This document outlines a lesson plan on dietary fat for high school students. It covers key concepts about fat including what fat is, the functions of dietary fat, different types of fat like saturated, unsaturated and trans fats, and how fats affect health. The lesson defines terms like cholesterol and lipoproteins and discusses the importance of reducing unhealthy fats and increasing healthy fats. It provides information on fat content of different foods and evaluating fat on nutrition labels. The plan includes slides, activities and handouts to teach students about fats and their impact on health.
This is a presentation presented on Mid-Valley International College affiliated to HELP University Malaysia.Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils comebottle of vegetable oil from many different plants and from fish. Oils are NOT a food group, but they provide essential nutrients. Therefore, oils are included in USDA food patterns.
Some commonly eaten oils include: canola oil, corn oil, cottonseed oil, olive oil, safflower oil, soybean oil, and sunflower oil. Some oils are used mainly as flavorings, such as walnut oil and sesame oil. A number of foods are naturally high in oils, like nuts, olives, some fish, and avocados.
Foods that are mainly oil include mayonnaise, certain salad dressings, and soft (tub or squeeze) margarine with no trans fats. Check the Nutrition Facts label to find margarines with 0 grams of trans fat. Amounts of trans fat are required to be listed on labels.
Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. Oils from plant sources (vegetable and nut oils) do not contain any cholesterol. In fact, no plant foods contain cholesterol. A few plant oils, however, including coconut oil, palm oil, and palm kernel oil, are high in saturated fats and for nutritional purposes should be considered to be solid fats.
Solid fats are fats that are solid at room temperature, like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation. Some common fats are: butter, milk fat, beef fat (tallow, suet), chicken fat, pork fat (lard), stick margarine, shortening, and partially hydrogenated oil. We all need some fat in our diet. But too much of a particular kind of fat – saturated fat – can raise our cholesterol, which increases the risk of heart disease. It's important to cut down on fat and choose foods that contain unsaturated fat.
Eating too much fat can also make us more likely to put on weight, because foods that are high in fat are high in energy too, which is measured in kilojoules (kJ) or calories (kcal). Being overweight raises our risk of serious health problems, such as type 2 diabetes and high blood pressure, as well as coronary heart disease.
But this doesn’t mean that all fat is bad. We need some fat in our diet because it helps the body absorb certain nutrients. Fat is a source of energy as well as some vitamins (such as vitamins A and D), and provides essential fatty acids that the body can’t make itself.
There are two main types of fat found in food: saturated and unsaturated. But which fats should we be eating more of?Most people in the UK eat too much saturated fat: about 20% more than the recommended maximum, according to the British Dietetic Association.
The average man should eat no more than 30g of saturated fat a day.
The average woman should eat no more than 20g of saturated fat a day.
Eating a diet high in saturated fat
This is a presentation presented on Mid-Valley International College affiliated to HELP University Malaysia.Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils comebottle of vegetable oil from many different plants and from fish. Oils are NOT a food group, but they provide essential nutrients. Therefore, oils are included in USDA food patterns.
Some commonly eaten oils include: canola oil, corn oil, cottonseed oil, olive oil, safflower oil, soybean oil, and sunflower oil. Some oils are used mainly as flavorings, such as walnut oil and sesame oil. A number of foods are naturally high in oils, like nuts, olives, some fish, and avocados.
Foods that are mainly oil include mayonnaise, certain salad dressings, and soft (tub or squeeze) margarine with no trans fats. Check the Nutrition Facts label to find margarines with 0 grams of trans fat. Amounts of trans fat are required to be listed on labels.
Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. Oils from plant sources (vegetable and nut oils) do not contain any cholesterol. In fact, no plant foods contain cholesterol. A few plant oils, however, including coconut oil, palm oil, and palm kernel oil, are high in saturated fats and for nutritional purposes should be considered to be solid fats.
Solid fats are fats that are solid at room temperature, like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation. Some common fats are: butter, milk fat, beef fat (tallow, suet), chicken fat, pork fat (lard), stick margarine, shortening, and partially hydrogenated oil. We all need some fat in our diet. But too much of a particular kind of fat – saturated fat – can raise our cholesterol, which increases the risk of heart disease. It's important to cut down on fat and choose foods that contain unsaturated fat.
Eating too much fat can also make us more likely to put on weight, because foods that are high in fat are high in energy too, which is measured in kilojoules (kJ) or calories (kcal). Being overweight raises our risk of serious health problems, such as type 2 diabetes and high blood pressure, as well as coronary heart disease.
But this doesn’t mean that all fat is bad. We need some fat in our diet because it helps the body absorb certain nutrients. Fat is a source of energy as well as some vitamins (such as vitamins A and D), and provides essential fatty acids that the body can’t make itself.
There are two main types of fat found in food: saturated and unsaturated. But which fats should we be eating more of?Most people in the UK eat too much saturated fat: about 20% more than the recommended maximum, according to the British Dietetic Association.
The average man should eat no more than 30g of saturated fat a day.
The average woman should eat no more than 20g of saturated fat a day.
Eating a diet high in saturated fat
General understanding of biochemistry with respect to the advanced analysis of carbohydrates and lipid classification. This also overviews the clinical aspect of CAD, CHD.
