FATS SATURATED MONO & POLY 4% SUGAR & SALT 9 Cals Flashcards
CURRENT UK DIET HIGH IN 4 SASS
LOW IN 2
Too Much
H1 Saturated Fat
H2 Sugar
H3 Salt
H4 Alcohol
Too Low
L1 Complex Carbohydrates & Fibre
L2 Fruit & Vegetables
FAT & SUGAR ARE?
ENERGY-DENSE
EMPTY CALORIE FOODS
FEW NUTRIENTS
FAT IS ESSENTIAL FOR
Source of Fat Soluble Vitamins A, D, E, K
“ Energy
“ Essential Fatty Acids
“ Body Insulation
“ Organ Protection
“ Component of Cell
Membranes & Brain & Nerve Tissues
95% OF FAT IS
Tria cyl glycerol
Glycerol with 3 Triglyceride Fatty Acids
SATURATED FATTY ACIDS ARE
SOURCES?
CAUSE?
Solid at Room Temperature
Mainly From Animal Sources
Saturated With Hydrogen
Meat, Meat Products, Cream, Milk, Cheese, Butter (55%)
Tropical Oil’s Coconut, Palm,
Palm Kernal,
Increased Blood Cholesterol
MONOUNSATURATED FATTY ACIDS MUFA ARE
SOURCES?
Oils at Room Temperature
Mainly From Plant Sources
Have 2 Hydrogens Missing
Double Bond
Olive Oil, Soya Oil, Avocado & Nuts/Seeds
Lowers Blood Cholesterol
POLYUNSATURATED FATTY ACIDS PUFA ARE
SOURCES
Oils at Room Temperature
More Than 2 Hydrogens Missing
Omega 3 or Omega 6
Sunflower Oil, Corn Oil, Nuts & Seeds
Lowers Blood Cholesterol
OMEGA 3 FATTY ACIDS SOURCES
Oily Fish
OILY FISH PORTIONS PER WEEK WHY
1 Oily 1 Non-Oily 2 Total
High Levels of Mercury Affect the Brain & Nervous System
PCBs Poly Chlorinated Biphenyl Dioxins Accumulate in Fat & Liver Linked With Cancer, Immune Reduction, Reproductive Problems
OMEGA 3 HELPS WITH 8
Reducing Heart Disease
Blood Pressure
Blood Clotting
Breast & Colon Cancer
Dementia & Alzheimer’s
Heart Beat Stability
Inflammation, e.g. Rheumatoid Arthritis
Early Brain & Visual Development
DIETARY EFFECT OF FAT ON HEALTH
Coronary Heart Disease
Obesity
Cancer
High Blood Cholesterol
Especially LDL Low Density Lipoprotein
OILS & SPREADS 2%
POLY & MONO From Plant-Based Sources
OMEGA 6 FATTY ACIDS
SUGARS 2 MAIN TYPES 2 Sub Divisions
Intrinsic - Within Intact Cells Raw
Fruit & Veg
Extrinsic - Free State
Divided Into
Milk Sugars & Free Sugars
SUGARS ROLE & PROBLEMS
Quick Fix Energy
Empty Calories
High Palatability
Low Satiety
High Levels Quickly
Dental Caries Decay