Post on 17-Jun-2015
What’s this about Fats?The Good, The Bad and the Ugly
Awesome.2Cents!
This lesson will cover:• What is fat?• Functions of dietary fat• Dietary fat• Healthy vs. unhealthy fat• Cholesterol• Lipoproteins• Saturated fats• Monounsaturated fats• Polyunsaturated fats
• Trans fats• Example of a label• Reducing trans fat intake• Recommendations for
fats• Calculations• General information• References C
op
yrig
ht
PB
RC
20
07
2
20
12
What is Fat?
• Fats are mainly carbon, hydrogen, and oxygen. • Fats are mixtures of fatty acids and glycerol. They
are part of a larger group of lipids. Three fatty acids connect to each glycerol molecule to make a molecule of fat. • Whether fat is solid or liquid depends on the
length of the fatty acids (how many carbon atoms it has) and the degree of saturation (how many hydrogen atoms they each have).
Cop
yrig
ht
PB
RC
20
07
3
20
12
Fat synthesis
Cop
yrig
ht
PB
RC
20
07
4
20
12
Dietary fat
• Fat is a component of most all foods. • Low fat foods.• High fat foods
• The name “fat” usually implies something bad, or something that we shouldn’t eat.
Cop
yrig
ht
PB
RC
20
07
5
20
12
Functions of Fat
Cop
yrig
ht
PB
RC
20
07
6
• Fat is important because it is:– A source of energy– A component of cell membranes.– Involved in regulating blood
pressure, heart rate, blood vessel constriction, blood clotting, and the nervous system function
20
12
Functions of Fat
• Fat is also important in:• Carrying fat-soluble vitamins -
Vitamins A, D, E, and K.• Helping to maintain healthy hair and
skin, protecting vital organs, keeping the body insulated, and providing a sense of fullness after meals (known as satiety).
Cop
yrig
ht
PB
RC
20
07
7Fat is needed for the body to function properly.
20
12
Dietary Fat
• Dietary fat is a two edged sword.• Fat is essential to a healthy diet, however, • Eating a lot of high-fat foods adds excess calories to
the diet and limits other nutrients. Why?• Fat provides 9 kcal/gram. That is more than twice
the calories provided by carbohydrates or protein (4 kcal/gram).
Cop
yrig
ht
PB
RC
20
07
8
20
12
Dietary Fat
• Not all fats are created equal! Some are much better for you than others.• Unhealthy fats can increase blood cholesterol levels
and the risk for coronary artery disease.
Cop
yrig
ht
PB
RC
20
07
9
20
12
Healthy vs. Unhealthy Fats
• Unhealthy fats are saturated fats and trans fats.
Cop
yrig
ht
PB
RC
20
07
10
20
12
• Healthy fats are the unsaturated fats: monounsaturated and polyunsaturated fats.
Cholesterol - a type of fatty substanceWhat is it?
• Cholesterol is a wax-like substance in animal products and it is made by our liver.
• Dietary cholesterol is also a two edged sword. We need enough for us to make essential products, but not too much so it collects in our blood vessels.
• After digestion, lipoproteins carry cholesterol in the blood.
Cop
yrig
ht
PB
RC
20
07
11
• Cholesterol has an essential role in the formation of cell membranes, some hormones, and vitamin D.
• Too much cholesterol in the blood leads to hardening of arteries and heart disease.
20
12
Too much Cholesterol?
• Deposits of cholesterol and other lipids can build up inside of the arteries. • These deposits are
known as plaque. • This narrowing
process is known as atherosclerosis.
Cop
yrig
ht
PB
RC
20
07
12
20
12
Too much Cholesterol?
• Angina is a chest pain due to lack of blood.• Heart needs a steady flow of
blood. • Deposits of plaque
(containing cholesterol and proteins) can rupture from the vessel wall, causing blood clots that may lead to heart attack, stroke, or sudden death.
Cop
yrig
ht
PB
RC
20
07
13
20
12
Lipoproteins• Atherosclerotic plaque• Cardiovascular diseases
• Two types of lipoproteins work in opposite directions.
