NURS 220 CH 3 and 4
Diets providing no more than ____% kcalories from sugar show a *low prevalence* of caries
10
This is LENOLINIC acid and, EPA & DHA
Omega-3
Chain length = # of _________
Carbons
When eating beef or pork we should do select these two forms...
Choose *lean cuts* *Loin or round*
Some vegetable oils are saturated which include...
Coconut Palm
What are lipids?
Compounds that include triglycerides (fats & oils), phospholipids, & sterols
To prevent GI disorders, some fiber prevents _______________ & ______________
Constipation; hemorrhoids
What is the daily value of fiber recommended per day of fiber in grams idealistically?
Daily Value: 300 gms/day
Regarding fats in foods, we need to make nutrient ________ choices Ex?
Dense Fat free milk & cheese & Lean meats
Characteristics of *Soluble Fibers*?
Dissolves in water!!!!!!!!!! Is viscous (thick) Easily fermented in colon *Ex: Barley, legumes, oats and vegetables* Associated with *low risk of chronic disease*
Characteristics of *Insoluble Fibers*?
Does not dissolve in water!!!!!! Not viscous Not easily fermented in colon *Outer layers of whole grains, strings of celery, hulls of seeds, skins of corn* *Aids in elimination (so theres no constipation)*
Low-fat diets are needed for people with (2)
Elevated blood lipids Heart disease
Research suggests that omega-3 fatty acids from ____________ may protect from some cancers
FISH
American Heart Association: eat two servings of fatty _______ each week for Omega-3's
FISH by Grill, bake or broil Fish can replace high-fat meals
Exceptions to fat in our foods that are positive (think specific foods) (4)
Fats of fatty fish Nuts Vegetable oils Provide EPA, DHA, linoleic, & linolenic acid, & vitamin E
_________ ________ differ in chain length & saturation
Fatty acids
Essential fatty acids must be obtained from where (These are Omega 6 and Omega 3)?
Food
Where is trans-fatty acids found mostly
Found in most margarines & all shortenings
Omega-6 can be found in what 4 foods?
Found in: Vegetable oils Seeds Nuts Whole-grain foods
Where is cholesterol mainly found? Name some of these foods (5)
Found only in animal-derived foods Meats Eggs Fish Poultry Dairy
This is the sweetest of all sugars
Fructose
What two components are sucrose made of?
Fructose and glucose
What are *pectin fibers*?
Fruit fibers, used in jelly
Where can fructose be found?
Fruits, honey, saps, soft drinks, ready-to-eat cereals
These foods are low in saturated fat
Fruits, vegetables Legumes, nuts Soy products, whole grains
Fiber stimulates muscles of what?
GI tract
This sugar is part of double sugar lactose other wise known as *"milk sugar"*
Galactose
Benefits about fats in foods
Gives food flavor & aroma Influences food texture ****Supplies vitamins A, D, E, & K**** (KNOW!!!)
This is needed by every cell & especially the brain & nervous system
Glucose
Lactose is made of what two things?
Glucose and Galactose
To prevent diabetes, some fibers delay ___________ absorption & have a low ____________ effect
Glucose; glycemic
This is a ranking of carbohydrate foods based on their glycemic effect after ingestion
Gylcemic Index
U.S. diet _______ in Omega-6 & low in Omega-3's
HIGH
_______ fiber foods may displace fatty, cholesterol-raising foods from the diet
HIGH
High blood LDL cholesterol poses a risk for what?
Heart disease
Soluble fiber from whole oats & psyllium husk in particular reduce risk of?
Heart disease
OMega-3 can play a role in prevention of disease of what 5 things?
Heart disease Diabetes Hypertension Arthritis Cancer
Fiber containing grain products (Whole grains) Fruits Vegetables These are claimed to contribute to reducing risk to what two disorders?
Heart disease and Cancer
How can fiber affect cancer prevention? Describe two ways.
High fiber diet may *dilute & speed removal of potential cancer-causing agents from the colon* *Stimulates bacterial fermentation* producing small fat-like molecules & lowering ph which inhibits cancer growth
What could be a culprit with obesity besides sugar?
High-fructose corn syrup
How is the glycemic index measured?
