Fats
/ Lipids
By: Chuck Rudolph RD
These nutrients represent
the most concentrated source of energy.
They are a necessary nutrient
in the body, only excesses should be avoided!
Functions of Fat in Body:
-
Storage
of Energy.
-
Absorption of Fat-Soluble
Vitamins.
-
Adding Flavor & Texture
to Food.
-
Structural Components
of Hormones
-
Structural Components
of Cell Membranes.
-
Insulation of Body.
-
Cushioning
of Body.
Triglycerides
-
95% of all stored lipids
in the body
-
90% of fat weight in
foods.
-
FUNCTION:
- Stored Energy
Triglyceride
3 TYPES of TRIGLYCERIDES:
MONOUNSATURATED
-
All hydrogen bonding
locations are filled except ONE.
-
One pair of carbons
is double bonded..
-
Sources:
olive & canola oil, avocados, almonds, peanut butter.
-
Reduces
total blood cholesterol, LDL, and blood triglyceride levels.
(Reducing risk of heart disease, stroke, and some cancers!) & Increases
HDL levels - MOST
EFFECTIVE FOR PROMOTING CARDIOVASCULAR HEALTH!
Almonds—A
good source of monounsaturated fatty acids
POLYUNSATURATED
-
Multiple hydrogen
bonding locations are open.
-
Multiple double
bonds are present.
-
Unstable so
liquid at room temperature.
-
Sources:
Corn & sunflower oils, soy, walnuts, fish, and dark green
leafy vegetables.
-
Reduces total
blood cholesterol, LDL, and blood triglyceride levels. (Reducing
risk of heart disease, stroke, and some cancers!)
-
HYDROGENATION
(increased stability of frying oils/ margarine/peanut butter) & TRANS
FATTY ACIDS
Fish—A
good source of polyunsaturated fatty acids
SATURATED
-
All hydrogen bonding
locations are filled.
-
No carbons are double
bonded.
-
More stable so solid
at room temperature.
-
Common in red meats,
whole milk, cheese, butter, ice cream.
-
Causes increases in
LDL production! (the “bad” cholesterol)
RED
MEAT!
2
Essential Fatty Acids
(BOTH are polyunsaturated)
Omega-6 Fatty Acids (AKA Linoleic
Acid)
-
Common sources include
vegetable oils, seeds, nuts, and whole grains.
-
Commonly found
in margarine, mayonaise, and salad dressings.
Omega-3 Fatty Acids (AKA Linolenic
Acid)
-
Common sources are
fish and fish oils.
-
This one is where deficits
usually occur!
FUNCTIONS:
-
Same as other polyunsaturates, but also affect growth in infants
and proper functioning of nerves and cell membranes.
DEFICITS:
-
Growth retardation decreased reproductive function, kidney/liver
failure.
Fat
Tips and Recommendations
-
1.
Select Lean fats rich in omega 3 and omega 6 fatty acids such
as fish oil, olive & canola oil, avocados, almonds, peanut
butter, nuts, Etc.
-
2.
Total calories per day from fat should not exceed 30%
-
3.
No more than 7% of total fats from “saturated” sources - red
meats, whole milk, cheese, butter, ice cream.
-
4.
Select food low in Cholesterol – 300mg of cholesterol or less
per day.
-
5.
Select Salad dressing that are “Light” and made with canola
oil or safflower oil.
1 Pound of Body fat
= 3,500 kcal
1.
In order to lose one pound per week, 500 calories per day
should be reduced by
a combination of reduced caloric intake and/or aerobic
exercise.
2. In
order to lose 5 pounds, one must burn
a total of 17,500 kca
3.
Losing more than a pound a week is not usually recommended because
weight loss will most likely include lean body mass. Therefore,
one should plan to lose 1-2 lbs per week. This is very effective
and attainable, plus, you maintain lean muscle tissue which enhances
your fat burning ability.
Simple Ways to Reduce
Fat Consumption
-
Prepare meatless main
dishes or those containing only small amounts of meat.
-
Use skinless
chicken & turkey.
-
Bake, barbecue, broil,
steam, roast, or stew meats rather than frying.
-
Use lean cuts
of meat and trim off visible fat.
-
Drink non-fat milk & eat
egg whites minus the yolk.
-
Limit creamy spreads
and dressings (substitute vinaigerettes).
-
Avoid cooking with
lard or tropical oils (palm & coconut).
-
Skim the fat off
the top of soups (they naturally dissociate & float
at the top)
-
Use tomatoes, onions,
peppers, garlic, etc. to add flavor to sauces instead of butter,
creams, or cheeses.
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