Saturated VS Unsaturated Fats

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Saturated VS Unsaturated Fats
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Saturated and Unsaturated Fats

• The terms saturated and unsaturated lipids refer
  to the number of bonds on each carbon atom that
  makes up the fatty-acid tail of the molecule.
  Saturated lipids are so-called because they have
  single bonds between all the carbon atoms, and
  therefore all the carbons are bonded to the
  maximum number of hydrogen atoms. These chains
  are fairly straight and can pack closely
  together, making these fats solid at room
  temperature.

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• Other fats have some double bonds between some of
  the carbons in the tail, causing the molecule to
  bend. As carbon atoms with double bonds are not
  bonded to as many hydrogens as possible, they are
  called unsaturated fats. The kinks in the tails
  mean that unsaturated fats can't pack as closely
  together, making them liquid at room temperature.

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Know your fats

• Saturated Fat    Most commonly found in foods of
  animal origin. Sources include red meats (beef,
  pork, lamb), poultry, dairy products, eggs and
  coconut and palm oils. Polyunsaturated Fat   
  Most often found in foods of plant origin.
  Sources are corn, safflower, sunflower and sesame
  oils and some nuts and seeds. Monounsaturated
  Fat    Also found in foods of plant origin.
  Sources include olives and olive oil along with
  canola oil, nuts and avocados.

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Recommended Sources of Fat

•    Health experts recommend that no more then 30
  percent of daily calories come from fat sources
  with most of your fat intake coming from
  polyunsaturated and monounsaturated fats

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GOOD CHOLESTEROL

• High-density lipoproteins (HDL) are composed
  mainly of proteins, with only small amounts of
  cholesterol. HDLs are often referred to as "good
  cholesterol" because they help remove cholesterol
  from artery walls and transport it to the liver
  for elimination from the body. Higher HDL levels
  actually protect against coronary heart disease.

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BAD CHOLESTEROL

• Low-density lipoproteins (LDL) are composed
  mainly of cholesterol and have very little
  protein. They are often referred to as "bad
  cholesterol" because they are primarily
  responsible for depositing cholesterol within
  arteries. High levels of LDLs are associated with
  an increased risk for coronary heart disease.

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Major risk factors for cardiovascular disease?

• Non-modifiable risk factors are factors that are
  outside of a person's control and cannot be
  reduced or altered. They are
• Family history
• Sex
• Age
• Modifiable risk factors can be reduced or
  prevented by lifestyle behaviors or by medical
  treatment. They are
• Smoking
• Raised blood cholesterol levels
• High blood pressure
• Physical inactivity
• Overweight and obesity

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HEART HEALTH BENEFITS OF OMEGA-3S

• Omega-3 fatty acids or omega-3s achieved
  widespread news coverage because of their
  impressive ability to reduce deaths from heart
  disease, particularly sudden deaths. Research has
  shown that survivors of a heart attack, who
  consume as little as one gram a day of the
  omega-3s found in fish, have half the mortality
  from heart disease as people who do not consume
  these fatty acids. More recently, evidence from
  Japan and elsewhere indicates that where seafood
  consumption is frequent, essentially every day,
  heart disease is extremely low. For these
  reasons, the American Heart Association urges
  everyone to consume fish, especially fatty
  species such as salmon, rainbow trout, herring,
  mackerel, and sardines at least twice a week. For
  people who already have the condition, eating
  seafood more often, or consuming marine omega-3s
  from supplements, is just as important.

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Here are the ways marine omega-3s benefit heart
health

• Lower risk of mortality from heart disease.
• Improved heart rhythms.
• Improved heart rate.
• Less chance of having a first heart attack.
• Less chance of stroke.
• Improved blood lipids.
• Reduced blood clotting.
• Less inflammation of blood vessels.

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• U.S. Surgeon General Richard H. Carmona, M.D.,
  M.P.H., F.A.C.S., warned today in a new report
  that by 2020, half of all American citizens older
  than 50 will be at risk for fractures from
  osteoporosis and low bone mass if no immediate
  action is taken by individuals at risk, doctors,
  health systems, and policymakers.

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Osteoporosis

• Osteoporosis targets more women that men, because
  of the hormonal cycle. In fact, women are four
  times more likely than men to develop and suffer
  from the disease and can lose up to 20 of their
  bone mass from the first five to seven years
  following menopause.

