Fats

1. FATS

2. FATS Fats belong to a group of substances called lipids, which do not dissolve in water. Fats are organic compounds that are made up of carbon, hydrogen, and oxygen. They are sources of energy in foods.

3. ORIGINS OF FAT ANIMAL ORIGIN -meat and meat products, eggs and dairy products like butter, cheese, milk and cream.

4. PLANT ORIGIN -fats can be found in plant seeds, fruits and nuts.

5. CLASSIFICATIONS Visible fats - Are obvious fats that are plain to see.

6. CLASSIFICATIONS Invisible fats Counts for about 70% intake of fat.

7. TYPES OF FAT AND ITS FOOD SOURCES Saturated fat This type of fat is typically found in large amounts in foods from animals. Many baked goods such as cakes, biscuits and pastries are also high in saturated fat. Excessive intake of saturated fat can increase blood cholesterol levels.

8. RECOMMENDED SATURATED FAT INTAKE   Energy intake in calories 11% x EI Guideline Daily Amount (GDA) Women 1,940 kcal 213 kcals 20 g/d Men 2,550 kcal 280 kcals 30 g/d

9. Unsaturated fats 3 types: Monounsaturated Polyunsaturated Trans-fatty Acids

10. Monounsaturated Fat This is found in significant amounts in most types of fats of plant origin, such as nuts, avocado pears, rapeseed oil and olive oil. Monounsaturated fats do not raise blood cholesterol and evidence shows that they reduce blood cholesterol levels if they replace saturated fat in the diet.

11. Polyunsaturated Fat Polyunsaturated fat can actively reduce blood cholesterol levels. Found in oily fish specifically appear to have no effect on blood cholesterol levels, but they do alter the consistency of blood.

12. Trans-Fatty Acids They are classed as bad fats because they raise cholesterol, although technically speaking they are unsaturated fats. They are the one exception to the rule that unsaturated fats are good for health.

13. FOOD SOURCES IN THE VARIOUS TYPES OF FATTY ACIDS Type of fat Sources Saturated Butter, cheese, meat, meat products (sausages, hamburgers), full-fat milk and yoghurt, pies, pastries, lard, dripping, hard margarines and baking fats, coconut and palm oil. Monounsaturated , rapeseed, nuts (pistachio, almonds, hazelnuts, macadamia, cashew, pecan), peanuts, avocados, and their oils.

14. Polyunsaturated Omega-3 polyunsaturated : Salmon, mackerel, herring, trout (particularly rich in the long chain omega-3 fatty acids EPA or eicosapentaenoic acid and DHA or docosahexaenoic acid). Walnuts, rapeseed, soybean, flax seed, and their oils (particularly rich in alpha- linolenic acid). Omega-6 polyunsaturated : Sunflower seeds, wheat germ, sesame, walnuts, soybean, corn and their oils. Certain margarines (read the label).

15. Trans-fatty acids Some frying and baking fats (e.g. hydrogenated vegetable oils) used in biscuits, cakes and pastries, dairy products, fatty meat from beef and sheep.

16. Fat as a source of energy. Fat is the primary source of energy during rest, sitting, standing in place and during activities of lower intensity but of longer duration What are its functions?

17. Fat supplies 9 kcal per gram which is 5 more kcal than what carbohydrate or protein supplies.

18. Fat as a cell structure. Myelin sheat is a special fat coating that protects nerve fibers and helps relay the nerve impulses. Other functions ..

19. Fat as a source of essential fatty acids. Linoleic (Omega-6) and Alpha- linoleic (Omega-3) fatty acids are not made by the body on it’s own so it needs to be obtained from foods. These fatty acids come from polyunsaturated fats.

20. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are Omega-3 fatty acids that are needed for the brain development of babies and young children.

21. Fat as a regulator of body functions. Omega-3 and omega-6 fatty acids are used to make hormone-like compounds called eicosanoids , these help regulate bodily functions such as blood clotting, immune function and blood pressure control.

22. EPA and DHA are precursors of natural anti-inflammatory substances called prostaglandins and leukotrienes . Cholesterol helps in making vitamin D (calcium regulator), bile acids (emulsifiers), and hormones such as cortisol , estrogen , and testosterone .

