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