Lipids or fats are the essential part of one`s diet. On a daily basis, we consume a lot of fats in the form of fatty acids. This presentation briefs the sources, types, metabolism,, storage and absorption of fats.
Coconut oil is all the rage these days to benefit your health. It has been rumored to help with heart disease, thyroid problems, slow aging, and protect against illnesses such as Alzheimer’s, arthritis, diabetes and even weight loss. But what is the truth about coconut oil? Tune into this webinar to learn fact from fiction about this popular oil.
Learning Objectives
The participant will be able to discuss the composition of coconut oil and the metabolism of its triglycerides.
The participant will be able to explain the science behind the purported benefits of coconut oil for weight loss and blood lipid levels.
The participant will be able to assist clients in understanding the inclusion of coconut oil in the context of a healthy dietary pattern.
General understanding of biochemistry with respect to the advanced analysis of carbohydrates and lipid classification. This also overviews the clinical aspect of CAD, CHD.
Lipids or fats are the essential part of one`s diet. On a daily basis, we consume a lot of fats in the form of fatty acids. This presentation briefs the sources, types, metabolism,, storage and absorption of fats.
Coconut oil is all the rage these days to benefit your health. It has been rumored to help with heart disease, thyroid problems, slow aging, and protect against illnesses such as Alzheimer’s, arthritis, diabetes and even weight loss. But what is the truth about coconut oil? Tune into this webinar to learn fact from fiction about this popular oil.
Learning Objectives
The participant will be able to discuss the composition of coconut oil and the metabolism of its triglycerides.
The participant will be able to explain the science behind the purported benefits of coconut oil for weight loss and blood lipid levels.
The participant will be able to assist clients in understanding the inclusion of coconut oil in the context of a healthy dietary pattern.
You obtain fats as a sort of nutrition from your food. While eating some fats is necessary, eating too much can be harmful. Your body gets the energy it needs to function correctly from the fats you consume. Your body burns calories from the carbs you’ve consumed while you workout.
Types of fat, transportation of fat in the blood, FUnction of fat in the diet, DHA accumulation in the eye, Disc shedding in the retina, DHA conservation in eye, Role of DHA in the eye
Scenario Fatty Acids, Nutrition and HealthStudents please .docxanhlodge
Scenario
Fatty Acids, Nutrition and Health
Students please note: It is assumed that you have an understanding of organic molecules as presented in your text book. If not, you should read chapter 3 in your text book dealing with organic molecules. At a minimum, you need to look over the sections associated with lipids. At the end of the scenario, there are some links listed to web sites that you might find useful.
Its time for your annual physical examination…
Suppose that you were visiting your doctor for an annual physical examination. While you were in the waiting room, you picked up and began to read a pamphlet about dietary fats (lipids) and their impacts on health. In order to remember them later, you typed some of the important points into a file on your laptop. To refresh your memory, and for your convenience (and the rest of the class), these notes can be seen below.
Notes on Lipids and Health
Truelipids (triglycerides)
· composed of a glycerol molecule covalently bound to three fatty acid side chains
· hydrophobic molecules, meaning they are non-polar and don’t mix with water
· a group of triglycerides is called a fat
Saturated fats
· solid at room temperature (think of fat on an uncooked steak)
· hydrocarbon chains in fatty acids have no carbon-carbon double covalent bonds
· maximum number of hydrogens are covalently bound to the carbons, thereby “saturating” them
· (
Saturated Fatty Acid
)animal fats such as lard and butter are usually high in saturated fatty acids
Unsaturated fats
· liquid (oils) at room temperature
· hydrocarbon chains of the fatty acids have at least one (monounsaturated) or more (polyunsaturated) carbon-carbon double covalent bonds
· double bonds cause bends in the molecules and also leave them “unsaturated” with hydrogens
· unsaturated fats are found in plant oils such as olive or canola oil
(
Monounsaturated Fatty Acid
)
Dietary fatty acids
· fatty acids are a necessary component of a complete diet
· fatty acids are found in foods such as fatty meats, plant oils and dairy products
· certain polyunsaturated fatty acids (called essential fatty acids) cannot be synthesized by the human body and must come from the diet
· one such essential fatty acid is linoleic acid which can be found in foods such as sunflower oil and almonds
· both monounsaturated and polyunsaturated fatty acids can be found in plant oils
(
Polyunsaturated Fatty Acid
)
Trans fats
· are triglycerides that contain trans fatty acids
· Trans means “across” so…
· a trans fatty acid is an unsaturated one in which the hydrogens attached to adjacent carbons in a carbon-carbon double covalent bond are on opposite sides of the molecule
· produced by the process of adding hydrogens to unsaturated vegetable oils
· hydrogenation decreases the number of carbon-carbon double covalent bonds in the molecules and creates what are known as “hydrogenated” or “partially hydrogenated” vegetable oils
· trans configuration gives the fatty .
Ethanol (CH3CH2OH), or beverage alcohol, is a two-carbon alcohol
that is rapidly distributed in the body and brain. Ethanol alters many
neurochemical systems and has rewarding and addictive properties. It
is the oldest recreational drug and likely contributes to more morbidity,
mortality, and public health costs than all illicit drugs combined. The
5th edition of the Diagnostic and Statistical Manual of Mental Disorders
(DSM-5) integrates alcohol abuse and alcohol dependence into a single
disorder called alcohol use disorder (AUD), with mild, moderate,
and severe subclassifications (American Psychiatric Association, 2013).
