Nutrition Challenge

Lesson 3: FATPresented by: Jessica Quinn, RDN LDN

Dana Kennedy, RDN LDN

What You Will Learn

Fat: What is it and what does it do for us?

Food Sources of Fat

Types of Fatty Acids: Saturated

Unsaturated

Are there health benefits from eating FAT??

Dietary Guidelines for Americans

Fat as a Fuel Source for Exercise?

Fat:Definition and

Uses The most concentrated source of food energy.

Purposes: Include shock absorbers, insulation, protects cell membranes and organs, promotes growth and development, and absorbs essential, fat-soluble vitamins.

Fat-soluble vitamins include: Vitamin A

Vitamin D

Vitamin E

Vitamin K

Why is Fat so darn Tasty?

People naturally like high-fat foods because of its…

Aromas

Flavors

Tenderness

Satiety factor (provides a feeling of fullness)

Food Sources of Fat

Food Group

Dairy Meat & Beans

Grains Vegetables

Fruits Oils

Source Cheese

Whole Milk

Some Yogurt

Heavy Cream

Ice Cream

Marbled Meat

Bacon

Poultry (skin)

Fried meat

Nuts

Crackers

Pasta with added fat

French Fries

Fruit Pies

Avocados

All

Grams per Serving

0 – 10 grams

7 – 17 grams

0 – 18 grams

0 – 27 grams

0 – 11 grams

12 – 14 grams

Types of Fatty Acids

Saturated Fatty AcidsSolid at room temperature

Increases blood cholesterol, in particular the LDL (bad cholesterol), and thereby increases risk of heart disease when eaten in abundance.

Sources of saturated fatty acids: Fat on meat/chicken

Butter

Shortening

Milk/dairy products

Biscuits/cakes/pastries

Types of Fatty Acids

Trans Fats

Also known as partially hydrogenated fats

Hydrogen is added to polyunsaturated oils (“hydrogenation”), to prevent them from becoming rancid and keep them solid at room temperature.

Sources include margarine, fast foods, commercial baked goods (doughnuts, cookies, crackers), processed foods, and fried foods.

Types of Fatty Acids

Unsaturated Fatty Acids: Monounsaturated (MUFAs) and Polyunsaturated (PUFAs)

Liquid at room temperature

Essential in the diet (the body cannot make them on its own).

Omega-6 (Linolenic Acid)Oils: Canola, corn, olive, peanut, soybean

Nuts: Almonds, Cashews, peanuts

Eggs

Omega-3 (Linoleic Acid)Oils: Canola, flax, soybean

Nuts: Walnuts

Fish: Herring, mackerel, tuna, trout

Health Benefits of Unsaturated Fatty

AcidsMUFAs and PUFAs provide most health benefits.

May help lower risk of heart disease.

May help lower LDL (“bad”) cholesterol and total cholesterol levels.

May benefit insulin levels and blood sugar control.

Dietary Guidelines for Americans

Fat provides 9 calories per gram and is the most calorie-dense macronutrient.

Recommended intake: 20-35% total calories.

Keep intake of Saturated Fats to less than 10% of calories.

Saturated Fat intake of < 7% reduces risk of cardiovascular disease further.

Replace Saturated Fatty Acids with Poly- and Mono- Unsaturated Fatty Acids.

Keep Trans-Fats as low as possible– no more than 2 grams per day!

Consume less than 300mg of cholesterol per day.

Not used for energy

The body makes all of the cholesterol we need!

Fat as a Fuel Source during

Exercise?The intensity of duration of activity dictates what macronutrients are broken down, as well as which energy system predominates.

No energy system acts alone (i.e. aerobic/anaerobic systems).

Fat as a Fuel Source during

Exercise?Refer to the table below on Nutrient Usage at different Exercise Intensities:

Nutrient At Rest Light to Moderate Intensity Exercise

High Intensity Endurance Exercise

High Intensity Sprint Type exercise

Protein 2-5% 2-5% 5-8% 2%

Carb 35% 40% 70% 90%

Fat 60% 55% 15% 3%

Weekly Lesson Question

How can consuming dietary fat increase or decrease your risk of developing heart disease?

Please send your answer to your coach no later then Monday 11/9/15 , by midnight.

Sourceshttps://www.nlm.nih.gov/medlineplus/ency/imagepages/19514.htm