Nutrition Quiz #2 (Fats)

Omega-3 (Linolenic) 1.) Research looking at fish oil supplements are showing good/bad results? 2.) Better to eat more food or more supplements? 3.) Review: What are the food sources of omega-3 fatty acids? (4)

1.) Bad 2.) Eat more food, not supplements 3.) Fish, nuts, seeds, whole grains

Lipids 1.) What are lipids? 2.) What is a common name for just one type of lipid?

1.) Category of compounds containing carbon, hydrogen, and oxygen that are hydrophobic (insoluble in water) 2.) Fat is the common name for just one type of lipid, known as a triglyceride

Low Density Lipoprotein (LDL) 1.) Principle carrier of ___________ in blood? (Quiz Question) 2.) Principle target for _______ __________ (Quiz Question) 3.) Is all LDL bad? (Quiz Question) 4.) What is the most lethal LDL? 5.) What is a key metabolic feature of LDL? 6.) The longer in circulation, the __________ the chance of the start of atherosclerosis

1.) Cholesterol 2.) Heart Disease 3.) Yes 4.) LDL-CIII is the most lethal (powerful predictor of first heart attack) 5.) its long time in circulation (1.5 - 4 days) 6.) Greater

Lipoproteins 1.) What are lipoproteins? 2.) Examples of lipoproteins? (4)

1.) Clusters of lipids associated w/ protein, which serve as transport vehicles for lipids in blood and lymph; Carriers of lipids 2.) Chylomicrons, VLDL (Very Low Density Lipoprotein), LDL (Low Density Lipoprotein) & HDL (High Density Lipoprotein)

Atherosclerosis 1.) Considered a ____________ & ___________ ______________ disease of the vascular system? (Quiz Question) 2.) Principle players? (2) 3.) At injury site, why does a lot of activity & accumulation occur? 4.) What is atherosclerosis?

1.) Degenerative & Chronic Inflammatory 2a.) Immune cells 2b.) Lipids (primarily cholesterol - LDL (and VLDL) 3a.) Immune cells come to the injured site 3b.) Platelets stick to adhesion site, 3c.) Circulating LDL can be oxidized at injury site - releasing cholesterol, 3d.) Immune cells (macrophages) engorge on the lipids 3e.) Smooth muscle cells release collagen and elastin to form a cap over injury site 3f.) Injury site grows and grows --> can eventually cause complete occlusion of the blood vessel (heart starts to fail) 4.) Hardening of artery

What are the 4 functions of fat (triglyceride) in the body?

1.) Energy - triglyceride is a relatively large structure with lot's of concentrated energy (energy dense) 2.) Needed for the absorption of fat-soluble vitamins A, D, E, K, and carotenoids 3.) Insulates the body to maintain body temperature 4.) Cushions bones, organs, nerves

Saturated Fatty Acids 1.) What is a saturated fatty acid? 2.) How many double bonds? 3.) Stable? 4.) Solid? 5.) Primarily found in solid or liquid fats? 6.) Food sources?

1.) Fatty acid carrying the maximum possible number of hydrogen atoms (having no points of unsaturation; all carbons bonded to hydrogen) - Triglyceride that contains three saturated fatty acids 2.) None; Single bonds 3.) Yes 4.) Yes 5.) Solid (Animal Foods - Meat & Dairy) 6.) Animal foods; Meat & dairy products, baked goods, fried foods

Omega-6 (Linoleic) functions? (4)

1.) Growth 2.) Maintenance of healthy skin 3.) Normal functioning reproductive system 4.) Cell membrane component (lots in the brain and other nervous system tissue)

Absorbing Lipids 1.) How do short and medium chain fatty acids get transported? Where to? 2.) How do the larger fatty acids, fat soluble vitamins & cholesterol get transported? Where to?

1.) Hitch a ride on albumin (blood protein) to your liver 2.) Transported by chylomicrons to the heart first (superior vena cava) - hence, diet fat goes directly to your heart first

Chylomicrons 1.) Where are they always being generated? In order to always be prepared for what? (Quiz question) 2.) Path for chylomicrons 3.) Function? (Quiz question) 4.) Not a risk factor for ________ _________, however, if not cleared, can lead to ____________

1.) In the cells that line your small intestine so your body is always prepared for fat absorption 2.) Lymphatic System (That lines small intestine) --> Heart --> Body --> Liver 3.) Transport dietary lipids (mostly fat, but cholesterol & fat soluble vitamins too) - Muscle & Fat cells (primarily - 80%) - Liver (20% - as chylomicron remnant) 4.) Heart Disease; Pancreatitis

