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Categories of lipids and where they are found in the body and functions (fatty acids, triglycerides, sterols, phospholipids)

Fatty acids: Major Energy source
-Vary in degree of saturation and chain length

Triglycerides:  The most abundant lipid in our diet and storage form of fat in our bodies
-made up of a glycerol molecule and 3 fatty acids
-Most common form of lipid found in food
-Energy Source, Calorie Reserve, Insulation and Protection, Micronutrient Carrier, Sensory Qualities, Satiety Value

Sterols: Cholesterol is the primary dietary sterol

phospholipids: The primary lipid in cell membranes

Food Sources of various fats (saturated, monounsaturated, polyunsaturated)
EPA, DHA, trans fat, omega-3, omega-6)

Saturated: Solid at room temperature

Monosaturated: Liquid at room temperature A carbon- carbon double bond

Polyunsaturated: Liquid at room temperature and has more than one carbon-carbon double bond
EPA
DHA
trans fat: most unsaturated fatty acids, attached on opposite sides of double bond (found is processed foods)

What does hardness or softness of a lipid typically signify?
-Degree of saturation
functions of cholesterol and the source of it (diet and non-diet)
Cholesterol helps to transport bile (made in liver and stored in gallbladder)
Cholesterol is made in the body (liver)
Know plant vs animal sources of saturated fat
plant saturated fats=coconut
animal saturated fat=meats
FDA rules for labeling trans fat
.5
The essential Fatty acids  (linoleic and linolenic)
omega 6 and omega 3 (EPA and DHA)
(fish is the only place you can get long chains of omega 3) DHA and EPA
The "omega" number indicates the location of first double bond counting from the methyl end of fatty acid
What eicosanoids are and their functions
made from omega 3 and omega 6 (end product) help with preventing blood clots and enhances immune system, reduces pain, improves brain function
Types of lipoproteins, especially the one important for transporting dietary fat (chylomicron)
HDL: return cholesterol to the liver where it can be used to make bile
VLDL: carries lipids to adipose and muscle
Chylomicron: (largest/lowest density) Transport lipids and dietary fats to adipose and muscle tissue, depleted of triglycerides and glycerol for uptake into cells
Positive and Negative effects of Hydrogenating Fats?
-trans fats are bad for you
-Not as likely to go bad as fast, but makes trans fat which is bad
What foods contain Cholesterol
-Only animal sources
Fat poses a problem to the body in terms of how it is digested and transported in the body
Why?
-Globs Together and repels water (hydrophobic)
Name some of the ways the body handles this?
-Uses bile acids and lipoproteins to get around

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Functions of protein in the body

-Structure
-Transporter
-Hormones
-Enzymes
-Antibodies

What happens if the shape of a protein is altered (such as in a mutation)

Function changes so the function doesn't work the way its supposed to

Categories of amino acids (essential vs. non-essential)

-Nitrogen is unique to protein
-Non-essential (body can make it)
-Essential (9 out of 20 essential) (body needs it)

Food Examples of protein complementation

Red Meats
Quinoa
Soy

Definition of limiting amino acids
Incomplete meaning foods are missing them
Definition of complete vs. incomplete protein
incomplete: missing one of the 9 essential proteins
complete: has access to all 9 essential proteins
Complementary proteins: way that we take plant sources of protein and mix them together (creates complete protein)

Low quality vs. good quality food protein; be able to identify food sources of each

-Protein helps in food balance (energy storage)
Low Quality are incomplete
Good Quality all 9 essential acids

Nitrogen balance: what is measured to calculate it, what it is used for

-Measure protein needs

Examples of people that may need more protein than they need (what can the body do with it)

-Body can make fat out of excess protein in a meal

What are some health concerns with eating a high-protein diet (especially when it comes from animal sources)

-Health effects of long-term low protein intake depresses immune system

-Health effects of long-term high protein intakes: Heart Disease, Obesity, Cancer, Osteoporosis

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Simple CHO
Monsaccharides:one added sugar
Glucose (Most abundant for energy)
Frutose (Sweetest)
Galactose (Found in Milk)

Disaccharides: more than one added sugar
Maltose (When starch is broken down) (Glucose and Glucose)
Sucrose (Glucose and Fructose- table sugar)
Lactose (Milk Sugar) (Glucose and Galactose)

Complex CHO
starch: Amylose and Amylopectin (Digestible)
fiber: Cellulose (indigestible)
glycogen: stored glucose in human body

Enzymes that digest CHO and where they are located throughout the GI tract
Amylase enzyme that breaks down carbs
Amylose sugar in starch
What a whole grain is (entire grain seed)
Endosperm: highest amount of starch and protein
Bran: Majority of dietary fiber
Germ: embryo of the seed that germinates and grows

What is Fiber?
Dietary Fiber: Non digestible CHO (naturally found in foods)
Functional fiber: non digestible CHO made or extracted from plants or animals

Functions of Fiber
-Soluble:dissolves in water and is broken down by bacteria in colon (Slows down digestion)
-Fat Soluable A, D, E and K/ Water Soluble B,C
-Insoluble: does not dissolve in water dominant fiber that is naturally present in our foods(Cellulose, Hemicellulose, Lignins)

Glycogen
-What organs/tissues is made in the body
made and stored in liver and muscle to maintain proper blood sugar levels
Nutritive vs Nonnutritive sweeteners
-What are they?
Produce reduced calories because they are poorly absorbed
-What are some examples?
Tagatose
Sorbitol
Mannitol
Xylitol

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Basic tenants of good nutrition
Balance
Variety
Adequacy
Moderation
Six classes of nutrients (CHO, fat, protein, water, vitamins, minerals)

Essential Nutrients: cannot meet body's needs being made in sufficient amounts

Micro Nutrients: Small amounts (NOT ENERGY)
-Vitamins: water soluble and fat soluble
-Minerals: major minerals and trace minerals

Macro Nutrients Large Amounts
-Nutrients are substances that are obtained from food and are required for normal growth

kcalories
1 Kilocalories=1,000 Calories
1 Calorie= kcal= 1,000 calories

Carbs 4 kcal/g
Protein 4 kcal/g
fat 9 kcal/g

DRI:
-standards in USA
-Prevents deficiency diseases
-IOM (Institution of Medicane)

AI: Adequate Intake: Used when EAR and RDA can not be determined (adequate for most people)
EAR: Estimated Average Requirement Amount meeting 50% peoples nutrition needs
AMDR: ACCEPTABLE, MACRONUTRIENT, DISTRIBUTION, RANGES
RDA: Recommended daily allowance Amount meeting needs of most people in a life stage "Cush" factor (90%)
UL: Upper Limit Intake above UL can be harmful

AMDR for carbs, protein and fats
CARBS: 45-65%
PROTEINS: 10-35%
FATS: 20-35%
Nutrient Based recommendation
-DRI
food-based recommendation
-My plate
-food label