Page 88 - Nutrition Essentials for Nursing Practice

76 U N I T 1 Principles of Nutrition

Fat Anabolism

Most newly absorbed fatty acids recombine with glycerol to form triglycerides that end up
stored in adipose tissue. Fat stored in adipose cells represents the body’s largest and most
efficient energy reserve; most other body cells are able to store only minute amounts of fat.
Unlike glycogen, which can be stored only in limited amounts and is accompanied by water,
adipose cells have a virtually limitless capacity to store fat and carry very little additional
weight as intracellular water. While normal glycogen reserves may last for half a day of nor-
mal activity, fat reserves can last up to 2 months in people of normal weight. Each pound
of body fat provides 3500 calories.

FAT IN FOODS

Fat has many vital functions in food and serves to improve the overall palatability of the
diet. For instance, it

■ Imparts its own flavor, from the mild taste of canola oil and corn oil to the distinctive
tastes of peanut oil and olive oil

■ Transfers heat to rapidly cook food, as in the case of frying
■ Absorbs flavors and aromas of ingredients to improve overall taste
■ Adds juiciness to meats
■ Creates a creamy and smooth “mouth feel” in items such as ice cream, desserts, and cream soups
■ Adds texture or body to many foods, such as flakiness, tenderness, elasticity, and viscosity

(e.g., milk is watery and cheese is rubbery when fat is removed)
■ Imparts tenderness and moisture in baked goods, such as cookies, pies, and cakes, and

delays staling
■ Is insoluble in water and thus provides a unique flavor and texture to foods such as salad

dressings

The fat content in MyPlate varies greatly among groups and between selections within each
group (Fig. 4.6). It is recommended that people choose the lowest fat selections from each
group. When higher fat choices are made, the extra calories from the fat are considered
“empty calories.” For instance, if a person chooses a Belgian waffle (made with added eggs
and butter, providing 368 calories per waffle) instead of toast (considered fat free and about
80 calories per slice), the extra 288 calories in the waffle theoretically are empty calories.

Generally, three MyPlate food groups provide little or no fat. Grains naturally contain
very little fat, although some items within this group provide significant fat, such as granola
cereals, crackers, biscuits, and waffles. Unadulterated vegetables contain little or no fat; veg-
etables that are fried, creamed, served with cheese, or mixed with mayonnaise provide signifi-
cant fat. With the exception of avocado, coconut, and olives, fruits are naturally fat free. It
is the other three groups—Dairy, Protein Foods, and Oils—that may provide significant fat.

QUICK BITE

Added fats add up Fat (g) French fries, 10 Fat (g)
trace Potato salad, ½ cup 8
Boiled potato, ½ cup Homemade hash browns, ½ cup 10.3
Mashed potatoes, ½ cup 4.4 10.8
Scalloped potatoes, ½ cup 4.5