Cop
yrig
ht
PB
RC
20
07
14
20
12
Cop
yrig
ht
PB
RC
20
07
15
• Low-density lipoproteins (LDL)
– From the liver to the rest of the body
Lipoprotein types
20
12
Lipoprotein types
• High-density lipoproteins (HDL)• From the blood back to the liver
Cop
yrig
ht
PB
RC
20
07
16
20
12
Dietary Cholesterol
• Dietary cholesterol does influence blood cholesterol levels somewhat.
• The mix of fats (the ratio of healthy versus unhealthy fats) in the diet influences blood cholesterol more than dietary cholesterol.
Cop
yrig
ht
PB
RC
20
07
17
Cardiovascular system
20
12
Back to Dietary Fats..
Cop
yrig
ht
PB
RC
20
07
18
So, what are the main food sources of these healthy and unhealthy forms of fat?
And, how do dietary fats effect blood cholesterol and risk for heart disease?
Ideally, you want a low amount of LDL, and a high amount of
HDL in the blood.
20
12
Saturated Fats“Unhealthy Fats”• At room
temperature, saturated fats are solid.
• These fats are unhealthy in that they raise LDL (bad) cholesterol.
• In addition, they work to raise HDL (good) cholesterol.
Cop
yrig
ht
PB
RC
20
07
19
Bad Cholesterol
Good Cholesterol
20
12
Saturated Fats“Unhealthy Fats”
• The main food sources for saturated fats are:• Whole milk• Butter• Cheese• Ice cream• Red meat• Chocolate• Coconuts• Coconut milk• Coconut oil
Cop
yrig
ht
PB
RC
20
07
20
20
12
Monounsaturated Fats“Healthy Fats”
• At room temperature, monounsaturated fats are liquid.• Monounsaturated
fats lower LDL (bad) cholesterol, • while raising HDL
(good) cholesterol.
Cop
yrig
ht
PB
RC
20
07
21
Bad Cholesterol
Good Cholesterol
20
12
Monounsaturated Fats“Healthy Fats”
• The main food sources for monounsaturated fats are:• Avocados• Olives• Olive oil• Canola oil• Peanut oil• Cashews• Almonds• Peanuts• Most other nuts
Cop
yrig
ht
PB
RC
20
07
22
20
12
Polyunsaturated Fats“Healthy Fats”
• At room temperature, polyunsaturated fats are liquid. • Polyunsaturated
fats lower LDL (bad) cholesterol, • while raising HDL
(good) cholesterol.
Cop
yrig
ht
PB
RC
20
07
23
Bad Cholesterol
Good Cholesterol
20
12
Polyunsaturated Fats“Healthy Fats”
• The main food sources for polyunsaturated fats are:• Corn oil• Soybean oil• Safflower oil• Sunflower oil• Cottonseed oil• Cold water fish C
op
yrig
ht
PB
RC
20
07
24
20
12
Polyunsaturated Fatty acids“Healthy Fats”
• Omega-3 fatty acids• reduce inflammation • help prevent heart
disease and arthritis.
• Omega 3 fatty acids• cold water fish.
• Omega 6 fatty acids • Required for normal
growth and development
• Omega 6 fatty acids • cooking oils
Cop
yrig
ht
PB
RC
20
07
25
20
12
Trans Fats“Unhealthy Fats”
Similar to saturated fats, trans fats, raise LDL (bad) cholesterol.
Trans fats lower HDL (good) cholesterol.
Cop
yrig
ht
PB
RC
20
07
26
Bad Cholesterol
Good Cholesterol
This is the only type of fat that has the ability to lower
good cholesterol.
20
12
Trans Fats“Unhealthy Fats”
• In nature, most of the fats are in the “cis” form. • When liquid oils are
hydrogenated, to prevent them from spoiling, some fatty acids assume “trans” position.
Cop
yrig
ht
PB
RC
20
07
27
Natural oils
Hydrogenated fats
20
12
Trans Fats“Unhealthy Fats”
• Trans fats can increase the inflammatory reaction• i.e. increased risk of heart disease, stroke, diabetes, & other chronic
conditions.• It is recommended that we have as little trans fat as possible.
Cop
yrig
ht
PB
RC
20
07
28
• Trans fats have to be listed on the food label.
