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Upper Intake Level Guidelines from NRV

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Guidelines from NRV

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- contain two or more double bonds
- most common = linolaic acid
- increased polyunsaturated fats = lower heart disease
- contain omega 3's fatty acids! these are required in the diet
- alpha linoleic contains in legumes, canola oil and nuts

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- contain oleic acid and have one double bond
- in olive, canola and peanut oils

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- contain no double bond as they are fully saturated with hydrogen
- can be synthesised by the body so are not required in the diet

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Fats are either triglycerides, others include phospholipids, phytosterols and cholesterol

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Most concentrated form of energy in the body!

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Lipids are energy dense compared to Carbs and Protein.
1g of Fat = 37kJ = 9kcal
Compared to 1g Carbs & Protein = 17kJ, 4kcal

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Structure

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- The dietary reference intake (DRI) for fat in adults is 20% to 35% of total calories from fat
- 44 grams - 77 grams per day

Monounsaturated fat: 15% to 20%

Polyunsaturated fat: 5% to 10%

Saturated fat: less than 10%

Trans fat: 0%

ref: The Cleveland Clinic

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- Cushions internal and reproductive organs
- Carrier for phytochemicals and fat soluble vitamins (ADEK)

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- Also known as "Lipids"