Fats

By Seth, Emilee, Misaki

Function of Fats

● Normal growth and development● Energy (fat is the most concentrated source of energy)● Absorbing certain vitamins ( like vitamins A, D, E, K,

and carotenoids)● Providing cushioning for the organs● Maintaining cell membranes● Providing taste, consistency, and stability to foods

Food Sources

● Red meat● Dairy● Fish● Nuts● Seeds● Avocado● Junk Food

Chemical Composition

● There are two categories of fats:o Saturated and Unsaturated

● The difference between the two types is molecular structure

Saturated vs Unsaturated Fats

● Have no C=C double bonds!!!

● All single bonds enables the compound to have the max amount of Hydrogen atoms, thus being saturated with H

● Have C=C double bonds!!!!

● The structure becomes bent.

● Does not have the max amount of Hydrogen

Saturated vs Unsaturated Image

Monounsaturated vs Polyunsaturated

● An unsaturated fat is considered monounsaturated if it has one C=C double bond.

● Monounsaturated has one bend● If there are multiple C=C double bonds then

the fat is classified as polyunsaturated● Polyunsaturated fats have multiple bends

Essential vs. Non Essential Fats

Essential nutrient: Cannot be synthesized internally, must be consumed. ● Alpha-Linoleic acid, Linoleic acid, Conditional Fatty acids

Non- Essential: Can be produced by body but are often obtained through food. ● Saturated fatty acids, trans fatty acids, Omega- 9 Fatty Acids

Alpha-Linoleic acid, Linoleic acid and Conditional Fatty Acids: The Essentials

Alpha-Linoleic acid: Found in Chia, Nuts, Flax● Omega-3 fatty acid:important for:controlling blood clotting, building cell membranes

in brain, possible protection against heart disease,stroke, cancer, autoimmune disease

Linoleic acid ● Omega- 6 fatty acid: important for: Lowering LDL, reducing inflammation and

protecting against heart disease Conditional - Become conditional only during certain developmental or illness conditions

● Ex: Gamma - Linoleic acid, docosahexaenoic acid

Saturated, Trans Fatty Acids, and Omega- 9 Fatty Acids: The Non- Essential

Saturated● Often don’t get broken down by body and get stored. Can lead to heart disease,

high cholesterol, and stroke Trans Fatty Acids

● Too much can lead to heart disease Omega 9 Fatty Acids

● Can lower bad cholesterol, increase good cholesterol, and control blood sugar.

How Much Fat Should I Eat?

**Nutritional Recommendations change. Remember the Atkins Diet?**

Fat should constitute about 20-35 % of your calories

Calorie intake per day for men: 2,000 - 3,000

Calorie intake per day for women: 1,600 - 2,400

Tips to cut out saturated/trans fats

● Choose whipped, light, soft, fat-free, or vegetable-oil blended butter.

● Use vegetable/seed oils when cooking (i.e. canola, sunflower, soybean, olive, peanut, or sesame).

● Eat lean meats and remove the fat/skin.● Try to avoid fatty processed meats like sausages, salami, and

pepperoni.● Reduce and limit your intake of junk food such as fast food,

snacks, and sweets.

Emilee Philips

So I think you should try to incorporate pictures throughout the entire presentation not just add them to random slides

Quiz - Questions

1. What are the functions of fats?2. What is the difference between saturated and

unsaturated fats? Monounsaturated and polyunsaturated?

3. What are some food sources that have fat?4. What is the difference between essential and non-

essential fats?5. How much fat should a person eat per day?

Quiz - Answers1. Promote growth & development, generate energy, absorb vitamins, cushion

vital organs, maintain cell membranes, and enhance food2. Saturated: no C=C double bonds, max amount of Hydrogen atoms

Unsaturated: have C=C double bonds, less than max HydrogenMonounsaturated: one double Carbon bondPolyunsaturated: multiple double Carbon bonds3. Red meat, dairy, fish, nuts, seeds, avocado, junk food4. Essential: cannot produce internally; must be consumed

Non-essential: can be produced in the body, but often obtained through food

5. Men: 2,000-3,000 calories/dayWomen: 1,600-2,400 calories/day

Citations: Please add all links used!1. Fats and Cholesterol: Out with the bad, In with the good. (n.d.). Retrieved from

http://www.hsph.harvard.edu/nutritionsource/top-food-sources-of-saturated-fat-in-the-us/2. Macronutrients: The Importance of Carbohydrate, Protein, and Fat. (n.d.). Retrieved from

http://www.mckinley.illinois.edu/handouts/macronutrients.htm3. The Difference Between Essential And Non-Essential Fatty Acids - Fitness Fusion. (2013, June 17). Retrieved January 29,

2015, from http://fitnessfusion.com/the-difference-between-essential-and-non-essential-fatty-acids/4. Facts about Fats. (n.d.). Retrieved January 29, 2015, from

http://www.healthykids.nsw.gov.au/recipes/facts-about-fats.aspx5. Butter vs. Margarine: How to Choose. (n.d.). Retrieved January 29, 2015, from

http://www.health.com/health/gallery/0,,20509217_10,00.html6. Ask the Expert: Omega-3 Fatty Acids. (n.d.). Retrieved January 29, 2015, from

http://www.hsph.harvard.edu/nutritionsource/omega-3/7. Google Images