Life-cycle Nutrition - Dietary Fats and Requirements

Flashcards designed to help understand dietary fats, their types, functions, health impacts, and dietary recommendations.

What are the four main categories of fatty acids?

Saturated, Monounsaturated, Polyunsaturated, Trans fatty acids.

What is the role of palmitic acid (16:0) in dietary fats?

Palmitic acid is a saturated fatty acid that does not have a double bond.

What is the recommended total fat consumption according to WHO/FAO?

15%-30% of total energy.

What cholesterol is known as the 'Good' cholesterol?

HDL Cholesterol.

What is the main function of LDL Cholesterol?

Transports cholesterol to cells, including artery walls.

What dietary sources are high in saturated fats?

Butter, red meat, full-fat dairy products, and certain oils like coconut and palm oil.

What are the health benefits of Omega-3 fatty acids?

Omega-3s are crucial for cardiovascular health, brain function, and reducing inflammation.

What is the relationship between saturated fat and heart disease risk?

High saturated fat diets are associated with an increased risk of heart disease.

What is the dietary recommendation for polyunsaturated fats according to WHO?

6-11% of total energy.

Which fatty acid is essential and cannot be synthesized by the body?

Essential fatty acids, such as Omega-3 and Omega-6.

What are trans fatty acids?

Fats that are artificially created through hydrogenation, associated with increased cardiovascular disease risk.

What are the dietary sources of Omega-6 fatty acids?

Nuts, cereals, vegetable oils, and poultry.

What is the daily recommendation for cholesterol intake?

Population intake goal is 300mg or less per day.

What is the effect of replacing saturated fats with polyunsaturated fatty acids?

It is recommended to reduce saturated fat intake and replace it with PUFA to lower heart disease risk.

What type of fat should be the primary source of fat in the diet according to dietary recommendations?

Plant fats should be the primary source of fat in the diet.

How much energy (kJ) does fat provide per gram?

37.5 kJ

What type of fatty acid is 18:3n-3?

polyunsaturated fatty acid known as alpha-linolenic acid (ALA), essential for health.

18= number of C atoms

3= 3 double bonds in C chain.

(n= methyl group, O=omega group)

3 indicates the position of the first double bond from the methyl end of the fatty acid chain.

How many double bonds does this fatty acid have? 18:2n-6

2 carbon double bonds in the C chain, first one starting at the 6th carbon from methyl end

(n= methyl group, O=omega group)

name two essential fatty acids:

alpha-linoleic acid and linoleic acid

Which of these measures is the most important indicator for health?

Ratio of LDL to total cholesterol

Which of these is highest in saturated fatty acids?

coconut oil

What is the Heart Foundation advice on dairy fat?

Choose mostly reduced fat

Which oils are high in monunsaturated fats?

• SAFFLOWER, olive oil, canola oil, olives, peanut oil, avocados

• Healthy source of fat- protects against heart disease

  • Ensure NOT oxidised (not high heart, fried)

  • Keep in dark bottles

What is the WHO/FAO dietary recommendation for polyunsaturated fats?

6-11% total energy

What is the WHO/FAO dietary recommendation for monounsaturated fats?

MONO DOESNT HAVE A SPECIFIC DIETARY REQUIREMENT- NO RDI IN NZ

What is the WHO/FAO dietary recommendation for saturated fats?

less than 10% of total energy from saturated fat.

What is the WHO/FAO dietary recommendation OMEGA 6 FATTY ACIDS?

• 5-8% of total energy (WHO/FAO expert)

What is the WHO/FAO dietary recommendation OMEGA 3 FATTY ACIDS?

suggest at least 500 mg/day of EPA and DHA

Why are omega 3 fatty acids so important?

REDUCE BLOOD CLOTTING;

FATS - DHA AND EPA = WHAT ARE THEY?

DHA= docoahexanoic acid, EPA= eicosapentaenoic acid

they are crucial omega 3’ fatty acids

What are the NZ regulations regarding trans fats?

no regulations as low in food supply and populaiton’s consumption

What are the four main types of fats found in foods?

The four main types of fats are: fatty acids, triglycerides, phospholipids, and cholesterol.

Define triglycerides and explain their significance in the body.

Triglycerides are the major form of fat both in the body and in food.

They consist of three fatty acids attached to a glycerol backbone.

They serve as the primary storage form of fat and are a major energy source for the body.

How is cholesterol defined and what are its key functions in the body?

Cholesterol is a waxy lipid found in all cells and in foods from animal sources.

is an essential component of cell membranes.

serves as a precursor for bile acids, steroid hormones, and vitamin D.

