Studied by 9 peopleWhat are the guidelines for daily fat intake?
-30% or less of total caloric intake from fat (No RDA or AI) -10% or less of total calories as saturated fat -No more than 300 mg of cholesterol
How does fat help prevent hunger between meals?
-slows down digestion -satiation -Satiety
What is satiation?
feeling of fullness that terminates a meal
What is satiety?
the effects of food/meal that delay further intake until next meal
What are the classification/properties of fats?
Triglyceride, sterols, cholesterol, lipoproteins (part of cholesterol), fatty acids, MUFAs, PUFAs
What is a triglyceride composed of?
3 fatty acids+ glycerol
What are the properties of a triglyceride?
-Short-chain fatty acid (2-4 carbons) -medium-chain fatty acid (6-10 carbons) -long-chain fatty acid (12 or more carbons)
Where are sterols found?
found in foods that contain animal products
What is a sterol?
cholesterol which is a precursor to other body compounds (vitamin D) and body can make ALL cholesterol it needs (875 mg a day)
What hormones does cholesterol make?
Estrogen, testosterone, vitamin D hormone
What structures is cholesterol a part of?
Cell & outer layer of organs
What are different lipoproteins?
LDL (Low-density lipoprotein) & HDL (high-density lipoprotein)
What is the function of LDL ("bad")?
delivers cholesterol made by liver TO cell and it is associated with heart disease
What is the function of HDL ("good")?
Picks up cholesterol for removal from body for recycling. The ideal is 60 mg/dl
What is the structure of saturated fatty acids?
-all single bonds between carbons -solid @ room temp -butter
What is the structure of unsaturated fatty acids?
-room for more hydrogen -liquid @ room temp -regarded as healthier
What are nonessential fatty acids?
-can be made in the body (phospholipid) -not essential to have in a diet
What are essential fatty acids?
-can't be made in the body (must come from food) -Omega-3 (alpha-linolenic acid) -Omega-6 (linoleic acid)
What are sources of omega-3?
-soybean -canola -walnut -oils -salmon -tuna -mackerel -fish oil supplements
What are sources of omega-6?
-seeds -nuts -corn oil -meat -poultry -eggs
What is a MUFA?
-Monounsaturated fatty acid -Olive & peanut oil (1 C-C double bond) -palmitoleic & oleic acid
What is a PUFA?
-polyunsaturated fatty acid -corn, sunflower, safflower oils -linolenic acid & linoleic acid
What are food sources of fat?
-oils, butter, margarine (around 100% of kcal from fat; energy dense) -Nuts, bacon, peanut butter (around 80% of kcal from fat) -potato chips, candy bars, whole milk ("hidden source") (around 50% of kcal from fat
What are the functions of fat?
-provides energy (50-60% of energy contributions for rest to moderate activity) -energy storehouse (adipose cell (fat cell) can increase about 50 times) (body can produce more fat cells)
What are recommendations of fat intake?
-include fats but keep to a minimum -experiment with different fat content
What happens with fat intake during exercise?
-long chain fatty acids absorb slow -medium chain fatty acids absorb faster -avoid fats during exercise
What happens with fat intake after exercise?
-20-35% fat content -unsaturated fats -carbs should predominate -consume post-exercise meal ASAP
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