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fats and oils

Terms in this set (28)

fats and oils function
energy (9cal/gram)
cells ,muscles,
energy storage
body temp cell membrane -saturated fat
- internal cell functions- polyunsaturated
- nervous system -monounsaturated fats
- protect internal structures
- fat soluble vitamin absorption
-flavor satiety
Triglycerides are
also called neutral fats and their function is long-term energy storage, protection and insulation.
- are 3 fatty acid chains attached to a glycerol
what makes each fat different
fatty acid chain length
-degree of hydrogen saturation,
-location of missing hydrogens
saturated fatty acid(stearic acid)
A fatty acid in which all carbons in the hydrocarbon tail are connected by single bonds, thus maximizing the number of hydrogen atoms that can attach to the carbon skeleton.
monosaturated fatty acid
A fatty acid with one double bond between carbon atoms
ex- olive oil canola oil penut oil
- up to 15% of total calories
polyunsaturated fatty acids
more than one double bond
- safflower oil flasseed oil sunflower oil ect
- up to 10% of total calories
saturated fats
fats that are solid at room temperature
- cocnut oil
palm pil butter
- animal or tropical oils
(-< 10% of total cal)
food sources
--- beef, pork , poultry(skin) butter,lard,cheese,whole milk, cream, half-n-half,
unsaturated fats
plant- softor liquid
LOW FAT/FAT FREE
reduction in fat in the product. The food trap is that when the fat is less, the sugar or sodium is higher. In addition, food companies will add this buzz word to products that didn't have fat to begin with.
adds up fast
meats
contain all 9 essential amino acids
lean
< 10 grams fat, < 4.5 grams saturated fat
extra lean
less than 5 grams fat, 2 grams saturated fat, and 95 milligrams cholesterol
95% lean meat
@ 5 grams per 3-4 oz. serving
80% lean
@20 grams per 3-4 oz. serving
remove visible saturate fat
loin or round
DRI(daily recommended intake) of oil fats
20-35% of total calories from total fat
About 45-78 grams (2000 calories)
5-6 tsp women, 6-7 tsp men
-Up to 15% of total calories from monounsaturated
33 grams or less (2000 calories)

-Up to 10% of total calories from polyunsaturated

-10% or less of total calories from saturated fat
22 grams or less each (2000 calories)
Essential fats
Fats that cannot be produced by the body and thus must be eaten
- omgea 3 and omega 6
function of essential fats
decrease blood clots
- reduce blood triglycerides
regulate blood pressure
boost immune system
prostaglandins leukotrienes
-protect cell membrane
-regulate hormones
skin health
brain eye lung development in babies
ect.,
Omega 3 fatty acids
polyunsaturated fatty acids commonly found in fish oils that are beneficial to cardiovascular health
- low consumption
- alpha-Linolenic Aid
1.1 gram DG
main types of O3
EPA- fish fish oil supplements
DHA fish eggs breastmilk
ALA- live convert to EPA AND DHA
flaxseed chia walnut wheat germ
flaxseed
Up to1 tablespoon oil a day
Ground flaxseed
Fortified foods
Flaxseeds- fiber
omega 6 fatty acids
high consumption
see-plants oils
soy safflower, grain fed beef darm raised seafood
Linoleic
Omega 6:Omega 3 ratio
Average American Diet: 20:1
DRI- 10:1
Best to limit chronic disease 4:1

Grass fed animals- 2:1 (18:1 grain fed)
Omega-3 or Organic Eggs- 1:1 (15:1 regular eggs)
Canola oil- 2.5:1
Flax oil- 1: 3.5
Wild caught seafood 1:11
Walnuts- 4:1
omega 3 needed f
growth and development
-brain tissue
regulates inflammation
- high Omega 6 pro-inflammation
-aging
whAT TO DO
Variety of oils
Increase monounsaturated (canola/olive/nuts)
Moderate poly & saturated
Lower saturated if necessary (high fat meats, cheese, processed)
Trans fat as low as possible (processed foods)
Increase omega 3 when you can (fish, grass fed meats, eggs, walnuts 9 (nuts
Type or amount ??
- unsaturated is more healthy
Lipoprotein interactions
1. Chylomicrons carry absorbed fat to body cells, 2. VLDL carries fat taken up from the blood stream by the liver and made by the liver to body cells.
3. LDL arises from VLDL and carries mostly cholesterol to cells.
4. HDLA arises from body cells, mostly in the liver adn intestines, as well as particles that bud off other lipoproteins. HDL carries cholest from cells to other lipoproteins and to the liver for excretion.
Cholesterol
A type of fat made by the body from saturated fat; a minor part of fat in foods.
- sterol
liver produces
-hormones, vitamin D cell function Bile
foodsources
-- animals- beef, pork ,egg, yolk, fish, poultry, dairy, butter, lard
--< 300mg a day dietary intake
Calculating % Calories From Fat
85 grams total fat, 1860 calories
85 x 9 calories/gram = 765 calories 1860 = 41% of total calories from fat

36 grams saturated fat, 1860 calories
36 x 9 calories/gram = 324 calories 1860 = 17% of total calories from saturated fat
calculating fat grams
Calorie goal, % fat goal
1600 calories, 25% of calories from fat
1600 x .25 =400 calories 9 calories/gram = 44 grams a day
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