...Understanding Fats and Fibers Jessica Klitzke SCI/241 May 21, 2014 Carolyn Farhy Understanding Fats and Fibers Most would assume that all fat is bad for them to consume and will only their waistlines. However, that is not true because there are good fats and bad fats. If one understands this concept, then the next step is to understand which food is good to consume and which type is bad. Saturated and trans-fats are regarded as the bad fats for us. According to “American Heart Association” (2014), “The bad fats, saturated and trans-fats, tend to be more solid at room temperature (like a stick of butter), while monounsaturated and polyunsaturated fats tend to be more liquid (like vegetable oil). In addition, bad fats are also bad for one’s cholesterol, as it will make your levels rise. On the other hand, the good fats will help lower the levels of cholesterol. To define each type of fats is easier than it may sound. Saturated fats are made up of carbon atoms that have been saturated with hydrogen atoms. In today’s society everyone seems to be more concerned with trans-fats. Trans-fats starts off as a liquid, but then hydrogen is added to turn it into a solid. When it comes to unsaturated fats, I am confused and researched elsewhere for clarification. Therefore, if I am understanding the information correctly, then the fatty acids in saturated fats are the unsaturated. There are two carbons that are connected by a double bond in saturated fats, and the fatty acid is...
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...Understanding Your Fats and Fiber Lori Siegele SCI/241 Nutrition May 23, 2013 Denice Mittelstaedt Understanding Your Fats and Fiber Understanding Your Fats and Fibers Lori Siegele May 23, 2013 SCI/241 Nutrition Denice Mettelsteadt According to “Face the Fats” the bad fats are the saturated and the Trans fats, better fats are the monsaturates and the polyunsaturated fats, and the best facts are the omega-3s. (B, 2012). There have been so many illness that are blamed on fats, I don’t think there is one out there that hasn’t been, from heart disease to cancer. The bad fats have got to be limited and when you are putting them in your body you want to make sure that you are staying with the low percent. The good fats you want to make sure that you are staying on the higher percent. So in other words the bad fats have got to be 5 % and lower and the better/best fats need to be 20 % and higher. A Saturated fat is known as a fat that is a type of single-bond animal or vegetable fat. (These are mostly found in butter, meat, egg yolks, and coconut or palm oil) it is known to increase the cholesterol level in the blood. A fat having a chain of unsaturated fatty acid is known as a unsaturated fat. Trans-fatty acids are known as an unsaturated fatty acid formed by partial hydrogenation of vegetable oil that is also believed to raise the blood cholesterol levels in the body. The differences in the stability between saturated and unsaturated fats are known as hydrogenated...
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...There are healthy fats and unhealthy fats. Monounsaturated fats and polyunsaturated fats can lower bad cholesterol levels and are beneficial when consumed in a healthy diet. Unsaturated fats are found in oils and fish. Saturated fats and trans-fats are unhealthy fats and raise bad cholesterol levels in your blood. Saturated fats are fat molecules that have no double bonds between carbon molecules and are saturated with hydrogen molecules. Trans-fats raise bad cholesterol, and that is why trans-fats are worse than saturated fats. Trans-fats are produced in the gut of some animals and are found in foods made from these animals (e.g., milk and meat products). The beneficial fats would be monounsaturated and polyunsaturated. Monounsaturated will lower your cholesterol, but polyunsaturated will not lower your good cholesterol. Unsaturated fats are molecules that have one unsaturated carbon bond in the molecule. Olive oil is an unsaturated fat. Hydrogenated fats are considered to be trans-fats because they are mechanically created in a process by which liquid vegetable oil is turned into solid fat (Heart.org). Consuming large amounts of saturated fats can cause heart disease or stroke. Omega-3 fatty acids can benefit the heart because they decrease the risk of arrhythmias, which can lead to sudden death. Fiber absorbs cholesterol and also slows glucose absorption. Fiber is also beneficial with bowel movements and can be used to relieve mild-to-moderate diarrhea. Fiber is also beneficial...
