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FATS:
A __________________
Energy Source
Chapter 6
• 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=3Gqo3Y6WFYA
Types
• Saturated Fat
• Unsaturated Fat
• Trans fat
Types of Fat (Lipids)
Triglycerides - The number of double bonds and
hydrogen atoms determine whether a fatty acid is
________________,
_________
, or
_______________________.
Saturated Fat
• Functions
• Raise the level of LDL (
) cholesterol
• Saturated fats are generally
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
.
Food Sources
• 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
Unsaturated fatty acids are fats from
.
• Unsaturated fats are usually
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
the risk of heart disease and stroke.
Monounsaturated fatty acid
• These appear to lower LDL (bad) cholesterol levels
and _______ HDL (good) cholesterol.
• Monounsaturated fats food sources include: Canola
oil, peanut oil, olive oil, avocados and nuts like
almonds, pistachios, pecans and cashews.
Polyunsaturated fatty acid
• These may help
cholesterol levels.
• Polyunsaturated includes Omega-6 and Omega-3 fats
Food Sources
• Omega-6 fats such as soybeans and oils, sesame and
sunflower seeds, most nuts and their oils, corn oil,
• Omega-3 fats found in fatty fish such as salmon, mackerel,
trout, herring, sardines and tuna.
Trans fatty acids
• These are rare in nature.
• They are created in food by processing (partially hydrogenating)
other types of fats, giving them a different structure. For example
when margarine is made from oil. Trans fats behave like
_____________ fat, they are the
unhealthy fats to eat
and can cause heart disease.
• It is hydrogenated- break the double carbon bonds and add
______________.
• Converts liquid oils into solid fats.
Trans Fats
• Increases shelf life.
• Adds extra flavor and texture
• _____________ LDL cholesterol, which can contribute to heart
disease.
Food Sources:
• 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)
____________________-lipids that have a phosphorouscontaining compound in their chemical structure
• ______________ – made by the liver, also found in foods
like egg yolks
• Is an _____________ – added to keep both water and fat
mixed together
• Egg yolks act as an emulsifier in mayonnaise to prevent the oil and
vinegar from separating
Types of Fat (Lipids)
_______________-complex molecular structure, they include some
hormones, vitamin D, and 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
• Found only in ___________ tissues
• Excess can block arteries – leads to heart disease
Cholesterol
Functions
• Helps _________ fat
• Builds cells
• Makes vitamin ____ and some hormones
Food Sources
• Fatty meat and poultry
• Egg yolks
• Liver and other organ meats
• Shrimp and squid
Fat Types
• Phytosterols – compounds from _________,
similar in structure to cholesterol
• May help lower ______ cholesterol levels and
the risk for heart disease
Functions of Fat (Lipids)
• Normal growth and development.
• Concentrated source of energy (9 calories/gram of fat). _______ serves as an
energy reserve.
• Body stores a large share of __________ in adipose tissue, which serves as an
internal blanket that holds in body heat (warmth) and insulation.
Fat Functions
• Fat acts as a shock absorber for internal organs. Cushions and
protects
from injury.
• Helps the body
in fat.
vitamins A, D, E, and K. They all dissolve
•
are part of the structure of every cell.
• Affects (enhances) the
,
, and
aroma of foods.
Lipid use in the body
• Digestion and absorption
• Fat is broken down, separates from watery contents in the
stomach, mixes with
in the
intestine, and
absorbed by the cells lining the intestine
• Energy
• Cells break fatty acids down to release
immediate needs or store
future energy needs
for
• Fat cells can hold an almost limitless supply of triglycerides
for
Transport in the body
• Fats from your diet move efficiently through your blood vessels to
where they can be absorbed for fuel or stored after being broken down
• LDL (low-density lipoproteins) – “ ______ cholesterol” – carry
cholesterol that is deposited in body tissues
• HDL (high-density lipoproteins) – “
cholesterol” – carry
excess cholesterol to the liver to be discarded
Teen Needs
• The Dietary Guidelines recommends no more than 20 –
% of
the total calories in your diet come from fats
• < 10% of your total calories should come from ____________ fats
Teen Needs
• Active teenage boys should eat no more than
per day
• Active teenage girls should eat no more than
per day
• MyPlate Oils??
g. of fat
g. of fat
Guess how much?
• 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?
• _________ g., ________ of which are saturated – nearly the fat
equivalent of
_________________________________________________________!
Health
Fats (esp. the wrong kind) play a major role in the health of
your heart
•
(CHD) – disease of the
heart and blood vessels.
• Leading cause of death in the U.S.
• http://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm
Heart Health
Controllable and Uncontrollable
Heart-Health Risk factors
• Reduce the risks of factors beyond your control by
carefully managing the factors within your control
Heart-Health Risk Factors
Uncontrollable
Controllable
Age
High blood pressure
Ethnic Group
Diabetes Mellitus
Inactivity
Health cont’d.
•
– cholesterol buildup is called
plaque, as plaque increases, it hardens and narrows
the arteries causing atherosclerosis (most common
form of heart disease)
• Heart has to work harder to pump blood
• Causes blood pressure to rise
Health Issues
• Heart attack – a buildup of
in the arteries feeding
the heart muscle that cut off the blood supply (nutrients and
oxygen)
•
– a buildup of plaque in the arteries leading to the
brain that cut off the blood supply (nutrients and oxygen)
Sources
•
•
fats – butter, fat on meats, salad oil
fats – baked goods, snack foods, luncheon
meats (1 hot dog has about 145 calories – 117 of them come
from fat)
• Other sources: milk, yogurt, cappuccinos, eggs, nuts, and
anything fried
To lower fat intake:
• choose lean cuts of meat,
• use low-fat cooking methods
• limit portion sizes.
• Eat more fruits, vegetables,
• whole grain products
• low- or fat-free dairy products.
• READ FOOD LABELS!!
What is fat?
• TED Talks:
• 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.
• http://ed.ted.com/lessons/what-is-fat-george-zaidan
The typical American diet has too much bad fat (
and
_______________), 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 nutrientrich foods with the right balance of all the essentials.
Letter to a Dietician
• 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 and children do not like the taste of the fat-free milk and are
refusing to drink it. How can I convince them?
Letter to a Dietician
• My 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 fatfree EVERYTHING?
What would you say?
• 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?
• Helps us absorb ________________________ vitamins
• Types of fats are: _________________________________________
• Three benefits of eating low fat foods daily are __________________
_____________________________ ____________________________
Your Risk?
• What are your personal heart health risk factors?
• What can you do to decrease your risks?