Study Guide Exam 2 Chp 5-8 PDF

Study Guide EXAM #2 Fats, Proteins, Vitamins/Minerals/H20 Chapter 5-8  Why We Need Fat Functions: n Major source of energy – also called Lipids n Perform muscular work n Chief storage form for energy from excess foods eaten n Forms cell membranes n Cu...

Study Guide EXAM #2 Fats, Proteins, Vitamins/Minerals/H20 Chapter 5-8  Why We Need Fat Functions: n Major source of energy – also called Lipids n Perform muscular work n Chief storage form for energy from excess foods eaten n Forms cell membranes n Cushions vital organs n Insulate against temperature extremes n Transport fat-soluble vitamins (ADEK), phytochemicals + absorption n Converts into other material: bile, Vit D, and hormones  Dietary Fat Fat provides concentrated energy ○ 9 kcals in a gram of fat Fats contributes to the taste, smell of food Stimulate the appetite and feeling of fullness “Satiety”  4 Types of Lipids Triglycerides Phospholipids Sterols Waxes ○ Note: most lipids are made up of fatty acids  Triglycerides Most common type (butter, margarine, oils) 2x the storage than CHO Structure: 1 Glycerol & 3 fatty acids Animal species  Saturated Fatty Acids (SFA) Full of Hydrogen Solid at room temperature Animal sources (milk, cream, butter, cheese, bacon, meat, eggs, poultry, ice cream) Some Plant sources (some nuts & tropical oils: coconut oil) Increase blood cholesterol ○ Increases risk of Heart disease & Type 2 Diabetes  Monounsaturated Fatty Acids One double bond Not full of Hydrogen Good fat Plants sources (olive & canola oil, avocado and nuts) Improves blood cholesterol Decreases heart disease & risk of type 2 diabetes  Polyunsaturated Fatty Acids (PUFA) More than one double bond Plant-based foods and oils (corn, soybeans, safflower oil) Improves blood cholesterol Decreases heart disease & risk of type 2 diabetes Essential Fatty Acids (must be provided by diet) ○ Linoleic Acid ○ Linolenic Acid Food Sources of Omega-6 and Omega-3 Fatty Acids  Trans-Fatty Acids Trans-Fatty Acids (bad fats) - avoid consumption ○ Also called Partially-hydrogenated oils (PHOS) Man-made from vegetable oil by adding hydrogen, pressure to produce a stiffer fat (longer shelf life) ○ Problem: increase LDL (“bad”) cholesterol- Heart Disease *Mostly in fried foods like French fries, doughnuts, baked and packaged foods like, crackers, pastries, pie crust, pizza dough, microwave popcorn, cookie dough, stick margarine and shortening ○ FDA rule: Food Co. will not be able to add PHOS to Foods- by 2018 ○ Note: naturally found in animal products (beef, diary) may have health benefits  Phospholipids Glycerol, two fatty acids, and a phosphorus molecule Soluble in water and fat Food sources: Egg yolks, liver, soybean, peanuts, wheat germ Functions: Emulsifier (salad dressing) Lecithin Transport lipids Synthesized by the body so Not an essential Major constituent of cell member  Sterols No fatty acids– C and H are in rings Plant Sterols Functions as hormones (chemical messages) Skin production of vit D, precursor sex hormones (estrogen, testosterone, insulin) Important for brain health Food Sources: Found in animal and plant products (e.g. meat, poultry, fish, eggs)  Cholesterol Our body makes enough CHOL Helps keep cell membranes fluid & flexible Makes all the other hormones Lipoprotein Carry cholesterol “taxi cab” and fat to cells 1.Low-density lipoproteins (LDL) “Loser” 2.High-density lipoproteins (HDL) “Helper” Food Sources: Found in animal products (e.g. meat, poultry, fish, eggs)  Recommendations for Fat Intakes Healthy range of fat intakes for ADULTS DRI - AMDR 20-35% of daily energy Less 10% saturated fat Women:19y-30y - 6 teaspoons/day Men:19y-30y - 7 teaspoons/day AI: Essential FAs (adults 19-50 y) Linolenic acid: 1.6 g/d (M); 1.1 g/d (F) Linoleic acid: 17 g/d (M); 12 g/d (F) Monitoring Your Fat Intake Ex: 2000 kcals (20-35%) per day 1. Figure out how many calories of fat 2,000 x 0.20 (20 percent) =400 kcals 2,000 x 0.35 (35 percent)= 700 kcals 2)How many grams of fat? *There are 9 kcal in a gram of fat, so divide the number of calories by 9. Divide 400/9=44g of fat Divide 