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F&N > Fats and Obesity > Flashcards

Fats and Obesity Flashcards

1
Q

what are the elements of fats?

A

carbon, hydrogen and oxygen

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2
Q

state the functions of fat

A
  • provide warmth
  • protect internal organs
  • solvent for fat soluble vitamins
  • provide a rich source of energy
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3
Q

explain how fats help to provide warmth

A

the fats underneath our skin or adispose tissue acts as an insulator to keep our body warm
this helps to prevent excessive loss of heat from our body

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4
Q

explain how fats help to protect our internal organs

A

fats protect our internal organ such as the lungs,liver and heart against shock and damage by surrounding and cushioning them

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5
Q

explain how fats act as a solvent for fat soluble vitamins

A

fats act as a solvent for fat soluble vitamins (A,D,E and K) which are absorbed and stored temporarily in the fat tissues of our body and used when needed

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6
Q

explain how fats provide as a rich source of energy

A

1g of fats contributes 9kcal/g
1g of CHO (carbohydrates and protein) only contributes 4kcal/g
fats provide twice the amount of energy as compared to carbohydrates
excess fats are stored in the body as an energy reserve

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7
Q

what are the different types of fats?

A
  • saturated fat
  • monounsaturated fat
  • polyunsaturated fat
  • trans fat
  • cholesterol
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8
Q

what is the structure of saturated fat?

A
  • all saturated fatty acids

- all single bonds

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9
Q

what is the reactivity of saturated fat?

A
  • it is chemically less reactive

- turns rancid less easily

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10
Q

what is the melting point of saturated fat?

A

high

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11
Q

what is the chemical state of saturated fat?

A

solid state

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12
Q

name some sources of saturated fat

A
  • palm oil
  • coconut oil
  • butter
  • lard
  • ghee
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13
Q

what are some visible source of saturated fat?

A
  • chicken skin

- beef/chicken/pork

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14
Q

what is the structure of monounsaturated fat?

A
  • one unsaturated fatty acid

- one double bond

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15
Q

what is the reactivity of monounsaturated fat?

A
  • chemically more reactive

- turns rancid more easily

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16
Q

what is the melting point of monounsaturated fat?

A

lower

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17
Q

what is the liquid state of monounsaturated fat?

A

liquid state

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18
Q

name some sources of monounsaturated fat

A
  • olive oil
  • canola oil
  • peanut oil
  • safflower oil
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19
Q

name some visible sources of monounsaturated fat

A
  • nuts

- avocado

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20
Q

what is the structure of polyunsaturated fat?

A
  • 2 unsaturated fatty acid

- 2 double bonds

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21
Q

what is the reactivity of polyunsaturated fat?

A
  • chemically most reactive

- turns rancid most easily

22
Q

what is the melting point of polyunsaturated fat?

A

lower

23
Q

what is the chemical state of polyunsaturated fat?

A

liquid state

24
Q

what are some sources of polyunsaturated fat?

A
  • peanut oil
  • sunflower oil
  • fish oils (cod liver/salmon)
25
Q

what are some visible sources of polyunsaturated fat?

A
  • walnut

- salmon/mackerel/tuna

26
Q

what are some sources of trans fat?

A
  • hard margarine
  • vegetable shortening
  • baked goods
27
Q

what is cholesterol?

A

it is a waxy like substance

28
Q

what are some sources of cholesterol?

A
  • eggs
  • meat
  • poultry
  • shellfish
  • milk and dairy products
29
Q

what are the different types of cholesterol?

A
  • high density lipoprotein (HDL)

- low density lipoprotein (LDL)

30
Q

what is high density lipoprotein (HDL)?

A

good cholesterol
liver makes HDL easier to remove cholesterol from cells and carry it back to the liver for recycling or disposal
lowers the risk of heart disease

31
Q

what are some sources of HDL?

A 
-oils: olive oil
         canola oil
         sunflower oil
-oily fish
-nuts
32
Q

what is low density lipoprotein (LDL)?

A

bad cholesterol
LDL circulates-throughout the body, making their contents a sia label to cells of all tissue-muscles (hearts, fats, mammary glands)

33
Q

what are some sources of LDL?

A

-animal sources
-trans fat
-vegetable oils: coconut oil
palm oil

34
Q

what are some ways to reduce fat intake?

A
  • use less oil for cooking
  • use fat spread sparingly
  • choose unsaturated fats
  • avoid re-using oils more than twice
  • choose low-fat/fat-free options
  • select lean meat, fish, skinless poultry and beans or bean products
  • remove skin and visible fat
  • refrigerate soups and stews to remove fat when it solidifies
  • avoid coconut cream or milk
  • replace fried food with soup options
  • request for less oil
  • eat less fast food
35
Q

what is the effect of insufficient intake of fats on health?

A

-weight loss
-body is deprived of essential fatty acids
-disruption of normal body functions e.g
affects the absorption/storage of fat soluble vitamins
marinating body temperature
functions of cells in the brain, liver and heart

36
Q

what is the effect of excess intake of fats?

A

-weight gain
-accumulation of body fats
-develop health problems e.g
obesity
cardiovascular diseases
hypertension
type 2 diabtetes

37
Q

what are some causes of obesity?

A
  • lack of sleep
  • lack of exercise
  • stress
  • growing up in an obesogenic environment
  • overeating
  • sedentary lifestyle
  • benefits of modern day living
  • convenience of high caloric food
38
Q

what are the effects of excessive intake of fats on health?

A
  • obesity
  • cardiovascular diseases
  • stroke
  • hypertension
39
Q

define obesity

A

it is a condition where a person is extremely overweight with 1/3 of their body weight being made up of fats

40
Q

what is the impact of obesity?

A

increased risk of developing cardiovascular diseases,hypertension and type 2 diabetes

41
Q

what is cardiovascular disease?

A
  • when the blood flow in the arteries is reduced or blocked

- arteries are blood vessels which supply oxygen and nutrients to our heart muscles

42
Q

what causes cardiovascular disease?

A

plaque blocks or narrows the arteries which causes the heart to be unable to meet the increase in oxygen during exercise or exertion

43
Q

what are the impacts of cardiovascular disease?

A
  • severe chest pain around the heart (angia)

- increases the chance of having a heart attack

44
Q

define stroke

A

occurs when a blood vessel in the brain is blocked or has ruptured

45
Q

what causes a stroke to happen?

A

having high blood pressure, high cholesterol, diabetes and smoking

46
Q

what is the impact of having a stroke?

A

can develop permanent brain damage or lose physical abilities

47
Q

define hypertension

A
  • blood pressure in the arteries are abnormally high
  • healthy blood pressure is 120/80
  • pre-hypertension blood pressure is 140/90
48
Q

what is the cause of hypertension?

A

high salt intake forces the heart ti work harder and the kidney to be overloaded (overtime can cause kidney failure) to remove excess salt from the body

49
Q

what is the impact of hypertension?

A

can lead to heart attack, stroke and kidney failure

50
Q

what is the recommended daily intake of fats?

A
  • provides 25-30% of the body’s energy needs
  • not more than 55-65g per day
  • eat healthier oils

F&N (16 decks)

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