Module 6: Fats

9 cal/gram

lipid cal/gram

20-35% of total calories

ADMR fat recommendation

10%

less than __% of calories should come from saturated fat

omega-3 and omega-6

essential fatty acids

chemical structure and bonds/ saturation

determines how fatty acids impact our health

unsaturated fats

nuts, avocados, oils

polyunsaturated fats

fish, nuts and seeds, vegetable and seed oils

adipose tissue

white fat (energy storage) or brown fat (heat storage)

visceral fat

fat in midsection

visceral fat

can alter structure of organs and is more metabolically active

subcutaneous fat

fat right under the skin

fats

provide 80-90% of resting energy

fats

fuel muscle work

fat

body’s chief form of stored energy

fat

key constituent of cell membranes

fat

emergency fuel reserve

fats

converted to raw materials

fat

helps make bile, synthesize vitamin d, and synthesize hormones

fat

transport vitamins and minerals in the body

Vitamin a, e, d, k

fat-soluble vitamins

pancreas

releases lipase that goes into small intestine

bile

helps emulsify fat and leave the body

ways to raise HDL

eating plants, exercise, coconut oil

cholesterol

fat derivative; does not contain fatty acid chains

300mg/day

cholesterol recomendtion

low density cholesterol

“bad” cholesterol

high density cholesterol

“good” cholesterol

cholesterol

produces key hormones, produces vitamin d, constituent of all cells, if not ingested, body manufactures it

physical activity

how to increase HDL

trim saturated fat and trans fat

how to decrease LDL

trans fat

taking a vegetable oil and hydrogenating it to make it solid at room temperature

trans fat

linked to higher LDL, lower HDL, higher cholesterol

trans fat

retains double bond but takes twist instead of becoming fully saturated

unsaturated fats

come from plants and fish

unsaturated fats

liquid at room temperature

omega-3s

abundant in fish oil, reduced risk of heart disease and cancer

omega-6s

canola oil, important for brain function and development, metabolism

6

most western diets consume more omega_

pasteurization

heating things to a certain temperature to cure harmful bacteria

saturation

__ of fatty acids determines how they impact our health

liver

where is glycogen stored

liver

converts excess glucose to fatty acids

fatty acids

building blocks of lipids

saturated fats

keto diets are high in

omega-3 and omega-6

polyunsaturated fats

polyunsaturated fat

may reduce risk of heart disease