FATS A Concentrated Energy Source Chapter 6 O

FATS: A Concentrated Energy Source Chapter 6

O Fat is a compound found in food. It is one of three types of energy that the human body uses, the others are carbohydrates and proteins. https: //www. youtube. com/watch? v=3 Gqo 3 Y 6 WFYA

Types O Saturated Fat O Unsaturated Fat O Trans fat

Types of Fat (Lipids) Triglycerides - The number of double bonds and hydrogen atoms determine whether a fatty acid is saturated, monounsaturated, or polyunsaturated.

Saturated Fat O Raises the level of LDL (bad) cholesterol O Saturated fats are generally solid at room temperature and are natural fats from animal or plant sources. Saturated fat is an unhealthy fat that raises blood cholesterol and increases the risk of heart disease. Food Sources O Foods high in saturated fat include: fatty cuts of meats, skin from poultry, full fat dairy products like butter, milk, yogurt, cheese and cream. Many take-away foods and processed foods, such as pies, pastries, doughnuts, cakes and biscuits. Saturated fat is also found in tropical oils, like palm oil or palm kernel oil.

Unsaturated O Unsaturated fatty acids are fats from plants. Unsaturated fats are usually liquid at room temperature and are found in vegetable oils. There are two main types of unsaturated fats, polyunsaturated (liquid in fridge too) and monounsaturated fats (solidify in fridge). Unsaturated fats, in moderation, are actually necessary for good health. They help lower blood cholesterol levels and can reduce the risk of heart disease and stroke.

Monounsaturated fatty acid O These appear to lower LDL (bad) cholesterol levels and raise HDL (good) cholesterol. O Monounsaturated fats food sources include: Canola oil, peanut oil, olive oil, avocados and nuts like almonds, pistachios, pecans and cashews.

Polyunsaturated fatty acid O These may help lower cholesterol levels. O Polyunsaturated includes Omega-6 and Omega-3 fats Food Sources O Omega-6 fats such as soybeans and oils, sesame and sunflower seeds, most nuts and their oils, corn oil, O Omega-3 fats found in fatty fish such as salmon, mackerel, trout, herring, sardines and tuna.

Trans fatty acids O These are rare in nature. O They are created in food by processing (partially hydrogenating) other types of fats and giving them a different structure. (ex. when margarine is made from oil) Trans fats behave like saturated fat. They are the most unhealthy fats to eat and can cause heart disease. O Hydrogenated – breaking the double carbon bonds and adding hydrogen. O Converts liquid oils into solid fats.

Trans Fats Benefits O Increases shelf life. O Adds extra flavor and texture Cons O Increases LDL cholesterol, which can contribute to heart disease. Food Sources: O Shortening, margarines, salad dressings, crackers, commercially baked goods, fried foods, frozen foods and processed foods like salty snacks, donuts snack foods, chocolate coatings, fast foods, convenience foods.

Types of Fat (Lipids) Phospholipids-lipids that have a phosphorous-containing compound in their chemical structure O Lecithin – made by the liver, also found in foods like egg yolks O Is an emulsifier – added to keep both water and fat mixed together O Egg yolks act as an emulsifier in mayonnaise to prevent the oil and vinegar from separating

Types of Fat (Lipids) Sterols-complex molecular structure, help make some hormones and vitamin D O Cholesterol – a white waxy lipid that provides structure for all cell membranes, made by the body, found in every cell. Not essential in the diet. O Found only in animal tissues O Excess can block arteries – leads to heart disease.

Cholesterol O Functions O Helps digest fat O Builds cells O Makes vitamin D and some hormones Food Sources O Fatty meat and poultry O Egg yolks O Liver and other organ meats O Shrimp and squid

Fat Types O Phytosterols – compounds from plants, similar in structure to cholesterol O May help lower LDL cholesterol levels and the risk for heart disease

Functions of Fat (Lipids) O Normal growth and development. O Concentrated source of energy (9 calories/gram of fat). Fat serves as an energy reserve. O Body stores a large share of lipids in adipose tissue, which serves as an internal blanket that holds in body heat (warmth) and insulation.

Fat Functions OFat acts as a shock absorber for internal organs. Cushions and protects bones from injury. OHelps the body absorb vitamins A, D, E, and K. They all dissolve in fat.

OLipids are part of the structure of every cell. OAffects (enhances) the taste, texture, and aroma of foods.

