1. Nutrition Challenge Lesson 3: FAT Presented by: Jessica Quinn, RDN LDN Dana Kennedy, RDN LDN

2. What You Will Learn Fat: What is it and what does it do for us? Food Sources of Fat Types of Fatty Acids: Saturated Unsaturated Unsaturated Are there health benefits from eating FAT?? Dietary Guidelines for Americans Fat as a Fuel Source for Exercise?

3. Fat: Definition and Uses The most concentrated source of food energy. Purposes: Include shock absorbers, insulation, protects cell membranes and organs, promotes growth and development, and absorbs essential, fat-soluble vitamins. Fat-soluble vitamins include: Vitamin A Vitamin D Vitamin E Vitamin K

4. Why is Fat so darn Tasty? People naturally like high-fat foods because of its… AromasFlavorsTenderness Satiety factor (provides a feeling of fullness)

5. Food Sources of Fat Food Group DairyMeat & Beans GrainsVegetable s FruitsOils SourceCheese Whole Milk Some Yogurt Heavy Cream Ice Cream Marbled Meat Bacon Poultry (skin) Fried meat Nuts Crackers Pasta with added fat French Fries Fruit Pies Avocados All Grams per Serving 0 – 10 grams 7 – 17 grams 0 – 18 grams 0 – 27 grams 0 – 11 grams 12 – 14 grams

6. Types of Fatty Acids Saturated Fatty Acids Solid at room temperature Increases blood cholesterol, in particular the LDL (bad cholesterol), and thereby increases risk of heart disease when eaten in abundance. Sources of saturated fatty acids: Fat on meat/chicken ButterShortening Milk/dairy products Biscuits/cakes/pastries

7. Types of Fatty Acids Trans Fats Also known as partially hydrogenated fats Hydrogen is added to polyunsaturated oils (“hydrogenation”), to prevent them from becoming rancid and keep them solid at room temperature. Sources include margarine, fast foods, commercial baked goods (doughnuts, cookies, crackers), processed foods, and fried foods.

8. Types of Fatty Acids Unsaturated Fatty Acids: Monounsaturated (MUFAs) and Polyunsaturated (PUFAs) Liquid at room temperature Essential in the diet (the body cannot make them on its own). Omega-6 (Linolenic Acid) Oils: Canola, corn, olive, peanut, soybean Nuts: Almonds, Cashews, peanuts Eggs Omega-3 (Linoleic Acid) Oils: Canola, flax, soybean Nuts: Walnuts Fish: Herring, mackerel, tuna, trout

9. Health Benefits of Unsaturated Fatty Acids MUFAs and PUFAs provide most health benefits. May help lower risk of heart disease. May help lower LDL (“bad”) cholesterol and total cholesterol levels. May benefit insulin levels and blood sugar control.

10. Dietary Guidelines for Americans Fat provides 9 calories per gram and is the most calorie-dense macronutrient. Recommended intake: 20-35% total calories. Keep intake of Saturated Fats to less than 10% of calories. Saturated Fat intake of < 7% reduces risk of cardiovascular disease further. Replace Saturated Fatty Acids with Poly- and Mono- Unsaturated Fatty Acids. Keep Trans-Fats as low as possible– no more than 2 grams per day! Consume less than 300mg of cholesterol per day. Not used for energy The body makes all of the cholesterol we need!

11. Fat as a Fuel Source during Exercise? The intensity of duration of activity dictates what macronutrients are broken down, as well as which energy system predominates. No energy system acts alone (i.e. aerobic/anaerobic systems).

12. Fat as a Fuel Source during Exercise? Refer to the table below on Nutrient Usage at different Exercise Intensities: NutrientAt RestLight to Moderate Intensity Exercise High Intensity Endurance Exercise High Intensity Sprint Type exercise Protein2-5% 5-8%2% Carb35%40%70%90% Fat60%55%15%3%

13. Weekly Lesson Question How can consuming dietary fat increase or decrease your risk of developing heart disease? Please send your answer to your coach no later then Monday 11/9/15, by midnight.

14. Sources https://www.nlm.nih.gov/medlineplus/ency/imagepa ges/19514.htm https://www.nlm.nih.gov/medlineplus/ency/imagepa ges/19514.htm