FAT Flashcards
What are the DIETARY GUIDELINES for fat?
WOMEN = no more than 76g a day
MEN = no more than 100g a day
COMA recommends no more than 35% of daily energy should come from FAT.
No more than 11% from SATURATED FATS
FUNCTIONS of fat:
- High source of ENERGY
- PROTECTION of organs
- Component of CELL MEMBRANES
- ADIPOSE tissue (long term energy store)
- Fat soluble vita
- Omega 3&6
Sources of VISIBLE fats:
- Fat on meat
* Lard
Sources of INVISIBLE fats:
- Meat
- Cheese
- Cream
- Oily fish
- Milk
- Egg Yolk
- Biscuits/cakes/pastries
- Avocado
- Nuts
Fat is a……?
TRIGLYCERIDE made up of GLYCEROL and fatty acid tail
3 groups of fat?
- Saturated
- Polyunsaturated
- Monounsaturated
What are saturated fats?
- No double bonds between atoms
- Contain saturated fatty acids
- They have a linear shape
- They RAISE BLOOD CHOLESTEROL
Where can they be found?
- Red meat
- Butter
- Cheese
- Milk
- Eggs
- Coconut Oil
- Palm oil
What are monounsaturated fats?
- One double bond between carbon atoms
- Healthier than unsaturated
- Keep LDL levels low & HDL levels high
Where can they be found?
- Avacados
- Cashews
- Peanuts
- Oleic Aid (found in Olive Oil)
What are Polyunsaturated fats?
- 2 or more double bonds between Carbon atoms
* They go rancid quicker than monounsaturated fats due to this when exposed to air & sunlight
Where can they be found?
- Corn oil
- Soya oil
- Sunflower oil
What is Cholesterol?
- A type of fat
* It does not produce any energy
Where is it found?
- In all animal cells & tissues
* Produced in the liver & transported around the body by lipoproteins
What are LDLs?
- LOW DENSITY PROTEINS
- BAD
- linked to CHD
- stores cholesterol in blood stream
- stores plaque on the artery wall
What are HDLs?
- HIGH DENSITY LIPOPROTEINS
- GOOD
- regulates LDL Storage
- promotes excretion
- helps prevent CHD
What is Hydrogenation?
A process used to turn Vegetable oil into solid fat
Why do they do it?
- To improve shelf life
* To prevent oxidation
How does it work?
Vegetables are hardened by Hydrogen gas. Double bonds are converted to since bonds to make saturated fats
What are it’s uses?
Partially hydrogenated oil is used in baking & processed foods
Where are EFA’s found?
- Consumed in diet as body is unable to make them
* Poly unsaturated fats
What are they?
- OMEGA 3 = Alpha linolenic acid
* OMEGA 6 = linoleic acid
What can they be converted to?
• OMEGA 3 - Eicosapentanoic acid Docosahexaenoic • OMEGA 6 - Arachidonic acid
What does OMEGA 3 do?
- Coverted to EPA which is needed for nerve function/CHD prevention
- Produces DHA which aids brain function & development of nervous system
Where is it found?
- Rapeseed oil
- Mustard seeds
- Pumpkin seeds
- Green leafy veg
- Oily fish
- Walnuts
- Soya beans
What does OMEGA 6 do?
- Converted to arachidonic acid which is used to make prostaglandins used for blood clotting
- Regulates body cholesterol metabolism
Where is it found?
- Sunflower oil
- Corn
- Soya beans
- Pumpkin seeds
- Oily fish
What’s a TRANS FATTY ACID?
- Hydrogen atoms are at the opposite side of the double bind
- This gives them a linear appearance like sat fats
What is a CIS FATTY ACID?
- Have the hydrogen atoms both on he same sides
* This causes it to appear bent
