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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