In the DSM-5, all types of substance abuse and dependence have been
combined into a single substance use disorder (SUD) on a continuum
from mild to severe. A diagnosis of AUD requires that at least two of
the 11 DSM-5 behaviors be present within a 12-month period (mild
AUD: 2–3 criteria; moderate AUD: 4–5 criteria; severe AUD: 6–11 criteria).
The four main behavioral effects of AUD are impaired control over
drinking, negative social consequences, risky use, and altered physiological
effects (tolerance, withdrawal). This chapter presents an overview
of the prevalence and harmful consequences of AUD in the U.S.,
the systemic nature of the disease, neurocircuitry and stages of AUD,
comorbidities, fetal alcohol spectrum disorders, genetic risk factors, and
pharmacotherapies for AUD.
Prix Galien International 2024 Forum ProgramLevi Shapiro
June 20, 2024, Prix Galien International and Jerusalem Ethics Forum in ROME. Detailed agenda including panels:
- ADVANCES IN CARDIOLOGY: A NEW PARADIGM IS COMING
- WOMEN’S HEALTH: FERTILITY PRESERVATION
- WHAT’S NEW IN THE TREATMENT OF INFECTIOUS,
ONCOLOGICAL AND INFLAMMATORY SKIN DISEASES?
- ARTIFICIAL INTELLIGENCE AND ETHICS
- GENE THERAPY
- BEYOND BORDERS: GLOBAL INITIATIVES FOR DEMOCRATIZING LIFE SCIENCE TECHNOLOGIES AND PROMOTING ACCESS TO HEALTHCARE
- ETHICAL CHALLENGES IN LIFE SCIENCES
- Prix Galien International Awards Ceremony
Acute scrotum is a general term referring to an emergency condition affecting the contents or the wall of the scrotum.
There are a number of conditions that present acutely, predominantly with pain and/or swelling
A careful and detailed history and examination, and in some cases, investigations allow differentiation between these diagnoses. A prompt diagnosis is essential as the patient may require urgent surgical intervention
Testicular torsion refers to twisting of the spermatic cord, causing ischaemia of the testicle.
Testicular torsion results from inadequate fixation of the testis to the tunica vaginalis producing ischemia from reduced arterial inflow and venous outflow obstruction.
The prevalence of testicular torsion in adult patients hospitalized with acute scrotal pain is approximately 25 to 50 percent
Explore natural remedies for syphilis treatment in Singapore. Discover alternative therapies, herbal remedies, and lifestyle changes that may complement conventional treatments. Learn about holistic approaches to managing syphilis symptoms and supporting overall health.
micro teaching on communication m.sc nursing.pdfAnurag Sharma
Microteaching is a unique model of practice teaching. It is a viable instrument for the. desired change in the teaching behavior or the behavior potential which, in specified types of real. classroom situations, tends to facilitate the achievement of specified types of objectives.
HOT NEW PRODUCT! BIG SALES FAST SHIPPING NOW FROM CHINA!! EU KU DB BK substit...GL Anaacs
Contact us if you are interested:
Email / Skype : kefaya1771@gmail.com
Threema: PXHY5PDH
New BATCH Ku !!! MUCH IN DEMAND FAST SALE EVERY BATCH HAPPY GOOD EFFECT BIG BATCH !
Contact me on Threema or skype to start big business!!
Hot-sale products:
NEW HOT EUTYLONE WHITE CRYSTAL!!
5cl-adba precursor (semi finished )
5cl-adba raw materials
ADBB precursor (semi finished )
ADBB raw materials
APVP powder
5fadb/4f-adb
Jwh018 / Jwh210
Eutylone crystal
Protonitazene (hydrochloride) CAS: 119276-01-6
Flubrotizolam CAS: 57801-95-3
Metonitazene CAS: 14680-51-4
Payment terms: Western Union,MoneyGram,Bitcoin or USDT.
Deliver Time: Usually 7-15days
Shipping method: FedEx, TNT, DHL,UPS etc.Our deliveries are 100% safe, fast, reliable and discreet.
Samples will be sent for your evaluation!If you are interested in, please contact me, let's talk details.
We specializes in exporting high quality Research chemical, medical intermediate, Pharmaceutical chemicals and so on. Products are exported to USA, Canada, France, Korea, Japan,Russia, Southeast Asia and other countries.
New Drug Discovery and Development .....NEHA GUPTA
The "New Drug Discovery and Development" process involves the identification, design, testing, and manufacturing of novel pharmaceutical compounds with the aim of introducing new and improved treatments for various medical conditions. This comprehensive endeavor encompasses various stages, including target identification, preclinical studies, clinical trials, regulatory approval, and post-market surveillance. It involves multidisciplinary collaboration among scientists, researchers, clinicians, regulatory experts, and pharmaceutical companies to bring innovative therapies to market and address unmet medical needs.
Tom Selleck Health: A Comprehensive Look at the Iconic Actor’s Wellness Journeygreendigital
Tom Selleck, an enduring figure in Hollywood. has captivated audiences for decades with his rugged charm, iconic moustache. and memorable roles in television and film. From his breakout role as Thomas Magnum in Magnum P.I. to his current portrayal of Frank Reagan in Blue Bloods. Selleck's career has spanned over 50 years. But beyond his professional achievements. fans have often been curious about Tom Selleck Health. especially as he has aged in the public eye.
