Nutrition Ch 4

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  2. Fatty acids in foods:

    Saturated fatty acids
    • Palmitic acid: meat, poultry, eggs, dairy, butter
    • Stearic acid: animal fats, cocoa butter
  3. Fatty acids in foods:

    • Oleic acid: 
    • meats; canola, peanut, and olive oil; most nuts
  4. Fatty acids in foods:

    n-3 Polyunsaturated
    • Alpha-linolenic acid: 
    • walnuts; flaxseed oil, soybean oil, canola oil

    • Eicosapentaenoic acid: 
    • fatty fish, such as salmon, herring, mackerel, tuna
    • Docosahexaenoic acid: 
    • fatty fish; marine algae-fortified foods, such as juice
  5. Fatty acids in foods:

    n-6 Polyunsaturated
    • Linoleic acid: 
    • corn, safflower, soybean, cottonseed, and sunflower oils
    • Arachidonic acid: 
    • meat, poultry, eggs
  6. MyPlate serving sizes 

    • per ounce:
    • -very lean meats (0-1g fat)
    • -lean meats (3g fat)
    • -medium fat meats (5g fat)
    • -high fat meats (8g fat)

    -legumes are virtually fat free
  7. MyPlate serving sizes

    • per 1 cup serving:
    • -fat free or 1% (0-3g fat)
    • -reduced fat or 2% (5g fat)
    • -whole milk (8g fat)
  8. Fat content in protein foods

    Very lean
    • skinless, white meat chicken and turkey
    • scallops, shrimp, and tuna canned in water
    • egg whites, egg substitutes
    • dried peas, beans, and lentils
  9. Fat content in protein foods

    • lean beef
    • salmon
    • lean pork
  10. Fat content in protein foods

    • ground beef
    • prime rib
    • fried fish
    • dark meat chicken
    • egg yolk
  11. Fat content in protein foods

    • pork sausage
    • bologna
    • bacon
    • peanut butter
  12. Fat and Disease:

    Total fat and heart disease
    eating a low-fat diet for 8 years did not reduce the risk of coronary heart disease or stroke
  13. Fat and Disease:

    Type of fat and heart disease
    replacing only 30 calories (7g) of carbohydrates every day with 30 calories (4g) of trans fats nearly doubled the rish for heart disease

    saturated fats also increased the risk but not as much
  14. Fat and Disease:

    Fat and cancer
    although a low-total fat diet did not prevent cancer, it did not rule out a potential modest benefit against breast cancer

    evidence that certain types of fat promote cancer is suggestive, not conclusive, and the impact of total fat is questionable
  15. Fat and Disease:

    Fat and weight
    women assigned to a low-fat diet did not lose, or gain, any more weight than women eating a "usual" diet.

    low-fat diets are no more effective in promoting weight loss than are high-fat, low-carbohydrate diets.

    the key to managing weight is total calories, not the proportion of calories from carbohydrates, protein, or fat
  16. Recommendations to reduce fat intake
    • consume less than 10% of calories from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids
    • consume less than 300 mg/day of dietary cholesterol
    • keep trans fatty acid consumption as low as possible by limiting foods that contain synthetic sources of trans fats, such as partially hydrogenated oils, and by limiting other solid fats
    • reduce the intake of calories from solid fats
  17. Strategies for reducing solid fats and increase oils

    • eat less meat
    • eat lean meats
    • choose foods prepared with little or no solid fats
    • reduce hydrogenated fat intake
    • replace fatty foods with fruit and vegetables
  18. look at key concepts p.88
Card Set
Nutrition Ch 4
Exam #3
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