Nutrition Chapter 3 Flashcards

Lipids and Fats

• Lipids is the umbrella term for all types of fats, including true fats, oils, lipoids, and sterols.
• Fat provides 9 kilocalories per gram, making it the most energy-dense macronutrient.

Functions of Fats

• Fats do not contribute to building scar tissue but do lubricate body tissues, pad vital organs, and provide energy.

Lean Meat Recommendations

• Round steak, pork tenderloin, and cottage cheese are recommended as lean meat options.

Fat Intake Guidelines

• Adults should aim for 20 to 35% of their total kilocalories to come from fat.
• To be labeled as "lean," a meat product must have no more than 10 grams of fat per 3.5-ounce serving.

Nutrition Transition in Developing Countries

• Availability of cheap energy-dense foods contributes to a dual challenge of underweight in children and overweight in adults.

Calculating Caloric Contribution from Fat

• In whole milk, 48% of its kilocalories come from fat, calculated by the formula: (grams of fat × 9) ÷ total kcal × 100.

Types of Fats

• Triglycerides make up the majority of fats found in diets and bodies.
• Saturated, monounsaturated, and polyunsaturated fats are classified based on the type of chemical bonds in their fatty acids.

Hydrogenation Process

• Hydrogenation is the process that adds hydrogen to vegetable fat, making it harder and extending shelf life.

High-Fat Food Items

• Spare ribs, cheddar cheese, and bologna are high-fat items that should be limited in a diet.

Oils and Saturated Fat

• Coconut oil is high in saturated fatty acids and is advised to be avoided in a healthy diet.