fats and oils

monosunaturated fats food sources

plant: soft of liquid

• avocados, almonds, peanut, peanut butter/ oil, canola, olives

how many totaly caloires are frim polyunsaturated fats

up to 10% of total calories

• soy, corn, flax, seasame, nuts, seeds, whole grain

saturated fat make up…

less than 10 percent of total fat

• food sources: beef, pork, butter, poultry with skin, cheese, whole milk, cream, coconut and palm oils 

trans fat food souces 

baked goods,fried foods, processed foods 

recommended intake of fat calories

20-35% of total calories are from total fat

• 45-78 grams for a 2000 calorie diet 

• 5-6 tsp for women and 6-7 tsp for men 

how many total caloories come from monounsaturated

up to 15% (33 grams of less)

how many total calories come from polyunsaturated

up to 10%

how many total calories can from saturated fat

10 percent or les of total calories should

• 22 grams or less

how to increase unsaturated consumption

• get low fat or fat free dairy

• get lean or extralean proteins

• remove visible saturated fat 

• get loin or round meat

how to improve balance of fats

add more monosaturated food like nuts

add more polyunsaturated food

finsing healthuer alternativrs for saturated fats 

how to descrese saturated fats

• swap things with alot of saturated fats to a healthy alternative

• eating lean meat

• using vegetable oils (olive and canola)

• get low- fat or fat free options 

calculating percent of fat

grams of total fat x 9 cal/g) divided by total caloires of thw wholw day

85 g X 9 cal/g)= 765/ 1860= 41% total caloires from fat 

calculating grams 

total calories X percent of fat 

that total divided by 9 (cal/ gram) 

1600 cal, 25% cal from fat 

1600X 0.25= 400/ 9= 44 grams of fat 

omega 3 food sources 

chia seeds

walnuts

flaxseed

fish

eggs

breastmilk

fish oil supplememtns 

omega 6 food sources

corn,

soy

safflower

sunflower

grain fed read meat poultry and eggs 

farm raised seafood 

health benefits of omega 3 oils

lower inflammation, depression, hypertension, cancer, arthritis, diabetes, aging, onesity

increaded mental helath, brain health and development, fertility, heart health, kidney health, immunity 

basic digestion of fats and oils

ingested fats - lingual lipase (mouth)- gastric lipase (stomach)- bile (small intestine: gallbladder)- emulsified fat- lipase (intestinal and pancreatic lipase)- monoglycerides. fatty acids/ glycerol (end products for absorption)

how body uses fats and oils

• energy for cells and muscles 

• body temp

• cell membrane (saturated)

• internal cell functions (polyunsaturated)

• nervous system (monounsaturated)

• protects internal structure

• fat soluble vitamin absorption

• flavor and satiety  

cholesterol characterisitcs

• sterol

• produced by liver 

cholesterol functions

hormones, Vitamin D, cell function, bile

fatty and oils structure

3 fatty acid chains attached to glycerol

cholesterol food sources

animals (beef pork egg yolk fish poultry dairy butter/lard

cholesterol dietary intake

less than of equal to 300 mg a day for dietary intake

what should we limit eating 

saturated dats 

what should we increase

fiber intake