Diet change from saturated fat to Bad carbs: 1.) VLDL? (BAD) 2.) LDL ? (Cholesterol - Bad) 3.) HDL? (Cholesterol - Good)

1.) Increase 2.) Decrease 3.) No change

Diet change from saturated fat to Trans fat: 1.) VLDL? (BAD) 2.) LDL ? (Cholesterol - Bad) 3.) HDL? (Cholesterol - Good)

1.) Increase 2.) Increase 3.) Decrease

Omega-3 (Linolenic) - DHA & EPA 1.) EPA & DHA Compound Functions (5) 2.) What do these 5 functions help prevent? 3.) Is it recommended to eat more or less omega-3?

1.) Keep your heart beating regularly (anti-arrhythmic) 2.) Prevent blood clots (platelet inhibitors) 3.) Keeps your blood vessels opened for efficient blood flow (vasodilators) 4.) Prevents chronic, low grade inflammation (anti-inflammatory agents, especially in the tissues of the eye, mouth, brain, and digestive & pulmonary systems) 5.) Prevents cell death in the brain (anti-apoptosis) 2.) Blood clots 3.) Eat more omega-3

What 3 ways can fatty acids vary?

1.) Length of carbon chain 2.) Presence of double or single covalent bonds between the carbon atoms 3.) Total number of double bonds

1.) What is the best way to prevent atherosclerosis? 2.) What are 3 ways to help prevent atherosclerosis?

1.) Whole plant based diet 1.) Don't smoke 2.) Maintain blood pressure 3.) Normal LDL blood levels

Lipid Digestion & Absorption 1.) In the mouth and stomach, how much fat digestion takes place? 2.) In the small intestine, what type of enzyme accomplishes most fat digestion? 3.) At the intestinal lining, the parts from the small intestine are absorbed by what? - What do the cells of the intestinal lining do? 4.) In the large intestine, what occurs?

1.) Little fat digestion takes place 2.) Digestive enzymes (triglycerides --> monoglycerides) 3.) Intestinal villi - Convert large lipid fragments (monoglycerides) back into triglycerides & combine them w/ protein to form chylomicrons that travel in the lymph vessels to the bloodstream 4.) A small amount of cholesterol trapped in fiber exits with the feces

High Density Lipoproteins (HDL) 1.) 80% made in ________; 20% made in __________ ___________ 2.) Function? (Quiz question) 3.) What is Reverse Cholesterol Transport?

1.) Liver; Small Intestine 2.) Transport unused cholesterol back to liver for disposal 3.) Cholesterol that is transported back to the liver will be packaged into bile - Bile will be released into the digestive system & out goes cholesterol from the internal body systems

Very Low Density Lipoproteins (VLDL) 1.) Made in the _______ (mostly) & some in the _________ ___________ 2.) Function? (Quiz question) 3.) As VLDL circulates throughout your cardiovascular system, ________ is delivered to cells 4.) As _____ is being delivered, VLDL shrinks down to a _______ particle that is concentrated w/ cholesterol 5.) High VLDL levels are a risk factor for _______ __________ (Quiz Question)

1.) Liver; Small intestine 2.) Carry fat (triglyceride, primarily) and cholesterol from the liver to body cells 3.) Fat 4.) Fat; LDL particle 5.) Heart Disease (Blood Triglycerides)

What are the two types of UNSATURATED fatty acids?

1.) Monounsaturated Fatty Acids 2.) Polyunsaturated Fatty Acids

Lipid Pathway to Your Cells (8 steps) 8a.) For cholesterol, where does it end up going?

1.) Mouth -> Small Intestine (jejunum) 2.) Absorbed in the jejunum 3.) Small Intestine (jejunum) --> Lymphatic system 4.) Lymphatic system --> Heart (superior vena cava) 5.) Heart --> Body cells 6.) Body Cells --> Liver 7.) Liver --> Body cells 8.) Body Cells --> Liver 8a.) For cholesterol, back to the digestive system (Enterohepatic circulation)

Diet change from saturated fat to Good carbs: 1.) VLDL? (BAD) 2.) LDL ? (Cholesterol - Bad) 3.) HDL? (Cholesterol - Good)

1.) No change 2.) Decrease 3.) No change

Diet change from saturated fat to monounsaturated fat: 1.) VLDL? (BAD) 2.) LDL ? (Cholesterol - Bad) 3.) HDL? (Cholesterol - Good)

1.) No change 2.) Decrease 3.) No change

Diet change from saturated fat to polyunsaturated fat: 1.) VLDL? (BAD) 2.) LDL ? (Cholesterol - Bad) 3.) HDL? (Cholesterol - Good)

1.) No change 2.) Large Decrease 3.) No change

Unsaturated Fatty Acids 1.) What is a monounsaturated fatty acid? 1a.) Example of monounsaturated fatty acids? 2.) What is a polyunsaturated fatty acid? 2a.) Examples of polyunsaturated fatty acids? (2) 3.) Are essential fatty acids monounsaturated or polyunsaturated fatty acids?

