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What I Learned in Nutrition – Fats
By Jen, on March 3rd, 2011
In my last nutrition class we talked about fats. Yup, some of our worst nightmares, no? But actually, we need some fat in our diet to be healthy. Here is what I learned.
 some forms of healthy fats Characteristics of Fat
- Fat is hydrophobic, meaning it doesn’t like water. This is why oils and water don’t mix.
- Fat enhances the flavor of food.
- Fat makes meat tender when cooked.
- Fat provides calories and energy at 9 calories per gram.
- Fat slows down digestion and leads to satiety (feeling full)
Fat is also known as Triglycerides and can vary in degree of saturation.
- Saturated - the bad fats which usually comes from animal sources and is in the form of a solid. Saturated fat is also the fat that when eaten increases your LDL Cholesterol (bad cholesterol) and decreases your HDL (good cholesterol).
- Unsaturated - the healthy form of fat which is usually in liquid form of oils like canola and vegetable oils. This fat is the fat that decreases your LDL (bad cholesterol) and increases your HDL (good cholesterol).
Avoid Trans Fats
(source)
Trans fats are the fats put into processed food to make it last long (longer shelf life) and taste better. It is also a saturated fat so it increases your LDL and decreases your HDL cholesterol.
Cholesterol
Our body can make cholesterol, so it does not need to be a part of our diet. It usually comes from saturated fat found in animal products and the American Dietary Guidelines say we need no more than 300 mg of cholesterol a day.
Some ways to get healthy fats in your diet:
- Vegetable and canola oils
- Avocados
- Nuts
- Salmon
- Herring
- Sardines
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About Me My name is Jen and I'm a twenty-something living in the Capital Region of Upstate New York. I work full time, love eating delicious and healthy food, running, and attempting to maintain a healthy lifestyle! Follow me as I document my journey of maintaining an 80 pound weight loss.
2012 Race Calendar 1/1 - Hangover Half Marathon 2:08:57
1/8 - HMRRC WS #3 - 10K 56:07
1/22 - HMRRC WS #4 - 3M 28:08
2/5 - HMRRC WS#5 - 10M 1:32:37
2/19 - HMRRC Winter Marathon Relay 1:34:00
3/11 - Shamrock Run - 19:34
4/15 - Women's Half Marathon NYC - 2:07:27
5/6 - Pittsburgh Half Marathon - 2:10:48
5/17 - CDPHP Workforce Team Challenge
5/20 - Cohoes Founder's Day 15K
9/16 - Saratoga Palio Half Marathon
9/28-29 - Ragnar Relay Adirondacks
10/7 - MHR Half Marathon (waitlisted)
11/10 - Richmond Marathon
2011 Race Calendar 1/1 - Sober-Up 3.5 Mile 30:53
2/5 - Florida Today 8K 46:59
2/20 - MHRRC Marathon Relay 53:45
3/13 - Shamrock Run 20:40
4/3 - Cherry Blossom 10 Mile 1:33:57
4/10 - Delmar Dash 43:53
4/30 - Spring Runoff 10K & 5K 1:01:22, 31:27
5/15 - Pittsburgh Half Marathon 2:11:59
5/19 - Workforce Team Challenge 30:12
6/4 - Freihofer's Run for Women 28:18
7/10 - Utica Boilermaker 15K 1:35:54
8/6 - Camp Chingachgook Half Marathon 2:18:55
8/13 - The Warrior Dash New York 1:15:05
9/18 - Tour de Habitat
10/2 - Diva Half Marathon Long Island 2:05:11
10/23 - Fall Foliage Half Marathon 2:14:00
10/30 - Squirrelly Six Trail Run Race canceled!
11/13 - Stockade-athon 15K 1:26:04
11/24 - Troy Turkey Trot 27:07
2010 Race Calendar 5/20 - Workforce Team Challenge 33:30
5/23 - SPAC Rock & Run 27:18
6/5 - Freihofer's Run for Women 27:18
6/12 - KeyBank Run for Pride 5K 26:10
7/4 - Firecracker Four 37:59
7/11 - Utica Boilermaker 15 K 1:39:18
8/7 - Chingachgook Challenge 10K 59:33
9/12 - The Dunkin' Run 10K 57:48
9/19 - The Warrior Dash 47:37
10/10 - MHR Half Marathon 2:04:35
10/31 - Squirrely Six Mile 1:08:33
11/7 - Stockade-athon 15K 1:27:06
11/25 - Bethlehem Turkey Trot 25:05
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I am really liking your “What I learned in Nutrition” series!
I have a hard time remembering that healthy oils (vegetable, canola, etc) are OK to eat (in appropriate amounts). I always feel “bad” about cooking with them. Must remember that are OK!
Marcie recently posted..Sooo you wanna be a Hellion Recruitment night- Sunday March 6
love your posts jen! so informative
Good rule: Look at the food on your plate- if it had a face when it was alive, it’s got cholesterol!
Great post! It sounds like your professor did not make a big deal out of artificially saturated (i.e., trans) fats versus natural saturated fats. Avoiding trans fats probably helps lower overall intake of saturated fats. Butter is my downfall(!) On plus side, I copied the recipe for homemade Samoa cookies you posted on FB – homemade version won’t have any trans fats at least (haha!)
all sweets are my downfall!! I am dying to try that cookie recipe! i want to make them but i would have to bring them into work otherwise i would eat the whole batch myself!
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