Nutrition Basics

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Nutrition Basics

• FATS

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What are fats?

• Fats an essential component of the diet needed
  for
• energy
• vitamin absorption
• hormone production
• protection of vital organs
• Each gram of fat provides 9 Calories

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Saturated Fats

• Typically solid at room temperature
• Found in animal sources red meat and dairy
• Plant sources coconut oil, palm oil

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Saturated Fats

• Stearic Acid

• Long-chain Saturated Fatty acids

• Named for carbon chain in their molecular
  structure
• Includes palmitic acid, lauric acid, myristic
  acid
• Raise blood cholesterol levels

• Also a long-chain SFA
• Shown to have no effect on blood cholesterol
  levels
• Found in cocoa butter, milk, meat

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Polyunsaturated Fats

• High levels found in
• Soybean oil
• Corn oil
• Canola oil
• Safflower oil
• Nuts and seeds
• Fatty fish
• Salmon
• Herring

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Polyunsaturated Fats Essential Fatty Acids

• Omega-3 and Omega-6 polyunsaturated fatty acids
• Body cannot add double bonds
• Must be consumed in the diet
• Balance the consumption between the two
• Ratio of Omega-6 to Omega-3

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Essential Fatty Acids

• Omega 3

• Omega 6

• Linolenic acid
• Converted to eicosapentanoic acid (EPA) and
  docosahexaenoic acid (DHA)
• Anti-inflammatory effect
• Found in flaxseed, canola oil, walnuts, salmon,
  cod

• Linoleic acid
• Converted to arachidonic acid
• Important for immune system function
• Pro-inflammatory effect
• Very prevalent in American diet
• Corn oil, soybean oil, peanut oil, eggs, dairy

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Monounsaturated Fats

• Liquid at room temperature
• Come from plant sources
• Nuts and seeds
• Flaxseed oil, olive oil, canola oil
• Avocado

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Trans Fats

• Come from process of hydrogenation converting
  double bond in polyunsaturated fats to a single
  bond
• Process provides foods with longer shelf life
• USDA now requires trans fat to be listed on
  Nutrition Facts label

Donuts fried in hydrogenated fats were a major
source of trans fats most processors have
changed their formulas to reduce trans fats in
their products
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Hidden Trans Fats

• Foods labeled 0 grams trans fat may still
  contain trans fat
• Look for partially hydrogenated oil on food
  labels to identify if that food product contains
  trans fat.
• For amount consumed look at serving size

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Food Sources of Trans Fats
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How can I consume the right fats?

• Select lean cuts of meat
• Select low fat dairy products
• Include fish or poultry in your menus
• Use butter and margarines sparingly
• Balance fat intake vary your oils
• Fat composition differs between each

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How much total fat do I need?

• Recommend no more than 30 of calories from fat
  in the total diet
• No-fat diets are unhealthy especially for
  children and teens
• Use a variety of fats in moderation to achieve
  healthy balance
• Butter and margarines
• Vegetable oils
• Food sources (nuts, fish, flaxseed)