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Osteoporosis

• Millions of Americans are at risk for
  osteoporosis. An estimated ten million Americans
  today have osteoporosis and are not even aware of
  it. Among those, eight million are women, and two
  million are men. Risk factors of osteoporosis
  include alcoholism, gastro-intestinal disorders,
  kidney stones, smoking, lack of physical
  activity, low exposure to sunlight, age of
  menarche, overweight, as well as prolonged use of
  steroids such as cortisone or prednisone.

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Dont drink carbonated beverages!

• When calcium and phosphorus reach the intestine
  at the same time, they compete for absorption.
  The more phosphorus there is, the less calcium
  will enter the body. Some phosphate compounds
  form insoluble calcium salts in the intestine. In
  addition, excess phosphorus triggers the release
  of parathyroid hormone, which sucks calcium out
  of the bones. When combined with calcium,
  phosphorus also competes with and prevents
  calcium absorption in the intestine.

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THE SCIENCE BEHIND BONKING

• Consider the muscle-glycogen bonk, where the
  brain works fine but the legs up and quit. Then
  there's the blood-glucose bonk, where the legs
  work fine but the brain up and quits. Let's not
  forget the everything bonk, a sorry stewpot of
  dehydration, training errors, gastric problems,
  and nutrition gaffes.

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DRINK TO YOUR HEALTH

• Male Drinking Requirement,
• in fluid ouncesBody Weight x .35Female
  Drinking Requirement,
• in fluid ouncesBody Weight x .31Example
  A 132-pound women needs to drink 41 ounces of
  water a day (132 x .31 41). She'll get the rest
  of her daily water supply from food and metabolic
  processes. Runners need to drink extra to cover
  daily sweat losses.

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• Teens who start their day without breakfast are
  twice as likely to have diets low in iron -- a
  shortfall that could be hurting their grades.

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2005 Dietary Guidelines for Americans
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2005 Dietary Guidelines for Americans

• The Department of Health and Human Services and
  the Department of Agriculture (USDA) joined
  together to produce the Dietary Guidelines for
  Americans, released in 2005. These guidelines are
  designed to promote health and lower the risk of
  serious disease. You can easily incorporate these
  strategies into your everyday plan.

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ADEQUATE NUTRIENTS WITHIN CALORIE NEEDS

• Consume a variety of nutrient-dense foods and
  beverages within and among the basic food groups
  while choosing foods that limit the intake of
  saturated and trans fats, cholesterol, added
  sugars, salt, and alcohol.
• Meet recommended intakes within energy needs by
  adopting a balanced eating pattern, such as the
  U.S. Department of Agriculture (USDA) Food Guide
  or the Dietary Approaches to Stop Hypertension
  (DASH) Eating Plan.

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WEIGHT MANAGEMENT

• To maintain body weight in a healthy range,
  balance calories from foods and beverages with
  calories expended.
• To prevent gradual weight gain over time, make
  small decreases in food and beverage calories and
  increase physical activity.

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PHYSICAL ACTIVITY

• Engage in regular physical activity and reduce
  sedentary activities to promote health,
  psychological well-being, and a healthy body
  weight.
• To reduce the risk of chronic disease in
  adulthood Engage in at least 30 minutes of
  moderate-intensity physical activity, above usual
  activity, at work or home on most days of the
  week.
• For most people, greater health benefits can be
  obtained by engaging in physical activity of more
  vigorous intensity or longer duration.

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• To help manage body weight and prevent gradual,
  unhealthy body weight gain in adulthood Engage
  in approximately 60 minutes of moderate- to
  vigorous-intensity activity on most days of the
  week while not exceeding caloric intake
  requirements.
• To sustain weight loss in adulthood Participate
  in at least 60 to 90 minutes of daily
  moderate-intensity physical activity while not
  exceeding caloric intake requirements. Some
  people may need to consult with a healthcare
  provider before participating in this level of
  activity.
• Achieve physical fitness by including
  cardiovascular conditioning, stretching exercises
  for flexibility, and resistance exercises or
  calisthenics for muscle strength and endurance.

