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
Omega -3 & omega -6 acids and their health effects.Zahir Khan
Omega-3 fatty acids are essential fatty acids, a class of nutrients needed for our body to function normally.
These are the fats of life which help our cells to function properly.
Omega-3 cannot be produced be our body and should be supplied through the diet
Omega 3,6 & 9 Fatty AcidsOmega-3 and omega-6 fatty acids are PUFAs and omega-9 fatty acids are usually MUFAs. The omega numbers simply reference how many carbons away from the methyl end of the fatty acid chain that the first carbon-carbon double bond appears. If the double bond is three carbons away, it's called an omega-3 fatty acid.,
Omega -3 & Omega -6 Fatty acids and their Health EffectsZahir Khan
Omega-3 fatty acids are essential fatty acids, a class of nutrients needed for our body to function normally.
These are the fats of life which help our cells to function properly.
Omega-3 cannot be produced be our body and should be supplied through the diet
There are 3 very important types of Omega 3 acids
1.Alpha-linolenic acid (ALA)
2.Eicosapentaenoic acid (EPA)
3.Docosahexaenoic acid (DHA)
which have amazing health benefits
Omega 3 plays a major role in a number of functions in our body. Here are they:-
Relaxation and contraction of muscles
Blood clotting
Digestion
Fertility
Cell division
Growth
Movement of calcium and other substances in and out of cells.
Omega 3 fatty acids are the most important and least understood nutrition among people. Here we try to show you a glimpse of what it is.....Read more on our blog....
This is a follow-up to our "Everything you always wanted to know about Nutrition but were afraid to ask" webinar. We received many questions about the role of macronutrients (carbs, proteins, and fats) in our diet--how much, what kind, what balance, etc. So we're dedicating an entire webinar to this subject! With Cristin Stokes, RD, LN of MUS Wellness.
Omega -3 & omega -6 acids and their health effects.Zahir Khan
Omega-3 fatty acids are essential fatty acids, a class of nutrients needed for our body to function normally.
These are the fats of life which help our cells to function properly.
Omega-3 cannot be produced be our body and should be supplied through the diet
Omega 3,6 & 9 Fatty AcidsOmega-3 and omega-6 fatty acids are PUFAs and omega-9 fatty acids are usually MUFAs. The omega numbers simply reference how many carbons away from the methyl end of the fatty acid chain that the first carbon-carbon double bond appears. If the double bond is three carbons away, it's called an omega-3 fatty acid.,
Omega -3 & Omega -6 Fatty acids and their Health EffectsZahir Khan
Omega-3 fatty acids are essential fatty acids, a class of nutrients needed for our body to function normally.
These are the fats of life which help our cells to function properly.
Omega-3 cannot be produced be our body and should be supplied through the diet
There are 3 very important types of Omega 3 acids
1.Alpha-linolenic acid (ALA)
2.Eicosapentaenoic acid (EPA)
3.Docosahexaenoic acid (DHA)
which have amazing health benefits
Omega 3 plays a major role in a number of functions in our body. Here are they:-
Relaxation and contraction of muscles
Blood clotting
Digestion
Fertility
Cell division
Growth
Movement of calcium and other substances in and out of cells.
Omega 3 fatty acids are the most important and least understood nutrition among people. Here we try to show you a glimpse of what it is.....Read more on our blog....
This is a follow-up to our "Everything you always wanted to know about Nutrition but were afraid to ask" webinar. We received many questions about the role of macronutrients (carbs, proteins, and fats) in our diet--how much, what kind, what balance, etc. So we're dedicating an entire webinar to this subject! With Cristin Stokes, RD, LN of MUS Wellness.
2. Where are lipids found?
Butter, margarine, gravy, sauces
meats, poultry,eggs, bacon,ham,sausage
fried fish
daily products including milk, cheese
processed foods including potato chips.
French fries, crackers,
bakery products like cookies, cakes,
muffins, pies, bars, breakfast rolls
3. Fats sources continued
Nuts such as peanuts and peanut butter,
cashews, walnuts
seeds like sunflower seeds
olives and avocados
candies with chocolate and nuts
4. Are their foods without fat?
Fruits, fruit juices
vegetables, including potatoes
breads, breakfast cereals,
sugar, salt, spices herbs
skim milk
rice, macaroni, pasta
5. Does preparation methods effect
fat content?
Baking, broiling, boiling, poaching, do not
add fat
frying does
baked potato vs. french fried potato
baked fish vs. deep fried fish
poached egg vs. fried egg
6. Does margarine have less fat than
butter?
NO
butter and margarine both have 5 grams of
fat per teaspoon
diet margarine has less fat because water is
added
7. Does all meat have equal amount
of fat?