What are saturated fatty acids and what are their characteristics?

Saturated fatty acids have carbon chains with the maximum number of hydrogen atoms possible (all single bonds between C atoms)

• typically solid at room temp

• e.g., coconut oil, butter, animal fats

What are monounsaturated fatty acids and where are they commonly found?

Monounsaturated fatty acids have one carbon-carbon double bond in their structure.

• heart-healthy

• liquid at room temp

• Safflower, olive oil, canola oil, avocados, and nuts.

define polyunsaturated fatty acids and what are their key dietary sources?

Polyunsaturated fatty acids have two or more carbon-carbon double bonds.

• liquid at room temperature

• e.g., corn oil, soybean oil, safflower oil, and fatty fish. They include the essential fatty acids (omega-3 and omega-6).

what is oleic acid?

Olive oil, monosaturated fat (but also contains saturated and polyunsaturated fats)

What are trans fatty acids and how are they formed?

Trans fatty acids are unsaturated fatty acids where hydrogen atoms on either side of the carbon-carbon double bond lie on opposite sides of the carbon chain.

Commercial trans fats are created through hydrogenation of plant oils, which increases shelf life but has negative health impacts.

List at least five key functions of dietary fats in the human body.

1) Providing fuel for cells

2) Maintaining healthy skin, hair, and eyes

3) Serving as precursors for hormones

4) Supporting immune function

5) Involvement in inflammatory responses

6) Insulating organs from shock and damage

7) Controlling body temperature.

Why must fats be packaged into lipoproteins for transport in the body?

Fats are hydrophobic (they don't dissolve in water), so they cannot circulate freely in the blood, which is an aqueous environment.

• packaged into lipoproteins (made in the liver) transport through the bloodstream to cells in body.

Compare and contrast HDL and LDL cholesterol in terms of function and health impacts.

HDL (High-Density Lipoprotein) or "good" cholesterol scavenges cholesterol from cells and returns it to the liver, helping reduce buildup in arteries. Higher levels are desirable.

LDL (Low-Density Lipoprotein) or "bad" cholesterol transports cholesterol to cells, including artery walls, contributing to buildup in arteries > increased heart disease risk. Lower levels are desirable.

What are the WHO/FAO and Australian/New Zealand NRV recommendations for total fat consumption?

WHO/FAO expert consultation recommends 15%-30% of total energy from fat

NRV’s for Australia and NZ recommend 25%-35% of total energy from fat.

What is the current understanding regarding total fat intake and heart disease?

Total fat intake is not directly associated with heart disease.

The TYPE of fat consumed, not the amount, has the most significant impact on heart health.

What are the main dietary sources of total fat consumption for New Zealand adults?

According to ANS 2008/09 survey,:

butter and margarine (9%),

potatoes and kumara (6%),

bread-based dishes (6%),

poultry (6%),

beef and veal (5%),

and milk (5%).

What are the recommendations for saturated fat intake and why?

Both the Nutrient Reference Values for Australia and New Zealand and the WHO/FAO Expert Consultation recommend limiting saturated fat intake to less than 10% of total energy

• high sat fat diets = increased risk ischaemic heart disease/cvd’s

What are essential fatty acids and why are they important?

Essential fatty acids are those that cannot be synthesized by the body (or not in sufficient amounts) and must be obtained through diet.

• omega 3

• omega 6

Explain the abbreviation system for fatty acids using the example of linoleic acid (18:2n-6).

In the abbreviation 18:2n-6:

"18" indicates the number of carbon atoms in the fatty acid chain;

"2" indicates two double bonds;

"n-6" (or omega-6) indicates that the first double bond is located six carbons from the methyl (/omega) end of the fatty acid chain.

what are omega 3 + omega 6 needed for?

needed for optimal health, including brain development, inflammation regulation, and cardiovascular health.

What are the key functions of omega-3 fatty acids in the body?

1) essential components of cell membranes, particularly in the brain and eyes;

2) Support cardiovascular health by reducing blood clotting and inflammation;

3) Contribute to brain development and cognitive function;

4) anti-inflammatory properties;

5) important for fetal brain development during pregnancy.

What are the major dietary sources of omega-3 fatty acids?

Major sources include fatty fish (salmon, trevally, tuna, warehou), flaxseed/linseed, some plant oils (canola and soybean), walnuts, and soybeans.

what are the NZ NRV/recomendations for Omega 3 fatty acids ?

Recommendations include consuming fatty fish at least twice weekly.

NRVs provide specific Adequate Intake (AI) levels based on age and gender.

What is the recommended ratio of omega-6 to omega-3 fatty acids and why is this ratio important?

