Fats & Oils

Functions of fat A carrier for Vitamins Supply Energy A, D, E, K Supply Energy Adds flavor to food Creates satiety Protects organs Insulates body

Calories Fat is the most concentrated source of food energy. There are 9 calories per gram of fat as compared to four calories per gram of carbohydrates and protein. In a 2000 calorie diet, 66 grams are recommended maximum number of grams of fat. No more than 30% of total calories should come from fat sources.

High Fat Diets Heart Disease Cardiovascular Disease Obesity

Functions of Cholesterol Found in every body cell Part of skin tissue Transports essential fatty acids Needed to produce hormones

Types of Cholesterol LDL HDL Bad HDL Healthy The body manufactures all the cholesterol it needs. Cholesterol is present in all animal tissue. Cholesterol is not present in plants.

Fatty Acids Saturated Fats Come from an animal source Solid at room temperature Raise the LDL and HDL levels of cholesterol in the blood. Examples: butter, crisco, margarine, lard

Fatty Acids Polyunsaturated fats Monounsaturated fats Lowers both LDL and HDL levels of cholesterol. Found in vegetable oils and fish Monounsaturated fats Best type of fat Lower LDL and raise HDL levels. Found in both animals and plants Examples: olive oil, canola oil, peanut oil

More Fats and Oils Butter Margarine A fat made from cream It may be purchased lightly salted or unsalted Margarine A fat made from vegetable oil It may be purchased in stick form or as a soft margarine in tub. Use only stick margarine for baking

More Fats and Oils Cooking Oil Lard Oils are made from vegetables such as peanut oil, canola oil, soy bean oil, corn oil, olive oil. Olive oil is not usually used for baking due to its distinct flavor. Lard A solid fat from pigs. Most often used in pie crust Lard is high in saturated fat and cholesterol

More Fats and Oils Shortening A solid fat made from vegetable oil. Used mainly for cooking and baking and has little flavor.