20
12
Trans Fats“Unhealthy Fats”
• The main food sources for trans fats are:• Most margarines• Vegetable shortening• Partially hydrogenated
vegetable oil• Deep-fried chips• Many fast foods• Most commercially baked
goods
Cop
yrig
ht
PB
RC
20
07
29
20
12
Product Common Serving
Size
Total Fat (g)
Sat. Fat (g)
Trans Fat (g)
Combined Sat. &
Trans Fat (g)
Chol. (mg)
French Fries (Fast Food)
Medium (147 g)
27 7 8 15 0
Doughnut 1 18 4.5 5 9.5 25
Cake, pound 1 slice (80 g)
16 3.5 4.5 8 0
Shortening 1 T 13 3.5 4 7.5 0
Margarine, stick
1 T 11 2 3 5 0
Potato Chips Small bag (42.5
g)
11 2 3 5 0
Candy Bar 1 (40
g)
10 4 3 7 < 5
Total Fat, Saturated Fat, Trans Fat & Cholesterol
Content Per ServingA Look at Some Commonly Eaten
Foods
20
12
Cop
yrig
ht
PB
RC
20
07
30
Total Fat, Saturated Fat, Trans Fat & Cholesterol Content Per Serving
Product Common Serving
Size
Total Fat (g)
Sat. Fat (g)
Trans Fat (g)
Combined Sat. &
Trans Fat (g)
Chol.(mg)
Cookies, cream filled
3 (30 g)
6 1 2 3 0
Margarine, tub
1 T 7 1 0.5 1.5 0
Mayonnaise 1 T 11 1.5 0 1.5 5
Milk, whole 1 cup 7 4.5 0 4.5 35
Milk, skim 1 cup 0 0 0 0 5
Butter 1 T 11 7 0 7 30
A Look at Some Commonly Eaten Foods
20
12
Cop
yrig
ht
PB
RC
20
07
31
Example of a Label• Total Fat: the amount of fat present
in one serving of a food; it includes the total of all monounsaturated, polyunsaturated, saturated, and trans fat found within one serving of the food.
Cop
yrig
ht
PB
RC
20
07
32
The label will have information on: Saturated
FatTrans Fat
It may also have information on:
Monounsaturated FatPolyunsaturated Fat
20
12
Reducing Trans Fat IntakeHelpful Tips
• Choose liquid vegetable oils.• Reduce commercially prepared
baked goods. • Avoid products that use
hydrogenated oils. • Avoid trans fats.
Cop
yrig
ht
PB
RC
20
07
33
20
12
Recommendations for FatsFrom the 2010 Dietary Guidelines for Americans
• Children and adolescents. Keep total fat intake between 30 to 40 percent of calories for children 1 to 3 years of age and between 25 to 35 percent of calories for children and adolescents 4 to 18 years of age, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.
Cop
yrig
ht
PB
RC
20
07
34
20
12
How do I knowIf I fall within this fat recommendation?
• Excellent website for nutrition information: http://www.myplate.govhttp://www.myplate.gov
• Example:• Kara, is a 16 year old female. She exercises 30-60 minutes each
day, and her caloric intake recommendation is 2,000 calories a day to maintain her current weight (according to MyPyramid).
• If Kara ate a total of 65 grams of fat for the day (including all mono and polyunsaturated, saturated, and trans fat), would that be adequate, too little or too much?
Cop
yrig
ht
PB
RC
20
07
35
20
12
How do I know?If I fall within this fat recommendation?
• Does the amount of fat for the day fall within the recommended 25 to 35 percent of calories from fat guideline for Kara?
Cop
yrig
ht
PB
RC
20
07
36
20
12
• Here’s how you can tell:• First: calculate the least amount of fat (in grams) that
Kara could eat at the lower end of the recommendation (25% of calories from fat). • Then, calculate the highest amount of fat (in grams)
Kara could at the higher end of the recommendation (35% of calories from fat).
Calculations
Next, you would divide 500 calories by 9 (since there are 9 kcal per gram of fat).
500 calories = 55.5556 g 9 calories/gram This can be rounded to 56 g.
20
12
Cop
yrig
ht
PB
RC
20
07
37
For 25% of calories coming from fat (in a 2,000 calorie diet):
First, multiply 2,000 calories (or whatever your recommended calorie intake is) by 0.25 (or 25%).
2000 calories x .25 = 500 calories
56 grams is the least amount of fat Kara could have to be within the 25-35% recommendations for fat.