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FOOD GROUPS TO ENCOURAGE

• Consume a sufficient amount of fruits and
  vegetables while staying within energy needs. Two
  cups of fruit and 2½ cups of vegetables per day
  are recommended for a reference 2,000-calorie
  intake, with higher or lower amounts depending on
  the calorie level.
• Choose a variety of fruits and vegetables each
  day. In particular, select from all five
  vegetable subgroups (dark green, orange, legumes,
  starchy vegetables, and other vegetables) several
  times a week.
• Consume 3 or more ounce-equivalents of
  whole-grain products per day, with the rest of
  the recommended grains coming from enriched or
  whole-grain products. In general, at least half
  the grains should come from whole grains.
• Consume 3 cups per day of fat-free or low-fat
  milk or equivalent milk products.

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FATS

• Consume less than 10 percent of calories from
  saturated fatty acids and less than 300 mg/day of
  cholesterol, and keep trans fatty acid
  consumption as low as possible.
• Keep total fat intake between 20 to 35 percent of
  calories, with most fats coming from sources of
  polyunsaturated and monounsaturated fatty acids,
  such as fish, nuts, and vegetable oils.
• When selecting and preparing meat, poultry, dry
  beans, and milk or milk products, make choices
  that are lean, low-fat, or fat-free.
• Limit intake of fats and oils high in saturated
  and/or trans fatty acids, and choose products low
  in such fats and oils.

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CARBOHYDRATES

• Choose fiber-rich fruits, vegetables, and whole
  grains often.
• Choose and prepare foods and beverages with
  little added sugars or caloric sweeteners, such
  as amounts suggested by the USDA Food Guide and
  the DASH Eating Plan.
• Reduce the incidence of dental caries by
  practicing good oral hygiene and consuming sugar-
  and starch-containing foods and beverages less
  frequently.

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SODIUM AND POTASSIUM

• Consume less than 2,300 mg (approximately 1
  teaspoon of salt) of sodium per day.
• Choose and prepare foods with little salt. At the
  same time, consume potassium-rich foods, such as
  fruits and vegetables.

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ALCOHOLIC BEVERAGES

• Those who choose to drink alcoholic beverages
  should do so sensibly and in moderation-defined
  as the consumption of up to one drink per day for
  women and up to two drinks per day for men.
• Alcoholic beverages should not be consumed by
  some individuals, including those who cannot
  restrict their alcohol intake, women of
  childbearing age who may become pregnant,
  pregnant and lactating women, children and
  adolescents, individuals taking medications that
  can interact with alcohol, and those with
  specific medical conditions.
• Alcoholic beverages should be avoided by
  individuals engaging in activities that require
  attention, skill, or coordination, such as
  driving or operating machinery.

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FOOD SAFETY

• To avoid microbial food-borne illness
• Clean hands, food contact surfaces, and fruits
  and vegetables. Meat and poultry should not be
  washed or rinsed.
• Separate raw, cooked, and ready-to-eat foods
  while shopping, preparing, or storing foods.
• Cook foods to a safe temperature to kill
  microorganisms.
• Chill (refrigerate) perishable food promptly and
  defrost foods properly.
• Avoid raw (unpasteurized) milk or any products
  made from unpasteurized milk, raw or partially
  cooked eggs or foods containing raw eggs, raw or
  undercooked meat and poultry, unpasteurized
  juices, and raw sprouts.

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• As more Americans turn to the low-carb, high
  protein diet to lose weight quickly, some
  research studies are reporting that such diet can
  increase the risk of kidney stones as well as the
  risk of osteoporosis. In a six week study
  reported in the American Journal of Kidney
  Disease in 2002, ten healthy adults consumed a
  regular diet for two weeks, followed by a
  low-carb, high protein diet for two weeks, and
  finally followed by a moderately restricted
  carbohydrate diet for four weeks. It was found
  that while the volunteers lost nine pounds on
  average, most developed ketones. These ketones
  raise the acid level in the blood, and some
  volunteers had their acid level increased by 90.
  There is also an increase of calcium being lost
  in the urine by the volunteers. Protein is a
  source of acid and produces an acidic environment
  in the body. The body simply does not like this.
  When exposed to a high acidic environment, the
  body tries to buffer or neutralize the acid by
  withdrawing minerals such as calcium from the
  bones. As such, the bodys calcium stored in the
  bones is therefore reduced.

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FURTHER READING
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Careers in Nutrition

• Registered Dietician
• Dietetic Technician
• Public Health Nutritionists
• Clinical Nutritionists
• Industry Nutritionists
• Animal Nutritionists
• Sport Exercise Nutritionists
• Research Nutritionists
• Development and international  public health
  nutrition
• Teaching

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