How quickly the CHO is digested & absorbed
Describe where high-fructose corn syrup is found and why its common in many foods
In soft drinks, candies, baked goods & many others Is less expensive, easier to use, & more stable than sucrose
Describe listings on food labels: Amount in grams of total ________________ per serving _________ grams are listed separately --- Added _________ --- Naturally occurring ___________ ________ grams are also listed separately
carbohydrates sugars (x3) Fiber
In VEGETABLES 15 grams of CHO = ? 5 grams?
½ cup cooked dry beans, corn, peas, plantains, or winter squash ½ cup carrots, okra, onions, tomatoes, cooked greens 1 cup salad greens
For FRUITS 15 grams CHO =
½ cup juice Small banana, apple, or orange ½ cup canned or fresh fruit ¼ cup dried fruit
Good low GI foods are nutrient _________ Often wholesome foods with minimal processing assist in ___ health Poor low GI foods are sweets with high fat that slows __________ & ____________
dense GI Digestion & absorption
RESISTANT STARCHES: Are classified as _________ Are not digested or absorbed in _________ _____________ May support a healthy __________
fibers small intestine colon
Fill in the blanks for *FIBERS* Most are ________________ Create bonds that cant be broken down by _____________ and maintains its ___________ so it cannot be broken down Yield little if any ___________
polysaccharides digestion; structure energy
Regarding weight management.... Fiber is low in fats & added _________ Adds ______ to the diet It promotes a feeling of _____________ May protect against abdominal ________ Are economical & ____________
sugars bulk fullness obesity nutritious
Effect of dietary cholesterol not as strong as saturated and _________ fats
trans
What must be listed on all food labels?
trans fat as of 2006
To assist in preventing *heart disease* _________ fibers such as oat bran, barley, apples, & legumes lower blood ______________
viscous; cholesterol
Starch structure Fiber content Presence of fat & protein Food processing Mixture of foods in a meal Individual glucose tolerance Importance of these?
Influencing factors of nutritional health
___________ body from temperature extremes Cushions vital __________ __________________ & _________ maintain structure & health of cells
Insulates Organs Phospholipids; sterols
Blood glucose homeostasis is regulated by these two things?
Insulin & glucagon
Added fats in our foods are mainly _____________ Ex of foods (6)
Invisible *Fried foods* Baked goods *Sauces & mixed dishes* Dips & spreads *Marbling of meat* *Fat ground into lunch meats & hamburger*
Difficult to maintain Are not necessarily low-kcalorie May exclude fish, nuts, seeds, & vegetable oils, valuable sources of phytochemicals, vitamins & minerals What do these describe?
Issues with *low-fat diets*
Monounsaturated Contains phytochemicals Lower rates of heart disease in Mediterranean people who use olive oil What product does this describe?
Olive oil
This is a Linoleic acid & is Found in seeds of plants & in oils from the seeds
Omega-6 Fatty acids
These two essential fatty acids are affiliated with Polyunsaturated fats.
Omega-6 and Omega-3
Describe fats in ethnic cuisines/cultures
Part of ethnic & national cuisines - Canada: canola oil - Mediterranean, Greek, Italian, & Spaniards: olive oil - Asians: soybean oil - Jewish: chicken fat
For chicken and turkey we should avoid... (4)
Patties Nuggets Fingers Wings
All unrefined (non-processed) __________ foods provide abundant carbohydrate, fiber, & little fat Name 4 of these foods
Plant Grains Vegetables Legumes Fruits
This sugar helps make up starches and fiber.
Polysaccharides (many sugars)
Less stable Can turn rancid (spoiled) Susceptible to microbial growth What kind of fat is this?
Polyunsaturated
Essential fatty acids are ____________________ & Body readily ________ them
Polyunsaturated stores
What is hydrogenation? Advantages vs disadvantages?
Process of adding hydrogen molecules to points of unsaturation *Advantages* Prolongs shelf-life Alters texture of foods: makes fats harder *Disadvantages* Health effect of unsaturation is lost Trans-fatty acids are formed
Dietary cholesterol is implicated in.... ___________ blood cholesterol __________ risk of heart disease
Raising Increasing
Role of olive oil?
Role of Olive Oil: replaces saturated fat Choose darker "extra virgin" kind
What role does Omega-3 serve as? What is so essential about Omega-3? Where is it MAINLY found?
Roles in metabolism & disease prevention Essential for normal growth & development Found primarily in fish oils
The unhealthy fats...REMEMBER WHICH ONES THESE WERE?????
SATURATED AND TRANS!!!!!!!!!!!!!!!!!!!!