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...Understand Your Fats and Fiber SCI 241 February 9, 2014 There are both good fats and bad fats; staying away from bad fats can be easy if you know what you are looking for. The fats that are bad for us are saturated, and trans fats and the better fats are monounsaturated and polyunsaturated fats. Saturated fats turn solid at room temperature because they have a chemical makeup where the carbon atoms are saturated with hydrogen atoms. Trans-fatty acids are fats that have been created in an industrial process that adds hydrogen to liquid vegetable oils so they can become more solid. Trans fatty acids are seen on ingredient labels as “partially hydrogenated oils”. Hydrogenated fats are considered as trans fats because these fats have been created in an industrial process. Trans-fatty acids are harmful because they raise the bad or LDL cholesterol levels and lower the HDL or good cholesterol levels in our bodies. They also increase the risk of heart disease and strokes and have also been associated with developing type 2 diabetes. Unsaturated fats are found in fish, nuts, seeds, and oils from plants, polyunsaturated and monounsaturated fats are two unsaturated fats. Unsaturated fats are good for the body because they help lower blood cholesterol levels. Fiber helps normalize bowel movements, maintain bowel integrity and health, lowers blood cholesterol levels, helps control blood sugar levels, aid in weight loss, and may even reduce the risk of colorectal cancer. Lipids are...
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...Understanding your fats and fibers Victor Moreno SCI241 January 24, 2013 S. Murray Understanding your fats and fibers There are many who try to diet by completely cutting out all fats from their diet, but this has been proven to be an unhealthy way to diet. Dietary fats are essential to support cell growth and to give our bodies energy. They can also help keep your body warm and protect our organs. There are four major types of fats in the foods we eat : saturated fats, transfats, monounsaturated fats and polyunsaturated fats. The bad fats are the saturated and trans fats that are solid when kept at room temperature. Monounsaturated and polyunsaturated fats tend to come in liquied form and are generally better for you. Bad fats like saturated fats and trans fats can raise the bad cholesterol while monounsaturated fats and polyunsaturated fats can help lower bad cholesterol and are better for you when consumed in moderation. Dietary fiber is the type of fiber that you can eat, it is found in fruits, vegetables and grains. It is an important part of a healthy diet because it adds bulk to your diet and helps you feel full faster, which helps with weight control. You can get fiber from vegetables, fruits, nuts, beans and whole grains. There are two types of fiber, soluble and insoluble. Soluble fiber tends to dissolve in water to form a gel-like material. Soluble fiber can help lower blood cholesterol and glucose levels is found in oats, peas and citrus fruits just...
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...Understanding your fats and Fiber According to the “Face the Fats” article we have bad fats, better fats, and best fats. Bad fats are considered saturated fats and trans fats. Bad fat is anything with butter on it or in it. Examples of saturated fat items would be steaks, loaded potatoes, and deserts as well. Examples of trans fats would be anything deep fried like fast food French fries or fried chicken. Better fats are monounsaturated fat and polyunsaturated fat. These fats are better for you and are not as bad on your hear health. Examples of better fats would be olive oil and canola oils. Polyunsaturated fats contain omega 3 and omega 6. In order to find the amount of these fats you should subtract your saturated and trans fats and you are left with mono and poly. The best fats would be the fats your body needs like omega 3. Saturated fat is anything that has butter in it. Mostly found in fast food restaurants, this fat is derived from animal products and comes from dairy, meat, and eggs. Unsaturated fat is derived from plant products. Trans fatty acid is the process of adding hydrogen to vegetable oil this is really bad for your cholesterol. Hydrogenated fat is when hydrogen is added to liquid oil and it is turned in to a solid form like Crisco. Trans fatty acids are harmful to your cholesterol levels. The function of lipids in the body is for energy storage in the body. Lipids are also the difference between good and bad cholesterol. The function...
