Introduction to Dietary Fats
* Many individuals have a love-hate relationship with dietary fats. They love the way fats make
food taste, but hate the impact eating fatty foods can have on their health. The key to a healthy diet
is moderation of the type and quantity of fat that is consumed.
Types of Dietary Fats
* The main difference between lipids and fats is that lipids are a broad group of biomolecules
whereas fats are a type of lipid. Fat is stored in the adipose tissue and under the skin of animals. It is
mainly used as an energy-storage molecule in the body. It is interesting to note that one pound of
adipose tissue yields about 3500 calories. In addition, fat provides 9,000 calories of energy per
gram.
Triglycerides
* Triglycerides are the largest class of lipids that are found in food and body fat. They contain three
fatty acids and a glycerol molecule derived from carbohydrates. Triglycerides are identified as
saturated, monounsaturated, and polyunsaturated. This identification metric indicates how many
carbon bonds are used. For example, a saturated fatty acid has all carbon bonds filled with hydrogen.
Conversely, a polyunsaturated fatty acid has multiple carbon atoms without hydrogen bonds
attached to them. As a health professional, it is important to note that polyunsaturated fatty acids
(PUFA) are the best to consume.
The body uses triglycerides for energy storage, protection of organs, thermoregulation, and
insulation of nerve cells.
Saturated Fatty Acids
* Saturated fatty acids are triglycerides that have all their carbon atoms attached to hydrogen. It is
the least healthy fat to consume. Saturated fatty acids are found in foods from animal sources.
Plant sources that contain saturated fats are palm and coconut oils.
Monounsaturated fatty acids
Monounsaturated fatty acids (MUFA) are fatty acids that have two carbon atoms that are
double bonded. This fat is healthier to consume than saturated fatty acids. Dietary sources
for this MUFA are extra virgin olive oil, peanuts, and canola oil.
Polyunsaturated fatty acids
Polyunsaturated fatty acids (PUFA) have multiple carbon atoms that are double bonded. This
is the healthiest fat to consume. These fatty acids comprise the omega-3 (alpha-linolenic)
and omega-6 (linoleic) fatty acids. The omega number represents the location of the double
bond. The body is unable to produce these fatty acids and must obtain them via food
consumption. PUFA is found in sesame, sunflower, chia seeds, fish, and margarine. It is
important to mention that omega-3 fatty acids may prevent cardiovascular disease.
Phospholipids
* Phospholipids are unique in that they keep fat dispersed in fluids. These lipid molecules make up
the cell walls and keep cell structures stable. Lecithin is an example of a phospholipid and is found
naturally in egg yolks and soybeans. Phospholipids are also used as emulsifiers in food preparation.
Mayonnaise and salad dressing are an example of how emulsifiers are used in food preparation.
Sterols
* Sterols closely resemble fatlike lipids and are more complex than phospholipids and triglycerides.
Sterols are present in plant- and animal-based foods. In the body, sterols are used by the liver to
produce cholesterol, which is important for bile and vitamin D production. Cholesterol helps maintain
1
, the integrity of cell membranes. Because animals convert sterol to cholesterol, animal-based foods
contain cholesterol which can increase the cholesterol levels of people.
Calories from Fat
* As a health professional, it’s important to help clients to understand the calculation of calories
from fat and why it’s important to limit their intake of fat.
Consuming Fat
* With 9 calories per gram, fat is the most calorie dense source of energy in the diet when compared
to the 4 calories per gram in proteins and carbohydrates. To calculate the number of calories from
fat in a food, multiply the grams of fat in the food by 9 calories.
* For example, a one-half cup serving of vanilla ice-cream has 7.3 grams of fat. Multiply 7.3 by 9 to
determine that 65.9 calories are from fat, which is almost half of the total calories! Not a very low-
fat snack.