________ bile can be reabsorbed & Some may be trapped by _____________ _______ & excreted in the feces.
SOME Soluble fiber
Describe Sucralose (4)
SPLENDA The *only* artificial sweetener made from sucrose Heat stable Approved in 1998
Large complex molecules Are in plant & animal foods Types - Cholesterol - Vitamin D - Sex hormones ?
STEROLS
__________: every bond is filled with hydrogen
Saturated
Cholesterol in foods presents less of a risk then ___________ fat & __________ fat
Saturated; trans
These questions are affiliated with Fat Replacers Offer less than ½ a gm of fat, ____________ fat, & _____-fat per serving Some fat replacers are.. (2)
Saturated; trans Artificial fats & Fibers, sugars, or proteins
_____________ = number of hydrogens
Saturation
How can you prevent rancidity of fatty foods?
Seal air-tight & refrigerate Add antioxidants Add hydrogen
These things are what compose carbohydrates (3)
Simple sugars Starch and Fiber
Some cholesterol is packaged with other _________ & ____________ This is called?
Some cholesterol is packaged with *other lipids & protein* LIPOPROTEINS
This is known as table sugar or white sugar
Sucrose
Evidence says __________ & dental caries are linked
Sugar
No direct cause & effect has been shown shown between __________ & obesity
Sugar
We usually want to limit added _________ to our daily diet based on dietary guidelines
Sugars
Another healthy fat is fish. Whats so great about it? How much should we eat?
Supports heart health American Heart suggests 2 meals/week of fatty fish
Zero saturated fat is not possible T or F
TRUE
- Storage form of glucose in plants - Grains, legumes, root vegetables What do these describe?
The polysaccharide *Starch*
These fish can be mercury tainted (4)
Tilefish Swordfish King mackerel Shark
What is one of the main roles of body fat?
To supply energy
What are the daily recommendations % wise regarding Total fat, Sat. fat, Cholesterol, and Omega 6 and Omega 3?
Total fat = *20-35%* of daily kcalories Saturated fat = *less than 10%* daily kcalories Cholesterol = *less than 300 mg* daily Omega-6 = *5-10%* daily kcalories Omega-3 = *0.6-1.2%* daily kcalories
Vegetables, fruits, and grains are low in these three things Exceptions?
Total fat, saturated fat, & cholesterol Avocados & olives are exceptions but most fat is unsaturated
*Changing fat reommendations* Has shifted from lowering _________ fat to limiting ____________ & trans-fat
Total; saturated
These raise LDL, lower HDL, & produce inflammation
Trans-fatty acids
These predominate both in the diet & body..
Triglycerides
Cholesterol is made by the body, T or F?
True. Can be made by the body so is *not essential*
Low glycemic diets may be good for _______ ___ _________ & other chronic diseases
Type 2 diabetics
Soft or liquid forms of trans-phatty acids are made from _________________ oils
Unhydrogenated
For fats... Almost ____________ supply Stored in __________ _______ Fat cells ___________ & supply ___% of body's ongoing energy at rest Nourishes ______, _____, & __________
Unlimited adipose tissue enlarge; 60 scalp, hair, and skin (basically things that are oily)
__________: some hydrogens are missing
Unsaturated
We should choose ______________ fats which can include... (3)
Unsaturated Softer fats Vegetable & fish oil Olive & canola oil
What is Cis-fatty acids?
Unsaturated fatty acids Hydrogens are on the *same side* of the carbon chain
Diff in kcalories Pork chop with fat = ______ kcalories Trimmed off fat = ______ kcalories
340 230
Composed of ___ fatty acids attached to a glycerol "______________"
3; backbone
The DRI recommendations claim carbohydrates should contribute ___-____% of energy on a ________ kCalorie diet _____-_____ gms/day
45-65 2000 225-325
Regarding recommended sugar intake daily USDA Food Guide: ____-____% of day's total energy 3 tsp for _______ kcalories 8 tsp for _______ kcalories 12 tsp for _______ kcalories
5-10 1600 2000 2400
How much saturated fat is in whole milk?
63%
Monounsaturated fat is a strategy to prevent what?
A strategy to prevent heart disease
Describe in 4 ways what OLESTRA is?
A sucrose molecule with 6-8 fatty acids attached Passes through the system undigested Binds with fat-soluble vitamins Can cause gastric distress
Hardening of the arteries can lead to.....
