Macronutrients Flashcards
(38 cards)
What is fat?
A macronutrient supplying the body with a concentrated energy source
Fat is solid at room temperature, while oils are liquid.
What are oils?
Fats that are liquid at room temperature, e.g. sunflower oil
Oils provide similar energy values as fats.
What are solid fats?
Fats that are solid at room temperature, e.g. butter and lard
Solid fats contain higher amounts of saturated fatty acids.
What is visible fat?
Fat in food that can be seen easily, e.g. fat on bacon
Visible fat is often associated with animal products.
What is invisible fat?
Fat in food that cannot easily be seen, e.g. butter in cooked pastry
Invisible fat is commonly found in processed foods.
What is a fatty acid?
A part of a fat molecule
Fatty acids can be saturated or unsaturated.
What is a triglyceride?
A fat molecule made up of 1 part glycerol and 3 fatty acids
Triglycerides are the main constituents of body fat in humans and animals.
What is the energy value of fat?
9 kcal/37 kJ per gram
This is the same energy value for both fats and oils.
What are the functions of fat in the body?
- Provides an energy store in adipose tissue
- Insulates the body
- Protects bones and kidneys
- Provides fat-soluble vitamins A, D, E, and K
Fat plays multiple roles in maintaining body functions.
What are the similarities between fats and oils?
- Both are made of triglyceride molecules
- Both have the same energy value
- Both contain a mixture of fatty acids
The primary difference is their state at room temperature.
What are the differences between fats and oils?
- Fat is solid at room temperature, oil is liquid
- Fats can be spread, oils are poured
- Fats contain more saturated fatty acids, oils contain more unsaturated fatty acids
These differences affect their culinary uses.
What are sources of solid animal fats?
- Visible: meat, cheese, butter, lard, suet
- Invisible: cheese, butter in cakes, sausages, marbling in meat
Solid animal fats are prevalent in various processed foods.
What are sources of solid plant fats?
- Visible: coconut cream, cocoa butter, vegetable fats
- Invisible: processed foods, chocolate, pastries
Plant fats are often used in baking and cooking.
What are sources of liquid animal oils?
- Visible: cod liver oil, oily fish
- Invisible: milk, cream, egg yolk
Liquid animal oils are important in diets for essential fatty acids.
What are sources of liquid plant oils?
- Visible: plant oils, nuts, and seed oils
- Invisible: processed foods, ready meals
Liquid plant oils are commonly used in dressings and cooking.
What are monounsaturated fatty acids?
Fatty acids found mainly in solid fats and liquid oils
They are considered healthier fats.
What are saturated fatty acids?
Fatty acids found mainly in solid fats like butter and lard
High intake can lead to health issues.
What are unsaturated fatty acids?
Fatty acids found mainly in liquid plant oils
These are typically healthier and beneficial for heart health.
What are essential fatty acids?
Fatty acids that cannot be made by the body and must be consumed
Found in oily fish, plant oils, and some meats.
What are the effects of fat deficiency?
- Weight loss due to lack of energy store
- Insulation loss leading to chill
- Increased bruising risk
- Insufficient vitamins A, D, E, and K
These effects highlight the importance of fats in the diet.
What are the effects of excess fat intake?
- Weight gain
- Potential development of cardiovascular disease (CVD) and coronary heart disease (CHD)
Excessive fat consumption can have serious health consequences.
What is the recommended daily percentage of total fat intake for healthy adults?
No more than 35%
This includes all types of fats consumed.
What is the recommended daily percentage for saturated fatty acids?
11%
Limiting saturated fat is crucial for heart health.
What is plasticity in relation to fats?
The ability of fat to be shaped and spread with light pressure
Plasticity varies with temperature and fat composition.
