Chapter 4: Fats

What are the guidelines for daily fat intake?

-30% or less of total caloric intake from fat (No RDA or AI)
-10% or less of total calories as saturated fat
-No more than 300 mg of cholesterol

How does fat help prevent hunger between meals?

-slows down digestion
-satiation
-Satiety

What is satiation?

feeling of fullness that terminates a meal

What is satiety?

the effects of food/meal that delay further intake until next meal

What are the classification/properties of fats?

Triglyceride, sterols, cholesterol, lipoproteins (part of cholesterol), fatty acids, MUFAs, PUFAs

What is a triglyceride composed of?

3 fatty acids+ glycerol

What are the properties of a triglyceride?

-Short-chain fatty acid (2-4 carbons)
-medium-chain fatty acid (6-10 carbons)
-long-chain fatty acid (12 or more carbons)

Where are sterols found?

found in foods that contain animal products

What is a sterol?

cholesterol which is a precursor to other body compounds (vitamin D) and body can make ALL cholesterol it needs (875 mg a day)

What hormones does cholesterol make?

Estrogen, testosterone, vitamin D hormone

What structures is cholesterol a part of?

Cell & outer layer of organs

What are different lipoproteins?

LDL (Low-density lipoprotein) & HDL (high-density lipoprotein)

What is the function of LDL ("bad")?

delivers cholesterol made by liver TO cell and it is associated with heart disease

What is the function of HDL ("good")?

Picks up cholesterol for removal from body for recycling. The ideal is 60 mg/dl

What is the structure of saturated fatty acids?

-all single bonds between carbons
-solid @ room temp
-butter

What is the structure of unsaturated fatty acids?

-room for more hydrogen
-liquid @ room temp
-regarded as healthier

What are nonessential fatty acids?

-can be made in the body (phospholipid)
-not essential to have in a diet

What are essential fatty acids?

-can't be made in the body (must come from food)
-Omega-3 (alpha-linolenic acid)
-Omega-6 (linoleic acid)

What are sources of omega-3?

-soybean
-canola
-walnut
-oils
-salmon
-tuna
-mackerel
-fish oil supplements

What are sources of omega-6?

-seeds
-nuts
-corn oil
-meat
-poultry
-eggs

What is a MUFA?

-Monounsaturated fatty acid
-Olive & peanut oil (1 C-C double bond)
-palmitoleic & oleic acid

What is a PUFA?

-polyunsaturated fatty acid
-corn, sunflower, safflower oils
-linolenic acid & linoleic acid

What are food sources of fat?

-oils, butter, margarine (around 100% of kcal from fat; energy dense)
-Nuts, bacon, peanut butter (around 80% of kcal from fat)
-potato chips, candy bars, whole milk ("hidden source") (around 50% of kcal from fat

What are the functions of fat?

-provides energy (50-60% of energy contributions for rest to moderate activity)
-energy storehouse (adipose cell (fat cell) can increase about 50 times) (body can produce more fat cells)

What are recommendations of fat intake?

-include fats but keep to a minimum
-experiment with different fat content

What happens with fat intake during exercise?

-long chain fatty acids absorb slow
-medium chain fatty acids absorb faster
-avoid fats during exercise

What happens with fat intake after exercise?

-20-35% fat content
-unsaturated fats
-carbs should predominate
-consume post-exercise meal ASAP