Fat Flashcards
Functions of fat
Energy
Adipose tissue
Fat soluble vitamins
Essential fatty acids
Fat : energy
-concentrated source
(1g = 9kcal)
-excess fat is stored in body: provides energy reserve for when energy intake is restricted
Adipose tissue
- surrounds and protects vital organs (e.g. heart, kidneys)
- provides insulating layer under skin to preserve body heat and protect skeleton
Fat soluble vitamins
Provides and helps body to absorb and use the fat soluble vitamins (A, D, E, K)
Types of fat
Saturated
Unsaturated
Types of unsaturated fat
Monounsaturated fat
Polyunsaturated fat
Saturated fats
- associated with CHD and stroke b/c they increase the amount of cholesterol produced by the body - the cholesterol may be deposited on the artery walls leading to the heart or brain
- found mainly in animal foods
Saturated fat sources
Red meat (beef, lamb, pork) Processed meats (salami, sausage rolls) Dairy products (butter, cheese, cream, yoghurt) Other (egg, coconut*) [*only plant food]
Monounsaturated fat sources
Olives, olive oil and it’s products
Avocado
Polyunsaturated fat sources
Nuts and pulses Seeds Sunflower oils and spreads Oily fish* [*only animal food]
Essential fatty acids
- body can make most of its own
- omega 3 & 6 cannot be made in body therefore it’s essential we include them in our diets
- help reduce risk of CHD and stroke
- omega 3 is found in oily fish so its important to eat 1 portion a week
Oily fish examples
Mackerel
Salmon
Tuna
Sardines
Trans fats
- formed when oils are hydrogenated to make a more solid and versatile product
- hydrogenated veg oils are often found in ready-made buns, cakes and biscuits
- some theories suggest that trans fats can contribute to CHD
Potential effects of a deficiency of fat in the diet
- hair growth on body to compensate for lack of insulation under the skin
- difficulty in absorption and using the fat soluble vitamins
- weight loss, which if extreme, can impact on various body systems
