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The flashcards below were created by user
ghueffed
on FreezingBlue Flashcards.
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What are the three Omega-3 fatty acids and their sources?
- EPA-sea fish
- DHA-sea fish
- Linolenic acid-flaxseed oil
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What are the benefits of Omega-3 fatty acids?
Reduce blood clotting.
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What are the polyunsaturated fats and their sources?
- Linoleic acid-vegetable oil
- Linolenic acid-flaxseed oil
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What are the monounsaturated fats and their sources?
Oleic acid-olive oil, peanuts, avocado, canola oil
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What are the saturated fats and their sources?
- Stearic acid-beef, chocolate
- Palmytic acid-pork
- Myristic acid-dairy
- Lauric acid-dairy
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What are high sources of cholesterol?
- Organ meats
- Egg yolks
- Butter and cream
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What is "good" cholesterol?
HDL
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What is "bad" cholesterol?
LDL
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What is more potent: cholesterol or saturated fat?
Saturated fat
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What effects do cholesterol, saturated fat, and trans fat have?
Total cholesterol and LDL up. Heart disease risk up.
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What effects does monounsaturated fat have?
Total cholesterol and LDL down. Heart disease risk down.
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What effect does polyunsaturated fat have?
Total cholesterol, LDL, and HDL down. Heart disease risk unchanged.
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What is the effect of saturated fats on cholesterol, from most to least?
lauric, myristic, palmytic, stearic
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What is the most common trans fat?
Partially hydrogenated vegetable oil (shortening and margerine)
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What are the soluble fibers?
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What are the insoluble fibers?
- Cellulose
- Hemi-cellulose
- Lignin
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What are sources for the insoluble fibers?
Whole grains
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What are sources of pectin?
Apples, jelly
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Gums
Dried beans, oat bran
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Carrageenan
Seaweed, ice cream, salad dressings
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What are the recommendations for CHO intake?
- minimum 130g/day
- 55% of calories
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