Fats Flashcards
how many calories are there in fat per gram?
- fat is a concentrated source of energy as it has 9 kcal per gram
what are the fat soluble vitamins?
-A,D,E,K
what are the the two essential fatty acids?
-omega 3
-omega 6
what are the 6 the functions of omega 3?
-helps prevent blood clotting which protects the heart and reduces the risk of CVD
-has anti inflammatory effects helps prevent against heart disease
-prevents diabetes and some types of cancers
-in pregnancy it is critical in foetal brain development
-lowers risk of pre-eclampsia, low birth weight and reduces the risk of premature birth
-it is also essential in formation of the retina in babies
what is the function of omega 6?
-in moderation omega 6 has a positive impact on blood LDL cholesterol which can reduce the risk of CVD
-maintains healthy bones
-helps stimulate skin and hair growth
-regulates metabolism
-helps with cell growth and development
what are some food sources of omega 3 and 6?
-omega 3 can be found in oily fish e.g. salmon and mackerel, and found walnuts
-omega 6 is in vegetables oils e.g. corn, sunflower and soya oil as well as nuts and seeds
what are the other names for omega 3 and 6?
-omega 3 is alpha linolenic acid
-omega 6 is linoleic acid
what is the structure of essential fatty acids? why are EFA’s important?
-longer chained fatty acids that contain more than one double bond between carbon atoms
-which important components for cell membranes particularly in the brain and nervous system are synthesized from these EFA’s
what is the importance of essential fatty acids during pregnancy?
-formation of the retina in foetal eye development
-critical building blocks of foetal brain and nervous system
-lowered risk of pre-eclampsia and reduced risk of pre term birth and low birth weight
what does LDL cholesterol stand for?
-low density lipoprotein
what does HDL cholesterol stand for?
-high density lipoprotein
what is blood cholesterol?
-it is a natural fatty substance in the blood which is produced in the liver and it is also in some of the foods we eat
-cholesterol is important to keep the cells in our body healthy
what is the effect of omega 3 on blood cholesterol?
-omega 3 has an overall positive effect on blood cholesterol levels as they reduce total cholesterol and my reduce harmful LDL cholesterol
-it does NOT raise HDL cholesterol
what is the effect of omega 6 on blood cholesterol?
-they are associated with lower levels of total cholesterol and harmful LDL cholesterol but also lower the blood levels of the protective HDL cholesterol
where are trans fatty acids formed?
-they are either found naturally in foods such cakes, fried foods and hard margarines
-they can also be manufactured by the hydrogenation or partial hydrogenation of plant deprived oils
what are the three types of polyunsaturated fats?
-monounsaturated fatty acid
-polyunsaturated fatty acid
-trans fatty acids
how can omega 3 levels be increased? why is this beneficial to blood cholesterol levels?
-eating one portion of oily fish per week
-this will help lower LDL blood cholesterol levels
-high levels of LDL cholesterol are associated with atherosclerosis and therefore CVD
how can omega 6 levels be increased?
-consume corn, olive and soya oil and nuts and seeds which lowers total cholesterol
-high cholesterol levels is a risk factor for CVD
how can trans fatty acid consumption be lowered?
-reduced intake of confectionary, takeaways and margarine as these foods raise cholesterol
what are the two types of fat? what are the three differences between the two?
-saturated and unsaturated fat
-saturated fats have the maximum number of hydrogen atoms in their chain which is why that are called saturated because all carbon atoms are saturated
-unsaturated fatty acids have one or more double bonds between carbon atoms and so have less hydrogen atoms
-sat fat is usually solid at room temp and un-sat fat is liquid
-sat fat is animal products and un-sat fat is plant
what are the two types of unsaturated fats? what is the difference between the two?
-monounsaturated and polyunsaturated
-monounsaturated have one double bond between the carbon atoms whereas polyunsaturated fats have more than one
what elements are fats made from?
-carbon, hydrogen and oxygen
what are some characteristics of saturated fat? what is a diet high in sat fat associated with?
-typically solid at room temperature e.g. butter and lard
-usually animal sources
-a diet high in saturated fat is associated with raised cholesterol levels and therefore increases risk of CVD
what are some characteristics of unsaturated fats?
-typically liquid at room temp e.g. olive or sunflower oil
-usually plant sources
-better for health
what is a monounsaturated fat?
one unsaturated double bond in the molecule
what is a polyunsaturated fat?
-more than one unsaturated double bond in the molecule
what are the health implications of increased levels of saturated fats?
-increased levels of LDL cholesterol levels
-raised LDL cholesterol contributes to the formation of fibrous plaques which narrows the artery
-high levels of cholesterol can increase risk of atherosclerosis which can lead to a heart attack or stroke
how do saturated and unsaturated fats differ?
-saturated fats have single carbon bonds
-unsaturated fats have double bonds
what percent of dietary energy should come from fat?
-no more than 35% with no more than 11% of that from saturates
what does energy dense mean?
-more fat per gram and so we should stick to foods that are nutrient dense
what can an overconsumption of sat fat lead to?
-increased amount of LDL cholesterol
-increase risk of heart attack and stroke
-overweight or obesity
what is the role of essential fatty acids? (4 points)
-essential for maintenance of cell membranes
-produce hormone like substances called prostaglandins which are involved in many bodily functions e.g. blood clotting
- reduces risk of death from heart attacks by decreasing the tendency for the blood to clot
-needed for metabolism, stimulation of smooth muscle contraction and have positive effects on the immune system and the nervous system
what are the key functions of fat?
-concentrated source of energy 1g=9kcal
-source of EFA
-insulates the body
-protects organs and bones from damage
-source of fat soluble vitamins A and D
-needed for the formation of adipose tissues in which excess fat is used as an energy store and it forms an insulating layer
what are some of the ways that saturated fat intake can be reduces in the diet? what swaps can be made?
-cook sparingly with monounsaturated vegetable oils such as olive or rapeseed oil, instead or lard or butter
-choose lean meat like chicken without the skin rather than red meat
-trim excess fat
-grill or bake food where possible rather than fry
-switch to semi skimmed or skimmed milk
