Fat Flashcards
What does fat provide to the body
Energy, insulation, protects vital organs, essential fats.
Fat intake for women, saturated and total
Total 70g , saturated 20 g
Men fat intake saturated and total
Saturated= 30g, total =95g
Unsaturated fat categories
Monounsaturated, polyunsaturated
Saturated fat sources animal and vegetable
Animals- butter, sweet foods, meat fat
Vegetables - coconut oil, palm oil, vegetable oil.
What is Trans-fats
Vegetable oils processed into a solid. Hydrogenated fat makes the fat less healthy.
Where is trans fat found
Processed food, meat and dairy
How to avoid trans fat
Choose low fat dairy, lean meats,
Advantages of trans fat
Increases shelf life, improves flavour
What will trans fat appear as on a label
Partially hydrogenated vegetable oil/fats
Polyunsaturated fats examples
Soya, corn, seeds, vegetables
Monounsaturated examples
Olives, almonds, hazelnuts, avocados
Omega 3 importants
Essential fatty acid, good fat, prevents blood clots, heart health,
What can omega 3 be found in
Oily fish, walnuts, soya
Omega 6
Poultry, eggs, cereals, nuts
Visible fats examples
( fat you can visible see) Butter, vegetable oil, fat you can see on meat.
Invisible fats examples
( fat hidden within a product) Milk , cheese, ice cream, pork pies, yogurt
What are the 3 good fats
Monounsaturated, polyunsaturated, omega-3
What are the two bad fats
Saturated, trans-fats
Health aspects of good fats
Improve concentration, keep joint healthy, general well-being
Health aspects of bad fats
Heat disease
Sate of bad fats (liquid solid gas)
Most at liquid
Sate of bad fats (liquid solid gas)
Most at room temperature
Sources of good fats
Plants, fish oil
Sources of bad fats
Animals, coconuts
How much energy per grams of fats
9kcals
What can be caused from a diet too high in fat
Weight gain, heart disease, stroke, type 2 diabetes, obesity, cancers
Too little fat can cause
Fatty food cravings, depression, dry nails and hair.
What is atherosclerosis
In high levels of cholesterol fatty deposits are left on the artery walls that harden and cause atherosclerosis
What can atherosclerosis lead to
Restricted blood flow, blood clots, blocking blood to brain and heart.
What is plant sterols and stanols
Found in plants that have a cholesterol lowering effect on the body
What is plants sterols found in
Milk, spreads, yogurt
What vitamins are found in fat
A D E K
What are fats made up of and form
Fatty acids and glycerol in the for. Triglycerides
What are fatty acid chains made from
Carbon + hydrogen
What is the deference between saturated and unsaturated
How carbon atoms bond with the hydrogen atoms in fatty acids
Examples of monounsaturated
Avocado , nuts, olive oil
Examples of polyunsaturated fats
Nuts fish