NO
you can lower the fat content by removing
all visible fat BEFORE cooking
purchase cuts with the word LOIN in them
such as sirloin, tenderloin
stay away from PRIME cuts
stay away from processed meats such as
cold cuts and hot dogs
8. Is poultry low fat?
Yes, if the skin is removed before cooking
poultry generally has 3 grams of fat per
ounce as compared to other meats with 5 to
8 grams of fat per ounce.
Stay away from broasted chicken or deep
fried
9. How about salad dressings?
Most salad dressing are high in fat
mayo is also high in fat
fat-free dressings are a good choice
if using regular salad dressing do not pour
on salad, dip the fork in the dressing and
than take a bite of salad. Gives the taste
with less fat
10. Meal extras are high in fat
Bacon has 5 grams of fat per strip
peanuts are app. 1 gram per peanut
peanut butter has 100 calories and 10 -18
grams of fat in a 2 tbsp serving.
Cheddar cheese, swiss cheese, american
cheese have 8 grams of fat per ounce
11. Should all fat be eliminated from
the diet?
No
the body needs fat for many functions
1. Energy
2. Insulation
3. Protection of vital organs
4. Carrier of fat soluble vitamins
5. Cholesterol for hormones cell structure
12. The key is moderation in the
amount eaten daily
Average intake is 40% of calories coming
from fat
healthier to have only 30% coming from fat
13. Calculate the number of grams of
fat needed daily
1. Determine the number of total kcalories
needed
2. Multiply the total kcalories time 30%
(.30)
3. Divide the answer from step 2 by
9kcalories/gm to determine the number of
grams needed daily
14. Example of the calculation
Total kcalories = 1500kcals
1500kcals X .30 = 450Kcals
450kcals divided by 9kcals/gm = 50 grams
50 grams is app 10 tsp daily from all
sources
15. Are all fats equal in causing risk?
In heart disease the most dangerous fat is
saturated fat
in obesity all fats have 9kcals per grams so
total fat is the problem
cancer all fats seem to be a problem
16. Types of Dietary Fat
1. Triglyceride - 95% of dietary fat is in
this form
2. Phospholipids - 2.5%
3. Sterols - 2.5%
17. Triglycerides
Found in most fatty foods like meats, oil,
butter, eggs, pastries etc.
consists of 4 parts
glycerol
fatty acid
fatty acid
fatty acid
18. Kinds of Fatty acids
Saturated fatty acids - stearic or palmitic
generally solid at room temperature
generally found in animal foods including
1. Beef
2. Pork
3. Lamb
4. Milk, cheese, butter, cream
20. Monounsaturated Fatty Acid
Generally found in plant foods like
1. Olive oil
2. Canola oil
3. Peanut oil
4. Sesame oil
21. Monounsaturated Fatty Acids
Non-plant sources - chicken without the
skin
usually liquid at room temperature
structure has one-double bond
oleic is an example of a monounsaturated
fatty acid
22. Polyunsaturated Fatty acids
Generally of plant origin
1. Corn oil
2. Safflower oil
3. Sunflower oil
4. Soybean oil
non-plant source
fish
23. Polyunsaturated fatty acids
Usually liquid at room temperature
have more than one double bond
examples of fatty acids are
1. Linolenic
2. Linoleic
24. Triglycerides
Storage form for metabolizable fatty acids
glycerol
stored in fat cells and muscle cells
muscle triglyceride available for immediate
work
fat cell triglyceride must be moved to where
needed to be metabolized
25. Triglycerides continued
Hydrolysis breaks down triglycerides into
free fatty acids- Krebs cycle
training increases the muscle ability to use
fats- highly trained athlete at 70%VO2 Max
for 1 hour can derive up to 75% of total
energy from fat
26. The degree to which lipids are
used as a fuel during exercise is:
Exercise intensity
exercise duration
diet
endurance training history
altered metabolic state
27. Exercise fat continued
Exercise less that 50% VO2 Max uses Type
I muscle - these burn fatty acids
increased intensity relies on type IIA B
which use more glucose
training increases number of mitochondria
in cell and enzymes involved in fatty-acid
oxidation- more burning of fat as energy
source
28. Carnitine
Transports long-chain fatty acids across the
mitochondrial membrane
made from amino acids lysine and methione
present also in foods
claim is that increases the burning of fat in
the mitochondria. Only would be true if
deficient which is not likely
29. Medium Chain Triglycerides
Water soluble
delivered directly to liver
marketed as CaprTri.