23. Fat as a contributor to feeling of fullness, taste and smell. Fats bring important ‘mouth feel’ and flavor to many foods. Fats have also satiety value which is due partly by the slower rate of digestion of fats in comparison to carbohydrate and protein.

24. Fat as an energy reserve and emergency fuel. Fat is the primary form in which energy is stored in cells, collectively called adipose tissue . One pound of stored fat is equivalent to 3500 kcal. *18%-24% for women * 15%-18% for men

25. Fat as a protein sparer. Fat spares protein from being burned for energy. In this way, protein can do its many important tasks in the body.

26. Fat as an insulator and protector. Subcutaneous fat (fat layer under the skin) insulates the body against extreme temperatures and provides a protective pad for critical organs against shock. Fats also helps absorb and transport vitamins A, D, E, and K.

27. Fat requires the presence of enzymes ( lipase ) and mixing compounds ( bile ) from the gallbladder for digestion. MOUTH -actions by a lingual lipase released by Ebner’s glands at the back of the tongue. DIGESTION and ABSORPTION of FAT

28. STOMACH -little digestion takes place; muscle action of stomach continues to mix fat with stomach contents. -Gastric lipase (or tributyrinase ) acts on emulsified butterfat. DIGESTION and ABSORPTION of FAT.

29. INTESTINE Bile –secreted by the gal bladder to through the hormone cholecystokinin . -emulsifies fat for preparation for fat digestion by specific enzymes: pancreatic lipase ( steapsin ), this breaks off one fatty acid at a time from the glycerol base fats. DIGESTION and ABSORPTION of FAT.

30. INTESTINE Cholesterol enterase –acts on free cholesterol to form a combination of cholesterol and fatty acids in preparation for absorption. DIGESTION and ABSORPTION of FAT.

31. Fat requirements may be computed based on total energy allowance per day. Filipinos (4 to adults) require about 20 to 30%of fat per day. Women= 20% Men= 30% Infants needs about 30 to 40% per day. recommended INTAKE OF FATS

32. The following recommendation of the kind of fat are based from the National Cholesterol Education Program : SFA : less than 7% of calories PUFA : up to 10% of energy intake MUFA : up to 20% of energy Cholesterol : no more than 300 mg per day is ideal.

33. WHAT IS YOUR UPPER LIMIT ON FAT FOR THE CALORIES YOU CONSUME? Total Calories per Day Saturated Fat in Grams Total Fat in Grams 1,600 18 or less 53 2,000* 20 or less 65 2,200 24 or less 73 2,500* 25 or less 80 2,800 31 or less 93

34. DEFICIENCY

35. CANCER Cancer is a condition where the cells of the body start to grow in a rapid, uncontrollable way.  Monounsatured fats  and omega 3 essential fatty acids (EFAs) have been linked with the prevention of breast cancer ,  colon cancer  and  prostate cancer .  Being deficient in these types of fat removes this protection and increases your cancer risk.

36. FAT-SOLUBLE VITAMIN DEFICIENCY Reducing your dietary fat intake significantly can cause you to become deficient in these essential vitamins which can lead to a number of unpleasant symptoms including anemia (a low red blood cell count), vision problems, weak bones and skin problems.

37. UNDERNUTRITION Insufficient fat in the diet results in weight loss and thinness. Nutrition survey conducted by the Food and Nutrition Institute suggests that many Filipinos do not meet their energy needs from fat.

38. TOXICITY

39. HIGH BLOOD PRESSURE High blood pressure is a condition which can damage your blood vessels and vital organs.  It also increases your risk of a heart attack or a stroke.  Regular consumption of omega 3 EFAs can lower blood pressure whilst not getting enough can have the opposite effect and lead to high blood pressure.

40. HEART DISEASE Elevated blood cholesterol is a major risk factor for heart and artery diseases. Replace saturated fats with unsaturated fat to maintain heart health. e.g. Omega-3 fatty acids  keeps cholesterol and triglycerides levels low, stabilizing heart beat, and reducing blood pressure.

41. OBESITY People who eat high-fat diets regularly may exceed their energy needs and gain weight. Overweight and obesity are defined as abnormal or excessive fat accumulation that presents a risk to health. A crude population measure of obesity is the body mass index (BMI), a person’s

42. weight (in kilograms) divided by the square of his or her height (in metres ). A person with a BMI of 30 or more is generally considered obese. A person with a BMI equal to or more than 25 is considered overweight.