Why Do We Need Fat in Our Diet? Fat helps the body absorb
vitamins A, D, E, and K Body fat serves as a reserve supply of
energy in the absence of carbs Body fat cushions and protects the
heart and other vital organs Helps protect bones from injury
Insulation for warmth Fat is a component of cell membranes Helps
you feel full longer after you eat
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Fats Essential Fatty Acids Your body cannot produce all the
fatty acids that it needs, so some are considered essential. These
must be obtained through foods. They are important for controlling
inflammation, blood clotting, and brain development.
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The Lipid (fat) Family Two types of Lipids 1. Triglycerides
Saturated Unsaturated 2. Sterol Cholesterol
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Triglycerides Makes up 95% of total body fat Triglycerides are
the most common form of fat circulating in the blood. When we
consume too many calories, the liver converts the excess into
triglycerides, they are then stored in our bodies.
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Structure of Triglycerides Fats are made from chemical
structures called Fatty Acids. They are divided by their degree of
saturation Saturated Fatty Acid- When a fatty acid contains all the
hydrogen it can hold. Ex. Meat and whole dairy. Raise Level of LDL
Unsaturated- When a hydrogen is missing from the fatty acid
structure. Monounsaturated Fatty Acid- If only one hydrogen unit is
missing. Lowers LDL levels. Ex. Olive oil Polyunsaturated- two or
more hydrogen units missing. Lower LDL & HDL Levels Ex. Corn
oil
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Sterols Most common form of sterols is cholesterol. Cholesterol
makes up the other 5% of fat in body. It is the fat that
accumulates on the inner walls of the arteries. Cholesterol is
almost always found in foods from animal sources. Most concentrated
source can be found in an egg yolk and in liver.
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Sterols Cholesterol does not float through the blood on its
own. It is transported by two types of packages. LDL & HDL LDL
(low-density lipoprotein)- takes cholesterol from the liver to
wherever the body needs it. If there is too much it can build up on
the artery walls and cause heart disease. Bad HDL (High-density
lipoprotein)- This picks up excess cholesterol and takes it back to
the liver for excretion. happy/healthy
Slide 9
Slide 10
Trans Fats Hydrogenated oils- turned vegetable oil into solids.
Food producers used hydrogenated fats to give products longer shelf
life and better flavor. Usually used in frying foods. Hydrogenation
forms trans fatty acids = Trans Fats Trans Fats function like
saturated fats in the body. They increase LDL cholesterol in blood
levels and decrease HDL. Trans fats are common in margarine, salad
dressings, crackers, snack foods, baked goods, fast foods. In
January 2006, manufactures were required to put trans fat facts on
all products.
Slide 11
Fat digestion Click photo for digestion video (1:28
minutes)
Slide 12
Recommendations Choose lean, protein-rich foods such as soy,
fish, skinless chicken, very lean meat, and fat-free or 1% dairy
products. Eat foods that are naturally low in fat such as whole
grains, fruits, and vegetables. Get plenty of soluble fiber such as
oats, bran, dry peas, beans, cereal, and rice. Limit fried foods,
processed foods, and commercially prepared baked goods (donuts,
cookies, crackers). Limit animal products such as egg yolks,
cheeses, whole milk, cream, ice cream, and fatty meats (and large
portions of meats). Our bodies need fat in moderation. Fat-free
diets are not the answer
Slide 13
Recommendations Look at food labels, especially the level of
saturated fat. Avoid or limit foods high in saturated fat. Look on
food labels for words like "hydrogenated" or "partially
hydrogenated. These foods are loaded with bad fats and should be
avoided. Liquid vegetable oil, soft margarine, and trans fatty
acid-free margarine are preferable to butter, stick margarine, or
shortening. Children under age 2 should NOT be on a fat-restricted
diet because cholesterol and fat are thought to be important
nutrients for brain development. Read the nutrition labels and be
aware of the amount of different types of fat contained in
food.
