OCT 28

15: OCT 28

Nix, Stacy. Chapter 3: Fats Williams' Basic Nutrition and Diet Therapy (pp. 31-46)
Fill out Fats Worksheet (Points)

Stage 4: Back-evaluation: After you receive your peer comments and my evaluation, take a few minutes to fill out this quick "back evaluation" rating form: [1]. Fill out the form for each reviewer, but not Alfino. You will receive 5 points for doing your back evaluations and up to 5 points, from the backevaluation score (averaged and divided by 2).

C, H, O -- note that Carbs are different arrangements of these.
fatty acids are chains of C-H bonds with a methyl group on one end (so-called the "omega") and an acid on the other (which bonds to a glycerol)
Saturated (so called because no spaces in the C-H string), mono-unsaturated (space at the 9th H), polyunsaturated (spaces after 6) (linoleic acid) and, if after 3, Omega-3 or (alpha-linolenic acid)
Visible fats: saturated fats are dense, form solids at room temp.
"trans" in structure and implicated in health risks, largely removed from processed foods.

Essential fatty acids: linoleic acid (omega 6) and alpha-linolenic acid (omega-3). We can produced saturated fats and cholesterol, but we cannot produce these two fatty acids.
34: diet of less than 10% calories from fat not consistent with health.
Lipoproteins: the body's way of moving fat through the blood stream. Wrapped in protein these bundles of fat can be relatively high density (lots of fats) or low density. High density lipoproteins are important because the help with the process for removing carry cholesterol out of the body. C. 19 for more!
Some interesting detailed functions in phospholipids such as lecithin (for cell membranes), and eicosanoids (signaling hormones that relate inflammatory and immune response, and cholesterol, which we need for cell membrane health. Phospholipids also transport fats.
Fats essential for tissue strength, cholesterol metabolism, muscle tone, blood clotting, and heart action. As with carbs, you can think of fats as energy sources, but don't forget other metabolic functions.
Storage of energy.
Source of fat soluble vitamins.
Saiety!

Fat from meat is compatible with a healthy diet, but better when taken with fiber and balanced with high ratio of polyunsaturated fats. Trade up to lean meats, without skin.
Fish have mostly unsaturated fat [2] compared to red meat [3] or chicken [4] or a Starbuck's caramel brownie [5]! Think about your saturated fat budget goal.
Visible and invisible fats - similar point as the Dutch study in Moss.

Note pull out box on fat metabolism by ethnicity -- still very open research areas as far as mechanisms. Interesting to look into further. Hypotheses....

In the mouth: Ebner's glands secrete lingual lipase, mostly designed for non-chewing infants.
Enzymes in small intestine (from pancreas), bile from gallblader, bile emulsifies fat, increasing surface area for enzymes to act. Pancreatic enzymes also enter the small intestine.
Frying foods at high temperatures makes digestion harder and compounds can break down into carcinogens. (Recall Lancet article.)

US overconsumption of sat. fats. should have less than 7% of calories from sat&trans fat combined. Some progress: US eaters went from 13 to 11%.
Very low fat and fat free diets are dangerous to health (p. 43). Essential fatty acid deficiency.
DRIs: 20-30% of calories from fat. DRI for linoleic acids at 17 g. alpha linolenic acid 1.1 g/day. Not something a person on a plant based diet needs to track. (notion of "can't miss" diet).
Note recommendations on p. 44.