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NUTRIENTS & ENERGY > FAT > Flashcards

FAT Flashcards

1
Q

What are the DIETARY GUIDELINES for fat?

A

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

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2
Q

FUNCTIONS of fat:

A
  • High source of ENERGY
  • PROTECTION of organs
  • Component of CELL MEMBRANES
  • ADIPOSE tissue (long term energy store)
  • Fat soluble vita
  • Omega 3&6
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3
Q

Sources of VISIBLE fats:

A
  • Fat on meat

* Lard

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4
Q

Sources of INVISIBLE fats:

A
  • Meat
  • Cheese
  • Cream
  • Oily fish
  • Milk
  • Egg Yolk
  • Biscuits/cakes/pastries
  • Avocado
  • Nuts
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5
Q

Fat is a……?

A

TRIGLYCERIDE made up of GLYCEROL and fatty acid tail

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6
Q

3 groups of fat?

A
  • Saturated
  • Polyunsaturated
  • Monounsaturated
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7
Q

What are saturated fats?

A
  • No double bonds between atoms
  • Contain saturated fatty acids
  • They have a linear shape
  • They RAISE BLOOD CHOLESTEROL
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8
Q

Where can they be found?

A
  • Red meat
  • Butter
  • Cheese
  • Milk
  • Eggs
  • Coconut Oil
  • Palm oil
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9
Q

What are monounsaturated fats?

A
  • One double bond between carbon atoms
  • Healthier than unsaturated
  • Keep LDL levels low & HDL levels high
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10
Q

Where can they be found?

A
  • Avacados
  • Cashews
  • Peanuts
  • Oleic Aid (found in Olive Oil)
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11
Q

What are Polyunsaturated fats?

A
  • 2 or more double bonds between Carbon atoms

* They go rancid quicker than monounsaturated fats due to this when exposed to air & sunlight

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12
Q

Where can they be found?

A
  • Corn oil
  • Soya oil
  • Sunflower oil
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13
Q

What is Cholesterol?

A
  • A type of fat

* It does not produce any energy

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14
Q

Where is it found?

A
  • In all animal cells & tissues

* Produced in the liver & transported around the body by lipoproteins

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14
Q

What are LDLs?

A
  • LOW DENSITY PROTEINS
  • BAD
  • linked to CHD
  • stores cholesterol in blood stream
  • stores plaque on the artery wall
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15
Q

What are HDLs?

A
  • HIGH DENSITY LIPOPROTEINS
  • GOOD
  • regulates LDL Storage
  • promotes excretion
  • helps prevent CHD
16
Q

What is Hydrogenation?

A

A process used to turn Vegetable oil into solid fat

17
Q

Why do they do it?

A
  • To improve shelf life

* To prevent oxidation

18
Q

How does it work?

A

Vegetables are hardened by Hydrogen gas. Double bonds are converted to since bonds to make saturated fats

19
Q

What are it’s uses?

A

Partially hydrogenated oil is used in baking & processed foods

20
Q

Where are EFA’s found?

A
  • Consumed in diet as body is unable to make them

* Poly unsaturated fats

21
Q

What are they?

A
  • OMEGA 3 = Alpha linolenic acid

* OMEGA 6 = linoleic acid

22
Q

What can they be converted to?

A 
• OMEGA 3 - 
Eicosapentanoic acid 
Docosahexaenoic
• OMEGA 6 -
Arachidonic acid
23
Q

What does OMEGA 3 do?

A
  • Coverted to EPA which is needed for nerve function/CHD prevention
  • Produces DHA which aids brain function & development of nervous system
24
Q

Where is it found?

A
  • Rapeseed oil
  • Mustard seeds
  • Pumpkin seeds
  • Green leafy veg
  • Oily fish
  • Walnuts
  • Soya beans
25
Q

What does OMEGA 6 do?

A
  • Converted to arachidonic acid which is used to make prostaglandins used for blood clotting
  • Regulates body cholesterol metabolism
26
Q

Where is it found?

A
  • Sunflower oil
  • Corn
  • Soya beans
  • Pumpkin seeds
  • Oily fish
27
Q

What’s a TRANS FATTY ACID?

A
  • Hydrogen atoms are at the opposite side of the double bind
  • This gives them a linear appearance like sat fats
28
Q

What is a CIS FATTY ACID?

A
  • Have the hydrogen atoms both on he same sides

* This causes it to appear bent

NUTRIENTS & ENERGY (5 decks)

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