1. Fats: A Concentrated Energy Source
Chapter 6: Nutrition, Food, and Fitness

2. Should We Be Concerned About Fats?
There are some good reasons to be concerned about fat in your diet. Most of them are health-related.
But not all fats are bad. In fact, fats perform many important functions in the body. You need to eat foods containing some fat every day.
Your goal should be to choose foods with the right amount of fat for a healthful diet.

3. What Are Lipids?
Lipid is a broader term for a group of compounds that includes fats & oils, lecithin and cholesterol.
Triglycerides are the major types of fat/oil found in foods & in the body. They consist of 3 (tri) fatty acids attached to a glycerol molecule. The fatty acid molecules can be saturated or unsaturated.

4. Saturated Fats
Saturated fats are saturated with hydrogen atoms. Generally solid at room temperature. Saturated fats from animals contain cholesterol. Single bond between atoms & a hydrogen INSIDE of them.

5. Quick difference between the 3
Saturated = 1 single bond between atoms
Monounsaturated=1 double bond between atoms
Polyunsaturated=at least 2 double bonds between atoms
ALL MADE OF HYDROGEN, OXYGEN AND CARBON.

6. Unsaturated Fats Poly =2 or more double bonds Mono=1 double bond
Unsaturated Fats have at least one double bond between two carbon atoms in each molecule.
Can be polyunsaturated or monounsaturated
Generally liquid at room temperature ~ oils
Plant sources are higher in unsaturated fats, but nearly all fats & oils contain a mixture of the three types of fatty acids.
Poly =2 or more double bonds
Mono=1 double bond

7. Trans-Fats Trans fats are unsaturated fats that have hydrogen added
This process is called hydrogenation or partial hydrogenation.
This is done to prevent oils from turning rancid (spoils & has unpleasant taste and smell)
Saves businesses money & prolongs shelf life of product, but very unhealthy.

8. PHOSPHOLIPIDS
Phospholipids are lipids with phosphorus in their chemical structure.
Phospholipids are emulsifiers-mix with water & fat.
Lectethin is a phospholipid.
Made by the liver so not needed in our diet.
No health benefit.

9. Sterols & Cholesterol
Sterols have hydrogen, oxygen, & carbon WITH some hormones, vitamin D, & cholesterol.
Cholesterol is a white, waxy lipid made by the body therefore not an essential nutrient.
Part of every cell in your body it is used to make sex hormones & bile acids.
Found only in animal tissue and all animal-origin foods. Not found in plants.

10. Types of Cholesterol
HDL-GOOD cholesterol because they get rid of extra cholesterol to the liver to get rid of it.
LDL-BAD cholesterol because any excess goes into blood stream.

11. Functions of Fats (There are 6!)
Fats and oils provide a concentrated source of energy; 9 calories per gram.
Helps insulate your body ~ hold in heat.
Cushions your vital organs. Acts like a shock absorber for your liver and other organs.

12. Functions of Lipids cont’d
Carries & stores the fat-soluble vitamins A, D, E, & K.
Part of the structure of every cell in your body.
In food, fats affect the taste, texture, and aroma of foods. Fat is flavor!

13. Recommended Dietary Fat
The 2015 USDA Dietary Guidelines for Americans recommend:
Total Fat intake of no more than 20 to 35% of total calorie intake
Saturated Fat intake not more than 10% of total fat
For a 2000 calorie/day diet that means a total of grams/day of fat each day.

14. What happens if I have too much fat in my diet?
Too much fat can make you fat by adding calories to your diet!
Obesity increases your risk for cardiovascular disease (CVD)…heart disease.
Eating too much saturated fat may increase your cholesterol level, which can increase your risk of heart attack.

15. Heart Disease and You: Uncontrollable Risk Factors
Age: most heart attacks occur after age 65
Gender: men are at greater risk than women
Race: African-Americans are twice as likely to have a heart attack as members of some other races
Family History: if one or more blood relatives had heart disease your risk increases

16. Heart Disease and You: 7 Controllable Risk Factors
Smoking: is stupid
Hypertension: high blood pressure
High Blood Cholesterol: can be genetic; can often be controlled by diet
Diabetes: causes blood vessels to become damaged or blocked with fat

17. Controllable Risk Factors cont’d
Excess Weight: increases your chance of diabetes, high blood pressure, and high cholesterol
Inactivity: you need to give your heart a workout to keep it healthy
Stress & Personality: develop emotional balance & skills to deal w/stress. Set priorities, sleep well, enjoy a hobby

18. Limiting Fat & Cholesterol in Your Diet
Be a Fat Detector: be aware of visible (fat on meat, butter on bread) and invisible fat (in snack foods, baked goods).
Make Diet Changes: keep a food diary to analyze your eating habits ~ keep the good ones & change the bad ones. Eat lots of fresh fruits and vegetables.
Set realistic goals for yourself; support from family & friends helps!

19. Too Little Fat in Your Diet…
….can lead to
Trouble absorbing nutrients, such as the fat-soluble vitamins A, D, E, and K
Poor hormone production
Impaired growth & body health
Lack of energy
Dry, flaky skin