FATS AND CHOLESTEROL

1. Key Concepts and Facts Fats are concentrated source of energy Fats carry essential fatty acids and fat- soluble vitamins Fats have positive and negative health effects Saturated fats and trans fats raise blood cholesterol levels more than any other fat

2. Roles of Dietary Fat Increases the flavor and palatability of foods Absorb and retain flavor Provides sustained relief from hunger Stay in stomach longer Absorbed from small intestine more slowly Table 18-1, p. 3

Lipids (Fats) Component of cell membranes Regulate transfer of nutrients Cushions kidneys & heart Protects and insulates organs In 1926, Gertrude Ederle became the first woman and sixth person to swim across the English Channel, in 14.5 hours, beating the men's record by 2 hours.

Fig. 18-3, p. 5

A Short Saturated Fatty Acid Butyric Acid A carboxylic group, COOH A chain of 3 carbons Saturated with hydrogen

A Triglyceride Glycerol 3 stearic acid molecures saturated fatty acids

Common Fatty Acids

Essential Fatty Acids Omega 3 Alpha Linolenic Acid ALA From Fish & Flax  DHA & EPA Omega 6 Linoleic Acid (LA) Sunflower, safflower, soybean & corn

More on essential fatty acids 5- linus pauling institute, ALA can be converted to DPA, DHA, and EPA

Functions of Essential Fatty Acids crucial role in brain function needed for normal growth and development may reduce the risk of heart disease. reduces inflammation may lower risk of chronic diseases such as cancer, and arthritis

Fatty Acid Composition of Fats

Where to Get Omega 3’s

Fortification with Omega 3’s Research beefing up steaks, hamburgers with healthy omega-3s By ROXANA HEGEMAN Oct. 9, 2015ROXANA HEGEMAN Eggs 130 mg EPA+DHA 200 mg EPA+DHA per 5 oz serving

Excellent source of Omega-3s EPA/DHA & ALA ? 32mg EPA/DHA per serving. 400mg ALA per serving

YOUNG WOMEN: MERCURY GUIDELINES Do not eat Shark, Swordfish, King Mackerel, or Tilefish. Eat up to 12 ounces (2-3 average meals) a week of a variety of fish and shellfish that are low in mercury. Check local advisories about the safety of fish caught in local lakes, rivers, and coastal areas ( more when we learn about pregnancy)

What is Hydrogenation of Fats? Oleic Acid  Stearic Acid Linoleic Acid  Stearic Acid

Partial Hydrogenation creates trans fats

Why are food companies working to remove trans fat from foods? Jan. 2006, trans fat content added to labels deadline for food companies to eliminate trans fat from their products. OK in products like meat and cheese where they occur naturally

Vitamin D, and bile

Cholesterol+Sun = Vitamin D

Trans fats or trans fatty acids: contain fatty acids in the trans form.

Mediterranean Diet Groups who consume high fat diets can have average or below average rates of heart and other chronic diseases The traditional Mediterranean diet is based on whole grain products, vegetables, fruits, nuts, olive oil, dried beans, wine, fish, and poultry 35-40% of calories come from fat, mostly monounsaturated People eating the Mediterranean diet tend to be physically active and normal weight or lean Despite high fat content, people with that diet and lifestyle have low rates of heart disease and cancer, and long life expectancy

Progress Recent recommendations for fat intake are a change in dietary intake guidance Change developing for years as research results supported new recommendations

Fat Intake Recommendations Recommendations call for 20-35% of total calories from fat AIs for linoleic acid 17 gm/day for men, and 12 gm/day for women AIs for alpha-linolenic acid 1.6 gm/day for men, 1.1 gm for women

Recommendations Americans encouraged to increase consumption of EPA and DHA by eating fish more often (i.e., twice a week) Most Americans consume enough linoleic acid, but intakes of alpha- linolenic acid tend to be low

Our saturated fat intake averages % of calories, and increases risk of heart disease Recommendation is that saturated fat intake should be no more than 10% of calories Intake of trans fats should be very low