For 35% of calories coming from fat (in a 2,000 calorie diet):Multiply 2,000 calories (or whatever your recommended calorie
intake is) by 0.35 (35% in decimal form). 2000 calories x .35 = 700 calories
20
12
Cop
yrig
ht
PB
RC
20
07
38
Next, you would divide 700 calories by 9 (since there are 9 kcal per gram of fat). 700 calories = 77.7778 grams 9 calories/gramThis can be rounded to 78 g.
78 grams is the highest amount of fat that Kara could have to be within the 25-35% recommendations for fat.
How do I knowIf I fall within this fat recommendation?
• Based on a 2,000 calorie diet, children and adolescents 4 to 18 years of age should consume between 56 to 78 grams of total fat and still fall within the recommended range of 25-35% of calories from fat.
• Because Kara ate 65 grams of total fat for the day, she falls within the guideline. Therefore, yes – Kara did meet recommendations for fat for the day.
Cop
yrig
ht
PB
RC
20
07
39
20
12
Review
• The word “fat” doesn’t have to be a negative word.• Fat has many functions in the body.• Not all fats are created equal.• It is important to limit your intake of saturated
and trans fats.
Cop
yrig
ht
PB
RC
20
07
40
20
12
Calorie use
• Exercise uses calories.• How we eat today does effect our health in the future.• Even little steps can make a big difference later on
down the road.
Cop
yrig
ht
PB
RC
20
07
41
20
12
Review• Choose unsaturated fats & oils more often, such as:• Margarine (especially soft, light, trans free margarine)• Corn, canola, olive, safflower, soybean, and sunflower oils
• Avoid trans fat-containing products, such as:• Stick margarine
• Avoid saturated fat-containing products, such as:• Butter• Solid shortening• Lard• Fatback
Cop
yrig
ht
PB
RC
20
07
42
20
12
References• Revealing Trans Fats. Available at:
http://www.fda.gov/fdac/features/2003/503_fats.html
• Fats & Cholesterol- The Good, the bad and the healthy diet. Available at: http://www.hsph.harvard.edu/nutritionsource/fats.html
• Dietary Fats: Know which types to choose. Available at:
http://www.mayoclinic.com/health/fat/NU00262
• Learning About Fats. Available at: http://www.kidshealth.org/kid/nutrition/food/fat.html
• Figuring Out Fat and Calories. Available at: http://www.kidshealth.org/teen/nutrition/general/fat_calories.html
Cop
yrig
ht
PB
RC
20
07
43
20
12
References
• Tip sheet: Fats and Oils to Choose. • Available at:
http://www.nhlbisupport.com/chd1/Tipsheets/tipsheet-satfat.htm
• Know Your Fats. • Available at:
http://www.americanheart.org/presenter.jhtml?identifier=532
Cop
yrig
ht
PB
RC
20
07
44
20
12
Authors: Heli Roy, PhD, RDShanna Lundy, BS
VISIONOur vision is to lead the world in eliminating chronic diseases. MISSIONOur mission is to discover the triggers of chronic diseases through innovative research that improves human health across the lifespan. We are helping people live Well Beyond the Expected. The Pennington Center has several research areas, including:•Clinical Obesity Research•Experimental Obesity•Functional Foods•Health and Performance Enhancement•Nutrition and Chronic Diseases•Nutrition and the Brain•Dementia, Alzheimer’s and healthy aging•Diet, exercise, weight loss and weight loss maintenanceThe research fostered in these areas can have a profound impact on healthy living and on the prevention of common chronic diseases, such as heart disease, cancer, diabetes, hypertension and osteoporosis. The Division of Education provides education and information to the scientific community and the public about research findings, training programs and research areas, and coordinates educational events for the public on various health issues. We invite people of all ages and backgrounds to participate in the exciting research studies being conducted at the Pennington Center in Baton Rouge, Louisiana. If you would like to take part, visit the clinical trials web page at www.pbrc.edu or call (225) 763-3000.
Cop
yrig
ht
PB
RC
20
07
45
Visit our Web Site: www.pbrc.edu
Division of EducationPhillip Brantley, PhD, DirectorPennington Biomedical Research CenterClaude Bouchard, PhD, Executive Director
20
12