Fats

1. Fats

2. 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

3. 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.

4. Functions of Fat • Some fat in our diet helps us absorb certain vitamins – Fat Soluble Vitamins • Vitamin K • Vitamin A • Vitamin D • Vitamin E

5. Functions of Fat • Reserve supply of energy • Add flavor to food • Satisfies hunger • Protects internal organs from shock and injury • Promotes healthy skin • Helps you feel full longer • Insulates the body from shock and temperature change

6. 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.

7. 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

8. High Density Lipoprotein • High Density Lipoprotein-HDL • This is considered good cholesterol because it transports excess cholesterol found in the blood stream back to the liver • HDL Think H for HAPPY!

9. Low Density Lipoprotein • Low density lipoprotein- LDL • LDL’s take cholesterol from to the liver to wherever it is needed • LDL 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

10. 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.

11. H H H 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. + This process helps foods stay fresh on the shelf longer.

12. 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.

13. Saturated Fats • Raise the LDL (bad) and HDL (good) cholesterol levels in the blood • Meat • Poultry Skin • Whole milk • Tropical Oils • Butter • Shortening • Lard

14. Polyunsaturated Fat • Lowers both LDL (bad) and HDL (good) cholesterol levels in the blood • Corn Oil • Soybean Oil • Safflower Oil

15. Monounsaturated Oil • Lowers LDL (bad) and raises HDL (good) cholesterol in the blood • Olive Oil • Olives • Avocados • Peanuts • Canola Oil Best fat for you!!

16. Fats & Oils Solid at room temperature Liquid at room temperature Olive Oil Canola Oil Vegetable Oil • Butter • Margarine • Shortening • Lard

17. Fats & Oil • Most solid fats are high in saturated fats • Most liquid fats are polyunsaturated or monounsaturated • You should replace some solid fats with oils

18. Visible Fats Fat that you can see • Butter • Oils • Fat and marbling in meats

19. Invisible Fats Fats inside foods that are not obvious or visible to the eye. • Avocados • Olives • Milk

20. 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

21. 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%