Fats

There is no RDA for fat. The American Heart Association states ______% of our calories should come from fat. Of that 30%, no more than ______% should come from saturated fats.

1 gram of fat = ______calories

Functions:

1.  Steady source of energy – used for basal metabolism

2.  Supply fatty acids which are necessary for bodily chemical reactions - such as proper growth in children, sex hormones, cell membranes, and preventing dry skin

3.  Carry fat soluble vitamins ______which cannot be absorbed into the body without fat attached

4.  Gives food it’s :______

Healthy amounts of body fat: ______%of total weight in women

______% of total weight in men

Functions of body fat:

1.  ______– half of all body fat is just under the surface of the skin in ______layer.

2.  ______– this fat (mostly around waist) is the last to be converted into energy. (Sorry dieters!)

3.  Hormone production and regulation – example fat regulates the production of female sex hormones. Girls hit puberty after reaching a certain weight and percentage of body fat. Too much fat can lead to ______. Not enough fat in the diet may cause menstruation to cease and/or secondary sex characteristics (breasts, hair growth, etc) to not fully develop.

Today the typical American diet is ______% fat;

The typical Japanese diet is less than ______% fat. In more developed countries, where fat consumption is greater, there is a greater incidence of obesity, heart disease, and diabetes.

How is fat stored in the body?

1.  Bigger fat cells - ______tissue is fat cells which expand to hold more fat. Adipose cells can grow to be ______times larger in obese people than in thin people.

2.  Add more adipose cells. People are not born with a set number of fat cells. New cells can be added, but never removed. They do shrink however, with weight loss. Some researchers believe shrunken fat cells send out ______, causing people to eat, and then gain the weight back.

The process of turning fat into useable energy:

The body breaks fat down, combines it with a glucose (sugar) fragment, and then burns it as energy. Crash diets that exclude carbohydrates can be dangerous because they promote the breakdown of muscle to provide glucose. This can cause a fatal condition called ketosis.

Fat = ______

Fatty acid = ______

During digestion dietary fats can be broken down into:

1.  ______- chemical makeup is one fatty acid and a glyceride

2.  ______– Chemical makeup is two fatty acids and a glyceride

3.  ______– Chemical makeup is three fatty acids and a glyceride. (It is the main component in 95% of dietary fat and 90% of body fat) Sometimes these are added by manufacturers to baked goods as an emulsifier, to give a smoother texture.

Types of Dietary Fat:

Each fat molecule has receptor sites on the outside of it. The body can grab hold at the receptor site and break the fat down into useable parts. If hydrogen molecules are already attached to the receptor sites, then the body cannot attach to the receptor site and it becomes much harder for the body to break it down. The hydrogen- saturated fats stay in the blood system longer and are stored as body fat because the body doesn’t have the capability to easily obtain the energy from it. The more hydrogen on the receptor sites, the unhealthier the fat is because the harder it is to break down.

1.  Saturated fat – receptor sites are “saturated” or full of hydrogen. Most saturated fats tend to be ______at room temperature except for tropical oils. ______choice!!!!

______of fat from beef is saturated – protected cow’s muscle and organs

Unknown why, but saturated fat interferes with the body’s ability to remove cholesterol from blood

2.  Unsaturated fats – there are many receptor sites that are vulnerable to be broken down by the body. ______choice!!!!!

  1. ______fat – one open receptor site – will be ______at room temperature but ______when refrigerated.
  1. ______fat – many open receptor site – easiest for body to break down – ______at room temperature and when refrigerated.

3.  ______– Manufacturers force hydrogen onto receptor sites creating a man-made saturated fat.

Why?

Trans-fats have many of the same properties of saturated fats – they raise blood cholesterol levels and lower number of HDL’s.

Why are fish high in unsaturated fat?

Visible vs. Invisible Fat

Visible – can see the fat – ex. ______

Invisible – can’t see by looking at it – ex. ______– invisible fat is majority of fat we eat.

Mineral oil – non-nutritive oil from petroleum and other hydrocarbons. It is not digestible, so passes through the body. Can be used as a laxative.

Choose margarines that ______at room temperature – ones made from corn, safflower, or soybeans.

Margarine has the same calories as butter; but butter is higher in ______

______– mixed hydrogenated cottonseed oil and soybean oil

______– made from the rapeseed plant, so sold under the name of the country it is from (Canada). It is high in monounsaturated fat and low in saturated fats. Good choice.

Healthiest liquid oils to use: 1.

2.

3.

4.

5.

6.

Tropical oils such as coconut oils are BAD!!!!!!!!!

The recommendations for saturated fat consumption have not changed significantly in ______years.