700/9=78 grams of fat  Lipoprotein and Heart Disease Risk LDL and HDL difference Size and density Delivery and scavenging Inflammation Heart attack risk Cholesterol testing  High-Fat Foods of the Mediterranean Diet *Olive oil Potential health benefits Darker the better (extra virgin) Cautions Calories Not a ‘magic’ potion  High-Fat Foods of the Mediterranean Diet Features of diet Whole foods Dietary focus Fatty fish Nuts Walnuts Almonds Potential benefits The Proteins and Amino Acids Chapter 6 Organic molecules of amino acids (20 AAs) Building blocks that help group & maintain the body’s tissue ○ Muscle protein synthesis 9 AA are essential and must come from food  The Importance of Proteins The body needs protein daily to build new cells Protein turnover ○ Breakdown-recovery-synthesis Functions of the Body Protein  Food Protein: Need and Quality DRI recommends 10%-35% of total energy Most adults need *0.8 g of protein per kilogram of body wt Ex: 68kg (1501bs/2.2kg) *.8g = 55g/day Athletes Power athletes (strength or speed): 1.2 to 1.7 grams/kilogram a day Endurance athletes: 1.2 to 1.4 grams/kilogram a day  Complete Proteins Contain all the essential AA in proportions the body needs (know examples), best cooking methods Sources ○ Animal foods (except gelatin) ○ Eggs quinoa, soybeans Limiting Amino Acids in Plant Foods  Food Protein: Legumes & Nuts n Meat alternatives - beans, lentils & tofu n Try having meat-free meals more chickpeas, or black beans, chili in soup or salad Nuts and seeds (nut butter) Good sources of protein & MUFA (good fat) n Great snacks and additions to salad, cereal and yogurt. n Careful: high in fat and calories so watch portion sizes ¼ cup for nuts & seeds or 2 tbsp for nut butters  Evaluating Protein and Amino Acid Supplements n Protein supplements n Do not improve performance n Not effective for weight loss n Amino acid supplements n Body designed to work with whole proteins n No safe level of amino acid supplementation  Food Protein: Fish n Eat two servings of fish a week: n Fish are a good source of protein but even more important – they are an excellent source of omega-3 fats. Reduce the risk of heart disease. n Good choices include mackerel, trout, salmon and sardines n Preparation: baking, broiling, grilling or poaching Positive Health Aspects of the Meat Eater’s Diet Critical times in life ○ Examples Pregnancy and infancy Childhood Adolescence Aging and illness Positive Health Aspects of Vegetarian Diets Other health behaviors associated with being vegetarian Obesity Heart disease ○ Blood lipids High blood pressure Cancer Other health benefits  Planning a Vegetarian Diet Vegetarian food patterns ○ Ensure adequate intakes Protein Iron Zinc Calcium Vitamin B12 Vitamin D Omega-3 fatty acids Vitamins, Minerals & H20 Also review quick list supplement sheet  The Fat-Soluble Vitamins n A, D, E, and K (ADEK) n Food sources –”essential” n Storage n *Toxicity n Do not need to be consumed every day n Deficiency n Diverse roles within the body When Vitamin Supplements are Needed n Pregnant woman – Vit B12, iron, folate support increase RBC n Can not produce intrinsic factor- Vit B12 with food (injections) n Dieters, Anorexia, Bulimia n Lactose intolerant – Vit D n Illness or surgery Arguments Against Taking Supplements Food rarely causes nutrient imbalances or toxicities ○ Supplement users likely have excessive intakes Supplement contamination and safety Life-threatening misinformation False sense of security Whole foods are best for nutrients  Water n Makes up about 60 percent of a person’s weight n Water content of various tissues n Brain and muscle n Bones n Body processes Water Balance- a typical example Effects of Mild Dehydration, Severe Dehydration, and Chronic Lack of Fluid  Major Electrolytes 1. Sodium (Na+) 2. Chloride (Cl-) 3. Potassium (K+) 4. Magnesium (Mg++) 5. Calcium (Ca++) 6. Phosphate (HPO4-)  SOURCES OF SODIUM IN THE U.S. DIET Trace minerals Promoters and Inhibitors of iron absorption  NOTE: THIS IS A STUDY GUIDE REVIEW AND NOT EXACTLY WHAT IS ON THE EXAM (PLEASE REVIEW WEEKLY LECTURE MATERIAL TOO)!!