Fats

Fat

Fat is a necessary part of the diet, it is not a food group, but they do provide essential nutrients

Fat is one of the most concentrated sources 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.

Functions of Fat

Some fat in our diet helps us absorb certain vitamins – Fat Soluble Vitamins

Vitamin KVitamin AVitamin DVitamin E

Functions of Fat

Reserve supply of energyAdd flavor to foodSatisfies hungerProtects internal organs from shock and injuryPromotes healthy skinHelps you feel full longerInsulates the body from shock and temperature

change

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.

Too much fat may lead to weight gain –obesity.

Cholesterol

Cholesterol is essential for many body processes

Cholesterol produces hormones and bile acids

It is found in animal tissue, but is never present in plants

There are two types of cholesterol

High Density Lipoprotein

High Density Lipoprotein-HDLThis is considered good cholesterol because it

transports excess cholesterol found in the blood stream back to the liver

HDL Think H for HAPPY!

Low Density Lipoprotein

Low density lipoprotein- LDLLDL’s take cholesterol from to the liver to wherever

it is neededLDL is bad cholesterol because if to much LDL

cholesterol is circulating in the blood stream it can build up in the arteries and increase the chances of heart disease and stroke

Trans fatty acids

Trans fatty acids (trans fats) While trans fats do occur in tiny amounts in some

foods (particularly foods from animals), almost all the trans fats now in our diets come from an industrial process that partially hydrogenates (adds hydrogen to) unsaturated fatty acids.

Trans fats, then, are a form of processed vegetable oils.

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.

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Trans fatty acids

Trans fats raise LDL (bad) cholesterol levels reduce HDL (good) cholesterol levels.

Trans fats also appear to interfere with the body's usage of omega 3 fatty acids which are important for heart health.

In other words, trans fatty acids are bad for cardiovascular health.

Saturated Fats

Raise the LDL (bad) and HDL (good) cholesterol levels in the blood

MeatPoultry SkinWhole milkTropical OilsButterShorteningLard

Polyunsaturated Fat

Lowers both LDL (bad) and HDL (good) cholesterol levels in the blood

Corn OilSoybean OilSafflower Oil

Monounsaturated Oil

Lowers LDL (bad) and raises HDL (good) cholesterol in the blood

Olive OilOlivesAvocadosPeanutsCanola Oil

Best fat for you!!

Fats & Oils

Solid at room temperature

ButterMargarineShorteningLard

Liquid at room temperature

Olive OilCanola OilVegetable Oil

Fats & Oil

Most solid fats are high in saturated fats Most liquid fats are polyunsaturated or

monounsaturatedYou should replace some solid fats with oils

Visible Fats

Fat that you can see

ButterOilsFat and marbling in meats

Invisible Fats

Fats inside foods that are not obvious or visible to the eye.

AvocadosOlivesMilk

Fats are important because they provide essential nutrients

You should choose lean meats and lower fat dairy products

Choose liquid fats over solid fats

Fat provides 9 calories per gram

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 fat

Sonic Corn Dog

Calories:330

Fat: 20 grams

% calories from fat: 54%