Nutrition Facts
Serving Size ½ cup (69g)
Servings Per Container 16
Amount Per Serving
Calories 137
% Daily Value
Total Fat 7.3g 47.9%
Sodium 53mg 2%
Total Carb. 16g 46.7%
Dietary Fiber 0.5g 2%
Sugars 14g
Protein 2.3g
2
,*
Losing Body Fat
* To lose a pound of body fat, a person needs to burn 3500 more calories than they consume. This
means that an individual who wants to lose 20 pounds will need to burn 70,000 more calories
than they consume (20 pounds times 3500 calories per pound). And that is a lot of calories!
* While it seems to make sense that limiting fat intake is the best way to lose excess weight due to
body fat, this must be done in moderation. Lowering the daily intake of fats to 10-15% of daily
calories and consuming unsaturated fats is safer than eliminating fats altogether.
Calculating Daily Calories From Fat Goal
* To determine the number of calories and fat grams they need each day to lose, maintain, or gain
weight, a person needs to consult with their healthcare provider or a registered dietitian. As a
general guideline, to maintain the current weight, follow the 3-step formula below. Remember,
everyone's body and metabolism are different, so these numbers could vary slightly for each
individual and can change over time.
Step 1: Multiply total calories to be consumed each day by 30% to calculate calories from fat
each day.
Step 2: Since each gram of fat has 9 calories, take calories from fat per day and divide
those calories by 9.
Example: An athlete wants 30% of their 2700 calories consumed each day to be from fat.
How many grams of fat should they consume each day?
3
, Step 1: 2700 x 0.3 = 810 calories from fat each day.
Step 2: 810 calories ∕ 9 calories per gram = 90 grams of fat per day.
Why People Eat Fats
Fat, in the form of cocoa butter, is high in saturated fat. Chocolate also contains steric acid, a saturated
fat that does not raise low density lipoprotein (LDL) cholesterol, making it relatively healthy when
consumed in moderation.
* Overall, fats help food taste great, and its smooth texture feels good on the tongue.
Fats provide satiety, or fullness, and provide a sense of contentment, or calm.
Since fats are slower to digest than other food components, the feeling of fullness lasts longer and
helps to maintain a normal serum glucose level.
Fats are used by the body for organ protection, hormone synthesis, and energy storage.
* Healthy fats are found in many foods, including:
Avocados
Cheese
Dark chocolate
Whole eggs
Fatty fish
Nuts
Chia seeds
Extra virgin olive oil
Coconuts
Full-fat yogurt
* Important!
* The key to health is to eat the right types of fats in moderation.
Digestion of Fat
* Fat digestion starts in the mouth and ends in the small intestine. Bile, pancreatic lipase,
and mechanical digestion all play a role in breaking down fat.
* Cholecystokinin (CCK) is a hormone released in the duodenum that controls bile secretion. Bile is
important because it acts as an emulsifier that further breaks down (i.e., catabolizes, or digests) fat so
it can be absorbed into the blood and transported to cells. In addition, bile salts assist with the
absorption of fat into the body. The pancreas plays a role in fat digestion by releasing pancreatic
lipase that further breaks down triglycerides.
* Once absorbed, triglycerides are initially transported into the lymphatic system, then absorbed into
the bloodstream to be used by cells. During this transportation process into the bloodstream,
triglycerides are formed into chylomicrons. Glycerol and other short-chained fatty acids are absorbed.
* As fats are delivered to individual cells, anabolism is used to create new structures (such as cell walls)
and substances (like hormones) that contain fats.
« Individuals with alterations of the small intestine that interfere with fat absorption are likely to
experience symptoms such as abdominal pain, bloating, chronic diarrhea and steatorrhea (fatty
stools) due to the high fat content. Since fats are not being absorbed, nutrients that rely on fat for
absorption, such as vitamins A, D, E, and K, may also become deficient.
