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