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Fats
Functions of Fat
• Provides energy• Adds flavor to food• Helps satisfy the appetite• Helps promote growth and healthy skin• Protects vital organs• Vitamins A D E and K are dissolved in fat• Insulates against shock and temperature changes
Fat for Emergencies!
• Fats have a little more than double the calories that carbs and protein have
• Fat is good when the body needs extra fuel such as– diseases with high fever– when appetite is poor– when increased oxidation is going on in the body– in cases of prolonged workouts
How much do I need?
• In a 2000 calorie diet, it is recommended that the maximum number of grams of fat a person should have in a day is 66 grams.
• No more than 30% of your calories a day should come from fat.
• Of that, no more than 10% (22g) of the total fat should come from from saturated fat and 20% (44g) should be from monounsaturated and polyunsaturated fat.
How much Fat People Consume
• Average Woman– Eats 80 - 100g of fat daily– Should eat 20 - 40g for weight loss
• Average Man– Eats 100 - 120g of fat daily– Should eat 30 - 60g for weight loss
How can I calculate fat?
• To figure out the percentage of calories from fat:– Take the grams of fat and multiply by 9 calories.– Divide by the total calories– Multiply by 100
Too Much Fat….
• High fat diets are linked to:– Heart disease– Obesity– Cardiovascular related problems
• The average person in the United States consumes 40% of their calories in fat. This is typically more than is needed to be healthy.
Types of Fat
• Saturated • Unsaturated
– Polyunsaturated• Omega-3s
– Monounsaturated
• Trans Fat• Cholesterol
Cholesterol• A fat like substance made by the body that has
some useful functions– Found in every body cell– Part of skin tissue– Transports essential fatty acids– Needed to produce hormones
Cholesterol• There are two types of cholesterol
– HDL (good) cholesterol– LDL (bad) cholesterol
• The body manufactures all the cholesterol it needs, so you do not need to include it in your diet.
• Cholesterol is present in all animal tissue- it is found in the membrane between the cells- not the fleshy part of the meat.
Cholesterol
• Cholesterol can't dissolve in the blood. It has to be transported to and from the cells by carriers called lipoproteins. Low-density lipoprotein, or LDL, is known as "bad" cholesterol. High-density lipoprotein, or HDL, is known as "good" cholesterol. These two types of lipids, along with triglycerides and Lp(a) cholesterol, make up your total cholesterol count, which can be determined through a blood test.
HDL (good) Cholesterol
• About one-fourth to one-third of blood cholesterol is carried by high-density lipoprotein (HDL). HDL cholesterol is known as "good" cholesterol, because high levels of HDL seem to protect against heart attack. Low levels of HDL (less than 40 mg/dL) also increase the risk of heart disease. Medical experts think that HDL tends to carry cholesterol away from the arteries and back to the liver, where it's passed from the body. Some experts believe that HDL removes excess cholesterol from arterial plaque, slowing its buildup.
LDL (bad) Cholesterol
• When too much LDL (bad) cholesterol circulates in the blood, it can slowly build up in the inner walls of the arteries that feed the heart and brain. Together with other substances, it can form plaque, a thick, hard deposit that can narrow the arteries and make them less flexible. This condition is known as atherosclerosis. If a clot forms and blocks a narrowed artery, heart attack or stroke can result.
Fatty Acids
• Are the basic chemical units or organic acids that make up fat.
• All fat is one of three types of fatty acid:– Saturated– Polyunsaturated– Monounsaturated
Saturated Fat
• Found in animal sources such as milk, cream, cheese, butter, meat, poultry. (solid at room temperature)
• Also is in coconut and palm oil• These are more harmful than cholesterol• Because it can be made from saturated fatty acids,
cholesterol levels in the blood are related to the amount of saturated fat eaten.
• Saturated fat raises LDL and HLD levels of cholesterol in the blood.
Trans Fat- Hydrogenated Fat
• Hydrogenation: a commercial process where liquid fats are changed to solid form
• Examples are shortenings and margarine• Raise bad cholesterol levels in the blood
Trans Fat
• No amount of trans fat is healthy• The primary source of trans fats in the
Western diet comes from commercially prepared baked goods and snack foods
• Read your food label and avoid products that contain “partially hydrogenated oil.”
Spreads that do not raise cholesterol levels
Unsaturated Fat
Mostly found in plant foods• Usually liquid at room temperature• Found in:
– Nuts – Seeds– Olive oil
Polyunsaturated Fat
• These are better than saturated fats• They are found in vegetable oils and fish• Polyunsaturated fats lower both the LDL and
HDL cholesterol levels in the blood.
Monounsaturated Fat
• This is the best kind of fat• It is found in animal and plant sources• Olive, canola, and peanut oils are the most
common examples• Monounsaturated fat lower LDL and raise HDL
levels of cholesterol in the blood.
Omega-3s• Good sources include: fish, walnuts, ground flax
seeds, flaxseed oil, canola oil, and soybean oil.• Research has shown that Omega-3s:
– Prevent and reduce the symptoms of depression– Protect against memory loss and dementia– Reduce the risk of heart disease, stroke, and cancer– Ease arthritis, joint pain, and inflammatory skin
conditions– Support a healthy pregnancy
• READ YOUR FOOD LABELS TO SEE HOW MUCH FAT AND THE TYPE OF FAT YOU ARE GETTING.
• CHECK THE INGREDIENTS LIST TOO!
• http://www.doctoroz.com/videos/good-fat-versus-bad-fat
• http://www.doctoroz.com/videos/know-your-omega-fatty-acids-pt-1 1:55
• http://www.doctoroz.com/videos/know-your-omega-fatty-acids-pt-2
• http://www.doctoroz.com/videos/controversial-omega-3-study-dr-oz-responds-pt-1