1.) One double bond 1a.) Oleic acid (18 carbons, derived from olive oil) 2.) More than one double bond 2a.) Linolenic (Omega 3 fatty acids) & Linoleic (Omega 6 fatty acids) - (Fish & Soybean Oil) 3.) Polyunsaturated fatty acids (Linolenic & Linoleic)

Cholesterol 1.) Many sterols other than cholesterol are found in _________ __________? 2.) Most dietary cholesterol is __________ (contains a fatty acid) & must be ____________ (digested) to free cholesterol to be absorbed 3.) What type of enzymes are highly specific for cholesterol & therefore will not de-estrify plant sterols? 4.) What are the most common food sources of cholesterol? (3)

1.) Plant Tissues 2.) esterified; hydrolyzed 3.) Digestive enzymes are highly specific for cholesterol and will not de-esterify plant sterols (less than 1% of plant sterols are absorbed) 4.) Meat, egg yolks, dairy products

Hydrogenation 1.) What is hydrogenation? 2.) Positive effect? 3.) Negative effect? 4.) What words on a food ingredients list indicates that trans fats are present in the food item?

1.) Process that forces hydrogen into double bonds of unsaturated fatty acids which realigns the electrons shared within the bond - creates a z-shaped single bond (trans fat) 2.) Increases stability of the fat 3.) Detrimental to public health 4.) Partially hydrogenated

What are the 4 functions of fat (triglycerides) in food?

1.) Provides flaky texture to baked goods 2.) Makes meats tender 3.) Provides flavor and aromas 4.) Contributes to satiety

1.) Saturated fat has been shown to raise/lower LDL (Bad cholesterol)? 2.) Food sources of saturated fat? (3)

1.) Raises LDL 2.) Dairy, meat & tropical oils

Fatty Acid Saturation 1.) What does saturation refer to? 2.) The more double bonds in a fatty acid structure, the less __________

1.) Refers to the number of double covalent bonds in the structure - distinguishes one fatty acid from another 2.) saturated

What are the two PRIMARY types of fatty acids?

1.) Saturated Fatty Acids 2.) Unsaturated Fatty Acids

Shellfish 1.) What type of shellfish contain cholesterol? 2.) What type of shellfish do not contain cholesterol? 3.) How much shellfish cholesterol is usually absorbed?

1.) Those that move (food hunters) - Lobster, crab, squid, octopus 2.) Those that do not move - Mollusks (oysters, clams, mussels) 3.) Like plant sterols, very little (<1%) shellfish cholesterol is absorbed

1.) What type of fats are banned? Why? 2.) What is an alternative for this type of fat?

1.) Trans fat are banned b/c overwhelming scientific evidence suggests consuming trans fats increases the risk of heart disease -Raises bad blood cholesterol (LDL) -Lowers good blood cholesterol (HDL) -Institutes of Medicine (IOM): NO Safe Level 2.) Palm or palm kernel oil

Functions of Lipoproteins 1.) Very Low Density Lipoprotein (VLDL) 2.) Low-Density Lipoprotein (LDL) 3.) High-Density Lipoprotein (HDL) 4.) Chylomicron

1.) Very Low Density Lipoprotein (VLDL) - Delivery of dietary and other fatty acids 2.) Low-Density Lipoprotein (LDL) - Delivery of cholesterol 3.) High-Density Lipoprotein (HDL) - Picking up (scavenging) excess cholesterol from cells for delivery back to the liver 4.) Chylomicron - Delivery of dietary fatty acids

Digesting Lipids 1.) The digestive system runs on _________ 2.) Are lipids soluble in water?

1.) Water 2.) No

Fatty Acids 1.) What are fatty acids? 2.) Major component of a _________ 3.) What determines the function of a fatty acid? 4.) How many types of fatty acids? How many can the body make?

