Nutrition Ch.3 - Fats
triglycerides are stored as:
adipose tissue
recommended % kcal/day of saturated fat in diet:
less than 10%
recommended amount of dietary cholesterol/day:
less than 300 mg/day
Linolenic acid (omega 3) RDI:
- 1.6 g/day for men - 1.1 g/day for women
Linoleic acid (omega 6) RDI:
- 17 g/day for men - 12 g/day for women
Essential Fatty Acids
- Linoleic (omega-6) - Linolenic (omega-3) • aid in: - tissue strength - cholesterol metabolism - blood clotting - heart action
what are the 5 classes of fats?
- Lipids - Glycerides • Triglycerides - Fatty acids - Lipoproteins - Adipose Tissue
Unsaturated fatty acids
- Not completely filled with hydrogen - Less heavy, less dense - Monounsaturated - Polyunsaturated
Linolenic (omega-3) fatty acids aid in:
- tissue strength - cholesterol metabolism - blood clotting - heart action
why are saturated fats 'bad'?
...
why are unsaturated fats better?
...
recommended % kcals/day of fat in diet:
20% to 35%
Healthy diet guidelines for fat:
20% to 35% of total kilocalories • Less than 10% from saturated fat • Dietary cholesterol - 300 mg/day
Triglycerides are stored as:
Adipose Tissue
what are lipids?
Chemical form of (name for) fat & fat related compounds (phospholipids)
Saturated fatty acids means...
Filled or "saturated" with hydrogen
which cholesterol can be manipulated by exercise?
HDL, 'good', high-density lipoprotein, exercise typically shown to increase HDL
which cholesterol can be/is manipulated by diet?
LDL
linoleNIC
Omega 3
Americans in general have a lopsided ratio of linoleic (Omega-6) vs. linolenic (Omega-3) fatty acids, to fix the ratio from 8:1 - 12:1 to more like 2-3:1, increase intake of:
Omega 3 fatty acids.
linolEIC
Omega 6
where does cholesterol come from?
animal products/foods, like egg yolks, liver, kidney, meat in general.
diets completely devoid of fat are equally as unhealthy as diets high in fat, because
fat is an essential part of the diet
what is the dietary importance of fats?
long term fuel for energy
Triglycerides
made up of 1 glycerol & 3 fatty acids. Glycerol forms the backbone of triglycerides. • Major part of cell membranes • Allows transport of fats through blood • Stored as Adipose Tissue
is cholesterol a fat?
no, it's a fat-related compound. Lipoproteins.
Lipoprotein is
trasport fats, a lipid & a protein attached
Dietary Guidelines for Americans
• Control saturated fat and cholesterol • Use only lean cuts of all meats; use more poultry and seafood • Limit eggs to two or three per week (egg whites are fine, the yolks are high chol.) • Use low-fat or fat-free milk and milk products • Avoid adding too much fat in food preparation
LDL
• Fat from diet to body • Less protein, more fat • Manipulated by diet
what is cholesterol?
• Lipoproteins - Not a fat • A fat-related compound - From animal foods • Egg yolks • Liver, kidney • Meats - Synthesized (chemically made) in the liver
Functions of Fat in the Body (7)
• Secondary source of energy = 9kcal / gram • Body temperature regulation • Shock absorption • Fat soluble vitamins • Neuromuscular reactions • Cell membrane structure • Provides satisfaction
HDL
• Transports fat from body to liver • is more protein, less fat • Manipulated by exercise