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… What is fat? Fat is one of the four components in our diets that supplies energy (or calories). Besides fat, can anyone name the other components of our diets that provide energy? Answer: Carbohydrate, Protein, and Alcohol. Carbohydrate Protein

Which contains more calories? A teaspoon of sugar, or… 16 calories A teaspoon of butter 36 calories Which do you think contains more calories, a teaspoon of sugar (carbohydrate) or a teaspoon of butter? The teaspoon of butter. It has 36 calories while the teaspoon of sugar has about 16 calories. In other words, fat contains more than twice the calories that are found in carbohydrate or protein. Protein is equal to sugar in the number of calories and alcohol is more than protein and sugar, but slightly less than fat. Fats are almost double the calories and too many can cause weight gain.

Functions of Fat Vitamin K Vitamin A Vitamin D Vitamin E Some fat in our diet helps us absorb certain vitamins – Fat Soluble Vitamins Vitamin K Vitamin A Vitamin D Vitamin E We often think of fat as bad, but there are many benefits of fats in our diets. Can anyone name some of these benefits? We need some fat to help us absorb certain vitamins, called fat-soluble vitamins like Vitamin A, D, E, and K and to help us feel satisfied with our food (gives flavor and has “mouth-feel”). It also makes us feel full longer. If you cut our fat too much, you will feel hungry more often. Recently, there has been news about the benefit of some types of fat in providing essential fatty acids and vitamin E. Also, we know that a type of fat helps with brain development and function in developing babies and infants. Researchers are learning more about other benefits of fat.

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

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. Fat can have negative effects on our health. For instance, eating too much of some types of fats can increase our risk for heart disease, diabetes, and certain types of cancer. Some fats increase LDL “bad” cholesterol, which can lead to plaque build-up in our arteries. And too much fat may lead to weight gain –obesity because fat is high in calories.

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

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 too 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. Think L for LOUSEY!

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. H + Hydrogenated fat is another type of solid fat. This fat is formed through a process called hydrogenation. During this process Hydrogen atoms are added to a liquid fat (oil) to make it a solid fat, such as margarine. This process helps foods stay fresh on the shelf longer. This process helps foods taste better and stay fresh on the shelf longer.

Trans fatty acids Trans fats raise LDL (bad) cholesterol levels and lower 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 Meat Poultry Skin Whole milk Tropical Oils Butter Shortening Lard

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

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

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

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

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

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

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%