Week 5 - Fats/Oils/Triglycerides

Fat and Oil Functions

Energy (9 calories/gram), body temperature, cell membranes (saturated fat), internal cell functions (polyunsaturated fat) nervous system (monounsaturated fats)

Chemical Structure of Triglycerides

3 Fatty Acid Chains + Glycerol

Types of Unsaturated Fats

Monounsaturated Fats and Polyunsaturated Fats

Monounsaturated Fats

Up to 15% of total calories (canola, olive, peanut, avocado, almonds)

Polyunsaturated Fats

Up to 10% of total calories (soy, corn, sesame, sunflower, flax)

Saturated Fat

Less than or equal to 10% of total calories, animal/tropical oils (beef, pork, poultry, butter, cheese, coconut)

Total Fat Recommendation from DRI

20-35% of total calories from total fats (~45-78 grams)
Men: 6-7tsp
Women: 5-6tsp

Lean Meats

<10 grams fat, <4.5 grams saturated fat

Extra Lean Meats

<5 grams fat, <2 grams saturated fat

Calculate % Calories From Total Fat

Example: 85 grams total fat, 1860 calories
85×9 calories/gram = 765 calories ÷ 1860 = 41% of total calories from fat

Calculate % Calories From Saturated Fat

Example: 36 grams saturated fat, 1860cals
36×9 calories/gram = 324 calories ÷ 1860 = 17% total calories from saturated fat

Calculate % Fat Goal 

Example: 1600 calories, 25% of calories from fat
1600x.25 = 400 calories ÷ 9 calories/gram = 44 grams /day 

Calculate % Protein Goal

Example: 1600 calories, 25% of calories from protein
1600x.25 = 400 calories ÷ 4 calories/gram = 100 grams/day

Calculate % CHO Goal

Example: 1600 calories, 50% of calories from carbohydrates
1600x.25 = 400 calories ÷ 9 calories/gram = 44 grams/day

Confusing Point (Common Misconception) of Fats/Oils

No Fat/Oil is 100% monounsaturated, polyunsaturated or saturated (it’s a mixture)

What state (solid or liquid) would monounsaturated be in the refrigerator? 

Solid in Refrigerator

What state (solid or liquid) would polyunsaturated be in the refrigerator? 

Liquid in Refrigerator

Essential Fats

Omega 3 and Omega 6 (BODY DOESN’T PRODUCE)

What is the most metabolically active fat/oil?

Omega 3 and Omega 6

Functions of Omega 3 and Omega 6

Decrease blood clots, reduces blood triglycerides, regulate BP, boost immune system, protect cell membranes, regulate hormones

Omega 3

Alpha-Linolenic Acid, found in seafoods and plants

How many times a week should you be eating fish?

2 times a week

Omega 3 Sources

Chia Seeds and Walnuts and Flaxseed

Omega 6

Linoleic, found in corn/soy/sunflower/grain/meat

Omega 6 and Omega 3 Ratio

Average American Diet: 20:1
DRI: 10:1

What should you be limiting and what should you be increasing?

Limit Saturated Fat
Increase Fiber Intake

Cholesterol

Produced by liver, sterol, found in animals (beef, pork, egg yolk, fish), 300mg or less a day for dietary intake