ATHEROSCLEROSIS
What is also something important contained in starch? (3)
Abundant fibers, proteins, & other nutrients
Sunette & Sweet One Used in chewing gums, beverages, instant coffee & tea, gelatins, puddings, table use Heat stable Approved in 1988
Acesulfame Potassium
Total CHO & fiber also expressed as % Daily Value for __________ kcalories
2000
Cholesterol is found mainly in ___________ products
animal
1 cup whole milk = _____ mg *cholesterol* 1 cup fat free milk = ___ mg *cholesterol*
24 5
Fiber recommendations: Daily Value set at ____ gms per 2000 kcalories DRI recommends ____ gms per 1000 kcalories or ____-____ gms/day
25 14 20-35
4 roles of phospholipids?
*Are emulsifiers* *Are important constituents of cell membranes* Are *not essential*, made by the liver Supplements are ineffective
Describe structure of a phospholipid
*Backbone of glycerol* *2 fatty acids* *A phosphate group & a molecule of choline or similar compound*
What do essential fatty acids help with? (4)
*Blood pressure* *Clot formation* *Blood lipid concentration* *The immune & inflammatory responses, & others*
*CH 3 CARBOHYDRATES*
*Carbohydrates are the sugars, starches and fibers found in fruits, grains, vegetables and milk products.* *Carbohydrates are macronutrients, meaning they are one of the three main ways the body obtains energy, or calories*
Vegetables, fruits, and legumes are composed of ____________ fibers
*Cellulose*
Cereal fibers are made of _______________
*Hemicellulose*
When *cutting fat intake*, We should eat fewer... (4)
*High-fat meats* *High-fat dairy * *Fewer eggs* *Limit butter*
How much meat is saturated? Whole milk and other high-fat dairy? These tropical oils are unhealthy.. (3)
*Over 1/3* is saturated *Over ½* is saturated Palm Palm kernel Coconut
When *cutting fat intake*, We should eat MORE.. (3)
*Poultry without skin* *Fish* *Fat-free dairy*
Soft fat vs hard fat?
*Soft fat* (margarine) Shorter chains More unsaturated Melts more readily *Hard fat* More saturated More stable More resistant to oxidation
Vegetables, fruits and grains offer so much.... (6)
*Vitamin C* Folate *Vitamin A* *Vitamin E* *Fiber* Phytochemicals
Phospholipids are soluble in ________ & ___________
*water & fat*
Describe the polysaccharide *glycogen*
- Storage form of glucose in humans - Stored in muscles & liver So think of it as glucose being reserved for use
How many bonds missing to make it MONOsaturated fatty acid?
1
When cutting fat in foods, DON'T overdo fat restriction: include ___ tsp in each meal
1
For MILK, CHEESE, YOGURT 1 cup milk or yogurt = how many grams CHO? 1 cup cottage cheese - how many grams CHO? Also contain high quality ___________ Cream & butter contain little or no _______
1 cup milk or yogurt = 12 grams CHO 1 cup cottage cheese = 6 grams CHO Proteins CHO
In 1 cup of milk and saturated fat how many grams of sat fat are in whole? Reduced? Low-fat? Fat-free?
1 cup of milk & saturated fat Whole = 5 g Reduced-fat = 2 g Low-fat = 1.5 g Fat-free = 0 g
*5 grams pure fat* & *45 kcalories* is equivalent to... (4)
1 tsp *oil* 1 ½ tsp *mayo* 1 Tbs *cream cheese* 1 ½ Tbs *sour cream*
Saturated and trans-fat are linked to...... 1 _____________ ________ 2 ___________ ______ 3 ___________
1. Cardiovascular disease 2. Obesity 3. Cancer
CHO food sources (Carbs): For GRAINS ____ grams of CHO = I slice whole wheat bread ½ English muffin or bagel 6-inch tortilla ½ cup rice, pasta, or cooked cereal
15
½ cup beans = _____ grams of carbohydrate
15
How many bonds missing to make it POLYsaturated fatty acid?
2 or more
How many kcals per gram are in alt. sweetners/sugar alcohols ? Theyre also known as what kind of sweetener? Where are they found? What do they provide? List some side effects. (3) Do not contribute to _________
2-3 kcalories/gram Called nutritive sweeteners Occur naturally in fruits & vegetables Provide *sweetness & bulk* to cookies, sugarless gum, jams, & jellies Gas, Abdominal distention, & diarrhea Caries
Gums and mucilage fibers are otherwise known as:
Additives or stabilizers
Saturated fats come.... Mainly from __________ sources Less in some _____________ & hydrogenated fats
Animal Vegetable
Are not carbohydrates Yield no energy Called non-nutritive sweeteners Saccharin Aspartame
Artificial Sweeteners
What are Trans-fatty acids?
