Fats Most energy dense and efficient nutrient Provide 9 kcal / gram Recommended 20 -35% of total calories from fat
Function Provides energy (at rest 3070% and during exercise) Gives protection to internal organs, Needed for absorption of fat-soluable vitamins
Fatty Acids Building blocks of fats Long chains of carbon with hydrogen attached Two types: saturated and unsaturated
Saturated fatty acids Generally come from animal sources Solid at room temperature More likely to cause a rise in cholesterol in blood
un. Saturated fatty acids From plant sources Monounsaturated: olive oil, canola oil, peanuts, avocado, Lower bad cholesterol Polyunsaturated: sunflower, corn, flaxseed, fish, decrease good and bad cholesterol
Trans fats Hydrogenated fats (heating process changes fat from liquid to a solid) Found Raise in fast foods, pasteries, cookies, margarine cholesterol and leading risk factor for CHD
TRIglycerides Most common form Storage 3 and transportation form of fatty acids + glycerol Used to produce energy
Choosing fats Choose lower fat dairy products, sauces, dressings Eat leaner meats Eat foods prepared with little or no fat Eat fewer high-fat snacks and desserts