Term
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Definition
Fats are concentrated source of energy:
o provide 9 calories per gram vs. 4 calories per gram for carbohydrate and protein
Fats carry essential fatty acids, fat-soluble vitamins, and healthful phytochemicals
Fats, dependent on type and amount in the diet, can have positive and negative health effects
Saturated fats and trans fats raise blood cholesterol levels more than other fats |
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Term
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Definition
- Type of fat is more important than total fat
- Keep fat intake to 20-35% of total caloric intake
o When > 30% fat sources should emphasize foods rich in unsaturated fats
- Excessive caloric intakes, particularly calories from fat, promote weight gain and obesity
- High fat diets often low in nutrient density
- Healthy diets depend on types of fat consumed and overall quality of diet |
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Term
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Definition
- Insoluble in water
- Chemical group lipids
- Lipids include: Fats = 98% of lipid in our food and body |
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Term
| Lipids: Structure and sources |
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Definition
Triglycerides
- 3 fatty acids + 1 glycerol molecule
- essential fatty acids (linoleic & linolenic), fat soluble vitamins |
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Term
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Definition
Fats in foods supply energy and fat-soluble nutrients
- 9 calories per gram
- essential fatty acids (linoleic acid and alpha-linolenic acid)
- fat-soluble vitamins A, D, E, and K
Fats increase the flavor and palatability of foods
- fats absorb and retain flavor so fats give flavors to food
Fats contribute to the sensation of feeling full
- fats stay in stomach longer
- are absorbed over a longer period of time
Fat is a component of cell membranes
- fats give cell membranes flexibility and integrity
- regulate the transfer of nutrients |
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Term
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Definition
-Storage form of energy (adipose tissue)
o 3,500 calories per pound
o Excess calories from fat stored in adipose tissue (97% efficient)
o Excess calories from carbohydrate and protein
- Limted conversion to glycogen
- Incorporated into triglyceride and stored as fat in adipose tissue
- Fat cushions kidneys and heart
- Fat protects the organs and insulates the -> temperature regulation |
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Term
| Saturated and Unsaturated Fats |
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Definition
Saturated fatty acids have maximum hydrogen possible
- Saturated with hydrogen
- Solid at room temperature
Fatty acids with less hydrogen are unsaturated
- Liquid at room temperature
- Plant foods are the source of most unsaturated fats
- “Monounsaturated” if one bond is unsaturated
- “Polyunsaturated” if two or more bonds unsaturated |
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Term
| Polyunsaturated Fatty Acids |
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Definition
Omega-6 Fatty Acids -> linoleic
- Linoleic acid is an essential fatty acid
- Americans consume a disportionate amount of linoleic acid
Omega-3 Fatty Acids -> linolenic
- Linolenic acid is an essential fatty acid
o EPA
o DHA
- Found in walnuts, flaxseed, canola oil, and soybeans
- Best sources are marine oils due to content of DHA and EPA
Omega-6 and Omega-3: two main types of fats, should be 4-1 ratio |
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Term
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Definition
DHA and EPA in fish oils
Regular consumption of omega-3 fatty acids:
o decreases risk of heart attack
o protects against irregular heart beat and sudden death
o decreases plaque formation in arteries
o lowers high blood pressure
o decreases the risk of stroke |
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Term
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Definition
- makes unsaturated fats more solid and stable
- can improve taste and texture
- chemical bonds are “saturated” w/ hydrogen
- body processes like a saturated fat
- structure of fat changed from a naturally occurring “cis” to a “trans” configuration
- present in many margarines, shortenings, and processed foods |
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Term
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Definition
- Trans fatty acids raise blood cholesterol levels more than any type of fat
- Trans fat comes from hydrogenated vegetable oils
- They are more stable and have longer shelf life
- Nutrition Facts Panels must include the trans fat content of food products by January 1, 2006 |
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Term
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Definition
Cholesterol found only in animal products
Cholesterol comes from two sources:
o 2/3 produced by the liver
o 1/3 comes from the diet
Cholesterol is not an essential nutrient
Cholesterol:
o is found in every cell in your body
o serves as the building block for estrogen, vitamin D and testosterone
o is a major component of nerves and the brain
o cannot be used for energy |
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Term
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Definition
- Imitate taste, texture, and cooking properties of fats with fewer calories
- When used in food products reduces total fat content of food item
- Can help in lowering fat content of overall diet |
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Term
| Synthetic Fats and Fat Replacers |
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Definition
Olestra/Olean
o different configuration from triglycerides
o not digested or absorbed by body
o dramatic caloric reduction in food products when used as fat replacer
o sensory qualities of fat
o heat stable |
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Term
| Dietary Fat and Chronic Disease |
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Definition
Coronary Artery Disease
Risk Factors:
o smoking, sedentary lifestyle, stress, diabetes, elevated cholesterol, hypertension, family history, gender (male)
o obesity, body fat distribution, homocysteine levels
o Cancer
o Type II Diabetes Mellitus
o Hypertension |
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Term
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Definition
- HDL “good” cholesterol (High Density Lipoprotein)
- LDL “bad” cholesterol (Low Density Lipoprotein) |
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Term
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Definition
- Primary carrier for cholesterol in the blood
- Associated with increased risk for heart disease
- Elevated levels injure arteries and promote plaque formation/progression of CHD |
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Term
| HDL or “Good” Cholesterol |
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Definition
- Associated with reduced risk for heart disease
- Plays a role in transporting cholesterol away from arterial walls |
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Term
| Fat and Cholesterol Intake |
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Definition
- Current recommendations call for 20-35% of total calories from fat
- Intake of trans fats and saturated fats should be low
- Americans encouraged to increase consumption of EPA and DHA by eating fish more often
- Saturated fat intake recommended < 7%
- Cholesterol intake < 200 mg a day |
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