FAT

Question 1

What are the DIETARY GUIDELINES for fat?

Answer 1

WOMEN = no more than 76g a day
MEN = no more than 100g a day
COMA recommends no more than 35% of daily energy should come from FAT.
No more than 11% from SATURATED FATS

Question 2

FUNCTIONS of fat:

Answer 2

• High source of ENERGY
• PROTECTION of organs
• Component of CELL MEMBRANES
• ADIPOSE tissue (long term energy store)
• Fat soluble vita
• Omega 3&6

Question 3

Sources of VISIBLE fats:

Answer 3

• Fat on meat

* Lard

Question 4

Sources of INVISIBLE fats:

Answer 4

• Meat
• Cheese
• Cream
• Oily fish
• Milk
• Egg Yolk
• Biscuits/cakes/pastries
• Avocado
• Nuts

Question 5

Fat is a……?

Answer 5

TRIGLYCERIDE made up of GLYCEROL and fatty acid tail

Question 6

3 groups of fat?

Answer 6

• Saturated
• Polyunsaturated
• Monounsaturated

Question 7

What are saturated fats?

Answer 7

• No double bonds between atoms
• Contain saturated fatty acids
• They have a linear shape
• They RAISE BLOOD CHOLESTEROL

Question 8

Where can they be found?

Answer 8

• Red meat
• Butter
• Cheese
• Milk
• Eggs
• Coconut Oil
• Palm oil

Question 9

What are monounsaturated fats?

Answer 9

• One double bond between carbon atoms
• Healthier than unsaturated
• Keep LDL levels low & HDL levels high

Question 10

Where can they be found?

Answer 10

• Avacados
• Cashews
• Peanuts
• Oleic Aid (found in Olive Oil)

Question 11

What are Polyunsaturated fats?

Answer 11

• 2 or more double bonds between Carbon atoms

* They go rancid quicker than monounsaturated fats due to this when exposed to air & sunlight

Question 12

Where can they be found?

Answer 12

• Corn oil
• Soya oil
• Sunflower oil

Question 13

What is Cholesterol?

Answer 13

• A type of fat

* It does not produce any energy

Question 14

Where is it found?

Answer 14

• In all animal cells & tissues

* Produced in the liver & transported around the body by lipoproteins

Question 14

What are LDLs?

Answer 14

• LOW DENSITY PROTEINS
• BAD
• linked to CHD
• stores cholesterol in blood stream
• stores plaque on the artery wall

Question 15

What are HDLs?

Answer 15

• HIGH DENSITY LIPOPROTEINS
• GOOD
• regulates LDL Storage
• promotes excretion
• helps prevent CHD

Question 16

What is Hydrogenation?

Answer 16

A process used to turn Vegetable oil into solid fat

Question 17

Why do they do it?

Answer 17

• To improve shelf life

* To prevent oxidation

Question 18

How does it work?

Answer 18

Vegetables are hardened by Hydrogen gas. Double bonds are converted to since bonds to make saturated fats

Question 19

What are it’s uses?

Answer 19

Partially hydrogenated oil is used in baking & processed foods

Question 20

Where are EFA’s found?

Answer 20

• Consumed in diet as body is unable to make them

* Poly unsaturated fats

Question 21

What are they?

Answer 21

• OMEGA 3 = Alpha linolenic acid

* OMEGA 6 = linoleic acid

Question 22

What can they be converted to?

Answer 22

• OMEGA 3 - 
Eicosapentanoic acid 
Docosahexaenoic
• OMEGA 6 -
Arachidonic acid

Question 23

What does OMEGA 3 do?

Answer 23

• Coverted to EPA which is needed for nerve function/CHD prevention
• Produces DHA which aids brain function & development of nervous system

Question 24

Where is it found?

Answer 24

* Rapeseed oil * Mustard seeds * Pumpkin seeds * Green leafy veg * Oily fish * Walnuts * Soya beans

Question 25

What does OMEGA 6 do?

Answer 25

* Converted to arachidonic acid which is used to make prostaglandins used for blood clotting * Regulates body cholesterol metabolism

Question 26

Where is it found?

Answer 26

* Sunflower oil * Corn * Soya beans * Pumpkin seeds * Oily fish

Question 27

What's a TRANS FATTY ACID?

Answer 27

* Hydrogen atoms are at the opposite side of the double bind * This gives them a linear appearance like sat fats

Question 28

What is a CIS FATTY ACID?

Answer 28

* Have the hydrogen atoms both on he same sides | * This causes it to appear bent