Omega 3
Fatty Acids:
Module 3
Fats
Fats in food and the body
Fats in food Fats in the body
Nutrient - fats provide essential Energy stores – fats are the body’s
fatty acids chief form of stored energy.
Energy - fats provide a Muscle fuel – fats provide most of
concentrated energy source in the energy to fuel muscular work
foods Emergency reserve – fats serve as
Transport – fats carry fat-soluble an emergency fuel supply in times
vitamins A, D, E, and K, and assist of illness and diminished food
in their absorption intake
Raw materials – fats provide raw Padding – fats protect the internal
material for making needed organs from shock through fat
products pads inside the body cavity
Sensory – fats contribute to taste Insulation – fats insulate against
and smell of foods temperature extremes through a
Appetite – fats stimulate the fat layer under the skin
appetite Cell membranes – fats form the
Satiety– fats contribute to feelings major material of cell membranes
of fullness Raw materials – fats are converted
Texture – fats help make foods to other compounds, such as
tender hormones, bile, and vitamin D, as
needed
Trans – Fatty Acids
Polyunsaturated Oils
That have been hydronated
Omega – 6 Fatty acid
(Polyunsaturated)
Veg oil, seeds, nuts, whole grains
Omega – 3 Fatty acid
Found in fish
People in Alaska, Greenland
(CVD)
A diet high in saturated fat is the most common
way of raising (LDL)
(CVD)
LDL – Bad cholesterol
HDL – Good cholesterol
Transports cholesterol + fat to tissues from the
liver
Takes excess cholesterol from tissues and returns
it to the liver
Three types of lipoproteins
transport
FAT
(VLDL) Very Low-Density Lipoproteins
(LDL) Low Density Lipoproteins
(HDL) High Density Lipoproteins
Generally Speaking
Animal Fats Vegetable + Fish Oils
More Saturated More Unsaturated
Exceptions
Saturated Mono
Coconut oil Chicken fat
Palm oil
SAT MONO POLY
Lard Olive Oil Safflower Oil
Solid Cloudy Liquid
In the Fridge
FATTY ACIDS
Saturated
Monounsaturated
Polyunsaturated
Major sources of trans fat
(average daily intake of 5.8 grams)
Cakes, cookies, crackers, pies, bread 40%
Butter, milk products, cheese, beef, and lamb 21%
Margarine 17%
French fries and fried potatoes 8%
Potato chips, corn chips, and popcorn 5%
Shortening (e.g., “Crisco”) 4%
Salad dressings 3%
Breakfast cereals 1%
Candy 1%
Fats provide energy to perform
the body’s functions
Fats (the more common name)
Are also known as Lipids & Triglycerides
Fat – Soluble Vitamins A, D, E, K
Some nutrients are soluble in fat and found in food
containing fat
People like high fat foods
Fat surrounds vital organs – acts as shock
absorbers
High dietary fat = Disease (CVD) (some
cancers)
Digested
Absorbed
Transported
Stored
Digestion – fats are emulsified with bile
During a Meal
Fat consumption sends only a weak signal of
fullness making it easy to over consume
Fat in food slows digestion
This means: it will sustain the feeling of fullness
longer
Fats contain compounds that give foods enticing
aromas – bacon frying, French fries frying
The average Canadian eats
high fat foods and gets
unneeded calories
To travel long distances (a hiker) or survive
cold weather (a mountain climber)
IG = Carbohydrates = 4 cals
IG = Fat = 9 cals
IG = Protein = 4 cals
Fat
Horse riding
Riding a motorcycle
Fat insulates the body from temperatures.
Heat & Cold
An obese person’s fat cells are many times
the size of a thin person
Most body cells store fat. Some cells are
specialized for storing fat.
Animals store fat to live through hibernation
Humans – Feast or Famine
Medallions of pork with fresh papaya relish
(Serves 5)
1 pound Pork tenderloin
Relish
1 pound Papaya, peeled seeded, small dice
¼ cup Plum tomatoes, chopped
¼ cup Onions, small dice
1 teaspoon Jalapeno, seeded and minced
1 tablespoon Orange juice, fresh-squeezed
1 teaspoon Lime juice, fresh-squeezed
1 ½ tablespoons Parsley, chopped
1 tablespoon Mint, chopped
1. Cut the pork into 2 ½ ounce slices and flatten them slightly between plastic wrap to an
even thickness.
2. In a non-stick or well-seasoned cast-iron skillet sauté the pork to a good colour on both
sides. Remove from the pan. Place the pork on a tray and finish cooking in a moderate
375 degree F oven, if necessary.
Relish
Combine the papaya, tomatoes, onions, jalapenos, and juices, and heat gently in the
skillet over low to moderate heat. Once this mixture is warm, add the parsley and mint.
Serve the pork with the relish.
Healthy Fats
Scientific studies have shown that a diet
high in monounsaturated fat reduces the
levels of “bad” low-density lipoprotein
(LDL) and triglycerides without decreasing
levels of “good” high-density lipoprotein
(HDL).
What is Cholesterol?
Cholesterol is a waxy substance in your
blood that is a major component of every
cell wall in your body and is required for
the production of some hormones, such as
the sex hormones estrogen and
testosterone.
Cholesterol occurs in very high
concentrations in the cells that protect the
brain and nervous system. It is particularly
important, therefore, that cholesterol
intake is not restricted in children under
the age of two years, whose brain and
nervous system are still developing.
Most of your body’s cholesterol needs are met
by the cholesterol your body makes for itself, but
high levels of dietary cholesterol are found in
egg yolks and organ meats, such as liver and
kidneys.
Excessive amounts of cholesterol in the blood
can cause cardiovascular disease. Cholesterol
forms fatty deposits in the arteries, which may
lead to narrowing of the arteries, restricted blood
flow, and eventually to heart attack or stroke.