1.) a chain of carbon and hydrogen atoms with acid group (COOH at one end) 2.) Triglyceride 3.) The type of fatty acid of a triglyceride 4.) Over 20 different fatty acids - body can make all but 2 (which are the 2 essential fatty acids linoleic & linolenic acid)

Unsaturated Fatty Acids 1.) What is an unsaturated fatty acid? 2.) Double bonds? 3.) Stable? 4.) Solid? 5.) Primarily found in solid or liquid fats? 6.) Food sources?

1.) a fatty acid that lacks some hydrogen atoms and has one or more points of unsaturation; An unsaturated fat is a triglyceride that contains one or more unsaturated fatty acids 2.) Yes 3.) No 4.) No; Liquid 5.) Liquid 6.) Plant foods & fish; Oily fish contains omega-3 while nuts contain omega-6

Cholesterol 1.) What is the recommended average cholesterol consumption for each gender? 2.) How much of intestinal cholesterol is absorbed and sent to liver? 3.) What is enterohepatic circulation?

1a.) Men: 365 mg/day 1b.) Females: 230 mg/day - Hence, ~300 mg/day guideline 2.) Only half of intestinal cholesterol (600-700 mg) 3.) Body's way of getting rid of excess cholesterol

Lipids 1.) What are the 3 different types of lipids? 2.) Structure of each type? 3.) Example of each type?

1a.) Triglycerides 1b.) Glycerol Backbone + 3 fatty acids 1c.) Saturated Fat, Unsaturated Fat, Trans Fat 2a.) Phospholipids 2b.) Phosphate head + 2 fatty acids 2c.) Lecithin 3a.) Sterols 3b.) Hydrogen + Oxygen 3c.) Cholesterol

Essential Fatty Acids (EFAs) 1.) The human body can make all fatty acids except for 2: what are they? 2.) Instead, where do we get these EFAs from? 3.) What type of fatty acids are these EFAs? 4.) What is considered a "family member" of each of these EFAs?

A.) Linoleic (omega-6) B.) Linolenic acid (omega-3) 2.) Essential to get these from the diet 3.) Polyunsaturated Fatty Acids 4a.) Omega-6 (Linoleic) = Arachidonic Acid 4b.) Omega-3 (Linolenic) = Docosahexaenoic Acid (DHA) & Eicosapentaenoic Acid (EPA)

What is the most common sterol in animals and the precursor to other sterols?

Cholesterol

Why would you want to have phospholipids in your cell membranes?

Contain molecules that both attract and repel water which aids in the cell's ability to function

Quiz Question What is a special transporter of fat in the blood?

Glycoproteins

Quiz Question Shrinking, or completely closed, blood vessel increases/decreases blood pressure & the work the heart needs to do to keep pushing blood throughout the body

Increases (Heart gets bigger from extra work; heart eventually starts to fail)

Major Sources of Various HEALTHFUL Fatty Acids: 1.) Monounsaturated? (6) 2.) Omega-6 Polyunsaturated? (6) 3.) Omega-3 Polyunsaturated? (3) 4.) EPA & DHA? (2)

Monounsaturated 1.) Avocado 2.) Oils (Canola, Olive, Peanut, Sesame) 3.) Nuts (Almonds, Cashews, Hazelnuts, Peanuts, Pecans) 4.) Olives 5.) Peanut Butter 6.) Seeds (Sesame) Omega-6 Polyunsaturated 1.) Margarine 2.) Oils (Corn, Cottonseed, Safflower, Soybean) 3.) Walnuts 4.) Mayonnaise 5.) Salad Dressing 6.) Seeds (Pumpkin & Sunflower) Omega-3 Polyunsaturated 1.) Fatty Fish 2.) Flaxseed 3.) Nuts EPA & DHA 1.) Human Milk 2.) Seafood/Fish

If you are a food manufacturer, what type of fat would you want to use? Why?

Mostly unsaturated b/c they're considered good fats - especially monounsaturated b/c helps reduce bad cholesterol levels

Do all shellfish contain cholesterol?

No, some do and some do not

What is the primary component of cell membranes?

Phospholipids

Major Sources of Various HARMFUL Fatty Acids 1.) Saturated Fatty Acids? (5) 2.) Trans Fatty Acids? (5)

Saturated 1.) Meat 2.) Milk 3.) Butter 4.) Chocolate 5.) Coconut Trans 1.) Fried Foods 2.) Margarine 3.) Fast foods 4.) Commercial baked goods 5.) Snacks

T/F: Some plant sterols interfere with cholesterol absorption

True; So eat plant based foods, especially if you are cholesterol sensitive