W4-L4: Fats III

Question 1

What are the 4 Fat Soluble Vitamins?

Answer 1

Vitamins A, D, E & K

Question 2

What is the function of Vitamin A?
What is the RDA?
What Foods is it Found in?

Answer 2

Question 3

What is the function of Vitamin D?
What is the RDA?
What Foods is it Found in?

Answer 3

Question 4

What is the function of Vitamin E?
What is the RDA?
What Foods is it Found in?

Answer 4

Question 5

What is the function of Vitamin K?
What is the RDA?
What Foods is it Found in?

Answer 5

Question 6

What is the Recommendation for
Dietary Fat Intake?

Answer 6

Limit the amount of fat to 20 - 35% total energy or have a small amount (2 to 3 Tbsp) of healthy fat each day and (<10% total energy from saturated fat /day)

• Replace most saturated fat w/ mono & polyunsaturated fat
• Aim to steam, roast, boil or bake foods where possible
• Flavour food with garlic, lemon, vinegars, herbs and spices rather than extra fats

Question 7

What is the Recommendation to increase intake of polyunsaturated fats?

Answer 7

• Eat fish twice per week
• Chia, ground flax, nuts, seeds on salads, cereal etc. 1-2 tbsps. per day
• Consider an EPA / DHA supplement (FDA recommends not exceeding 2g/day DHA and EPA as supplements)

Question 8

What are the 4 Ways the body stores Fat?

Answer 8

Adipose Tissue
Subcutaneous Fat
Visceral Fat
Intramuscular Triglycerides

Question 9

Where is Adipose Tissue Stored?
What is its Function?
Does it have any Health Implications?

Answer 9

Location:

• Throughout body

Function:

• Primary fat storage, insulation, cushioning

Health Consideration:

• Excess can lead to obesity and related diseases

Question 10

Where is Subcutaneous Fat Stored?
What is its Function?
Does it have any Health Implications?

Answer 10

Location:

• Under the skin

Function:

• Insulation and energy reserve

Health Consideration:

• Considered less harmful than visceral fat

Question 11

Where is Visceral Fat Stored?
What is its Function?
Does it have any Health Implications?

Answer 11

Location:

• Around Organs

Function:

• Protection of organs

Health Consideration:

• Linked to higher risk of metabolic syndrome & heart disease

Question 12

Where are Intramuscular Triglycerides Stored?
What are its Function?
Do they have any Health Implications?

Answer 12

Location:

• Within Muscle tissue

Function:

• Readily available energy source during exercise

Health Consideration:

• Excess may indicate insulin resistance