What is fat
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What is fat?. Functions of fat Helps with normal growth and development by providing essential fatty acids is a source of energy adds taste and texture to foods Forms cell membranes and secretions in body helps absorb fat-soluble vitamins A,D,E and K Cushions internal organs.

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What is fat?

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What is fat

What is fat?

Functions of fat

  • Helps with normal growth and development by providing essential fatty acids

  • is a source of energy

  • adds taste and texture to foods

  • Forms cell membranes and secretions in body

  • helps absorb fat-soluble vitamins A,D,E and K

  • Cushions internal organs


Fat part of a healthy diet

Fat - Part of a Healthy Diet

  • Generally we consume too much fat

  • Include no more that 30% of energy as fat and no more than 10% as saturated fat

  • 2000-Calorie diet

    = 44 – 78 grams of fat

    Or 11 – 19 ½ teaspoons

  • 1500-Calorie diet

    = 33 – 58 grams of fat

    Or 8 ¼ – 14 ½ teaspoons


Where is fat found

Where is fat found?

1. Easy to see

  • Fat added to foods

    • Butter, margarine, oil

  • Fat on the outside of foods

    • Chicken skin, outside trim on meat

      2. Hidden

  • Ingredient

    • Snack foods, baked products, desserts

  • Added in cooking

    • Fried foods, cream soups, sauces


Types of fat

Types of Fat

  • All fat-containing foods have a mixture of different fats

  • Types of fats include:

    • Polyunsaturated fats (PUFA)

    • Monounsaturated fats (MUFA)

    • Saturated fats (SFA)

    • Trans fats (TFA)

    • Phospholipids

    • Sterols


Polyunsaturated fats

Polyunsaturated Fats

  • Some are “essential” because the body cannot make them:

    • Omega-3 fats can help decrease the risk of heart disease

    • Omega-3 fats are found in fish, flaxseed and omega-3 eggs

  • Other foods with PUFA are

    • vegetable oils (corn, soybean, sunflower), margarines made with vegetable oils, walnuts, sunflower seeds, sesame seeds


Monounsaturated fats

Monounsaturated Fats

  • Considered “good” fats because they help decrease the risk of heart disease

  • Examples: Olive oil, canola oil, margarine made with canola, peanuts, nuts (almonds, cashews, hazelnuts, pecans)


Saturated fats

Saturated Fats

  • Diets high in saturated fats can increase the risk of heart disease

  • Examples: butter, cakes and pastries, chocolate bars, coconut, coffee whitener are all high in saturated fat

  • Other sources of saturated fat include untrimmed meat and higher fat dairy products (e.g., cheese, cream)


Trans fats

Trans Fats

  • Are made from hydrogenation

    • This makes oils more firm.

  • Act like saturated fats in the body

  • Most found in commercially prepared foods

    • some French fries, potato chips, donuts, cookies, crackers, cereals, shortening, muffins, pizza crusts, buns, cakes


Trans fats and food labels

Trans-fats and food labels

  • Find out if a product contains trans-fats by reading the food label

  • Subtract saturated and unsaturated fat amounts from the total fat

  • Any remaining difference is likely trans-fat


Omega 3 and omega 6 fatty acids

Omega-3 and Omega-6 Fatty Acids

  • These fatty acids are found in fish and flax seed

  • Have been shown to lessen the risks of heart disease

  • Best to get these from food as opposed to taking a supplement


Phospholipids

Phospholipids

  • Part of cell membranes

  • In food, act as emulsifiers


Sterols

Sterols

  • Cholesterol is the most common type of sterol

  • Phytosterols are found in plant sources – have a healthy effect on the body

  • Sterols also create sex hormones and adrenal hormones


Foods have a mixture of fats

Foods Have a Mixture of Fats


Fats in the body

Fats in the Body

Why is fat important?

The body must digest and absorb fats before using them as energy

  • Most fat digestion takes place in the small intestine

  • Bile keeps fats emulsified as pancreatic enzymes break down triglycerides

  • Fats then get absorbed into bloodstream


Additional information

Additional Information

Nutrition Labelling resource:

www.hc-sc.gc.ca/fn-an/label-etiquet/nutrition/index-eng.php

www.healthyeatingisinstore.ca

Eating Well with Canada’s Food Guide:

www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php

Nutrition information and activities:

www.dietitians.ca

Recipes and more nutrition information about beef:

www.beefinfo.org


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