Let's Talk Fat
by Troy Shumaker
The Truth
Here they are...
Saturated Fat
NEEDS MODERATION
- Saturated fats are lipids that are saturated with hydrogen atoms.
- Saturated fat is naturally in animal meat (such as bacon, pork, and beef)
- Harmful out of moderation.
- Saturated fat raises cholesterol and the risk of heart disease, encourage weight gain
- Eat leaner meats like grilled chicken and turkey rather than fatty meats like bacon and beef.
Trans Fat
- Completely artificial--made in factories by adding hydrogen to liquid vegetable oil.
- FDA determined that trans fats are not safe for consumption.
- Look out for "partially hydrogenated oil."
- Found in cakes, pie crusts, biscuits, frozen pizza, cookies, and butter/margarine
- Lower levels of good cholesterol (HDL), raises levels of bad cholesterol (LDL), and increases the risk of stroke, heart disease and type 2 diabetes
Monounsaturated Fat
- Monounsaturated fats are beneficial to your health.
- Monounsaturated = one double bond in the lipid molecule
- In foods like olive, safflower and sunflower oil
- Reduces bad cholesterol, lowering risk of stroke and heart disease
- Often rich in nutrients like vitamin E
Polyunsaturated Fat
- Very healthy
- Polyunsaturated = multiple double-bonds in the molecule
- Found in fish, nuts, seeds, various seafood
- Contain Omega-3 and Omega-6 - Helps cell growth and brain function
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What's the Difference between Underweight, Overweight, and Obese?
Underweight
Overweight
Obese
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Cholesterol: What's the Difference?
Bad Cholesterol (LDL)
To lower your levels of LDL, minimize the role that packaged food and non-lean meats play in your diet. Your heart and arteries will thank you!
Good Cholesterol (HDL)
A healthy level of HDL is vital in protecting against heart attack and stroke.
Switch to leaner meats and eat heart-healthy seafood like salmon to keep a healthy level of HDL.
Warning: Kind of Gross...
Food -----------How?-------------> Energy
Digestion
2. Dozens of stomach enzymes break down the food into tiny pieces
3. The stomach and small intestine absorb the nutrients
Transport
2. Nutrients are transported into your cells through the bloodstream
(The picture on the left shows how cells accept these nutrients)
ATP Production
2. ATP is used to power your entire body!
(This picture shows how ATP = energy. Energy is released when a phosphate is chopped off the end!)
Order of Energy Use (left to right)
Carbs
Fat
Protein
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GMOs: Friend or Foe?
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What to take away:
Limit:
- Bad Cholesterol (LDL)
- Saturated fat
- Trans fat
- Added sugar
- Empty calories (non-nutritional foods)
Raise:
- Good cholesterol (HDL)
- Monounsaturated fat
- Polyunsaturated fat
- Nutrient dense food
- Vitamins and minerals
Sources
NHS -
http://www.nhs.uk/Livewell/Goodfood/Pages/Eat-less-saturated-fat.aspx
Livestrong-
http://www.livestrong.com/article/290584-what-are-the-sources-of-ldl-hdl-cholesterol/
http://www.livestrong.com/article/496198-how-does-our-body-change-food-into-energy-we-can-use/