Fats Is important to our diet but the kind of fat is important and the amount

Saturated fats Found in foods made from animal products Solid at room temperature Must be limited because they can clog the arteries …leads to strokes, heart problems Found in meat, butter, cheese, palm oil, ice cream, hot dogs and whole milk Limit this to 12 to 16 grams per day

Monounsaturated and Polyunsaturated fats Liquid fat at room temperature Comes from plants Monounsaturated Found in canola, soybean, olive oil Monounsaturated fats beneficial as it improves HDL( Good) Cholesterol and lowers LDL (bad) Cholesterol Polyunsaturated Found in corn, sunflower and soyabean oil, walnuts fishes (salmon, herring)

Trans Fats Found in many baked goods Vegetable oils are hydrogenated (hydrogen added to plant oil by heating)…raises LDL and lowers HDL Avoid foods that have hydrogenated oils Eg cookies, cakes crackers, chips, bread

Omega -3 Fatty Acids Found in some fish: Salmon, trout, halibut, herring and sardines Eat fish 2-3 times a week Also in plants like walnuts, walnuts, flax seed, soybeans

Work out how much fat calories per day 2,000 x 0.35 = _____________Total fat calories per day __________ x 0.07 = _____________ Saturated fat calories per day Teenage girls need between 1,600 and 2,400 calories per day. Girls under 14 can eat 1,600 to 2,200 calories, while girls between 14 and 18 can eat 1,800 to 2,400, depending on their body composition and activity level. The average for girls between 14 and 18 years of age is about 2,000 calories per day. Read more: http://www.livestrong.com/article/403229-what-is-the-recommended-caloric-intake-per-day-for-teenagers/#ixzz2OYtBU98e

Cholesterol Fat particles carried in the blood stream Lipoproteins carry cholesterol and triglycerides to and from cells in the body LDL (Low density lipoproteins) …circulates cholesterol in the blood and this builds up on artery walls (atherosclerosis), restricting blood flow HDL ( High density lipoproteins) – carries cholesterol to the liver so it does not do any harm Limit cholesterol to 300mg per day Oatmeal lowers cholesterol Foods from soybeans, salmon, mackerel, herring

Triglycerides Fats found in the body by any unused calories being converted to triglycerides and stored as fats…important for health but keep below 150 Exercising and not over eating would reduce triglyceride levels