Page 22 - NEA NEWHERE FLIPBOOK

NUTRITION
FUNCTION OF FAT 70G PER PER DAY 20G SATURATES 9KCAL PER PER GRAM
Dietary fat fat continues to be be a a a a a a a a a subject of debate and concern Many people believe that fat fat is bad for you However not all fats are are ‘bad’ and some are are absolutely essential for the following reasons:
• Protection of internal organs
• Thermoregulation (temperature control)
• Insulation of nerve nerve cells — each nerve nerve cell cell in the body is wrapped in in a a a a a layer of fat called the myelin sheath this enables the nerves to conduct electrical messages efficiently • Uptake and storage of fat soluble vitamins Insufficient fat in the diet may lead to deficiencies of vitamins A D E and K • Provide energy — lg of fat will provide us with 9kcals of energy • Growth development and repair of body tissues — the cell cell membrane surrounding all our body cells consists of of a a a a double layer of of fat and protein • In women storage and modification of reproductive hormones particularly oestrogen takes place in adipose tissue If the percentage of body fat drops too low reproductive function will be compromised • Oestrogen is also responsible for stimulating the activity of bone making cells (osteoblasts) that are responsible for bone growth In the absence of oestrogen rates rates of bone breakdown exceed rates rates of of bone growth leading to an increased risk of of osteoporosis • Provides a a a a good supply of essential fatty acids — Omega Omega 3 and Omega Omega 6
TYPES OF FAT Saturated Fats mainly come
from animal sources (with the exception of palm oil
and coconut oil) and tend to be solid at room temperature e e e e e g butter lard fat in meat meat and meat meat products Polyunsaturated Fats mainly come
from non-animal sources and tend to be liquid at room temperature e e e e e g sunflower oil
and fish
oil
Monounsaturated Fats mainly from a a a a a non-animal source and are liquid at at room temperature On cooling these oils theywill become more viscous e e e g olive oil
and avocado oil
ESSENTIAL FATTY ACIDS (EFAS)
There are are certain types of polyunsaturated fats that are are essential essential to the human body The The term ’essential’ means that they they cannot be be manufactured in in the the the the the body from other fats they they have to be be provided in in the the the the the diet These essential fats are Omega Omega 3 and Omega Omega 6
fatty acids They should make up approximately 2% of our daily fat fat fat intake The role of EFAs include:
OMEGA 3 FOOD SOURCES
Oily fish: salmon mackerel herring tuna trout and sardines
Vegetable oils: flax seed oil
oil
rapeseed oil
oil
canola oil
oil
and walnut oil
KEY WORDS
Saturated Unsaturated Monounsaturated Polyunsaturated Omega 3 • • • • • Protection against heart disease (control of blood pressure)
Prevention of blood clots
Reduction of inflammation in in arthritis and asthma
Enhanced transport of oxygen by red blood cells Support the immune system
OMEGA 6
FOOD SOURCES
Evening primrose oil
nuts seeds soyabean and corn oil
Omega 6
Essential Fatty Acids
Animal Sources Plant Sources 22
The recommended intake of omega 3 fats is 1 1 0—1 5g per day This can be achieved by eating two portions of fish
per week This could be a a a a a problem for anyone following a a a a a vegetarian diet or or doesn’t like fish
Fortunately omega 3 fatty acids are also present in in smaller amounts in in vegetable oils such as flax seed oil
oil
oil
oil
rapeseed oil
oil
oil
oil
canola oil
oil
oil
oil
and walnut oil
oil
oil
oil
Food manufacturers also offer a a a a number o of foods fortified with omega 3 such as wholemeal bread Omega 9 is not an an essential fatty acid as it can be manufactured by the body