* Catabolism is the breakdown of fats to create energy, and anabolism is the use of fats to
create hormones within the body. A client with an alteration in the function of the small
intestine will
4
* Many individuals have a love-hate relationship with dietary fats. They love the way fats make
food taste, but hate the impact eating fatty foods can have on their health. The key to a healthy diet
is moderation of the type and quantity of fat that is consumed.
Types of Dietary Fats
* The main difference between lipids and fats is that lipids are a broad group of biomolecules
whereas fats are a type of lipid. Fat is stored in the adipose tissue and under the skin of animals. It is
mainly used as an energy-storage molecule in the body. It is interesting to note that one pound of
adipose tissue yields about 3500 calories. In addition, fat provides 9,000 calories of energy per
gram.
Triglycerides
* Triglycerides are the largest class of lipids that are found in food and body fat. They contain three
fatty acids and a glycerol molecule derived from carbohydrates. Triglycerides are identified as
saturated, monounsaturated, and polyunsaturated. This identification metric indicates how many
carbon bonds are used. For example, a saturated fatty acid has all carbon bonds filled with hydrogen.
Conversely, a polyunsaturated fatty acid has multiple carbon atoms without hydrogen bonds
attached to them. As a health professional, it is important to note that polyunsaturated fatty acids
(PUFA) are the best to consume.
The body uses triglycerides for energy storage, protection of organs, thermoregulation, and
insulation of nerve cells.
Saturated Fatty Acids
* Saturated fatty acids are triglycerides that have all their carbon atoms attached to hydrogen. It is
the least healthy fat to consume. Saturated fatty acids are found in foods from animal sources.
Plant sources that contain saturated fats are palm and coconut oils.
Monounsaturated fatty acids
Monounsaturated fatty acids (MUFA) are fatty acids that have two carbon atoms that are
double bonded. This fat is healthier to consume than saturated fatty acids. Dietary sources
for this MUFA are extra virgin olive oil, peanuts, and canola oil.
Polyunsaturated fatty acids
Polyunsaturated fatty acids (PUFA) have multiple carbon atoms that are double bonded. This
is the healthiest fat to consume. These fatty acids comprise the omega-3 (alpha-linolenic)
and omega-6 (linoleic) fatty acids. The omega number represents the location of the double
bond. The body is unable to produce these fatty acids and must obtain them via food
consumption. PUFA is found in sesame, sunflower, chia seeds, fish, and margarine. It is
important to mention that omega-3 fatty acids may prevent cardiovascular disease.
Phospholipids
* Phospholipids are unique in that they keep fat dispersed in fluids. These lipid molecules make up
the cell walls and keep cell structures stable. Lecithin is an example of a phospholipid and is found
naturally in egg yolks and soybeans. Phospholipids are also used as emulsifiers in food preparation.
Mayonnaise and salad dressing are an example of how emulsifiers are used in food preparation.
Sterols
* Sterols closely resemble fatlike lipids and are more complex than phospholipids and triglycerides.
Sterols are present in plant- and animal-based foods. In the body, sterols are used by the liver to
produce cholesterol, which is important for bile and vitamin D production. Cholesterol helps maintain
1
, the integrity of cell membranes. Because animals convert sterol to cholesterol, animal-based foods
contain cholesterol which can increase the cholesterol levels of people.
Calories from Fat
* As a health professional, it’s important to help clients to understand the calculation of calories
from fat and why it’s important to limit their intake of fat.
Consuming Fat
* With 9 calories per gram, fat is the most calorie dense source of energy in the diet when compared
to the 4 calories per gram in proteins and carbohydrates. To calculate the number of calories from
fat in a food, multiply the grams of fat in the food by 9 calories.
* For example, a one-half cup serving of vanilla ice-cream has 7.3 grams of fat. Multiply 7.3 by 9 to
determine that 65.9 calories are from fat, which is almost half of the total calories! Not a very low-
fat snack.
