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Unformatted text preview: How Much Fat is in Your Diet?
Beth Hensleigh, M.A. Doctoral Student Texas A&M University Women and Nutrition Nutrition is involved in the etiology or treatment of half of the 10 leading causes of death in women. Women and Nutrition 5 of the leading nutritionrelated causes of morbidity and mortality in North American adult women include: cardiovascular disease, cancer, osteoporosis, weight control, and diabetes. Dietetics professionals committed to promoting nutritional health in women must do so in the context of women's economic, social, cultural, and personal lives. Women and Nutrition The American Dietetic Association cites several risk factors for each of the nutrition related diseases contributing death in women. One particular risk factor includes excessive intake of fatty foods. Fat: A Hot Topic! Health issues related to fat and cholesterol Evidence is clear that highfat diets are linked to many chronic health problems Dietary Guidelines for Americans Choose a diet that is low in saturated fat and cholesterol and moderate in total fat. Fat: A Nutrient for Health Fats have some positive benefits Fats work as partners in your body to support the work of other nutrients Vitamins A, D, E, and K (fatsoluble vitamins) Certain fats are essential, specifically several fatty acids, that your body cannot make Fat: A Power Source Fats supply energy (or calories) to power physical activity and other bodily processes Fats supply 9 calories for each fat gram Fats are not the body's preferred fuel source. The Role of Body Fat Functions: To cushion and position body organs To protect your bones from injury To form a fat layer under your skin to offer insulation Types of Fat Fatty acids are basic units of fat molecules arranged as chains of carbon, hydrogen and oxygen. Saturated Fatty Acids Fatty acids that have all the hydrogen they can hold on their chemical chains. In food, they mainly come from animalbased food Types of Fat Monounsaturated Fatty Acids Fatty acids missing one hydrogen pair on their chemical chain. Types of Fat Polyunsaturated Fatty Acids Fatty acids missing two or more hydrogen pairs on their chemical chains. Omega3 Fatty Acids Fatty acids that are highly polyunsaturated. Trans Fatty Acids a type of fatty acid that is formed during a process called hydrogenation. At a Glance: How Dietary Fat Affects Blood Lipids Type of Fatty Acid Saturated Polyunsaturated Effect of Blood Lipids Increases total cholesterol and LDL Decreases total cholesterol, LDL and HDL Decreases total and LDL cholesterol and may increase HDL Decreases total cholesterol Increases total and LDL cholesterol, may decrease HDL cholesterol Monounsaturated Omega3 Trans Fat in the Diet Americans are concerned, and should be, about fat in their diets. Highfat, especially highsaturated fat, eating is linked to higher blood cholesterol levels and a greater risk for heart disease. Other reasons to limit fat in the diet to no more than 30% of total calories in your total diet include: Heart disease Cancer Obesity How the 30% is Divided 7 to 10 percent of total calories from saturated fat 10 to 15 percent from monounsaturated About 10 percent from polyunsaturated TEST YOURSELF How Much Fat is in Your Diet Activity Complete the activity and find out your percentage of fats from calories How to Trim Fat in Your Eating Style Know where the fat comes from. Check the Nutritional Facts on food labels for fat, including saturated fat, and cholesterol for a single serving of food. How to Trim Fat in Your Eating Style Think positive! Use the Food Guide Pyramid guidelines to fit in all the foods you enjoy. Go easy on fats and oils. This includes vegetable oils, butter, margarine, lard, cream cheese, and bacon, as well as, high fat salad dressings, sauces, and many candies How to Trim Fat in Your Eating Style Consider today's reducedfat, lowfat, and fat free foods on supermarket shelves Balance higherfat food choices with lowerfat foods to stay within your fatbudget and still enjoy higher fat foods at moderate amounts Watch out for big portion sizes. Watch your "snack fats" References American Dietetic Association's Complete Food and Nutrition Guide www.eatright.org/Public/ ...
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This note was uploaded on 03/26/2008 for the course HLTH 700 taught by Professor Chaney during the Fall '05 term at Texas A&M.
- Fall '05