FATSWHY DO WE NEED THEM?

Fats provide... A Concentrated Source Of Energy Dissolves Certain Vitamins Helps Make Blood Clot Aids In The Formation Of Hormones Cushions Bones And Vital Organs Via

Fatty Tissue Makes You Feel Satisfied After Eating

Where Do Fats Come From?

MeatsDairy Products

FishCertain Vegetables

NutsOils

Chocolate and other sweets

THE GOOD FATS

UNSATURATED FATS Liquid at room temperature Do not raise blood cholesterol levels May actually protect you from disease.

MORE ABOUT GOOD FATS

UNSATURATED FATS -come mostly from plant sources:

Monounsaturated fats - olive, peanut and canola oils

Polyunsaturated fats - safflower, soybean and corn oils

Omega-3 fatty acids - fish, green leafy vegetables, nuts, tofu, and canola oil

THE BAD FATS SATURATED FATS Solid at Room Temperature examples:

fats found in meats lard dairy products such as butter, cheese, ice

cream, milk palm oil and coconut oil

MORE about BAD FATS Saturated fats increase blood

cholesterol, which is a fat-like substance called plaque found lining the arteries.

Can damage arteries and increase a person’s risk for heart disease and stroke

Increase some cancer risks

CHOLESTEROL which is a fat-like substance called

plaque found lining the arteries. Needed to make cell membranes,

nerve tissue, hormones, aid in fat digestion

HDL = Good CholesterolLDL = Bad Cholesterol

THE “UGLY” FATS

TRANS FATS Created when liquid vegetable oil is

hydrogenated BENEFITS: longer shelf life, less

refrigeration – not good for people. Food labels - “partially hydrogenated

vegetable oil” or “vegetable shortening

MORE of the “UGLY” FATSTrans fats raise your blood

cholesterol levels Trans fats can be found in such

foods as… margarine, shortening crackers, candy bars, boxed cakes TV dinners, deep-fried french fries

Butter or Margarine??Answer:

BUTTER! THE SOFTER THE BETTER!!

HOW CAN YOU REDUCE THE FAT IN YOUR DIET

1. Grill or bake meat 2. Cut the fat off meat before you

cook it

3. Buy LEAN meat (chicken, fish or LEAN beef)

4. Buy LOW-FAT dairy products (milk, cheese, & ice cream)

MORE OF HOW CAN YOU REDUCE THE FAT IN YOUR DIET

5. Use spray butter instead of margarine or butter

6. Eat meat substitutes like beans & rice or tofu

7. Eat smaller portions of foods high in fat

8. Eat low-fat snacks – pretzels, baked chips, fruit or veggies

Americans Eat Too Much FAT

Fat is very high in calories.We should eat mostly unsaturated fats because they do not clog our arteries.Our total fat intake should be limited to less than 30% of all your calories.If you eat 2,000 calories daily your total fat intake should be limited to 67 grams.We should cut our saturated fat intake to no more than 10% of our diet.Our total saturated fat intake should be no more than 22 grams.