Follow us on: Pinterest
Introduction
Many have been interested in Tom Selleck health. not only because of his enduring presence on screen but also because of the challenges. and lifestyle choices he has faced and made over the years. This article delves into the various aspects of Tom Selleck health. exploring his fitness regimen, diet, mental health. and the challenges he has encountered as he ages. We'll look at how he maintains his well-being. the health issues he has faced, and his approach to ageing .
Early Life and Career
Childhood and Athletic Beginnings
Tom Selleck was born on January 29, 1945, in Detroit, Michigan, and grew up in Sherman Oaks, California. From an early age, he was involved in sports, particularly basketball. which played a significant role in his physical development. His athletic pursuits continued into college. where he attended the University of Southern California (USC) on a basketball scholarship. This early involvement in sports laid a strong foundation for his physical health and disciplined lifestyle.
Transition to Acting
Selleck's transition from an athlete to an actor came with its physical demands. His first significant role in "Magnum P.I." required him to perform various stunts and maintain a fit appearance. This role, which he played from 1980 to 1988. necessitated a rigorous fitness routine to meet the show's demands. setting the stage for his long-term commitment to health and wellness.
Fitness Regimen
Workout Routine
Tom Selleck health and fitness regimen has evolved. adapting to his changing roles and age. During his "Magnum, P.I." days. Selleck's workouts were intense and focused on building and maintaining muscle mass. His routine included weightlifting, cardiovascular exercises. and specific training for the stunts he performed on the show.
Selleck adjusted his fitness routine as he aged to suit his body's needs. Today, his workouts focus on maintaining flexibility, strength, and cardiovascular health. He incorporates low-impact exercises such as swimming, walking, and light weightlifting. This balanced approach helps him stay fit without putting undue strain on his joints and muscles.
Importance of Flexibility and Mobility
In recent years, Selleck has emphasized the importance of flexibility and mobility in his fitness regimen. Understanding the natural decline in muscle mass and joint flexibility with age. he includes stretching and yoga in his routine. These practices help prevent injuries, improve posture, and maintain mobilit
Title: Sense of Taste
Presenter: Dr. Faiza, Assistant Professor of Physiology
Qualifications:
MBBS (Best Graduate, AIMC Lahore)
FCPS Physiology
ICMT, CHPE, DHPE (STMU)
MPH (GC University, Faisalabad)
MBA (Virtual University of Pakistan)
Learning Objectives:
Describe the structure and function of taste buds.
Describe the relationship between the taste threshold and taste index of common substances.
Explain the chemical basis and signal transduction of taste perception for each type of primary taste sensation.
Recognize different abnormalities of taste perception and their causes.
Key Topics:
Significance of Taste Sensation:
Differentiation between pleasant and harmful food
Influence on behavior
Selection of food based on metabolic needs
Receptors of Taste:
Taste buds on the tongue
Influence of sense of smell, texture of food, and pain stimulation (e.g., by pepper)
Primary and Secondary Taste Sensations:
Primary taste sensations: Sweet, Sour, Salty, Bitter, Umami
Chemical basis and signal transduction mechanisms for each taste
Taste Threshold and Index:
Taste threshold values for Sweet (sucrose), Salty (NaCl), Sour (HCl), and Bitter (Quinine)
Taste index relationship: Inversely proportional to taste threshold
Taste Blindness:
Inability to taste certain substances, particularly thiourea compounds
Example: Phenylthiocarbamide
Structure and Function of Taste Buds:
Composition: Epithelial cells, Sustentacular/Supporting cells, Taste cells, Basal cells
Features: Taste pores, Taste hairs/microvilli, and Taste nerve fibers
Location of Taste Buds:
Found in papillae of the tongue (Fungiform, Circumvallate, Foliate)
Also present on the palate, tonsillar pillars, epiglottis, and proximal esophagus
Mechanism of Taste Stimulation:
Interaction of taste substances with receptors on microvilli
Signal transduction pathways for Umami, Sweet, Bitter, Sour, and Salty tastes
Taste Sensitivity and Adaptation:
Decrease in sensitivity with age
Rapid adaptation of taste sensation
Role of Saliva in Taste:
Dissolution of tastants to reach receptors
Washing away the stimulus
Taste Preferences and Aversions:
Mechanisms behind taste preference and aversion
Influence of receptors and neural pathways
Impact of Sensory Nerve Damage:
Degeneration of taste buds if the sensory nerve fiber is cut
Abnormalities of Taste Detection:
Conditions: Ageusia, Hypogeusia, Dysgeusia (parageusia)
Causes: Nerve damage, neurological disorders, infections, poor oral hygiene, adverse drug effects, deficiencies, aging, tobacco use, altered neurotransmitter levels
Neurotransmitters and Taste Threshold:
Effects of serotonin (5-HT) and norepinephrine (NE) on taste sensitivity
Supertasters:
25% of the population with heightened sensitivity to taste, especially bitterness
Increased number of fungiform papillae
Couples presenting to the infertility clinic- Do they really have infertility...Sujoy Dasgupta
Dr Sujoy Dasgupta presented the study on "Couples presenting to the infertility clinic- Do they really have infertility? – The unexplored stories of non-consummation" in the 13th Congress of the Asia Pacific Initiative on Reproduction (ASPIRE 2024) at Manila on 24 May, 2024.