Behave more like saturated fats Hydrogens are on the opposite sides of the carbon chains
What happens during Cholesterol recycling in regards to where bile is released?
Bile is released into the *intestines* to aid in digestion & absorption of fat
We need to refrain from adding what to foods?
Butter Hard margarines Shortening
These provide kcalories but few nutrients
Cakes, candies, sodas (16 oz soda provides kcalories & little else)
Milk, yogurt & cheese are high in these two things?
Calcium & Protein
Sweet treats usually are high-_________ & high-_____ Excess _________ (cal) consumption promotes weight gain
Calorie;fat Energy
Regarding sugar and dental caries.... Any _____________ can support bacterial growth in the mouth __________ produce an acid that eats away tooth enamel
Carbohydrate Bacteria
Sugar Alcohols are ________________
Carbohydrates
This is the principle carbohydrate of milk
Lactose
Phospholipids are also known to be what?
Lecithins (Lecithin is a fat that is essential in the cells of the body)
Meat, Poultry, Fish, Legumes, Eggs, & Nuts Which 2 of this group provides carbohydrate?
Legumes (dry beans) and nuts
What are the two types of essential fatty acids?
Linoleic o6 Linolenic o3
What are oils?
Lipids that are liquid at room temperature
What are fats?
Lipids that are solid at room temperature
Cholesterol is manufactured in _________ and may be Made into _________ Travel via ________ to body cells
Liver Bile Blood
Benefits of olive oil..
Lowers total & LDL cholesterol Does not lower HDLs Reduces LDL cholesterol susceptibility to oxidation Lowers blood-clotting factors Provides phytochemicals that act as antioxidants
How does Omega 3 protect our heart health again? (5)
Lowers triglycerides Prevents blood clots Keeps heart beat regular Lowers blood pressure Defends against inflammation
What can be an issue with adding more hydrogen even though it assists in helping preserve fatty foods?
Makes it more saturated which is no bueno to your arteries. AKA you prob gonna die big fella
This is a plant sugar & is composed of 2 glucose molecules
Maltose
Trans-fat is in solid ____________ & shortening
Margerine
Potential problems of a lot of omega-3? Vulnerable persons? Are supplements advised?
Mercury Women who are pregnant and lactating Heck to the naw to the naw naw naw
Harmful effects of too much fiber? (4)
Minerals may bind to it & be excreted People with marginal intakes (malnourished, elderly, young children) may not meet their energy needs Fibers remove water & people can become dehydrated Too much fiber & too little water can cause a GI obstruction
Wut are the two types of simple sugars?
Monosaccharides (single sugars) & Disaccharides (double sugars)
This is what we should replace saturated & trans-fat with...
Monounsaturated fat
WE NEED TO EAT THESE FOOD ITEMS TO ASSIST WITH FAT AND HEART HEALTH (8-9)
Nuts Whole grains Avocados Salmon Lean meats Phat free milk Nonhydrogenated margerine Unsaturated cooking oils
Eat whole grains, vegetables, legumes, & fruits Contain starch, fiber, & naturally occurring sugar Ehalth effects? These can help reduce the risks of... (6)
Obesity Cardiovascular disease Diabetes Dental caries Gastrointestinal disorders Malnutrition
Look for "_______" as first ingredient for lowest trans & saturated fat Trans-fat can be found in things like.....
Oils Fast food places, junk food snacks, many if not all fried foods, dairy, many meats, oily prepped foods
What form of meat should we be eating? How much serving size should we eat daily?
Very lean, lean, medium-fat, high-fat Daily adult limit should be about *5-7 ounces*
Harmful effects of cholesterol are seen in the __________
Vessels in the cardiovascular system
Some fiber solidifies ________ stools
Watery
Total fat Saturated fat Trans-fat Cholesterol Fat kcalories per serving What importance are these?
What is found on lists on nutritional food labels.
These contain natural sugars & also provide protein, vitamins, & minerals
Whole grains, vegetables, legumes, & fruits
Four examples of *resistant starches* not digested in the small intestine?
Whole or partially milled grains Legumes Raw potatoes Unripe bananas
Lignin fibers are found where?
Woody parts of plants
