Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Waist–hip ratio wikipedia , lookup
Diet-induced obesity model wikipedia , lookup
Human nutrition wikipedia , lookup
Abdominal obesity wikipedia , lookup
Fat acceptance movement wikipedia , lookup
Body fat percentage wikipedia , lookup
Adipose tissue wikipedia , lookup
Chapter 7 Lipids • Fats are part of a complex group of nutrients known as lipids. • Naturally occurring • Cannot be dissolved in water 2 types: Triglyceride – • a basic fat molecule • main component of fatty tissue Sterols – • lipids found in cell membranes • cholesterol Triglycerides • Purposes • To help the body absorb vitamins A, D, E, and K • To serve as an energy reserve • To protect against temperature extremes • To cushion and protect the heart and other vital organs • To protect bones from injury • To help you feel full longer • And to help the body use carbohydrates and protein efficiently Structure of fats (triglycerides) • Broken down by enzyme lipoprotein lipase (LDL) Glycerol • Fatty acids – basic building blocks of fats (3-tri) • Adipose cell – put fats back together and stored as energy until the body requires it. Essential fatty acids • Body makes some, but not all, fats for itself. • Fatty acid your body needs but can’t make is called an essential fatty acid. • Omega-3 – linolenic acid • May lower the risk of heart disease • Salmon, sardines, mackerel, trout, herring • Fax seeds, kiwifruit, walnuts, pumpkin seeds, sunflower seeds and leafy vegetables “Bad” Fats • Saturated fat • Lard • Trans fat • Shortening • Cholesterol • Mayonnaise • Gravy • Butter • margarine Saturated fat • Primarily in foods from animals • Bacon • But also, coconut and palm oils • Butter • Chocolate • Coconut • Cream cheese • Fatty meat • Whole milk Trans fats • Created by hydrogenating oils • • Prolong shelf life Look for words • • Hydrogenated Partially hydrogenated • Deep-fat fried foods • Cakes • Chips • Cookies • Crackers • Donuts • Imitation cheese • Margarine • Shortening Cholesterol • A waxy, soft substance found among the fats in the body and around cells • Needed to form cell membranes and hormones • Too much is unhealthy – leads to heart disease • Egg yolks • Whole milk products • Fatty meats Cholesterol • LDL – low density lipoprotein • Takes cholesterol from the liver to wherever it is needed in the body. “Bad” • Excess LDL can build up in the artery walls and increase the risk of heart disease and stoke. • Blood test – you would want LDL to be low • HDL – high density lipoprotein • Picks up excess cholesterol and takes it back to the liver for excretion. • Good - “H” healthy or happy • Blood test – you would want HDL to be high. “Good fats” • Monounsaturated fat • Polyunsaturated fat • Liquid at room temperature – most oils • Lower blood cholesterol levels • Omega 3 – reduce inflammation that helps to decrease cholesterol buildup in artery walls as well as pain from arthritis • Monounsaturated • Avocado, canola, olive, peanut and sesame oils, nuts olives and peanut butter • Polyunsaturated • Corn, cottonseed, safflower and soybean oils, nuts seeds, and fatty fish like herring, salmon and tuna Fat also… • Enhances flavor and texture of food • Adds moisture and tenderness to some foods • Adds crispiness to others • KEY: eat small, healthy amounts Controlling fat • Cut fat you may be able to add more food without increasing calories • Substitute carbohydrates and proteins • Beware of hidden calories in low-fat and fat-free foods • Eat fruits, vegetables and whole-grain • Choose fat-free or low-fat milk, yogurt and cheese • Remove skin for chicken and turkey before eating Controlling fat - continued • Choose lean cuts of meat – trim off and drain fat • Watch portion sizes • Limit fried foods • Limit the amount of cheese in your diet • Eat high-fat desserts only occasionally What is fat? • True/False Olive oil is a better fat for you than pancakes. True • The amount of fat we eat impacts our weight & health more than the type(s) of fat we eat. False • Fat is made up of molecules called triglycerides. True • Triglycerides are all alike False • Fatty acid chains determine if fats are solid or liquid, if they go rancid quickly or how good or bad it is for you. True • Saturated fats are worse for you than trans-fats False • The only way you know if trans-fats are in your foods is if you see the words “partially hydrogenated” in the ingredient list. True • Most unsaturated fats are good for you while saturated fats are bad if eaten in excess. True • The FDA allows manufacturers to say a food has 0 grams of trans-fats even if it has .5 grams True