Diet and Good Health Flashcards
functions of fat
Energy
Insulation
Carries fat soluble vitamins
Important for hormone production
Protects vital organs
Examples of fat soluble vitamins
K, A, D, E
Which food source contains the most concentrated form of energy: protein, carbohydrates or fat
Fat
How much of our energy intake should come from fat
No more than 1/3
2 types of unsaturated fat
Polyunsaturated
Monounsaturated
Polyunsaturated vs monounsaturated fat
Poly= more than one c=c double bond
Mono= only one c=c double bond
Which type of fat is generally better for you
Unsaturated
3 differences between saturated and unsaturated fats
Saturated are generally unhealthier
Saturated are normally solid at room temperature, unsaturated are normally soft/ liquid at room temperature
Generally saturated fat is from animal sources whilst unsaturated are from plant sources
Which out of saturated and unsaturated fat is usually solid at room temperature
Saturated
Unsaturated is soft/ liquid at room temperature
Which out of saturated and unsaturated fat generally comes from animals sources
Saturated
Unsaturated is normally from vegetable sources
Examples of foods containing unsaturated fat
Normally vegetables sources e.g nuts and oils
Examples of foods containing saturated fat
Normally animal sources e.g processed meat, butter, lard and cheese
Which out of saturated and unsaturated fat can have at least one c=c double bond
Unsaturated
(Polyunsaturated= more than one double bond, monounsaturated= only one double bond)
What 2 things are fats made up of (think back to biology and enzymes)
Fatty acids and glycerol
The fatty acid chains are made up of carbon and hydrogen and the difference between saturated and unsaturated is whether it has just single c-c bonds or double c=c bonds as well)
2 essential fatty acids
Omega-3
Omega-6
(Our body can’t produce them in sufficient amounts so they must be included in our diet)
1 reason why omega-3 is good
Helps with brain function
1 reason why omega-6 is good
Helps lower cholesterol levels
2 foods that contain omega-6
Poultry (e.g chicken)
Nuts
2 consequences of excess fat in diet
Weight gain and obesity-> increased risk of type-2 diabetes
Increased blood cholesterol levels (from saturated fat)-> increased risk of heart attack
2 consequences of fat deficiency in diet
Less insulation- get colder faster
Less fat- soluble vitamins can be absorbed causing vitamin deficiencies
What are the two types of cholesterol and what’s the difference
High- density lipoprotein (HDL)
Low- density lipoprotein (LDL)
High levels of LDL can build up in arteries causing coronary arteries (worse type)
HDL carries high levels of cholesterol from other parts of body back to liver to be processed and removed (better type)
Which type of cholesterol is better for you
HDL (helps get rid of cholesterol from your body but LDL builds up in the arteries causing coronary heart disease)
Which type of cholesterol is worse because it builds up in the arteries causing coronary heart disease
LDL
1 consequence of excess protein in diet
Lots of pressure and strain on liver and kidneys (organs that process protein)