Lipid use in the body O Digestion and absorption O Fat is broken down, separates from watery contents in the stomach, mixes with bile in the small intestine, and absorbed by the cells lining the intestine O Energy O Cells break fatty acids down to release energy for immediate needs or store triglycerides for future energy needs O Fat cells can hold an almost limitless supply of triglycerides

Transport in the body O Fats from your diet move efficiently through your blood vessels to tissues where they can be absorbed for fuel or stored after being broken down O LDL (low-density lipoproteins) – “bad cholesterol” – carry cholesterol that is deposited in body tissues O HDL (high-density lipoproteins) – “good cholesterol” – carry excess cholesterol to the liver to be discarded NEWEST INFO ABOUT DIETARY CHOLESTEROL! O http: //abcnews. go. com/GMA/video/highcholesterol-food-warning-scrapped 28884162 O http: //www. pcrm. org/media/news/doctorssay-cholesterol-must-remain-nutrient-ofconcern

Needs Calorie Makeup of Nutrients Fats Protein Carbohydrate s

Teen Needs O The Dietary Guidelines recommends no more than 20 – 35% of the total calories in your diet come from fats O < 10% of your total calories should come from saturated fats

Teen Needs O Active teenage boys should eat no more than 123 g. of fat per day O Active teenage girls should eat no more than 92 g. of fat per day O My. Plate Oils? ?

Guess how much? O Suppose you choose a quarter pound cheeseburger, French fries, and a milk shake for lunch. How much fat do you think would be in this meal? O 43 g. , 17 of which are saturated – nearly the fat equivalent of half a stick of butter!

Health Fats (esp. the wrong kind) play a major role in the health of your heart O Coronary heart disease (CHD) – disease of the heart and blood vessels. O Leading cause of death in the U. S. O http: //www. cdc. gov/nchs/fast ats/leading-causes-ofdeath. htm

Heart Health Controllable and Uncontrollable Heart-Health Risk factors OReduce the risks of factors beyond your control by carefully managing the factors within your control!

Heart-Health Risk Factors Uncontrollable Controllable Age Smoking Gender High blood pressure Ethnic Group High blood cholesterol Family History Diabetes Mellitus Excess weight Inactivity Stress

Health cont’d. O Atherosclerosis – cholesterol buildup is called plaque, as plaque increases, it hardens and narrows the arteries causing atherosclerosis (most common form of heart disease) O Heart has to work harder to pump blood O Causes blood pressure to rise

Health Issues OHeart attack – a buildup of plaque in the arteries feeding the heart muscle that cut off the blood supply (nutrients and oxygen) OStroke – a buildup of plaque in the arteries leading to the brain that cut off the blood supply (nutrients and oxygen)

Sources OVisible fats – butter, fat on meats, salad oil OInvisible fats – baked goods, snack foods, luncheon meats (1 hot dog has about 145 calories – 117 of them come from fat) OOther sources: milk, yogurt, cappuccinos, eggs, nuts, and anything fried

To lower fat intake: O choose lean cuts of meat O use low-fat cooking methods O limit portion sizes O Eat more fruits, vegetables, and whole grain products O Choose low- or fat-free dairy products. O READ FOOD LABELS!!

What is fat? O TED Talks: O The type of fat you eat is more impactful on your health than the quantity. George Zaidan examines triglycerides, the varied molecules that make up fat, and how to identify which types of fat you are consuming. O http: //ed. ted. com/lessons/whatis-fat-george-zaidan

The typical American diet has too much bad fat (saturated and trans fat), and not enough good fat (the mono- and polyunsaturated fats). Here is how you can make your diet more healthful: Avoid trans-fat altogether and limit saturated fat. Work to replace red meat with nuts, beans, skinless-poultry, and fish whenever possible. Choose low-fat dairy products. Use vegetable oils instead of butter or margarine. At the end of the day, you want to get your calories from nutrient-rich foods with the right balance of all the essentials.

Letter to a Dietician O You persuaded me to make the switch from whole milk to fat-free milk in my household. Unfortunately, I have not been very successful. My husband children do not like the taste of the fatfree milk and are refusing to drink it. How can I convince them?

OMy friend is paranoid about fat and seems to be going overboard in her search for a fat-free life. She is trying to get EVERYTHING to be fat-free. What do you think about fat-free EVERYTHING?

What would you say? O I am working on more healthful eating. I have been eating fish instead of higher-fat meats. I fry the fish in oil and have French fries, it tastes good and I’m really glad I have made the change to eating more fish. Do you think I am on track?

Fats Our Essential Questions: What is the purpose of fat for our body? O Help us absorb _____ vitamins O Types of fats are: ____ O Three benefits of eating low fat foods daily are ______

Your Risk? OWhat are your personal heart health risk factors? OWhat can you do to decrease your risks?