How to Give Better Lectures: Some Tips for Doctors
Adolescent curriculum Lesson plan 4
1. Pennington Biomedical Research Center
Awesome.2Cents! A Healthy Lifestyle Curriculum for Teens…
Grades 8-12
Lesson 4– Dietary Fat
Grade: High School Grades 8th- 12th
Learning Activity: Importance of dietary fat in relation to health
Track: Nutrition
Louisiana Content Standards Benchmarks:
1-M-2, 1-M-3, 3-M-1, 4-M-4, 5-M-4, 5-M-5, 6-M-1
1-H-1, 1-H-2, 1-H-4, 1-H-6, 2-H-1, 2-H-2, 3-H-1, 3-H-2, 5-H-6, 6-H-1, 6-H-2, 6-H-4
Time Allotted: 45-50 minutes
Key Concepts:
1. What is fat?
2. Functions of dietary fat.
3. Dietary fat
4. Healthy vs unhealthy fat
5. Cholesterol
6. Lipoproteins
7. Saturated fats
8. Monounsaturated fats
9. Polyunsaturated fats
10. Trans fats
11. Example of a label
How will change in knowledge or skills be evaluated?
1. Participants will be able to name the types of fatty acids and common lipoproteins.
2. Participants will be able to discuss the important roles of fat.
3. Participants will be able to list sources of fats.
4. Participants will be able to show the contents of fat in a food label for a product.
What You Need for the Lesson:
1. Saturated fat handout, Comparison of fatty acids handout,
2. Other resources:
Types of fat: solid (margarine, butter), liquid fats (vegetable oils).
Food labels
Fat model
1
2. Slide Lesson Plan
1 Dietary Fats
2 This lesson will cover:
• What is fat?
• Functions of dietary fat.
• Dietary fat
• Healthy vs. unhealthy fat
• Cholesterol
• Lipoproteins
• Saturated fats
• Monounsaturated fats
• Polyunsaturated fats
• Trans fats
• Example of a label
• Reducing trans fat intake
• Recommendations for fats
• Calculations
• General information
References
3 Say:
What is Fat?
Fats are mainly carbon, hydrogen and oxygen.
Fats are mixtures of fatty acids and glycerol. They are part of a larger group of lipids.
Three fatty acids connect to each glycerol molecule to make a molecule of fat.
Do:
Show molecular structure of fatty acids and triglyceride.
Say:
Fatty acids can be different lengths and degrees of saturation. Whether fat is solid or
liquid depends on the length of the fatty acids (how many carbon atoms it has) and the
degree of saturation (how many hydrogen atoms they each have). Common fatty acids
have 16 to 18 carbon atoms and they can be saturated or unsaturated.
Do:
Show solid and liquid fats.
2
3. 4 Fat synthesis
Say:
5 Say:
Fat is a normal component of food. Some foods have almost no fat, such as fruits and
vegetables, while other foods have plenty of fat, like nuts, oils, butter, and certain meats.
The name “fat” usually implies something bad, or something that we shouldn’t eat.
But, in fact, fat does serve many important functions.
6 Say:
Functions of Fat
Fat is important in:
• Serving as a source of energy for the body.
• The production of cell membranes.
• The production of several hormone-like compounds called eicosanoids, which
help regulate blood pressure, heart rate, blood vessel constriction, blood
clotting, and the nervous system.
7 Say:
Fat is also important in:
• Carrying fat-soluble vitamins (Vitamins A, D, E, and K) from the food into the
body.
• Helping to maintain healthy hair and skin, protecting vital organs, keeping the
body insulated, and providing a sense of fullness after meals (known as satiety).
8 Say:
Dietary Fat
Fat is essential to a healthy diet. However, too much fat can be unhealthy. One reason is
3
4. that eating a lot of high-fat foods adds excess calories to the diet and limits other
nutrients.
Why?
Fat provides 9 kcal/gram. That is more than twice the calories provided by carbohydrates
or protein (4 kcal/gram). This, in time, can cause weight gain and obesity. Obesity, in
itself, is a risk factor for several diseases.
9 Say:
It is also important to note that not all fats are created equal– some are much better for
you than others. Eating too much of certain kinds of fats can increase blood cholesterol
levels and the risk for coronary artery disease. It is important to learn to distinguish
between healthy and unhealthy fats.
10 Say:
Healthy vs. Unhealthy Fats
Healthy fats are the unsaturated fats: monounsaturated and polyunsaturated fats.
Unhealthy fats are saturated fats, trans fats and cholesterol.
11 Say:
What is cholesterol?
Cholesterol is a wax-like substance made in the liver. It is linked to carrier proteins
(called lipoproteins) that transport it to all parts of the body through the bloodstream. It is
present in cell walls or membranes everywhere in the body, including the brain, nerves,
muscle, skin, liver, intestines, and heart. The body uses cholesterol to produce many
hormones, vitamin D, and the bile acids that help to digest fat. It takes only a small
amount of cholesterol in the blood to meet these needs.
12 Say:
Too much Cholesterol?
