Transcript Fats and Nutrition - Canon

Fats and Nutrition
Lipids in Our Diet
Chemical Make-up of Lipids
 Fats belong to a larger group of
compounds called lipids, which include
both fats and oils and cholesterol.
 Lipids are found in foods in the form of
fatty acids.
 Fatty acids are chemical chains that
contain carbon, hydrogen, and oxygen
atoms (no nitrogen).
Types of Fatty Acids
 Fatty acids that have as many hydrogen
atoms as they can hold are called
saturated fatty acids.
 Fatty acids that have fewer hydrogen
atoms than they can hold are called
unsaturated fatty acids.
Types of Fatty Acids
 Unsaturated fatty acids may be
monounsaturated (or missing one
hydrogen atom) or polyunsaturated (or
missing more than one hydrogen atom).
 Most foods contain a mixture of these
different types of fatty acids.
Fats in Our Foods
 The fats in meats and dairy products are high in
saturated fat.
 Plant sources of saturated fat: coconut (oil and milk),
palm oil, cocoa butter
 Olive oil, canola oils, avocado and nuts are good
sources of monounsaturated fatty acids.
 Nuts, Safflower, corn, soybean, and some fish
oils are rich in polyunsaturated fatty acids.
 Most fats high in saturated fats are solid at room
temperature.
 Most fats high in unsaturated fats are liquid at
room temperature.
Trans Fatty Acids
 Hydrogenation is the process that turns liquid
fats (or unsaturated fats) into solid fats (or
saturated fats).
 When oils are hydrogenated trans fatty acids
are created.
 Trans fats are found in margarine,
shortening, commercially fried foods
(french fries, onion rings, fried chicken),
and some processed snack foods—
updated!
 Diets high in trans fats have been linked to
heart disease, high cholesterol and obesity.
Trans Fats in Food—
How do you know?
 Check Ingredients list—avoid
“hydrogenated”, “partially hydrogenated”
or “shortening”
 “0 trans fat” does not always mean 0
 FDA allows manufacturers to label trans fat
as “0 grams” if amt is < 0.5g/serving
Does this food have trans
fat?
Cholesterol
 Cholesterol is a fat-like substance found in the
body that helps make up skin tissue, aids in
transportation of fatty acids in the body, and
helps the body produce hormones.
 High cholesterol diets lead to clogged arteries
and heart disease.
 Monounsaturated fats and Omega 3 fatty acids
are shown to help reduce blood cholesterol
levels.
Cholesterol Sources
 There are two types (or sources) of
cholesterol.
 Dietary cholesterol comes from eating
animal foods (never plant foods).
 Blood cholesterol (made by your body)
circulates throughout your body.
Functions of Fat
 The role of fat in our diet includes energy
(although carbohydrates are a better
source), carry fat soluble vitamins, make
foods taste good, make foods tender, and
fats help you feel full.
 Fats also help your body make hormones,
store energy, cushion your internal
organs, and provide a layer of insulation.
Visible and Invisible Fat
 Visible fats are those you can see like butter or
margarine.
 Other examples include cream cheese, sour cream,
meat, olive oil and salad dressing.
 Invisible fats are those you cannot see like eggs
or milk.
 Other examples include cookies, cake, potato chips,
french fries, and cheese.
Fat in Our Diets
 Fat deficiencies are uncommon, but
cause loss of weight and energy.
 The typical American diet is rich in fats.
 High fat diets contribute to weight
problems because fat is a concentrated
source of energy and contains over twice
as many calories (9cal/g) as
carbohydrates (4cal/g) & protein (4cal/g).
Fat in Our Diets
 If your diet provides more fat or calories
than your body needs, your body will
store the excess as fat tissue.
 No more than 30% of your diet should
come from fat. And only 10% should
come from saturated fat.
Fat and Health
 Saturated fats and dietary cholesterol
can increase your blood cholesterol level.
Trans fats found in hydrogenated fats
can also increase cholesterol.
 High fat diets have been linked to heart
disease and cancer.
 Overweight and obese people are more
likely to develop diabetes.
A Healthy Diet and Fat
 A healthy diet should include some fat.
 A diet moderate in fat should include plenty of
fruits, vegetables, grains, and legumes. Lean
meats should be selected.
 Choose low-fat dairy products and limit red meat.
 Reduce trans-fats by avoiding foods with “partially
hydrogenated oils” written on the ingredient list
such as cookies or chips.
 Pick plant based oils rather than animal fat.