Studies show does not improve
performance and may cause GI distress
fat loading does not enhance performance
30. Fat loading glycerol
Fat loading does not improve fatty acid
content of the blood or the muscle and that
loading does not improve performance
glycerol does breakdown into glucose but
does not prevent hypoglycemia or spare
muscle glycogen
glycerol may have a role in water stores
31. Families of Polyunsaturated Fatty
Acids
Omega 6 - first bond occurs at carbon
number 6 found in large amounts in
vegetable oil
omega 3 - first double bond occurs at
carbon number 3 found in fish
32. Eicosanoids
Hormone-like compounds formed from 20
carbon fatty acids
two major types of eicosaniods
1. Made from omega 6
2. Made from omega 3
3. Theories that might improve
performance but not proven in research
33. Omega 6 eicosanoids
Made from the 18 carbon fatty acid linoleic
under goes chain lengthening to become the
20 carbon fatty acid archidonic
archidonic( 20 carbon) can then be used to
make the eicosanoid
this eicosanoid is used by the body to
increase blood clotting and increase blood
pressure
34. Omega 3 ecosanoid
Made from 18 C linolenic
undergoes chain lengthening to become
20C f s atty acid Eicopentenoic acid
(EPA)
EPA is than used by the body to make the
omega 3 eicosanoid
the omega 3 eicosanoid decrease blood
clotting and increase blood pressure
fish is rich in EPA
35. EPA sources
Herring
white albacore tuna
salmon
lake trout
fish needs to be an oily fish
fish oil DOES NOT work
36. Summary
Classes of Lipids
1. Triglyceride - 3 fatty acids + glycerol
Kinds of fatty acids
saturated
monounsaturated
polyunsaturated
38. Second class of lipids -
phospholipids
Consist of glycerol plus 2 fatty acids and a
third group containing phosphorus
most common - lecithin - found in
chocolate and salad dressings - emulsifier
theory that choline and lecithin improve
performance - not supported by research
39. Third class of lipids - sterols
Ring sturcture
most common cholesterol
sources of cholesterol
1. Egg yolk
2. Organ meats - liver brains
3. Red meats, shellfish
40. Wheat Germ Oil
Extracted from embryo of wheat
high in Vitamin E (tochoperol)
linoleic fatty acid
octacosanol solid white alcohol
research show does not improve
performance
41. Caffeine
Found in coffee, tea cola, chocolate
therapeutic dose 100-300 mg
amount in 1 cup of coffee 100-150 mg
amount in pop 35-50
highest amount in soft drinks such as
Mountain dew
42. Caffeine
Stimulates CNS
increases alertness
stimulates heart, circulation and release of
adrenaline
increase muscle glycogen breakdown,
release of FFA from fat and muscle use of
fat
43. Caffeine
Large does cause nervousness, and
anxiousness
caffeine does exert a glycogen sparing
effect in research studies
limits are set - max is 560-700 mg which is
equal to 4-6 cups of coffee.
44. Digestion of the triglyceride
Begins in the stomach
most occurs in the small intestine- hormone
cholecyctokinin (cck) produced in the
intestine by fat - stimulates the gall bladder
to release bile - bile emulsifies the fat- than
acted upon by lipase from the pancrease -
break down 3 fatty acids + glycerol
45. Fatty acids leave blood
Transported in the blood in a Lipoprotein
called CHYLOMICRON - contains mostly
trigylceride from the diet -
as chylomicron goes by cell - release
lipoprotein lipase and the cell can than take
the triglyceride which can be used for
energy or stored as body fat.
46. Lipoproteins made by the liver
Very low density (VLDL) - made by the
liver from excess CHO, alcohol - most
triglyceride-
low density lipoprotein (LDL) - contains
cholesterol made by the liver from saturated
fatty acids BAD CHOLESTEROL
High density lipoprotein - GOOD
CHOLESTEROL - return cholesterol to
liver
47. To prevent artherosclerosis
decrease LDL increase HDL
HDL
1. Exercise - 45 min 4 times / week
2. Don’t smoke
3. Use monounsaturated fatty acids
4. Low fat
5. Weight loss around the middle
6. Moderate alcohol-10 oz wine,24oz beer
maximum
49. Risk Factors
Total cholesterol over 200mg
LDL over 130mg - (100 is ideal)
HDL under 35mg - (60 or greater greater)
age over 45 in men and 55 in women
family history - smoking
inadequate intakes of folic acid, B-6
high blood pressure - diabetes
50. continued
Composition of lipoproteins origin
disease linked to fat intake
kcalories in fat and in body fat
amount of recommended lipids in the diet
calculate amount of fat in the diet and the
per cent of dietary fat. Remember that all
fats regardless of saturation have 9 kcals/gm