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Fat 101 Fat is a necessary part of the diet Fat is one of the most concentrated source
of energy in our diets
Other Energy Sources…
•Carbohydrate
•Protein
Which contains more calories?
A teaspoon of sugar, or…
16 calories
A teaspoon of butter
36 calories
Fats are almost double the calories and too many can cause weight gain.
The Benefits of Fat in Our Diets
Some fat in our diet helps us absorb certain vitamins – Fat Soluble Vitamins
Fats are a source of energy Fat supplies heat and organ protection Help us feel satisfied and cause us to feel full
longer Some types provide essential fatty acids Adds Flavor and texture to food Helps with brain development and function
in developing babies and infants
D
A EK
Potential Negative Effects of Fat
Eating too much of some types of fats can increase our risk for: heart disease, diabetes, and certain types of cancer.
Some fats increase LDL “bad” cholesterol.
Too much fat may lead to weight gain –obesity.
Visible Fats
Fat that you can see
Butter Oils Fat and marbling in meats
Invisible Fats
Fats inside foods that are not obvious or visible to the eye.
Avocados Olives Milk Pastries
Types of Fat
Solid Fat Saturated (fatty acids) Hydrogenated –Trans fat (fatty acids)
Liquid Fat (Oil) Unsaturated (fatty acids)
Shortening
SOLID FAT Solid at room temperature Saturated Fatty Acids Full of Cholesterol Limit your consumption!
Sources: Animal products Animal fat: lard, butter,
high-fat meats, poultry skin
Shortening, margarine Exception: Palm and
coconut oil
Hydrogenated Fat Hydrogenation is the process where
Hydrogen (H) atoms are added to a liquid fat to make it a solid fat (such as margarine).
Trans Fats are formed in the hydrogenation process.
HH
H
This process helps foods stay fresh on the shelf longer.
+
Cholesterol :Fat like substance found in every cell of
the body Part of skin tissue Transports essential fatty acids Needed to produce hormones The body makes all it needs It is present in anything that can walk,
swim or fly! 2 types: HDL = Good (H is healthy)
LDL = Bad (L is Loser)
Problems with Cholesterol…
a diet high in cholesterol and saturated fats can increase the blood cholesterol level in many people and cause a risk of heart disease.
Atherosclerosis: plaque build up in the arteries risking a stroke or heart attack.
LIQUID FAT = OILS
Liquid at room temperatureHeart Healthy & Cholesterol free2 types:
• Monounsaturated• Polyunsaturated
Sources: Plants Fish Nuts
Different kinds of oils….. Common Cooking
Oils:• canola oil • corn oil • cottonseed oil • olive oil • safflower oil • soybean oil • sunflower oil • Sesame oil
Other Sources of Oils:
• nuts • olives • some fish • avocados• mayonnaise, salad
dressings, soft tub margarine (no trans fats)
Fatty Acids: Chemical building blocks for fats
and oils
1. Saturated2. Polyunsaturated3. Monounsaturated
Saturated Fatty Acids… Saturated fats tend to be waxes or greasy
solids. Acceptable but use sparingly Raises good cholesterol (HDL ↑) and raises
bad cholesterol (LDL ↑) Sources:
• Main sources of saturated fat are from animal products: red meat and whole-milk dairy products, including cheese, sour cream, ice cream and butter
• coconut oil, cocoa butter
Polyunsaturated Fatty Acids…
Acceptable but use sparingly
Lowers good cholesterol (HDL↓) and lowers
bad cholesterol (LDL↓) Sources:
• Oils: corn, cottonseed, safflower, soybean, and sunflower oil
• Soft (tub) margarine, mayonnaise, salad dressings
• Walnuts, sunflower seeds• Fish
Monounsaturated Fatty Acids…
Best for your body
Raises good cholesterol (HDL↑)
and lowers bad cholesterol (LDL↓) Sources:
• Canola, olive, and peanut oils • Avocado• Almonds, cashews, pecans, and
peanuts • Sesame seeds
Men = 30–60 gramsWomen = 20–40 grams
How Much Fat Do We Need?
Excess fat will be stored as adipose tissue (body fat)
How Much Oil? 6 teaspoons (or 2
Tablespoons) per day for 2,000 calorie level.
Serving Size: 1 tsp soft margarine (trans
fat free) or vegetable oil 1 Tbsp low-fat mayo 2 Tbsp light salad dressing
2 tsp of oil: 1 Tbsp regular salad
dressing
3 tsp of oil (1 Tbsp) : 1 oz of nuts OR ½ avocado
Can you Find the fat in your food?
Read the label!!!!!Do the math and Make lower fat food choices!!!!
Fat grams X 9 ÷ Total calories X 100 = % of calories
from fatSonic Corn Dog
Calories:330Fat: 20 grams
% calories from fat: 54%
Choosing a Spread Butter or Margarine?
Product 1 Tablespoon
Total Fat
Saturated Fat
Trans fat
Combined Saturated and Trans
Fats
Cholesterol (mg)
Butter 11 g 7.2 g (35% DV)
0.3 g 7.5 g 31mg
Stick Margarine
11 g 2.1 g (10% DV)
2.8 g 4.9 g 0
Soft tub margarine –Trans fat
Free
6.7 g 1.2 g(5% DV)
0 1.2 g 0.1 mg
Margarine in the bottle
0.4 g 0.1 g (0% DV)
0 0.1 g 0.2 mg
The Bottom Line on Fats & Oils
We need some oils for good health. Choose a vegetable oil or soft margarine in
place of butter or animal fats. Limit fat intake to recommendations Eat fried foods and commercial baked goods
in moderation. Choose leaner meats and low-fat dairy
Check Nutrition labels to stay within your limits!!!