Answer these questions on your handout: What are the two types of fats? What are 3 food examples of each? What do both types of fat do in the body?

Nutrient: Fats The good, the bad & the ugly on Fats

How can you tell if a food is high in FAT? GreasySquishyShiny CreamyOily Smooth Slippery TenderRich ButteryRefried

1. Functions of Fats: Flavor in FoodFlavor in Food Feeling full when you eatFeeling full when you eat Storage energy for the bodyStorage energy for the body Stores vitamins A, D, E, KStores vitamins A, D, E, K Natural oils in hair and skin (Essential fatty acids)Natural oils in hair and skin (Essential fatty acids) Body warmth/protectionBody warmth/protection Which is the most important?Which is the most important?

2. The Good… Unsaturated Fats Reduces cholesterol levels, and specifically LDL or "bad" cholesterol, while increasing levels of HDL or "good" cholesterol Monounsaturated “good” Fat: –Found in nuts and seeds, avocados, olive oil and canola oil Polyunsaturated Fat: Another "good" fat –Found in fatty fish such as salmon, mackerel, trout and sardines –Also found in plant foods: corn, sesame oils, sunflower and soybean oils, nuts, and seeds,

3. UNSATURATED FATS: Liquid oils at room temperatureLiquid oils at room temperature Heart Healthy- no cholesterolHeart Healthy- no cholesterol Essential fatty acidsEssential fatty acids –Body cannot make them –Natural oils hair & nails Food sources: plants and seafoodFood sources: plants and seafood –seeds and nuts (peanuts, sesame) –vegetable oils (olive, soybean, corn, avocado) –fish and shellfish- Omega 3 Exception: coconut oilException: coconut oil

4. The Bad… Saturated Fat Increases overall cholesterol levels, specifically LDL or "bad" cholesterol Found in animal-based foods such as meat, poultry and eggs, and also in butter, cream and other dairy products Also found in plant-based products such as coconut, so-called "tropical oils" like coconut oil, palm oil and palm kernel oil, and cocoa butter

5. SATURATED FATS: Solid at room temperatureSolid at room temperature –Butter, white fat on meat, (pork fat)lard High in cholesterolHigh in cholesterol Sources: animals and animal productsSources: animals and animal products –beef, chicken, pork –Egg yolk, whole milk, cream, butter Exception: trans fatsException: trans fats –hydrogenated oils including: shortening, margarine, peanut butter shortening, margarine, peanut butter

6. And The Ugly… Trans Fats Increases levels of LDL or "bad" cholesterol and lowers levels of HDL or "good" cholesterol Found in hydrogenated fat products such as margarines, certain peanut butter brands and vegetable shortenings Used in packaged snack foods such as cookies, crackers and chips, and in fried foods from fast-food and other restaurants

–Polyunsaturated fats are found in plant foods such as corn, sunflower, sesame oils, nuts, and seeds, as well as fish and seafood –Monounsaturated fats are found in plant foods such as canola, peanut, and olive oils, nuts, and avocados. The fat in meats (beef, pork, and poultry) are made of monounsaturated and saturated fatty acids.

7. Yes or No Game- Class Observe the following pictures. One person will sit with their back facing the screen and ask only yes or no questions about the pictures. –(Is it a saturated fat? Is it an unsaturated fat? Do you eat this for breakfast? Etc.) Class- MUST stay silent, answer only YES or NO. No peeking! No speaking!

Yes or No Game- Partners Observe the following pictures. One person will sit with their back facing the screen (Do not turn around) and the other person will face the screen. The person in the hot seat may only ask yes or no questions about the pictures. –(Is it a saturated fat? Is it an unsaturated fat? Do you eat this for breakfast? Etc.) Partner who can see the screen- MUST only answer YES or NO until the partner guesses what the picture is correctly. No peeking! If you get it right yell we win!

