Ch. 5 - Lipids (Fats)

How many calories are in 1 gram of fat?

9 calories

How many calories are in 1 gram of alcohol?

7 calories

Does fat have more or less calories than alcohol per gram?

More

Do butter and margerine have the same calories?

Yes

How many calories are in 1 teaspoon of fat (about 5 grams)?

45 calories

What form of fat makes up most of the fat we eat?

Triglycerides

What is a triglyceride made of?

1 glycerol + 3 fatty acids

What are sterols?

Lipids with a ring structure (ex: cholesterol)

What are phospholipids mainly used for?

Cell membranes

What is saturated fat?

Fat with no double bonds; usually solid at room temperature

What foods are high in saturated fat?

Butter, meat, cheese, whole milk

What is unsaturated fat?

Fat with one or more double bonds; usually liquid at room temperature

What is monounsaturated fat?

Fat with one double bond

Which oil is highest in monounsaturated fat?

Olive oil

What fatty acid in olive oil makes it monounsaturated?

Oleic acid

What is polyunsaturated fat?

Fat with more than one double bond

What are trans fatty acids?

Unhealthy fats created during partial hydrogenation

What is hydrogeneation?

Adding hydrogen to liquid oil to make it solid

Where are trans fats commonly found?

Processed and commercial baked goods

Are trans fats harmful?

Yes

Is margarine made with hydrogenated oils a good substitute for butter?

No

What does “essential fatty acid” mean?

The body can’t make it; must come from food

What are the two essential fatty acids?

Linoleic acid and linolenic acid

What foods contain omega-3 fatty acids?

Salmon, walnuts, flaxseeds

Does corn oil contain omega-3 fatty acids?

No

What is cholesterol?

A waxy lipid used to make hormones, bile, and vitamin D

Does the body need cholesterol?

Yes, but not too much

Is dietary cholesterol the only cause of high blood cholesterol?

No

What fat helps the body make cholesterol?

Saturated fat

What are lipoproteins?

Particles that carry fat through the bloodstream

What does HDL stand for?

High-density lipoprotein

Why is HDL called “good cholesterol”?

It removes cholesterol from arteries and returns it to the liver

What does LDL stand for?

Low-density lipoprotein

Why is LDL considered “bad cholesterol”?

It deposits cholesterol in artery walls

Which lipoprotein carries fat from the intestines after eating?

Chylomicrons

Which lipoprotein carries triglycerides from the liver?

VLDL

What is considered a normal total blood cholesterol level?

Less than 300 mg per 100 mL of blood

What is the best way to increase HDL cholesterol?

Aerobic exercise

What % of total calories should come from fat?

20-35%

What is the recommended maximum % of calories from saturated fat?

No more than 10%

What type of fat is most common in commercial baked goods?

Hydrogenated fat

What is the most abundant fatty acid in meat?

Stearic acid

Does “2% reduced-fat milk” get less than 10% of calories from fat? Why?

No, fat provides 9 calories per gram, making up 28% of calories

True or false: butter has more calories per teaspoon than oil.

False (they’re the same)

True or false: trans fats occur naturally in many foods

False

True or false: saturated fat can raise blood cholesterol

True

True or false: exercise can improve cholesterol levels

True