Fats The love/hate relationship

The Good, Fats and oils are part of a healthful diet. Fats and oils are part of a healthful diet. Fats serve many functions in our body including supplying energy and carrying Vitamins A, D, E, and K. Fats serve many functions in our body including supplying energy and carrying Vitamins A, D, E, and K.

The Good, Fats also support cell growth. Fats also support cell growth. help protect your organs and help keep your body warm. help protect your organs and help keep your body warm. produce important hormones, too produce important hormones, too

The Good, Adds flavor to food Adds flavor to food Satisfies Hunger Satisfies Hunger Protects internal organs from shock and injury Protects internal organs from shock and injury Insulates the body from shock and temperature changes. Insulates the body from shock and temperature changes.

The Bad, Most people eat too much fat. Most people eat too much fat. The type of fat and how much you eat will affect your heart health. The type of fat and how much you eat will affect your heart health.

The Ugly High intakes of these fats can increase your risk for coronary heart disease. High intakes of these fats can increase your risk for coronary heart disease. Saturated Fats Saturated Fats Trans Fats Trans Fats Cholesterol Cholesterol These fats need to be listed on the Nutrition Facts label. These fats need to be listed on the Nutrition Facts label.

Saturated Fat Raise LDL and HDL levels of cholesterol Raise LDL and HDL levels of cholesterol Saturated fats are typically solid at room temperature. Saturated fats are typically solid at room temperature. Found in animal sources, coconut and palm oil. Found in animal sources, coconut and palm oil. More harmful than cholesterol. More harmful than cholesterol.

Polyunsaturated Fats Better than Saturated fats. Better than Saturated fats. Found in vegetable oils and fish. Found in vegetable oils and fish. Lowers both the LDL and HDL cholesterol levels in blood. Lowers both the LDL and HDL cholesterol levels in blood.

Monounsaturated best type of fat best type of fat found in both animal and plant sources found in both animal and plant sources Olive, canola and peanut oils are the most common examples. Olive, canola and peanut oils are the most common examples. Monounsaturated fats lower LDL and raise HDL levels of cholesterol in the blood Monounsaturated fats lower LDL and raise HDL levels of cholesterol in the blood

Trans Fats Trans fats (or trans fatty acids) are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. Trans fats (or trans fatty acids) are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. Another name for trans fats is “partially hydrogenated oils." Look for them on the ingredient list on food packages. Another name for trans fats is “partially hydrogenated oils." Look for them on the ingredient list on food packages. Worst Kind. Worst Kind.

Trans Fats cont. Trans fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. Trans fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. Increases your risk of developing heart disease and stroke. Increases your risk of developing heart disease and stroke. Associated with a higher risk of developing type 2 diabetes. Associated with a higher risk of developing type 2 diabetes.

Trans Fats cont Trans fats can be found in many foods Trans fats can be found in many foods especially in fried foods like French fries and doughnuts, and baked goods including pastries, pie crusts, biscuits, pizza dough, cookies, crackers, and stick margarines and shortenings. especially in fried foods like French fries and doughnuts, and baked goods including pastries, pie crusts, biscuits, pizza dough, cookies, crackers, and stick margarines and shortenings. Look for ingredients referred to as “partially hydrogenated oils.” Look for ingredients referred to as “partially hydrogenated oils.”

How much TRANS fat can I eat? The American Heart Association recommends less than 1 percent of your total daily calories should be trans fats. The American Heart Association recommends less than 1 percent of your total daily calories should be trans fats. if you need 2,000 calories a day, no more than 20 calories should come from trans fats. if you need 2,000 calories a day, no more than 20 calories should come from trans fats. That’s less than 2 grams of trans fats a day. That’s less than 2 grams of trans fats a day. Given the amount of naturally occurring trans fats you probably eat every day, this leaves virtually no room at all for industrially manufactured trans fats. Given the amount of naturally occurring trans fats you probably eat every day, this leaves virtually no room at all for industrially manufactured trans fats.

Key Recommendations for Adolescents Keep total fat intake between 25-35% of total calories. Keep total fat intake between 25-35% of total calories. Let most of the fats you eat be polyunsaturated and monounsaturated fats such as fish, nuts and vegetable oils. Let most of the fats you eat be polyunsaturated and monounsaturated fats such as fish, nuts and vegetable oils.

Cholesterol Fat-like substance made by the body that has some useful functions: Fat-like substance made by the body that has some useful functions: Found in every body cell Found in every body cell Part of skin tissue Part of skin tissue Transports essential fatty acids Transports essential fatty acids Needed to produce hormones Needed to produce hormones

Types of Cholesterol The body has HDL (good) cholesterol and LDL (bad) cholesterol. The body has HDL (good) cholesterol and LDL (bad) cholesterol. “H” stands for “healthy” “H” stands for “healthy” “L” stands for “loser”. “L” stands for “loser”. High levels of LDL cholesterol is one factor related to heart disease and obesity. High levels of LDL cholesterol is one factor related to heart disease and obesity.

Cholesterol cont. The body manufactures all the cholesterol it needs, eliminating the need to include it in your diet. The body manufactures all the cholesterol it needs, eliminating the need to include it in your diet. In all animal tissues In all animal tissues Cholesterol is not found in foods of plant origin Cholesterol is not found in foods of plant origin Cholesterol is found in the membrane between the cells not in the cells or fleshy part of the meat. Cholesterol is found in the membrane between the cells not in the cells or fleshy part of the meat.

16 Tips to Avoid Fats Steam, boil, or bake vegetables; or for a change, stir-fry in a small amount of vegetable oil Season vegetables with herbs and spices rather than with sauces, butter, or margarine.

Tips Continued Try lemon juice on salads or use limited amounts of oil-based salad dressing. To reduce saturated fat, use margarine instead of butter in baked products and, when possible, use oil instead of shortening.

Try whole-grain flours to enhance flavors of baked goods made with less fat and cholesterol-containing ingredients Replace whole milk with skim or low-fat milk in puddings, soups, and baked products. Substitute plain low-fat yogurt, blender- whipped low-fat cottage cheese, or buttermilk in recipes that call for sour cream or mayonnaise

Choose lean cuts of meat. Trim fat from meat before and/or after cooking Remove skin from poultry before cooking Cook meat or poultry on a rack so the fat will drain off. Use a nonstick pan for cooking so added fat will be unnecessary Chill meat or poultry broth until the fat becomes solid. Spoon off the fat before using the broth

Limit egg yolks to one per serving when making scrambled eggs. Use additional egg whites for larger servings. Use "egg substitutes" for baking or for scrambled eggs Try substituting egg whites in recipes calling for whole eggs. For example, use two egg whites in place of each whole egg in muffins, cookies, and puddings Substitute 1/2 c. plain non-fat yogurt for the same amount of mayonnaise and save 736 calories and 89 grams of fat

Fats The love/hate relationship