When there is too much cholesterol in the blood, deposits of cholesterol can build up
inside of the arteries. These deposits are known as plaque, and they can narrow an artery
enough to slow or even stop blood flow. This narrowing process is known as
atherosclerosis and it can occur in the arteries that nourish the heart (the coronary
arteries).
13 Say:
Angina is a chest pain which can occur as a result of one or more sections of the
heart muscle is not getting enough blood. It is important that the heart gets a steady flow
of blood, in order for it continue functioning properly. It needs the oxygen and nutrients
that are contained in the blood. Plaque deposits can also rupture from the vessel wall,
causing blood clots that may lead to heart attack, stroke, or sudden death.
14 Say:
Lipoproteins
Cholesterol-carrying lipoproteins play central roles in the development of
4
5. atherosclerotic plaque and cardiovascular diseases. Two types of lipoproteins work in
opposite directions.
15 Say:
Lipoprotein types
1. Low-density lipoproteins (LDL): These lipoproteins carry cholesterol from the
liver to the rest of the body. When there is too much LDL cholesterol in the
blood, the cholesterol is deposited on the walls of the coronary arteries. This is
why LDL is referred to as the “bad” cholesterol.
16 Say:
2. High-density lipoproteins (HDL): These lipoproteins carry cholesterol from the
blood back to the liver, which then processes the cholesterol, preparing it for
elimination from the body. High HDL makes it less likely that excess cholesterol
in the blood will be deposited in the coronary arteries, making HDL cholesterol
the “good” cholesterol.
17 Say:
Dietary Cholesterol
Research shows that dietary cholesterol isn’t quite as closely linked to blood levels of
cholesterol as previously thought. The relationship is not clearly linear. Although it is
important to limit the amount of cholesterol we eat, the mix of fats (the ratio of healthy
versus unhealthy fats) in the diet has more of an influence on blood cholesterol than
does dietary cholesterol.
18 Say:
So, what are the main food sources of these healthy and unhealthy forms of fat?
And, how do dietary fats effect blood cholesterol and risk for heart disease?
Ideally, you want a low amount of LDL, and a high amount of HDL in the blood.
19 Say:
Unhealthy Fats
Saturated Fats are considered unhealthy fats from chronic disease perspective.
Dietary saturated fatty acids usually have 14 to 18 carbon atoms (myristic, palmitic and
stearic acids). One of the most common saturated fatty acids is stearic acid. It has 18
carbon atoms.
At room temperature, saturated fats are solid. These fats are unhealthy in that they raise
LDL (bad) cholesterol. In addition, they work to raise HDL (good) cholesterol. Dietary
saturated fatty acids usually have 16 to 20 carbon atoms. One of the most common
saturated fatty acids is stearic acid. It has 18 carbon atoms.
Saturated fatty acids are found in animal products such as meats and dairy. Vegetable
sources of saturated fatty acids are coconut oil and palm oil. 50% of palm oil fatty acids
are saturated (mainly palmitic acid), while 90% of coconut oil is saturated and majority
of the fatty acids are lauric acid (12 carbon fatty acid).
5
6. Do:
Show fatty acid structure and handouts on fatty acid content of different fats.
20 Say:
The main food sources for saturated fats are: Whole milk, Butter, Cheese, Ice cream, Red
meat, Chocolate, Coconuts, Coconut milk, and Coconut oil.
21 Say:
Healthy Fats
Monounsaturated Fats.
At room temperature, monounsaturated fats are liquid but the fat will congeal in cooler
temperatures or in the refrigerator. Monounsaturated fats have one double bond in the
molecule. Hence “mono” and “unsaturated.”
These fats are important because they work to lower LDL (bad) cholesterol, while
raising HDL (good) cholesterol. Monounsaturated fats are heart healthy and are part of
the heart healthy Mediterranean diet.
22 Say:
The main food sources for monounsaturated fats are: Avocados, Olives, Olive oil, Canola
oil, Peanut oil, Cashews, Almonds, Peanuts, and Most other nuts.
23 Say:
Polyunsaturated Fats
At room temperature, polyunsaturated fats are liquid. Polyunsaturated fats have more
than one double bond within the molecule. Polyunsaturated fatty acids can assume a cis
or trans conformation depending on the geometry of the double bond.
Polyunsaturated fats are important because they work to lower LDL (bad) cholesterol,
while raising HDL (good) cholesterol. They have many other important functions in the
body. Their products help to improve the immune system, they reduce inflammatory
reaction, they reduce the risk of several types of cancer, and they are required for normal
brain development and function.
24 Say:
The main food sources for polyunsaturated fats are: Corn oil, Soybean oil, Safflower oil,
Cottonseed oil, and Fish.
25 Say:
Polyunsaturated Fatty acids – Types and Role
Omega-3 fatty acids reduce inflammation and help prevent certain chronic diseases such
as heart disease and arthritis. Omega 3 fatty acids are found in cold water fish.
Omega 6 fatty acids are required for normal growth and development. Omega 6 fatty
acids are found in commonly used cooking oils, including sunflower, safflower, corn,
cottonseed, and soybean oils.
Omega 6 fatty acids are required for normal growth and development
Omega 6 fatty acids are found in commonly used cooking oils, including sunflower,
safflower, corn, cottonseed, and soybean oils.
