Fat Flashcards
Much of the fats and oils in the diet are in the form of …
TRIGLYCERIDES
…. are the building blocks of most lipids
Fatty acids
Saturated
Solid fat deposits in animals
Unsaturated
oils of vegetables , seeds , and fish
Cant syntheid in body
alpha - linolenic acid, an omega 3 fatty acid
linoleic acid an omega 6 fatty acid
Other sources of dietary fatty acids include ….
PHOSPHOLIPIDS and CHOLESTEROl
The human body makes the majority of its own ….
CHOLESTEROl
is a steroid compound that has critical roles in metabolism.
Cholesterol
Lipids are found predominantly in
butter, oils , meats , dairy products , nuts and seeds
Great sources of fat
- Avocado
- olives and extra virgin olive oil
- raw, unsalted nuts and seeds
- nut and seed butters
- cold water fish
Saturated fats
Occur naturally in some animal product
This includes meat, poultry, eggs, and dairy items, such as cheese, cream, and whole milk
Palm, coconut , and other tropical oils
are made when liquid oils get turned into solid fats
Trans fats
liquid oils get turned into solid fats
Hydrogenation
Trans fats are found in a lot of …..
processed foods
You should limit … and avoid ….
saturated fats
trans fats
Bad fats found in
Fast food, fried foods, and snack foods.
Bad fats proplem
These bad fats increase your LDL (bad) cholesterol levels
They decrease your HDL (good) cholesterol levels
may help lower your total cholesterol level
Good fats
Monounsaturated fats
are found in canola, olive, and peanut oils
Polyunsaturated fats are found in
Vegetable oils like corn, sunflower, and safflower oil
Soybeans, legumes, grains, and nuts
Sesame and sunflower
Omega 3 fatty acids (linolenic acid)
Found in seafood
Flaxseeds, flaxseed oil, and walnuts
Avoid
Fast food → Trans fats
Fried foods
Limit the amount of ….
red meat
Use … when you are baking
canola oil
Use … when you are cooking
olive oil
Make healthier snack choices
Eat a small handful of unsalted peanuts or edamame (soybeans) instead of potato chips
Try a serving of ….. on your sandwich or in your salad
avocado
….. also are good on salads.
Nuts and garbanzo beans
Use ….. instead of butter
liquid or soft tub margarine
Have no trans fat
margarine
One gram of CHO contains … calories
4 kilo
One gram of Fat contains … calories
9 kilo
… are converted into fatty acids
carbohydrates
Human can only store
Glucose as glycogen in the liver for about 12 hours
Building blocks of cell membranes
Fat
EFA are used to synthesize …
eicosanoids
Fats carry fat soluble nutrients and disease fighting …
phytochemicals
… makes food taste good
fat
Add a rich, creamy texture,
Precursors to hormones
Cholesterol is precursor to
- Sex hormones
- Mineralocorticoids
- Glucocorticoids
- Vitamin D
Cholesterol is the starting material for ….
bile acids