Principles of Nutrition - Fats and oils Flashcards
What is fat needed for?
energy
insulation and body warmth
protection of organs
source of fat soluble vitamins
What is fat found in?
sausages
bacon
lard
dairy products
oily fish
nuts
seeds
avocados
What are saturated fats?
Saturated fats are the least healthy fats as they can raise blood cholesterol levels and increase the risk of coronary heart disease.
Where do you find saturated fats?
animal sources such as lard and butter
full fat dairy foods
fats visible on meats
processed meat products such as sausages and burgers
sweet foods such as pastries, cakes and biscuits
some vegetable fats can also be saturated such as block margarine, palm oil and coconut oil
What are unsaturated fats?
These are the more healthy fats and they are often liquid at room temperature. They help to promote a healthier type of cholesterol in our blood (HDL).
What are monosaturated fats?
A type of unsaturated fat.
Found in olive and rapeseed oils, almonds, hazelnuts, peanuts and avocados.
What are polyunsaturated fats?
A type of unsaturated fat.
Includes the fats found in sunflower oil, soya, corn, sesame oils and other plant food sources such as whole grains and seeds, nuts, fruits and vegetables.
What are essential fatty acids?
Fats that are essential but cannot be made in the body in sufficient amounts.
Omega-3 and omega-6.
Polyunsaturated fats that are classified as essential fatty acids.
Omega-3: help prevent blood clotting, promote heart health by regulating heart rhythm
Found in: salmon, mackerel, trout, walnuts, soya and rapeseed oil
Omega-6: found in poultry, eggs, cereals, nuts and vegetable oils
Dietary reference values.
Total fat in men: 95g
Total saturated fat in men: 35g
Total fat in woman: 70g
Total saturated fat in woman: 20g
What happens if we eat too much fat?
too much energy being consumed leading to weight gain and obesity
What happens if we don’t eat enough fat?
may develop vitamin deficiencies, particularly of the fat soluble vitamins: A,D and K
symptoms of which include, fatty food cravings, night blindness, dry and brittle hair and nails and depression
What is cholesterol?
Cholesterol is a waxy substance that circulates in the blood. It does not dissolve in the blood but instead it bonds to carriers called lipoproteins, which transport the cholesterol between cells. The two types of cholesterol are:
LDL - bad cholesterol that can build up in arteries
HDL - good cholesterol that carries cholesterol from other parts of the body to the liver, the liver the processes the cholesterol out of the body