Normal American diet has a omega-6 to omega-3 ratio is 15/1-16.7/1. Western diets are
6
7. deficient in omega-3 fatty acids, and have excessive amounts of omega-6 fatty acids.
Excessive amounts of omega-6 polyunsaturated fatty acids (PUFA) and a very high
omega-6/omega-3 ratio, as is found in today's Western diets, promote the pathogenesis of
many diseases, including cardiovascular disease, cancer, and inflammatory and
autoimmune diseases, whereas increased levels of omega-3 PUFA (a low omega-
6/omega-3 ratio) is healthier. Early humans had a diet with a ratio of approximately 1
between omega-6 to omega-3 essential fatty acids (EFA), and some nutritionist today
recommend that to be the ideal ratio for reducing the risk of chronic diseases.
26 Say:
Trans Fats
Similar to saturated fats, trans fats raise LDL (bad) cholesterol. However, trans fats have
an even greater negative impact on blood cholesterol levels than saturated fat, they lower
HDL (good) cholesterol.
27 Say:
In nature, most of the fatty acids are in the “cis” form.
Hydrogenated oils are liquid oils that have been changed into a solid form of fat by
adding hydrogen. At room temperature, trans fats are either solid or semi-solid. The
process of hydrogenation allows these fats to keep longer without losing their flavor, thus
increasing their shelf life.
28 Say:
In addition to raising the bad and lowering the good cholesterol, trans fats can increase
the inflammatory reaction. This can mean increased risk of: heart disease, stroke,
diabetes, and other chronic conditions. It is important to limit the intake of saturated fats
and to recognize and eliminate sources of trans fat from the diet. Today it is easier to
identify foods containing trans fat. It has to be listed on the food label.
29 Say:
Trans Fats - Sources
Remember that trans fats are only in processed foods. They are in all processed foods
that have fats. The highest sources of trans fats are baked products, crackers, cookies,
partially hydrogenated shortening and fried foods. Fried foods in fast food restaurants are
common sources of trans fats.
The main food sources for trans fats are: Most margarines, Vegetable shortening,
Partially hydrogenated vegetable oil, Deep-fried chips, Many fast foods, and Most
commercial baked goods.
7
8. 30 Say:
A look at common food items for Trans fat content. This table how the foods, their
common serving size, total fat in the food, total saturated fat, trans fat, and cholesterol.
Product Common Total Sat. Fat Trans Fat Combined Chol. (mg)
Serving Size Fat (g) (g) (g) Sat. &
Trans Fat
(g)
French Fries (Fast Medium (147 27 7 8 15 0
Food) g)
Doughnut 1 18 4.5 5 9.5 25
Cake, pound 1 slice 16 3.5 4.5 8 0
(80 g)
Shortening 1T 13 3.5 4 7.5 0
Margarine, stick 1T 11 2 3 5 0
Potato Chips Small bag 11 2 3 5 0
(42.5 g)
Candy Bar 1 10 4 3 7 <5
(40 g)
Cookies, cream 3 6 1 2 3 0
filled (30 g)
Margarine, tub 1T 7 1 0.5 1.5 0
Mayonnaise 1T 11 1.5 0 1.5 5
Milk, whole 1 cup 7 4.5 0 4.5 35
Milk, skim 1 cup 0 0 0 0 5
Butter 1T 11 7 0 7 30
31 Say:
32 Say:
Example of a Nutrition Facts Label
The nutrients listed first are the ones Americans generally eat in adequate amounts, or
even too much. They are identified in yellow as Limit these Nutrients. Eating too much
fat, saturated fat, trans fat, cholesterol, or sodium may increase your risk of certain
chronic diseases, like heart disease, some cancers, or high blood pressure.
Important: Health experts recommend that you keep your intake of saturated fat,
trans fat and cholesterol as low as possible as part of a nutritionally balanced diet.
8
9. Total Fat: the amount of fat present in one serving of a food; it includes the total of all
monounsaturated, polyunsaturated, saturated, and trans fat found within one serving of
the food.
The label will have information on:
• Saturated Fat
• Trans Fat
• It may also have information on:
• Monounsaturated Fat
• Polyunsaturated Fat
Upper Limit - Eat "Less than"...
The nutrients that have "upper daily limits" are listed first on the footnote of larger
labels and on the example above. Upper limits means it is recommended that you stay
below - eat "less than" - the Daily Value nutrient amounts listed per day. For example,
the DV for Saturated fat (in the
33 Say:
Reducing Trans Fat Intake
Helpful Tips
• Choose liquid vegetable oils, or choose a soft tub margarine that contains no
trans fats.
9
10. • Reduce intake of commercially prepared baked goods, snack foods, and
processed foods (including fast foods).
• Choose products that list the hydrogenated oils near the end of the ingredient list
(these products contain less of the oil than products listing the oil near the top).
• Avoid trans fats in restaurants by avoiding deep-fried foods (since many
restaurants continue to use partially hydrogenated oils in their fryers).
34 Say:
Recommendations for Fats
From the 2005 Dietary Guidelines for Americans
Children and adolescents.
Keep total fat intake between 30 to 35 percent of calories for children 2 to 3 years of age
and between 25 to 35 percent of calories for children and adolescents 4 to 18 years of
age, with most fats coming from sources of polyunsaturated and monounsaturated fatty
acids, such as fish, nuts, and vegetable oils.
