Fat

Question 1

What is the primary function of fat that our body uses as a nutrient?

Answer 1

It is our body’s most concentrated source of energy

Question 2

Why is it called concentrated energy?

Answer 2

per gram it provides more than twice as many calories as carbohydrates.

Question 3

Name some secondary functions of fat in the diet.

Answer 3

Helps regulate body temperature and growth
Keeps food in the stomach longer so you don’t feel hungry as quickly
Body stores it as fat and provides insulation from cold and it protects the organs from injury
Necessary for absorption of fat-soluble vitamins

Question 4

What is cholesterol?

Answer 4

Waxy substance that is part of every cell of the body

Question 5

What are 2 sources of cholesterol?

Answer 5

Dietary cholesterol is what is found in our food (only animal sources) & it is also produced in our body

Question 6

What is the relationship between cholesterol and fat?

Answer 6

Cholesterol is found only in foods that come from animals. Saturated fat is also found in foods that come from animals. Therefore, foods from animals contain saturated fat (unhealthy fat) and cholesterol. Cholesterol is not a fat.

Question 7

How does cholesterol affect your health?

Answer 7

Cholesterol is necessary for cells. Your tissue produces about 75% of the cholesterol in the body and about 25% comes from the food you eat. Diets high in animal fats & cholesterol increase your risk for heart disease.

Question 8

What are 3 categories of fat?

Answer 8

Saturated
Unsaturated
Trans

Question 9

Name some food sources of saturated fat.

Answer 9

Animal products: milk, dairy, eggs, meat, chicken, coconut and palm oil

Question 10

Name some properties of saturated fat.

Answer 10

Solid at room temperature

Molecular structure contains no double bonds

Question 11

Name some food sources of unsaturated fat.

Answer 11

Plant products: olive oil, peanut oil, vegetable oil, canola oil, sunflower oil, corn oil, safflower oil

Question 12

Name some properties of unsaturated fat.

Answer 12

Liquid at room temperature
Molecular structure contains one or more double bonds. one double bond is a monounsaturated fat
more than one double bond is polyunsaturated fat

Question 13

Name some food sources of trans fat.

Answer 13

Margarine, shortening, cookies, frozen pizza, crackers, cakes, fried foods, donuts, chips, candy, frozen dinners, etc.

Question 14

What are trans fats (how are they produced)?

Answer 14

Manufacturers turn liquid oils into solid fats. Shortening and hard margarine. Manufacturers create trans fats through hydrogenation (a process by which vegetable oils are converted to solid fats simply by adding hydrogen atoms). Double bonds are broken and replaced with single bonds and opens up a place for hydrogen atoms to be added.

Question 15

What is the danger associated with trans fats?

Answer 15

Like saturated or animal fats, trans fats contribute to clogged arteries. Clogged arteries are a sign of heart disease; they increase your risk of both heart attack and stroke. Trans fat is also associated with raising your level of bad cholesterol and lowering your level of good cholesterol

Question 16

What type of fat is the unhealthiest/healthiest?

Answer 16

unhealthiest is trans fat

healthiest unsaturated fat

Question 17

How many calories are in one gram of fat?

Answer 17

9 calories per gram of fat

Question 18

What percentage of daily calories should come from total fat?

Answer 18

20-35% or less of your daily calories should come from fat

Question 19

What percentage of daily calories should come from saturated fat?

Answer 19

10% or less of your total fat intake should come from saturated fat

Question 20

What is the function of fat in cooking and food?

Answer 20

Adds flavor, texture, moisture, creates a feeling of fullness

Question 21

Describe ways for reducing fat in the diet?

Answer 21

Switch to low-fat or fat-free dairy (milk, cheeses, etc.)
Trim fat from meat or use lower fat versions 85/15 or 90/10
Check nutrition facts panel for total fat
Choose to bake, broil, grill instead of frying
In baked goods substitute applesauce or fruit puree for oils

Question 22

Describe how to substitute healthy fats for the unhealthy fats when eating and cooking.

Answer 22

Choose healthier oils when cooking, such as canola oil when baking (when it calls for liquid) and olive oil when cooking Substitute yogurt (fat-free) or sour cream (fat-free) for mayo in salads or choose low-fat or fat-free mayo

Question 23

How much should you limit trans fat in your daily diet?

Answer 23

Less than 1% of daily calories from trans fat

Question 24

What is the suggested upper guideline for dietary cholesterol in your daily diet?

Answer 24

300 mg daily

Question 25

Where do we get cholesterol in our diet?

Answer 25

Foods of animal sources; meat, dairy, eggs, etc.

Question 26

What is the molecular structure of fats?

Answer 26

COOH + chain of carbon and hydrogen atoms

Question 27

What are the healthiest fats and the source of those fats?

Answer 27

Omega-3 and Omega-6 are polyunsaturated fats

sources of these healthy fats are: flaxseed, soybeans, almonds, walnuts, canola oil, soybean oil

Question 28

How is fat digested and absorbed in the body?

Answer 28

Digestion begins in the mouth (mechanical - chewing) and enzyme (chemical - lingual lipase). 
Stomach fat is mechanically churned and chemically broken down with gastric lipase.
Small intestine (site of absorption of nutrients) chyme from stomach enters and bile from the gallbladder emulsifies fat as well as pancreatic lipase.  
Short chain fatty acids enter the bloodstream (absorption) and long chain fatty acids are delivered throughout the body to cells with the help of transport carriers (lipoproteins - parts of cholesterol)

Question 29

What is atherosclerosis?

Answer 29

Arterial narrowing caused initially by damage then by plaque buildup. Plaque is a product of cholesterol. It greatly increases your risk of heart disease

Question 30

What lifestyle habits can decrease your risk of high cholesterol?

Answer 30

Watch your intake of saturated fat & trans fat
Limit your cholesterol intake (dietary cholesterol)
Eat more fish
Eat more plants
Include antioxidant and phytochemical foods
Get plenty of exercise
Drink alcohol in moderation
Include all of these steps to some degree