activity
•Weight loss |
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Term
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Definition
•Reducing your risk of heart disease by decreasing inflammation in the arteries or repairing inflammation in the arteries
•Antioxidants:
•Fruits
•Vegetables
•Whole grains
•Nuts
•Tea
•Wine
Phytochemica |
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Term
| Where ar plant sterols and stanols found? What do they do? |
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Definition
•Substances found in:
•Corn
•Wheat
•Oats
•Rye
•Olives
•Wood
•Fortified margarine
•Similar structure to cholesterol, but NOT absorbed in the body
•Decrease cholesterol absorption |
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Term
| What are statins and what do they do? |
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Definition
•Lipitor
•Vytorin
•Zetia
•Crestor
•Reduce cholesterol production in the liver
•30% drop in LDL
•30-40% reduction in heart attack and stroke
•Have side effects
•Not a substitute for diet and lifestyle changes |
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