5:1 ratio to prevent disease;

• both types compete for the same enzymes in metabolic pathways

• modern diets tend to be much higher in omega-6

• can promote inflammation when significantly out of balance

What are the main dietary sources of omega-6 fatty acids and WHO/FAO recs?

Dietary sources include nuts, cereals, whole-grain breads, vegetable oils, eggs, and poultry. The WHO/FAO experts recommend 5-8% of total energy from omega-6 fatty acids.

What are the main functions of omega-6 fatty acids?

Omega-6 fatty acids are used in the synthesis of prostaglandins (hormone-like substances).

Why are trans fatty acids considered harmful and how are they regulated globally?

Trans fatty acids have no known health benefit and are associated with a higher risk of cardiovascular disease.

Many countries have regulated or banned artificial trans fats:

• Denmark (first to regulate in 2003),

• US (required labeling in 2003, banned by 2018)

• Canada (required labeling in 2005).

What is the current status of trans fat regulation in New Zealand?

we don’t eat them + barely import them, so we don’t need to set intervention/regulation.

Food Standards Australia New Zealand (FSANZ) concluded consumption was 0.7% of Australian and New Zealanders' diets.

In New Zealand, trans fats must only be declared on a label if a nutrition claim is made about cholesterol or fatty acids

What are the dietary recommendations for cholesterol intake in New Zealand?

• WHO/FAO population intake goal is 300mg or less of cholesterol per day.

• dietary cholesterol is generally not considered a major issue unless a person is at higher risk for cardiovascular disease.

• Heart Found say consuming 6-7 eggs per week is acceptable for most

Why is the balance of different fatty acids important for public health?

different types of fats have different health effects.

• Reducing saturated and trans fats while increasing unsaturated fats (especially omega-3) can help reduce CVD risk at the population level.

• The ratio of omega-6 to omega-3 intake also has implications for inflammatory processes in the body.

What are the top sources of saturated fat in the New Zealand diet?

top sources of saturated fat for New Zealand adults include:

• butter/margarine, milk, bread with cheese, potatoes/kumara/taro (especially as chips and crisps), cakes and muffins, poultry, beef and veal, dairy products, and processed meats.

What does the Heart Foundation's position statement on dairy and heart health recommend?

The Heart Foundation's position statement indicates that total dairy consumption does not appear to have adverse effects on cardiovascular disease or coronary heart disease.

• choose mostly reduced/low fat

• plant fats should be primary source

What does EAR stand for, and what does it represent?

EAR stands for Estimated Average Requirement.

• It represents the daily average nutrient level estimated to meet the requirements of half the healthy individuals in a particular life stage and gender group

What does RDI stand for, and what is its purpose?

RDI stands for Recommended Dietary Intake.

• It's the daily nutrient level sufficient to meet the requirements of nearly all (97%-98%) healthy individuals in a particular life stage and gender group.

• best for individual intake and acts as a safety barrier.

What does AI stand for, and when is it used?

AI stands for Adequate Intake.

It is used when there isn't enough scientific evidence to establish an RDI.

It's a daily average nutrient level based on observed or experimentally-determined approximations or estimates from a group or groups of healthy people.

What does EER stand for, and what does it aim to predict?

EER stands for Estimated Energy Requirement.

• It's the average energy intake predicted to maintain energy balance in a healthy adult of a defined age, gender, height, and level of physical activity.

• tends to be for macronutrients.  

What does UL stand for, and what does it represent regarding nutrient intake?

UL stands for Upper Level of Intake.

• It's the highest nutrient intake level that is likely to pose no adverse health effects to almost all individuals within a population.

• This tends to be for micronutrients.

What does AMDR stand for, and how is it expressed?

AMDR stands for Acceptable Macronutrient Distribution Range.

• estimate of the range of intake for each macronutrient (protein, carbs, fat), expressed as a percentage of energy intake, to maximise general health.

• the ideal percentage of each macronutrient within your daily energy consumption.

What does SDT stand for, and what is its general aim?

SDT stands for Suggested Dietary Target.

• It's the daily intake from food + beverages for certain nutrients that may help in the prevention of chronic disease.

• usually above the EAR/RDI to assist in the prevention of chronic disease.

• e.g., SDT for fiber might be higher than the EAR/RDI to maximise health/disease prevention against colorectal cancer.

ear=

estimated average requirement

• covers needs of ½ population

RDI=

reccomended dietary intake

• individial recoomendations for diet

• NOT GROUP

UL=

the upper limit of a nutrient that is still considered safe

• 'highest ‘okay’ intake

SDT=

Suggested dietary target

• suggested intake to avoid x chronic illness