Fats

Is fat a friend or enemy?

Recommended diets are MODERATE in fats, NOT fat-free

Usefulness of fats in the body

• Main form of stored energy—survival mechanism

• Emergency fuel supply in times of sickness or diminished food intake

• Provide fuel for muscles• Provides padding and protection from shock

for internal organs• Insulates against temperature extremes

Usefulness of fats in the body

• Main material of cell membranes• Can be converted to other compounds in the

body (hormones, bile, vitamin D) if needed• Carry vitamins A, D, E, and K in body and help

them to be absorbed

Usefulness of fats in food

• Provide essential fatty acids• Provide a concentrated energy source• Enhance the taste and smell of foods• Stimulate the appetite• Help with feeling of fullness• Help make foods tender

SO, you need to eat fats!

Yeah, but not like this!

• You don’t really have to try hard to get fats in your diet, because the amount you need is present in many foods.

• You DO need to understand the different kinds of fats, though, since some are healthier than others.

Types of fats

• Saturated (means filled up with hydrogen)• Unsaturated– Monounsaturated (one point where hydrogen is

missing)– Polyunsaturated (more than one point where

hydrogen is missing)

• Butter• Beef fat (tallow) animal• Pork fat (lard)• Coconut oil• Palm oil plant

Examples of saturated fats

Examples of monounsaturated fats

• Olive oil

• Canola oil

• Peanut oil

Examples of omega -6 polyunsaturated fats

• Sunflower oil

• Corn oil

• Soybean oil

• Walnut oil

Examples of omega-3 polyunsaturated fats

• Flaxseed oil

• Fish oil

Fat is naturally present in food, or can be added

• Fat is naturally present in beef, pork, poultry, other meats, fish, eggs, nuts, avocados, olives, dairy products.

• Fats are added to food when you put dressing on salads, butter on bread, cream in coffee, mayonnaise on sandwiches, sour cream on potatoes, etc.

• Many processed foods have a lot of added fats to increase flavor and tenderness, ex. biscuits, cereals, crackers, cakes, sauces, frozen dinners, etc.

Dietary recommendations for fats

• Total fat—20 to 35% of daily calories• Most should be from polyunsaturated and

monounsaturated fats• Saturated fats should be less than 7—10 % of

daily calories• Trans fats should be as low as possible or less

than 1% of daily calories• Omega 3s should come from fish, not fish oil

pills

Why should fats be moderated in the diet?

• Lowering total fats lowers the total calorie count which helps to maintain healthy weight

• Lowering saturated and trans fats reduces the risk of heat disease

• Lowering fats, especially saturated fats, may help prevent against some cancers

• Lowering total fats means that there is more room for healthy foods such as fruits, fish, legumes, low-fat dairy, nuts, vegetables, and whole grains