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FATS
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Fats: an essential component of the diet needed for:• energy • vitamin absorption• hormone production • protection of vital organs
Each gram of fat provides 9 Calories
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Typically solid at room temperature
Found in animal sources: red meat and dairy
Plant sources: coconut oil, palm oil
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LONG-CHAIN SATURATED FATTY ACIDS STEARIC ACID
Named for carbon chain in their molecular structure
Includes palmitic acid, lauric acid, myristic acid
Raise blood cholesterol levels
Also a long-chain SFA
Shown to have no effect on blood cholesterol levels
Found in cocoa butter, milk, meat
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High levels found in• Soybean oil• Corn oil• Canola oil• Safflower oil • Nuts and seeds• Fatty fish
Salmon Herring
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Omega-3 and Omega-6 polyunsaturated fatty acids
Body cannot add double bonds • Must be consumed in the diet
Balance the consumption between the two• Ratio of Omega-6 to Omega-3
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OMEGA 3 OMEGA 6
Linolenic acid • Converted to
eicosapentanoic acid (EPA) and docosahexaenoic acid (DHA)
• Anti-inflammatory effect
Found in: flaxseed, canola oil, walnuts, salmon, cod
Linoleic acid• Converted to arachidonic
acid • Important for immune
system function• Pro-inflammatory effect
Very prevalent in American diet: • Corn oil, soybean oil,
peanut oil, eggs, dairy
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Liquid at room temperature
Come from plant sources • Nuts and seeds• Flaxseed oil, olive
oil, canola oil• Avocado
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Come from process of hydrogenation: converting double bond in polyunsaturated fats to a single bond
Process provides foods with longer shelf life
USDA now requires trans fat to be listed on Nutrition Facts label
Donuts fried in hydrogenated fats were a major source of trans fats – most processors have changed their formulas to reduce trans fats in their products
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Foods labeled ‘0 grams trans fat’ may still contain trans fat
Look for ‘partially hydrogenated’ oil on food labels to identify if that food product contains trans fat.
For amount consumed look at serving size
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Select lean cuts of meat
Select low fat dairy products
Include fish or poultry in your menus
Use butter and margarines sparingly
Balance fat intake: vary your oils• Fat composition differs between each
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Recommend no more than 30% of calories from fat in the total diet
No-fat diets are unhealthy – especially for children and teens
Use a variety of fats in moderation to achieve healthy balance• Butter and margarines• Vegetable oils• Food sources (nuts, fish, flaxseed)