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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
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



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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