35 Say:
Helfpful information about fat recommendation
http://www.mypyramid.gov is a website based on the new My Pyramid.
The website has an interactive interface that can be used to assess individual dietary
intake. Caloric intake can be determined by age, gender, and level of physical activity.
Example:
For example, Kara, is a 16 year old female who exercises 30-60 minutes each day, is
recommended to eat 2,000 calories a day to maintain her current weight (according to
MyPyramid). If Kara ate a total of 65 grams of fat for the day (including all mono and
polyunsaturated, saturated, and trans fat) is it enough?
36 Say:
Does it fall within the recommended 25 to 35 percent of calories from fat guideline?
To find out:
• First: calculate the least amount of fat (in grams) that Kara could eat at the lower
part of the recommendation (25% of calories from fat).
• Then, calculate the highest amount of fat (in grams) Kara could at the higher end
of the recommendation (35% of calories from fat).
37 Say:
For 25% of calories coming from fat (in a 2,000 calorie diet):
Say and Do:
First, multiply 2,000 calories (or whatever your recommended calorie intake is) by 0.25
(or 25%).
2000 calories x .25 = 500 calories
Next, you would divide 500 calories by 9 (since there are 9 kcal per gram of fat).
500 calories = 55.5556 g
9 calories/gram
10
11. This can be rounded to 56 g.
56 grams is the least amount of fat Kara could have to be within the 25-35%
recommendations for fat.
38 Say and Do:
For 35% of calories coming from fat (in a 2,000 calorie diet):
Multiply 2,000 calories (or the recommended calorie intake for you) by 0.35 (35% in
decimal form).
2000 calories x .35 = 700 calories
Next, divide 700 by 9 (since there are 9 kcal per gram of fat).
700 calories = 77.7778 grams
9 calories/gram This can be rounded to 78 g.
78 grams is the highest amount of fat that Kara could have to be within the 25-35%
recommendations for fat.
39 Say:
Based on a 2,000 calorie diet, children and adolescents 4 to 18 years of age should
consume between 56 to 78 grams of total fat and still fall within the recommended range
of 25-35% of calories from fat.
Because Kara ate 65 grams of total fat for the day, she falls within the guideline.
Therefore, yes – Kara did meet recommendations for fat for the day.
40 Say:
Review
The word “fat” doesn’t have to be a negative word. Fat has many important functions in
the body. Not all fats are created equal. It is important to limit the intake of saturated
and trans fats. Unsaturated fats are the healthier fats.
41 Say:
How we eat today does effect our health in the future.
Even little steps can make a big difference later on.
Substitute, when possible, healthier fat options for the unhealthy options.
• Example: Choose oven baked fries or a baked potato over those fried in vegetable
shortening.
42 Say:
Choose unsaturated fats & oils more often, such as:
• Margarine (especially soft, light, trans free margarine)
• Corn, canola, olive, safflower, soybean, and sunflower oils
• Avoid trans fat-containing products, such as:
• Stick margarine
Avoid saturated fat-containing products, such as:
• Butter
11
12. • Solid shortening
• Lard
• Fatback
43 References
44 References
45 Authors:
Heli Roy, PhD, RD
Shanna Lundy, MS
Beth Kalicki
Division of Education
Phillip Brantley, PhD, Director
Pennington Biomedical Research Center
Claude Bouchard, PhD, Executive Director
The Pennington Biomedical Research Center is a world-renowned nutrition research
center.
Mission:
To promote healthier lives through research and education in nutrition and preventive
medicine.
The Pennington Center has several research areas, including:
Clinical Obesity Research
Experimental Obesity
Functional Foods
Health and Performance Enhancement
Nutrition and Chronic Diseases
Nutrition and the Brain
Dementia, Alzheimer’s and healthy aging
Diet, exercise, weight loss and weight loss maintenance
The research fostered in these areas can have a profound impact on healthy living and on
the prevention of common chronic diseases, such as heart disease, cancer, diabetes,
hypertension and osteoporosis.
The Division of Education provides education and information to the scientific
community and the public about research findings, training programs and research areas,
and coordinates educational events for the public on various health issues.
We invite people of all ages and backgrounds to participate in the exciting research
studies being conducted at the Pennington Center in Baton Rouge, Louisiana. If you
would like to take part, visit the clinical trials web page at www.pbrc.edu or call (225)
763-3000.
12
13. Edited : October 2009
References
• Revealing Trans Fats. Available at:
http://www.fda.gov/fdac/features/2003/503_fats.html
• Fats & Cholesterol- The Good, the bad and the healthy diet. Available at:
http://www.hsph.harvard.edu/nutritionsource/fats.html
• Dietary Fats: Know which types to choose. Available at:
http://www.mayoclinic.com/health/fat/NU00262
• Learning About Fats. Available at:
http://www.kidshealth.org/kid/nutrition/food/fat.html
• Figuring Out Fat and Calories. Available at:
http://www.kidshealth.org/teen/nutrition/general/fat_calories.html
• Tip sheet: Fats and Oils to Choose.
• Available at: http://www.nhlbisupport.com/chd1/Tipsheets/tipsheet-satfat.htm
• Know Your Fats.
• Available at: http://www.americanheart.org/presenter.jhtml?identifier=532
13