Fat and Oils

Superhero or Villain?

MyPyramid: • Foods are included on MyPyramid if they supply

essential nutrients as part of calorie needs.OILS (YELLOW BAR) –

• liquid at room temp

• Supply: Vitamin E and essential fatty acids (monounsaturated, polyunsaturated)

• Plant sources (Vegetable oils and nuts) and Fish

FAT– • Solid at Room temperature • Not placed on MyPyramid • Very low in essential nutrients

• Extra calories and cholesterol (fatty acids, trans fat)

Different kinds of oils….. Common Cooking

Oils: canola oil corn oil cottonseed oil olive oil safflower oil soybean oil sunflower oil

Flavoring Oils Walnut oil Sesame oil

nuts olives Avocados salad dressings,

mayonnaise, and soft tub margarine

some fish

Fats (lipids) are greasy substances, liquid or solid, that will not dissolve in water.

Some fats are easy to see (visible fats)

White portions around and through meatsButter, margarine, oil

Many foods contain fats that cannot be seen because they are part of the food’s chemical composition (invisible fats)

egg yolk, nuts, whole mile, baked goods, avocados

Dietary Guidelines #5 KEY RECOMMENDATIONS

1. Keep total fat intake between 25-30% of total calories. No more than 30% of

calories The US eats 40% or more Teen females 60-75 grams

of fat (adults less than 60)

Teen male 90 -100 grams of fat (adults less than 90)

2. Let most of the fats you eat be polyunsaturated and monounsaturated fats such as fish, nuts, and vegetable oils. (44 g)

3. High intakes of these 3 fats can increase your risk for coronary heart disease:Saturated fat: Less than 10% of calories (20 g –

2000 cal diet)Cholesterol: Less than 300 mg/dayTrans fat: Keep as low as possible

Calories 250 Calories from Fat 150

4. Serving Sizes?

Women: 5 to 6 teaspoons of oil*

Men: 6 to 7 teaspoons of oil*

* Amount recommended if less than 30 minutes of physical activity per day

*for 2,000 calorie level

1 tsp of oil: 1 tsp soft margarine

(trans fat free) or vegetable oil

1 Tbsp low-fat mayo 2 Tbsp light salad

dressing

2 tsp of oil: 1 Tbsp regular salad

dressing

3 tsp of oil (1 Tbsp) : 1 oz of nuts OR ½

avocado

6 teaspoons of oil per day = a salad with 2 Tablespoons of Italian dressing, use 1 Tablespoon of olive oil to sauté vegetables for dinner, and use about 1 teaspoon of mayonnaise in the tuna salad for lunch.

1 tsp = tip of thumb2 TBL = nine volt batter

• Discretionary Calories – extra calories leftover after your total calorie allotment.

Carbohy-drates 55-60%

Protein10-15%

Fat No more

than 30%

Grains

Fruits

Vegetables

Meat

Beans

Cheese

Nuts

B. Functions of fat

One of 3 essential nutrients that provides the body with energy. (the other 2?)

A carrier for Vitamins A, D, E, K

Adds flavor to foodCreates satiety

feel full longer Protects internal organs Insulates body - supplies heatHelps during illness by providing

extra fuel

Fats in foods have value too.

Food flavor and texture is enhanced by a little fat.

Fats add moisture and tenderness to some foods and crispiness to others

High (Too much) Fat Diets Cause:

Heart DiseaseCardiovascular DiseaseWeight gain – Obesity

Most dangerous when stored in excess around the heart, lungs, and abdomen.

C. Fat is the most concentrated source of food energy.

There are 9 calories per gram of fat Carbohydrates and Proteins?

No more than 25-30% total calories from fat For a 2000 calorie diet

▪ (30% of total calories coming from fat) = 65 grams p/ day

Formula: Grams of fat X 9 divided by total calories X 100 = %

of fat calories▪ Sm cookie dough shake: 21 g fat and 780 calories = 24%▪ Pumpkin Pie: 18 g and 407 calories =

Assignment #139% fat

Be more aware

9 calories per gram 1 tsp of fat = 4 grams = 36 calories 1 TBL = 12 grams of fat = 48 calories

3500 calories = 1 pound of body fat Average American eats 24 tsp of fat a

day ▪ 1 stick of butter ▪ 96 grams = 864 calories

Remember VISIBLE vs INVISBLE FAT

HIGH FAT = 196 g fat (130 g over) 1 egg, sausage,

and cheese Croissant 43 g (10.5 tsp)

1 c orange juice 0 g

1 Whopper 32 g (2 TBL + 1.5 tsp)

1 sm french fry 10 g (2.5 tsp)

1 apple pie 19 g (1 TBL + 1.5 tsp)

12 ounce coke O g

1 cake doughnut 11.5 g (2.75 tsp)

1 cup 2 % milk 5 g (1.25 tsp)

2 pieces of fried chicken 46 ( 3 TBL + 1 tsp)

½ c coleslaw 7 g (1.5 tsp)

1 potato with broccoli cheese 12.5 g (3 tsp)

1 c 2% milk 5 g (1.3 tsp)

Hot fudge sundae 5 g (4.3 tsp)

