normal nutrition ch 6
Why are alpha-linolenic and linolenic acids considered essential fatty acids?
-because our bodies are unable to synthesize them -because we must get them from food
What are some qualities that a triglyceride possesses?
-they are the body's main storage form of energy -they are stable -they are calorie dense
What are the major functions of fatty acids and triglycerides in the body?
-to aid in transport of fat soluble vitamins -to provide energy -to insulate and protect the body
The recommendation for fat intake that is 20-35% of total calories consumed is the ____
Acceptable Macronutrient Distribution Range
Which type of lipid is most commonly found in both food and in the body?
Triglycerides
The diets in total fat increase the risk of ____
certain cancers, obesity, cardiovascular disease
What are some sources of saturated fat?
cheese, beef, whole milk
_____ is a sterol used by the body to make both sex and adrenal hormones as well as the active form of vitamin D
cholesterol
One usually refers to lipids simply as ____ and ____
fats and oils
Replacing saturated fat with polyunsaturated fat can be achieved by eating a diet composed of _____
fruit, vegetable, low-fat dairy products
What does the abbreviation HDL stand for?
high-density lipoprotein
Subcutaneous fat is located _____
just beneath the skin
The body uses cholesterol to perform which tasks?
make sex hormones, make bile, form cell membranes
Which of the following act as emulsifiers?
mustard and egg yolk
Which type of fat becomes rancid because their double bonds are easily damaged by oxygen, heat, metals, or light?
polyunsaturated fats
Which cancers are associated with diets high in fat and saturated fat
prostate cancer, breast cancer, colon cancer
HDL has a high proportion of ____, which makes it the heaviest (most dense) lipoprotein
protein
The type of fat that functions primarily to insulate the body is ____
subcutaneous
Good food sources of polyunsaturated fatty acids are ____
sunflower oil, safflower oil, corn oil
____ fatty acids from hydrogenated fats have harmful effects associated with increasing blood cholesterol levels and lowering levels of HDL cholesterol
trans
Margarine and shortening are major sources of _____
trans fat
About 95% of the fats in the body are in the form of ____
triglycerides
Which of these foods are good sources of omega-3 fatty acids?
walnuts, canola oil, flaxseeds
Which foods are good sources oh phospholipids?
wheat germ, egg yolk, peanuts
Which food would be considered to have the highest fat content?
whole milk
What are some examples of food sources that contain cholesterol?
chicken, eggs, ice cream
Children in which age range should make sure to keep total fat intake between 30-35% of calories?
children 2-3 years of age
_____ is a type of lipid that is found only in foods of animal origin
cholesterol
Triglycerides are a diverse group of chemical compounds. Which of the following properties do all types of lipids have in common?
insoluble in water
Some studies suggest consuming a diet high in trans fats may lead to the development of which health problems?
obesity and type 2 diabetes
Good food sources of monosaturated fatty acids are _____
olive oil, canola oil, peanut oil
In addition to cold-water fish, chia sees and soybean oil are all good sources of ____
omega-3 fatty acids
An imbalance between ____ and ____ is a suspected contributing factor to the cause of arthritis
omega-6 and omega-3
Identify the statement about phospholipids that is true
phospholipids can be synthesized by the body
Diets rich in cholesterol can encourage the development of which health issue?
plaque buildup in arteries
____ a type of lipid, are the body's main storage form of energy
triglycerides
______ and fatty acids are essential for optimal health because they provide a concentrated source of energy
triglycerides
The Acceptable Macronutrient Distribution Range for total fat is _____ of calories for most age groups
20-35%
Omega-___ fatty acids can be made into substances that help decrease inflammation, pain, and blood triglycerides. It is important to consume an adequate amount of this fatty acid in order to get its benefits.
3
You just ate a food item containing 5 grams of fat, which means that the food provides _____ calories from fat
45
Infants and children younger than 2 years need to get how much of their total calories from fat to obtain enough fat for normal brain development?
50%
How many calories are in one gram of fat?
9
What are the three types of lipids?
Sterols, Phospholipids, Triglycerides
Egg yolks are a good example of a(n) ____ because they allow the fat in various batters and dressings to stay suspended in the other ingrediants
emulsifier
Alpha-linolenic acid and linolenic acid are ____ fatty acids
essential
Which dietary strategies can help to lower both blood and LDL cholesterol?
-replace saturated fat with unsaturated fat -replace saturated fat with polyunsaturated fat -replace saturated fat with carbohydrates
What are some examples of foods that are considered high in fat?
butter, salad oils, margarine
Whether a fat is monosaturated, saturated, or polyunsaturated, it provides the same number of _____
calories
Which types of fats are less likely to become rancid because they have no or few double bonds in their carbon chains?
trans fat and saturated fat
Diets rich in which food components can lead to a buildup of cholesterol-filled scavenger cells in the artery walls?
trans fat, saturated fat