Fats and Lipids Flashcards
(41 cards)
What are FATS?
Also known as
“LIPIDS”
Provide body with a
“concentrated” source of energy
Fats are made up of
“Fatty Acids”
Like carbohydrates, they are composed of
carbon, hydrogen, and oxygen.
20-35% of your daily energy (calories) should come
from fat
Food sources:
Butter
Oils
Dressing
Nuts
Seeds
Dairy
Meats
Junk food
Function of Fats in our Body?
Fats help with the absorption of
certain vitamins only found in foods that contain fat (Vitamins A, D, E, K)
Promotes
Insulates
Helps send fast
Cushions and
Fat has twice as many calories as
healthy skin
(protects) body
nerve signals to the brain
protects organs
carbs and protein
Can lead to diseases quickly
Two Types of Fat
Saturated Fats
Unsaturated Fats
Saturated Fats
“BAD” fat (when consumed in high amounts)
Fats that could potentially raise bad cholesterol
Can be solid at room temperature (ex. butter, milk, cheese, junk food)
Unsaturated Fats
“GOOD” fat (provides us with many health benefits)
Fats that lower bad cholesterol
Can be liquid at room temperature (ex. olive oil)
Natural occurring plant sources (i.e. peanuts, avocado)
Unsaturated Fats
Two Types:
monounsaturated and polyunsaturated
Trans Fat
Trans fats are also bad fats but they are actually an unsaturated fat that are hydrogenated → commercially processed foods
Cholesterol is not fat, but rather a
Helps with the
Contributes to the skin’s production of
fat-like waxy substance present in all body cells
-digestion of fat
-Vitamin D
Your body makes all the cholesterol it needs, called
Blood Cholesterol
Dietary Cholesterol is found in some foods from animal sources,
such as shrimp and egg
A certain amount of cholesterol circulates in the bloodstream through
lipoproteins
LDL
Low-Density Lipoprotein
LDL → Low-Density Lipoprotein
(TAKES CHOLESTEROL FROM LIVER → ARTERIES)
A chemical that takes cholesterol from the liver to wherever it is needed in the body (transported from the liver to our arteries)
LDL cholesterol that is not used in your body eventually settles in your arteries, hardens and becomes plaque. This build-up increases the risk of heart disease or stroke
HDL → High-Density Lipoprotein
(TAKES CHOLESTEROL FROM ARTERIES → LIVER)
A chemical that gathers up all the excess cholesterol in your arteries and transports it to the liver to be broken down
Collects LDL cholesterol and brings it back to the liver; we often have less of HDL though which is a problem. This can lead to clogged arteries.
Saturated Fatty Acids
Raises the level of LDL level cholesterol in the bloodstream, overtime this is dangerous due to plaque build up
Includes: most sources derived from animals, meat, poultry skin, whole milk, dairy products and tropical oils (coconut, palm and palm kernel oil)
- Monounsaturated Fatty Acids
Helps lower LDL (“bad”) cholesterol levels and may help raise HDL
Includes: olives, olive oil, avocados, peanuts, cashews, sesame seeds, peanut oil and canola oil
- Polyunsaturated Fatty Acids
Helps lower cholesterol levels
Includes: vegetable oils (corn, soybean, safflower oil)
Contain Essential Fatty Acids → needed by the body
Cont. on next slide
Essential Fatty Acids
OMEGA 3 & 6
They are necessary for human health but the body can’t make them
You have to get them through food.