Nutrition Facts
Serving Size ½ cup (69g)
Servings Per Container 16
Amount Per Serving
Calories 137
% Daily Value
Total Fat 7.3g 47.9%
Sodium 53mg 2%
Total Carb. 16g 46.7%
Dietary Fiber 0.5g 2%
Sugars 14g
Protein 2.3g
2
,*
Losing Body Fat
* To lose a pound of body fat, a person needs to burn 3500 more calories than they consume. This
means that an individual who wants to lose 20 pounds will need to burn 70,000 more calories
than they consume (20 pounds times 3500 calories per pound). And that is a lot of calories!
* While it seems to make sense that limiting fat intake is the best way to lose excess weight due to
body fat, this must be done in moderation. Lowering the daily intake of fats to 10-15% of daily
calories and consuming unsaturated fats is safer than eliminating fats altogether.
Calculating Daily Calories From Fat Goal
* To determine the number of calories and fat grams they need each day to lose, maintain, or gain
weight, a person needs to consult with their healthcare provider or a registered dietitian. As a
general guideline, to maintain the current weight, follow the 3-step formula below. Remember,
everyone's body and metabolism are different, so these numbers could vary slightly for each
individual and can change over time.
Step 1: Multiply total calories to be consumed each day by 30% to calculate calories from fat
each day.
Step 2: Since each gram of fat has 9 calories, take calories from fat per day and divide
those calories by 9.
Example: An athlete wants 30% of their 2700 calories consumed each day to be from fat.
How many grams of fat should they consume each day?
3
, Step 1: 2700 x 0.3 = 810 calories from fat each day.
Step 2: 810 calories ∕ 9 calories per gram = 90 grams of fat per day.
Why People Eat Fats
Fat, in the form of cocoa butter, is high in saturated fat. Chocolate also contains steric acid, a saturated
fat that does not raise low density lipoprotein (LDL) cholesterol, making it relatively healthy when
consumed in moderation.
* Overall, fats help food taste great, and its smooth texture feels good on the tongue.
Fats provide satiety, or fullness, and provide a sense of contentment, or calm.
Since fats are slower to digest than other food components, the feeling of fullness lasts longer and
helps to maintain a normal serum glucose level.
Fats are used by the body for organ protection, hormone synthesis, and energy storage.
* Healthy fats are found in many foods, including:
Avocados
Cheese
Dark chocolate
Whole eggs
Fatty fish
Nuts
Chia seeds
Extra virgin olive oil
Coconuts
Full-fat yogurt
* Important!
* The key to health is to eat the right types of fats in moderation.
Digestion of Fat
* Fat digestion starts in the mouth and ends in the small intestine. Bile, pancreatic lipase,
and mechanical digestion all play a role in breaking down fat.
* Cholecystokinin (CCK) is a hormone released in the duodenum that controls bile secretion. Bile is
important because it acts as an emulsifier that further breaks down (i.e., catabolizes, or digests) fat so
it can be absorbed into the blood and transported to cells. In addition, bile salts assist with the
absorption of fat into the body. The pancreas plays a role in fat digestion by releasing pancreatic
lipase that further breaks down triglycerides.
* Once absorbed, triglycerides are initially transported into the lymphatic system, then absorbed into
the bloodstream to be used by cells. During this transportation process into the bloodstream,
triglycerides are formed into chylomicrons. Glycerol and other short-chained fatty acids are absorbed.
* As fats are delivered to individual cells, anabolism is used to create new structures (such as cell walls)
and substances (like hormones) that contain fats.
« Individuals with alterations of the small intestine that interfere with fat absorption are likely to
experience symptoms such as abdominal pain, bloating, chronic diarrhea and steatorrhea (fatty
stools) due to the high fat content. Since fats are not being absorbed, nutrients that rely on fat for
absorption, such as vitamins A, D, E, and K, may also become deficient.
* Catabolism is the breakdown of fats to create energy, and anabolism is the use of fats to
create hormones within the body. A client with an alteration in the function of the small
intestine will
4