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...Understanding Fats and Fiber Michael Matt University of Phoenix Most people associate the word “fat” with just the downsides of the bad fats found in our food. We have to remember that there are good fats out there that are essential to a healthy diet also. Lets talk about the bad fats first. Bad fats are categorized as saturated and trans fats. We find Saturated fats mostly in dairy products, tropical oils, and of course meats. Saturated fat can raise both the body’s bad cholesterol and good cholesterol. Trans-fat on the other hand only raises your body’s bad cholesterol. Now lets get to the better fats, which would be monounsaturated and polyunsaturated fats. Monounsaturated is a great example of a good fat, as it will lower your body’s bad cholesterol. Polyunsaturated fats will lower both your body’s good and bad cholesterol. The best source of fat would be in the omega-3s group. Omega-3 fat has proven to protect people from sudden cardiac arrest resulting in death. Fiber works closely with your cholesterol and plays an important roll in regular bowel movements. Fiber will absorb cholesterol, which slows glucose absorption. The body does not process dietary fibers for energy instead they provide filler in feces to avoid constipation and satiety without adding additional calories. Fiber can be used to treat diarrhea in most cases as well as soluble fiber will absorb water in the digestive tract. Lipids are a group of molecules that consist of fats,...
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...Introduction The purpose of this paper is to analyze my personal dietary intake as a way of better understanding the ways in which the foods I consumer are helping or hurting my overall nutrition and health. This project is about understanding how consuming too much or too little of particular nutrients can be unhealthy and do harm to one's body over time. Even more, this project is about dispelling some of the myths that are present about nutrient consumption in order to have a more scientific understanding of what is considered healthy in food and nutrient consumption. This paper will focus on some important nutrients that are important for general health: fiber and protein. My personal daily intake will be analyzed to determine what foods are providing the right type of proteins and fiber, and how food consumption might be adjusted to provide for a healthier nutrient intake. It is important to state at the outset that the nutrient intake that is being used for this analysis is only for a one-day period. However, it will provide some insight into my eating habits and how those habits might be improved from a scientific standpoint. Protein Intake The protein intake that was recorded was well over the recommended or acceptable level of protein intake. My intake of protein on December 10, 2007 was 152 grams. This is almost triple the recommended daily intake of protein of only 56 grams. This was due to the fact that during the day in question, I consumed a grilled chicken...
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...University of Phoenix Material Understanding Food Labels Worksheet Part A: Analyzing a Food Label Complete the table below by filling in the requested items. Use the food label of your favorite snack to obtain the information needed. |Name of Product | | |Serving Size |1 oz (About 15 Chips) | |Number of servings per |About 3 | |container-package | | | |Amount Per Serving | |Calories |140 | |Fat calories |60 | |Grams of fat |6g | |Amount of unsaturated fat |Polyunsaturated Fat 1g | | |Monounsaturated Fat 3.5g | |Amount of saturated fat |1g | |Amount of trans fat |0g | |Amount of sodium (salt) |210 mg | |Grams of protein |2g | |Grams of carbohydrates |18g | |Grams of Fiber |2g | Part B: Calculating...
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...Understanding Food Labels Crystal Hayes SCI/241 Nutrition August 20, 2013 Carlene Graham Understanding Food Labels According to the video “The Food Label and You” the 5/20 Rule is a guideline to the percentage of daily nutrients your body needs. For good nutrients such as calcium, fiber and vitamins you want the daily percentage to be closer to 20%. For bad nutrients such as oils, sodium, fat and carbs you want the daily percentage to be closer to 5%. Here is an example from my pantry. I chose to use Kraft Macaroni and Cheese. These daily percentages are using the prepared figures. Total Fat 29% Sodium 30% Carbs 16% Vitamin A 15% Calcium 15% Fiber 4% Once I looked at these daily percentages and took into account the 5/20 rule, I noticed that there are some very unhealthy nutrients in Kraft Macaroni and Cheese. I noticed that the total fat is way too high for just one item and for one serving. With the sodium combined with the total fat you would really have to watch what you ate with the Kraft Macaroni and Cheese. A good source of nutrient that is found in Kraft Macaroni and Cheese would be Vitamin A as well as having a good source of calcium. The six key elements that I found after reading the article “How to Understand Nutritional Food Labels” would first be the serving size and the servings per package. Serving sizes determines the amount of calories that will be taken in with a certain amount while a serving per package means if you used the whole...
