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FATS

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Lets talk about fats Fats Functions Sources Types Fats and Health

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Functions of fat Energy Improves the taste of food Gives a feeling of fullness Aids in the absorption of fat-soluble vitamins (A, D, E, and K) Insulation and protection Essential fatty acids are required for growth and many body processes

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Sources of fat Visible Margarine Butter Oil Meat fats Lard Invisible Egg yolk Whole milk Nuts Bacon Salad dressing Cheese Peanut butter Ice cream

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Types of fat Cholesterol Triglycerides Fatty acids

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Cholesterol Fat-like substance found in all animal cells Cholesterol has 2 sources: made in liver and from food Blood cholesterol forms HDL (good cholesterol) takes cholesterol away from the tissues (physical activity increases HDL) LDL (bad cholesterol) carries cholesterol to tissues (associated with artery blockage)

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Triglycerides Storage form of fat Typically increased in the blood after eating a high sweet diet

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Fatty acids Saturated Solid at room temperature Mostly from animal fat Examples: butter, whole milk, bacon, lard, beef, pork, coconut, and palm kernel oil Increase blood cholesterol Unsaturated Liquid at room temperature Mostly from vegetable fats Do not increase cholesterol Trans-fatty acids Found in vegetable shortening and some margarines Increase blood cholesterol

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Risks for heart disease Blood cholesterol levels Saturated fat consumption High blood pressure Cigarette smoking Obesity

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Oils are not represented on the MyPlate icon, but the Dietary Guidelines provide specific amounts for each calorie level.

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2010 Dietary Guidelines for Oils Calorie LevelAmount of Oils 1,0003 teaspoons 1,200-1,4004 teaspoons 1,600-1,8005 teaspoons 2,000-2,2006 teaspoons 2,4007 teaspoons 2,600-2,8008 teaspoons 3,00010 teaspoons

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USDA Dietary Guidelines Calories from solid fats and added sugars should not be more than 5-15 percent of total calories solid fats and added sugars (SoFAS)

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Questions Reference: United States Department of Agriculture 2010 Dietary Guidelines, www.ChooseMyPlate.gov, September, 2012 Graphics: Microsoft Word Adapted from materials developed by: Janet Tietyen, PhD, RD, LD Extension Specialist for Food and Nutrition 2003 Jackie Walters, MBA, RD, LD Extension Specialist for Nutrition Education Programs September 2012 Copyright 2003, 2012, for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include this copyright notice. Educational programs of the Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.