(Olive oil)

(Sunflower Seeds)

(Salmon)

8. What’s the big deal about eating fat? Fat has 9 calories in 1 gram of fat.Fat has 9 calories in 1 gram of fat. Americans eat 40% of their diet from fat.Americans eat 40% of their diet from fat. Trans fats lead to coronary heart disease.Trans fats lead to coronary heart disease. –Raise LDL cholesterol- life threatening –Lower HDL cholesterol- helps the body Also at risk for: Also at risk for: Obesity Type 2 Diabetes Cancer High cholesterol liver dysfunction infertility infertility

9. What is Hydrogenation? What does it have to do with fats? The addition of hydrogen to natural oils to break down the carbon bonds with the goal to increase the “shelf life” of the food.The addition of hydrogen to natural oils to break down the carbon bonds with the goal to increase the “shelf life” of the food. These foods sustain at 100* F Your body temperature = these foods hardening in your body/arteriesYour body temperature = these foods hardening in your body/arteries –Could lead to a heart attackCould lead to a heart attack Vm3Rchttp:// Vm3Rc

10. Recommendations: Eat 65 grams of fat a day or less.Eat 65 grams of fat a day or less. Eat 25-35% fat or less, with saturated fat 10% or less.Eat 25-35% fat or less, with saturated fat 10% or less. Eat 20% fat to lose weight.Eat 20% fat to lose weight. Eat as few trans fats as possible.Eat as few trans fats as possible. Eat 300 milligrams of cholesterol a day or less.Eat 300 milligrams of cholesterol a day or less. Oils : Eat more fish, nuts and vegetable oils.Oils : Eat more fish, nuts and vegetable oils.

11. Cooking techniques to cook fats: Dry heat Cooking Methods: –** Roasting & Baking Cooking food in an uncovered pan in the oven Cooking temperature of at least 300* –**Broiling & Grilling Require food be cooked very close to heat Broiling- heats from above Grilling- heats from below Cooks very quickly Critical to heat oven or grill before cooking the food

12. How do you know if a food is high in fat? Check out the Food Label: Check out the Food Label: Calories from Fat: Total Fat grams (g): Saturated Fat, Trans Fat Mono-Unsaturated Fat, Poly-Unsaturated Fat Mono-Unsaturated Fat, Poly-Unsaturated Fat Cholesterol (mg): List of ingredients: hydrogenated refried oil butter cream milk-fat oil butter cream milk-fat

13. How to cut the fat, but not flavor Choose lean meats and low-fat dairy products.Choose lean meats and low-fat dairy products. Use only half of the fat required in the recipe.Use only half of the fat required in the recipe. Substitute low-fat ingredients.Substitute low-fat ingredients. Cut the white fat off of meat/poultry.Cut the white fat off of meat/poultry. Soak up oils with a paper towel.Soak up oils with a paper towel. Balance high fat foods with naturally low-fat vegetables, fruits, and grains.Balance high fat foods with naturally low-fat vegetables, fruits, and grains.

14. How can we know if a food has 30% fat or less? Divide the calories from fat by the total calories List the calories from fat: 30 Divide by total calories: 90 30/90 =.333 Multiply by 100 = 33.3% Is the food more or less than 30%? If less, than the food meets the fat requirement. the fat requirement.

ENd smart/nutrition-101/nutrition-essentials- video-healthy-fatshttp:// smart/nutrition-101/nutrition-essentials- video-healthy-fats

Homework: Write down how much of each “fat” you consumed today in your notebook. –Write down the percentages of saturated and unsaturated fat –Reflect: Are your numbers within the recommended percentages? –Fat is a concentrated source of energy – 9 calories per 1 gram. Recommended consumption levels are 30% percent of total calories from fat.

Fats Pretest- In Notebook! 1.What is the main function of fat? 2.What do unsaturated fats do? 3.What are 3 food sources of unsaturated fats? 4.What are saturated fats? 5.What can saturated fats cause? 6.What are 3 food sources of saturated fats? 7. What are cooking techniques to cook fats? 8.What 3 roles does fat play in cooking? 9.How much fat should we consume daily? (percentage)

Fats Pretest Continued 10. What is the difference between saturated and unsaturated fats? 11. How does marketing fats impact your choice as a consumer? 12. What are some health risks of eating too much of the wrong fats? 13. What is hydrogenation? 14. Which fats can be hydrogenated?