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25 Cards in this Set
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Hidden fats |
Hidden Fats. Some fats, while not obviously visible, are present in various foods. These include the heart-healthy monounsaturated and polyunsaturated fats in nuts, seeds and avocados, as well as the less healthy saturated fats present in whole milk and dairy products like cheese, cream and yogurt. |
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Triglycerides |
What we refer to as fat. Consist of one glycerol and Three fatty acids. The structure of the fatty acid is what determines the type of fat, saturated, unsaturated or trans fat |
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Saturated fats |
Fully saturated with hydrogen atoms and contains only single bonds between carbon atoms. Are higher in animal fats found in red meat, Butter, lard. Are solid at room temperature, increased risk of developing heart disease |
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Unsaturated fats |
Are missing hydrogen and contain at least one double bond between the carbon, Bend at the double bond site changing shape, liquid at room temperature susceptible to spoilage, higher in plant oils, associated with lower risk of heart disease |
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Monounsaturated fatty acids |
Have one double bond, found in canola, Olive and peanut oils nuts and avocados |
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Polyunsaturated fatty acids |
Contain more than one double bond, named according to the location of the first double bond.
Omega-6 Bond at six carbon found in corn, safflower and soybean oils Omega-3 bonds at 3 carbon, found Anna Flax Seed, and canola oils, nuts and avocados |
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Essential fatty acids |
The body needs fatty acids and can make all but two: Alpha -linolenic acid (omega-3) and linoleic acid (omega-6). These are essential and have to be consumed in the diet |
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Hydrogenation |
Hydrogenation, complete or partial, is a chemical process in which hydrogen is added to liquid oils to turn them into a solid form. Partially hydrogenated fat molecules have trans fats, and they may be the worst type of fat you can consume. |
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Trans fats |
are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. |
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Tropical oils |
Coconut, palm kernel or palm oil. Like all fats and oils, these three oils contain various types of fatty acids but, unlike other plant oils, they contain a great deal of saturated fatty acids. |
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Atherosclerosis |
The build-up of fats, cholesterol, and other substances in and on the artery walls. |
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Transporting lipids in the blood |
lipids are wrapped in protein and phospholipids to form lipoproteins for transport. |
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What are the four types of lipoproteins |
1. Chylomicrons 2. Very-low-density lipoprotein 3. Low-density lipoproteins (bad) 4. High-density lipoproteins (good) |
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Chylomicrons |
Made in the small intestine, they carry triglycerides and deliver them to various cells of the body ( where the triglycerides are used for Energy) |
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Very-low-density lipoprotein (VLDL) |
Made in the liver, also deliver triglycerides to cells for Energy or storage |
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Low-density lipoproteins (LDL, bad) |
Contain mostly cholesterol which they deliver to cells, bad cholesterol. Having hi levels in the blood is associated with an increase risk of heart disease, deposits as plaques in coronary artery is causing arteriosclerosis. |
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High-density lipoproteins (good) |
Pick up cholesterol from cells and transports it to the liver where can be eliminated, good cholesterol. Hi levels of HDL in the blood is associated with a reduction of the risk of heart disease (they vacuum up the bad cholesterol) |
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Discussed the role of cholesterol in the body |
Cholesterol is a part of the cell membranes and starting materials for making other molecules. Helps absorb fat soluble vitamins, lightweight long term storage of energy, insulation, cushioning, lubricant for skin and hair oils |
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Discuss Foods that are good sources of essential fatty acids |
Fish, flaxseed, walnuts, canola oil, avocado |
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Essential fatty acids |
are needed for normal structure and function of cell membranes, also used to make hormone like substances which regulate blood clotting, blood pressure and immune function |
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Describe fat and cholesterol recommendations for adults |
DRI/AMDR: 20-35% of total calories from fat Cholesterol: less than 300 mg/day Saturated fats: less than 10% of total calories Trans fats: avoid |
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Foods to increase and Foods to limit for meeting the recommendation of fat and cholesterol |
-Eat fish high in Omega-3 -eat nuts high in Omega-3, fiber, antioxidants, and protein. - eat fruit, veggies, seeds, cereals, legumes high in plant sterols that can decrease total cholesterol - oatmeal, brown rice, grains -dark chocolate, it has phytochemicals -eat soy ( soy milk, soy sauce, tofu) |
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Discuss fat recommendations for children ages one to 3 years and the reasons for them |
Children need more fat to allow for growth and brain development. Ages 1-3 years need 30-40% of total calories from fat |
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Phospholipids |
Made of glycerol and 2 fatty acids plus a phosphate group. Can mix in both oil and water, present and small amounts in food and in the body. Main component of cell membranes made in liver as needed |
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Sterols |
Multiple chemical rings. cholesterol is best known example. Cholesterol is made in the liver and consumed in the diet ( found it and beef, porch, chicken, fish, eggs and dairy) used to make cell membranes, myelin sheath, steroid hormone |
