Nutrition 2102 FAT https www youtube comwatch vy

Nutrition 2102 FAT

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FUNCTIONS OF FAT IN THE BODY: ENERGY source for the body (more than carbs and proteins) � Help protect and cushion vital organs as well as joints � Insulate the body � Fats aid in forming your cells, � and help protect your nerves. �

FUNCTIONS OF FAT IN THE DIET: Source of essential fatty acids and Vitamin A, D, E and K � Enhance food flavor and texture � Produce feelings of fullness and � reduce hunger between meals �

STRUCTURE: � Fats belong to a group of organic compounds called lipids which are substances that do not dissolve in water. � Fatty acids are the building blocks of fats.

TYPES OF FAT: UNSATURATED FATS Contain fatty acids that are missing hydrogen atoms � At room temperature, they are typically in liquid form. � They are less harmful to the circulatory system than saturated fats. � � Sources of unsaturated fat: canola, safflower, and peanut oils

MONOUNSATURATED FATS � � are liquid at room temperature but begin to solidify at cold temperatures. preferable to other types of fat Sources: olives, olive oil, nuts, peanut oil, canola oil and avocados. Some studies have shown that these kinds of fats can actually lower LDL (bad) cholesterol and maintain HDL (good) cholesterol. POLYUNSATURATED FATS � � � are also liquid at room temperature. Sources: safflower, sesame, corn, cottonseed and soybean oils. This type of fat has also been shown to reduce levels of LDL cholesterol, but too much can also lower your HDL cholesterol. TYPES OF FAT: UNSATURATED FATS

TYPES OF FAT: OMEGA-3 FATTY ACIDS include an “essential” fatty acid, which means it's critical for our health but cannot be manufactured by our bodies. � These fatty acids may reduce the risk of coronary heart disease and also boost our immune systems. � � Good sources of omega -3 fatty acids include cold-water fish, flax seed, soy, and walnuts.

TYPES OF FAT: SATURATED FATS Contain fatty acids with the MAXIMUM amount of hydrogen atoms � At room temperature, they are typically in solid form. � directly raise total and LDL (bad) cholesterol levels and cause heart disease. � Eat less of them � � Sources of saturated fat: red meat, cheese, ice cream, doughnuts, processed meat.

TRANS FATS OR HYDROGENATED FATS � � Trans fats are actually unsaturated fats, but they can raise total and LDL (bad) cholesterol levels while also lowering HDL (good) cholesterol levels Trans fats are used to extend the shelf life of processed foods, typically cookies, cakes, fries and donuts. � � Any item that contains “hydrogenated oil” or “partially hydrogenated oil” likely contains trans fats. Hydrogenation is the chemical process that changes liquid oils into solid fats.

CHOLESTEROL � Cholesterol is a lipid (fat) which is produced by the liver. � Cholesterol is vital for normal body function. � Every cell in our body has cholesterol in its outer layer.

TYPES OF CHOLESTEROL � � LDL (low density lipoprotein) - people often refer to it as bad cholesterol. LDL carries cholesterol from the liver to cells. If too much is carried, too much for the cells to use, there can be a harmful buildup of LDL. This lipoprotein can increase the risk of arterial disease if levels rise too high. � � HDL (high density lipoprotein) - people often refer to it as good cholesterol. Experts say HDL prevents arterial disease. HDL does the opposite of LDL - HDL takes the cholesterol away from the cells and back to the liver. In the liver it is either broken down or expelled from the body as waste.

DIETARY FAT RECOMMENDATIONS Less than 30% of calories in diet from fat � Less than 1/3 of dietary fat should be saturated � Calories: 1 gram of fat equals 9 calories. �

WAYS TO DECREASE INTAKE OF FAT Minimize "fast" foods � Minimize processed foods � Use better cuts of meats � Use low fat alternatives � Decrease use of condiments � Eat lower fat snacks �