Fats and Obesity Flashcards
what are the elements of fats?
carbon, hydrogen and oxygen
state the functions of fat
- provide warmth
- protect internal organs
- solvent for fat soluble vitamins
- provide a rich source of energy
explain how fats help to provide warmth
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
explain how fats help to protect our internal organs
fats protect our internal organ such as the lungs,liver and heart against shock and damage by surrounding and cushioning them
explain how fats act as a solvent for fat soluble vitamins
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
explain how fats provide as a rich source of energy
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
what are the different types of fats?
- saturated fat
- monounsaturated fat
- polyunsaturated fat
- trans fat
- cholesterol
what is the structure of saturated fat?
- all saturated fatty acids
- all single bonds
what is the reactivity of saturated fat?
- it is chemically less reactive
- turns rancid less easily
what is the melting point of saturated fat?
high
what is the chemical state of saturated fat?
solid state
name some sources of saturated fat
- palm oil
- coconut oil
- butter
- lard
- ghee
what are some visible source of saturated fat?
- chicken skin
- beef/chicken/pork
what is the structure of monounsaturated fat?
- one unsaturated fatty acid
- one double bond
what is the reactivity of monounsaturated fat?
- chemically more reactive
- turns rancid more easily
what is the melting point of monounsaturated fat?
lower
what is the liquid state of monounsaturated fat?
liquid state
name some sources of monounsaturated fat
- olive oil
- canola oil
- peanut oil
- safflower oil
name some visible sources of monounsaturated fat
- nuts
- avocado
what is the structure of polyunsaturated fat?
- 2 unsaturated fatty acid
- 2 double bonds
what is the reactivity of polyunsaturated fat?
- chemically most reactive
- turns rancid most easily
what is the melting point of polyunsaturated fat?
lower
what is the chemical state of polyunsaturated fat?
liquid state
what are some sources of polyunsaturated fat?
- peanut oil
- sunflower oil
- fish oils (cod liver/salmon)
what are some visible sources of polyunsaturated fat?
- walnut
- salmon/mackerel/tuna
what are some sources of trans fat?
- hard margarine
- vegetable shortening
- baked goods
what is cholesterol?
it is a waxy like substance
what are some sources of cholesterol?
- eggs
- meat
- poultry
- shellfish
- milk and dairy products
what are the different types of cholesterol?
- high density lipoprotein (HDL)
- low density lipoprotein (LDL)
what is high density lipoprotein (HDL)?
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
what are some sources of HDL?
-oils: olive oil
canola oil
sunflower oil
-oily fish
-nutswhat is low density lipoprotein (LDL)?
bad cholesterol
LDL circulates-throughout the body, making their contents a sia label to cells of all tissue-muscles (hearts, fats, mammary glands)
what are some sources of LDL?
-animal sources
-trans fat
-vegetable oils: coconut oil
palm oil
what are some ways to reduce fat intake?
- 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
what is the effect of insufficient intake of fats on health?
-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
what is the effect of excess intake of fats?
-weight gain
-accumulation of body fats
-develop health problems e.g
obesity
cardiovascular diseases
hypertension
type 2 diabtetes
what are some causes of obesity?
- 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
what are the effects of excessive intake of fats on health?
- obesity
- cardiovascular diseases
- stroke
- hypertension
define obesity
it is a condition where a person is extremely overweight with 1/3 of their body weight being made up of fats
what is the impact of obesity?
increased risk of developing cardiovascular diseases,hypertension and type 2 diabetes
what is cardiovascular disease?
- when the blood flow in the arteries is reduced or blocked
- arteries are blood vessels which supply oxygen and nutrients to our heart muscles
what causes cardiovascular disease?
plaque blocks or narrows the arteries which causes the heart to be unable to meet the increase in oxygen during exercise or exertion
what are the impacts of cardiovascular disease?
- severe chest pain around the heart (angia)
- increases the chance of having a heart attack
define stroke
occurs when a blood vessel in the brain is blocked or has ruptured
what causes a stroke to happen?
having high blood pressure, high cholesterol, diabetes and smoking
what is the impact of having a stroke?
can develop permanent brain damage or lose physical abilities
define hypertension
- blood pressure in the arteries are abnormally high
- healthy blood pressure is 120/80
- pre-hypertension blood pressure is 140/90
what is the cause of hypertension?
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
what is the impact of hypertension?
can lead to heart attack, stroke and kidney failure
what is the recommended daily intake of fats?
- provides 25-30% of the body’s energy needs
- not more than 55-65g per day
- eat healthier oils