An Increase in the Amount of Total Fat Americans Eat

0

10

20

30

40

50

60

70

80

90

1989- 1991 1999-2000

73

Amount of Total Fat (Grams)

79

91

2009-2010

40% more than recommended 65 g

SIMPLE CHANGES

1 SLICE - CHEESE PIZZA Calories – 340 Fat – 6 grams % fat – 16 %

1 SLICE - PEPPERONI PIZZA Calories – 380 Fat – 12 grams % fat – 28 %

Hot dog, corn, Banana Whole milk

585 calories, 21.5 g fat, 33.1 % fat

1 % milk 535 calories, 16.3 g fat, 27.4 %

calories fat Skim Milk

520 calories, 13.7 g fat, 23.7 % calories fat

SMALL CHANGES ADD UPMeal Saturated

fatCholesterol

Fat Calories

MEAL #1 17 80 42 995

Cheeseburger

Lg french fry

12 oz cola

Vanilla shake

MEAL #2 6 38 19 649

Hamburger

Small french fry

12 oz cola

Yogurt cone

Man in the mirror

LOW FAT – with your table partnerFOOD FAT (grams) TSP Equivalent

1.5 cups cheerios 0 0

1 Banana 0 0

1 c 2 % milk 5 1

2 graham crackers 1.4 .3

1 c orange juice 0 0

1 chicken sandwich 20 4

1 c tater tots 12 2.4

2 carrots 0 0

12 oz coke 0 0

1 c spaghetti meat sauce

10 2

1.5 pasta 0 0

1 c 2 % milk 5 1

1 popsicle 0 0

TOTAL 53 11 Assignment #2

D. Functions of Cholesterol

Found in every body cellPart of skin tissueTransports essential fatty acidsNeeded to produce hormones

2. Types of Cholesterol

LDL Bad for you

HDL Healthy for you

3. The body manufactures all the cholesterol it needs.

4. Cholesterol is present in all animal tissue.

Cholesterol is not present in plants.

E. Fatty Acids

1. Saturated Fats Come from an animal source Solid at room temperature Raise the LDL and HDL levels of

cholesterol in the blood. Examples: butter, Crisco, margarine, lard, meat, poultry skin, whole milk

Essential Fatty Acids

2. Polyunsaturated fats Lowers both LDL and HDL levels of

cholesterol. Found in vegetable oils, and fish,

walnuts, pumpkin or sunflower seeds, margarine, salad dressings, mayonnaise

Essential Fatty Acids

3. Monounsaturated fats Best type of fat Lower LDL and raise HDL levels. Found in both animals and plants Examples: olive oil, canola oil, peanut

oil, avocados, and peanuts

4. Also watch for

Trans FatRaises LDL “bad” cholesterolLowers HDL “good” cholesterolProduced through hydrogenation

of oils. When a liquid oil is made into a

solid fat. “hydrogenated oil” or “partially”

Contribution of Various Foods to Trans Fat Intake

Baked goods – 40%

Animal products – 21%

Margarine – 17%Fried potatoes –

8%

Potato chips, corn chips, popcorn – 5%

Shortening used at home – 4%

Other – 5%

Daily Grams (g) of Saturated Fat per Calorie Level(<10% of calories)

18 g or less (1,600)

20 g or less (2,000)

24 g or less (2,200)

25 g or less (2,500)

G. More Smart Choices

Choose a vegetable oil or soft margarine in place of butter or animal fats.

Vary protein sources – choose beans, nuts and seeds and fish as an alternative to meat and poultry.

Eat fried foods and commercial baked goods in moderation.

Oils and solid fats are not created equal!

Choose leaner meats and low-fat dairy

Choose healthier forms of cooking.

Check Nutrition labels to stay within your limits!!!

MAKING a WHITE SAUCE

The secret to making a smooth white sauce is using the right amount of 3 ingredients: flour, fat, and milk in proper amounts of each. Measure these accurately and mix quickly.

Recipe for a 1 cup medium white sauce: What ingredients change to make a difference consistency? Medium

(soups, gravy, casseroles,

cheese sauce)

Thin (sauce for

vegetables)

Thick

2 TBL butter2 TBL flour¼ tsp saltDash pepper1 cup Milk

1 TBL butter1 TBL flour¼ tsp flourDash pepper1 cup Milk

3 TBL butter4 TBL flour¼ tsp flourDash pepper1 cup Milk

Assignments #3 ,4, and 5

#3 Change the recipe to be healthier.

#4 use the restaurant nutritive value charts to create a healthier fast food meal.

#5 During Lab read the article on Alfredo Sauces.

F. More Fats and Oils

1. Butter A fat made from cream It may be purchased lightly salted or

unsalted2. Margarine

A fat made from vegetable oil It may be purchased in stick form or as a

soft margarine in tube. Use only stick margarine for baking

More Fats and Oils

3. Lard A solid fat from pigs. Most often used in pie crust Lard is high in saturated fat and

cholesterol

4. Shortening A solid fat made from vegetable oil. Used mainly for cooking and baking and

has little flavor.

More Fats and Oils

5. Cooking Oil Oils are made from vegetables such as

peanut oil, canola oil, soy bean oil, corn oil, olive oil.

Olive oil is not usually used for baking due to its distinct flavor.