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