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...University of Phoenix Material Understanding Food Labels Worksheet Part A: Analyzing a Food Label Complete the table below by filling in the requested items. Use the food label of your favorite snack to obtain the information needed. |Name of Product | | |Serving Size |1 Bar | |Number of servings per |6 | |container-package | | | |Amount Per Serving | |Calories |90 | |Fat calories |20 | |Grams of fat |2g | |Amount of unsaturated fat |1g | |Amount of saturated fat |0.5g | |Amount of trans fat |0g | |Amount of sodium (salt) |80mg | |Grams of protein |1g | |Grams of carbohydrates |19g | |Grams of Fiber |1g | Quaker Chewy Chocolate Chunk Granola Bars Part B: Calculating Calories Complete the equations...
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...SCI/220 Professor Sanchez Cheri Breen September 14, 2015 Is My Diet Adequate? Introduction Understanding our diet and nutritional needs can seem overwhelming and often times confusing. We find ourselves stressing about our growing waistline, but are we concerned about what is really important, our health? By tracking my food intake for three days and learning about nutrition through this class, I have gained a better understanding about what our bodies need, and why. As a mother struggling to lose weight after my second child, I decided to take on the low carb diet. I have lost a lot of weight so far, but have realized I need to make some changes to meet my nutritional needs. I have found some huge nutrition gaps that I need to fill to remain healthy and avoid any long term problems. My Diet I have been consuming a low carb diet for awhile now, which has caused a significant rise in my protein intake. The I Profile reports helped me understand what foods I am consuming, and into what classifications they fall. The proteins that I consumed during the three days were as follows: Omelet, egg and cheese Pork, shoulder Spinach salad with cheese or eggs Steamed Crab Steamed Shrimp Sausage Patty Philly Cheese Steak Hot Wings Link Sausage Roasted Chicken Cheddar Cheese The carbohydrates that I consumed during the three days were as follows: Salad Michelob Ultra The lipids that I consumed were as follows: 2 Eggs Pork shoulder Spinach salad...
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...this journal I feel that it is important to be aware of what I am eating and I plan to continue to use this journal in the future. Not only does the journal allow me to record my daily diet but it also shows me the recommended daily values for each of the food groups, minerals, and vitamins based on my age, height, and body weight. Understanding what is being put into my body is essential for living a long, healthy life. I tried to eat a wider variety of foods over the course of the three days so that I could have a balanced diet to write about. Out of the foods that I included in my diet, only a few foods contained protein, carbohydrates, and lipids. The protein in my diet was attributed to the chicken and the green vegetables that I consumed over the three days. The carbohydrates in my diet were mainly from the bread and the pizza that I consumed over the three days. The lipids that I consumed over the three days were from the fatty foods that I ate, such as fish, bacon, and pizza. Lipids come from the fats and oils that are in my diet (Carter). According to the Dietary Recommenced Intake, I had exactly 100% of the DRI for protein-carbohydrate-fat intake, which I was happy to see. However, my protein intake based on body weight was 370%, which was high. I feel that the protein in each of the foods I ate was overall at a good rate, which combines to be complementary. This is important for having a healthy balanced meal, which attributes to good health. Macronutrient Intake...
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...entire nutrition and health. It also allows me to scrutinize my personal dietary intake for one day. The way of understanding how the consumption of certain foods helps and harms our body is very essential. Some may feel that the less you eat the better it is being that you are avoiding digesting unhealthy foods but the truth is this is harmful. Even so eating more is not healthy. The best way is by digesting the right foods and food amounts. The two important nutrients for general health are fiber and protein. The daily intake for me is essentially analyzed by the foods that supply the accurate type of proteins and fibers. It became clear to me that by regulating my consumption provides a healthier nutrient ingestion. The following food intake calculates for only one day. On October 7, 2011 my protein intake was on the tolerable altitude of protein intake. My protein intake was 160 grams. This is above and beyond the daily intake of protein of 56 grams. The reason for this is because I consumed a grilled chicken salad from Sonic, orange juice, and grilled tilapia. All of the proteins I consumed on this day were all utterly proteins, in which this makes my protein consumption standard. In accordance to (Keane & Chase,1999), complete proteins are positioned in foods such as bananas and milk that contains all nine of the necessary amino acids, but also enclose saturated fats. It is important to understand and know that all nine of the necessary amino acids does not need to be...
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