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Dietary FatsFour Kinds of Fats
Alex Streczyn-Woods
Introduction
• Yesterday we discussed Calories and cholesterol.
Which type of cholesterol is associated with an increased risk of heart disease?
A. High-density lipoprotein (HDL)
B. Low-density lipoprotein (LDL)
C. Moderate-density lipoprotein (MDL)
Which type of cholesterol is associated with an increased risk of heart disease?
– High-density lipoprotein (HDL)
– Low-density lipoprotein (LDL)
– Moderate-density lipoprotein (MDL)
Which type of cholesterol is associated with an increased risk of heart disease?
Remember:
• “Low” is a thumbs down.
• There is no such thing as “Moderate-density lipoprotein (MDL).
Foot-long Cheeseburger
The Body Needs Fat
• Be a judicious consumer– Limiting your fat intake to about 20% or less of
your total caloric intake
– The types of fats you consume have an affect on your health
Fat Has a Bad Reputation
• Americans eat – Too much fat
– The wrong kind of fat
Calories From Fat
• All fats contain the same amount of calories. – 9 Calories/gram
• About 36/teaspoon
• About 108/tablespoon
• Not all fats are the same.– Beneficial
– Harmful
Rule of Thumb
• Eat fats in moderation.– Some fats are so bad you should never eat them.
– Others are pretty good for you.
• Rule of thumb– 20% per serving of any kind of fat is too high.
– Try to keep it low.
Judicious Consumption—Risks
• Increased risk of heart disease, stroke, and death
Judicious Consumption—Risks
• Increased risk of heart disease, stroke, and death
• Accumulation of body weight – Leads to obesity
Judicious Consumption—Risks
• Increased risk of heart disease, stroke, and death
• Accumulation of body weight – Leads to obesity
• Clogs arteries
Judicious Consumption—Benefits
• Stores energy
Judicious Consumption—Benefits
• Stores energy
• Absorbs fat soluble vitamins (A, D, E, & K)
Judicious Consumption—Benefits
• Stores energy
• Absorbs fat soluble vitamins (A, D, E, & K)
• Maintains cell membranes
Judicious Consumption—Benefits
• Stores energy
• Absorbs fat soluble vitamins (A, D, E, & K)
• Maintains cell membranes
• Flavors food and adds texture
Judicious Consumption—Benefits
• Stores energy
• Absorbs fat soluble vitamins (A, D, E, & K)
• Maintains cell membranes
• Flavors food and adds texture
• Protects organs
Judicious Consumption—Benefits
• Stores energy
• Absorbs fat soluble vitamins (A, D, E, & K)
• Maintains cell membranes
• Flavors food and adds texture
• Protects organs
• Delays hunger
Kinds of Fat
There are four different kinds of fats:
Kinds of Fat
There are four different kinds of fats:
– Trans fats
Kinds of Fat
There are four different kinds of fats:
– Trans fats
– Saturated
Kinds of Fat
There are four different kinds of fats:
– Trans fats
– Saturated
– Polyunsaturated
Kinds of Fat
There are four different kinds of fats:
– Trans fats
– Saturated
– Polyunsaturated
– Monounsaturated
Review
This table is included in the handouts.
Summary
• Opt for monounsaturated fats or polyunsaturated fats.
• Limit consumption of saturated fats.
• Avoid trans fats.
Which of the following is a good source of monounsaturated fats?
C. Extra-virgin olive oil, butter and many types of nuts, such as walnuts
D. Butter, coconut or palm oil and many types of nuts, such as walnuts
E. Extra-virgin olive oil and many types of nuts, such as walnuts
Which of the following is a good source of monounsaturated fats?
• Extra-virgin olive oil, butter and many types of nuts, such as walnuts
• Butter, coconut or palm oil and many types of nuts, such as walnuts
• Extra-virgin olive oil and many types of nuts, such as walnuts
Canola oil and avocados are also good sources of monounsaturated fats.
The best way to know if trans fats have been added to a food item is to check the _________.
• nutrition facts table—if it says 0g trans fats, you're good to go
• ingredients—look for partially hydrogenated or hydrogenated oils
• Internet—online forums are filled with whistle-blowers
The best way to know if trans fats have been added to a food item is to check the _________.
• nutrition facts table—if it says 0g trans fats, you're good to go
• ingredients—look for partially hydrogenated or hydrogenated oils
• Internet—online forums are filled with whistle-blowers
The best way to know if trans fats have been added to a food item is to check the _________.
• nutrition facts table—if it says 0g trans fats, you're good to go
• ingredients—look for partially hydrogenated or hydrogenated oils
• Internet—online forums are filled with whistle-blowers
Thank you very much!
Healthy eating!
