Dietary Fats: Practical Concerns Dietary Fats: Practical Concerns • fat in food is major contributors to taste

and texture

• aroma of sizzling bacon comes from fat

• texture of foods is affected by fats, –makes ice cream

creamy–baked goods makes

product more tender

• fat is such a concentrated energy source food technologists are scrambling to find fat replacements that provide the texture

• some replacements are protein-based and some are carbohydrate-based

• yield fewer calories per gram (4 vs. 9)

• some fat-based not absorbed by body

Understanding the food labelUnderstanding the food label• Lowfat margarine has 5 calories

per tablespoon, but all 5 calories are fat calories - so the product is 100% fat

• Lean ground beef labeled "7% fat“

• 7% is an expression of amount of fat by weight

• much weight of meat is water

Principles of Nutrient Metabolism: Principles of Nutrient Metabolism: • the largest store of calories is in

form of fat in connective tissue

• storage compartment can be greatly expanded with long-term over-nutrition in obese individuals

• dependence on fat & protein stores in starvation requires metabolic break down protein before fat

ObesityObesity

Health Implications of ObesityHealth Implications of Obesity• Heart Disease • Diabetes Mellitus• Common Forms of Cancer

–breast, colon, prostate, uterine, ovarian, pancreatic, gallbladder, and kidney cancer

• Hypertension• Psychosocial Morbidity and Mortality

–disturbed family interactions, job performance, self-esteem, & sexuality

Endocrine Causes of ObesityEndocrine Causes of Obesity• There are endocrine genetic forms of

obesity but these ARE RARE.

• most common types are hypogonadism, hypomentia, and hypotonia syndromes

Basal Energy ExpenditureBasal Energy Expenditure• Basal Metabolic Rate

– energy for vegetative processes including intracellular ion pumping, work of breathing, etc.

• Thermic Effect of Exercise– associated with physical activity

• Thermic Effect of Food– associated with ingestion,

digestion, absorption

Trigger Foods Trigger Foods • foods that have unexpected

amount of hidden fat or calories

• represent something you eat in a setting where hunger is not the prime motivation

• you eat unconsciously such as potato chips where "you can’t eat just one“

Cardiovascular Training• gradual incremental exercise program

emphasizing cardiovascular fitness is the basis of all exercise programs

• vigorous exercise involves minimal risks for healthy individuals but can be risky for couch potatoes

• individuals should check with physician first as should all those over 35, or with medical conditions

A basic workout prescriptionA basic workout prescription• stretching and a ten minute low intensity

warm-up, to increase blood flow and minimize risk of injury

• exercises to increase muscular strength, endurance, & flexibility

• intensity adequate to increase heart rate into training zone 60 to 90 % of maximum age-adjusted heart rate (MHR= 220-age). About 145 bpm for you.

• start at 50 to 60% of MHR, & then remain in training zone

• weight loss, prolonged sessions at 70% of MHR are effective at burning fat

• A ten minute cool-down is important to minimize cramping and muscle injury at the end of each session.

Body CompositionBody Composition• The Body Mass Index

– Wt (lbs x (.454)/ Ht2 (INCH/39.37)2

WomenWomen MenMen

Under weightUnder weight <19<19 <21<21

NormalNormal 19-2719-27 21-2821-28

OverweightOverweight 27-3227-32 28-3128-31

ObeseObese 33-4033-40 31-4031-40

MorbidMorbid 41>41> 41>41>