© Learning Zone Express 1

2 What did you eat yesterday? Do you know how much fat was in what you ate? Do you know why it’s worth knowing?

© Learning Zone Express The Lipid Family - FAT Two types of lipids: Triglyceride – basic fat molecule Main component of fatty tissue Sterols – found in cell membranes Cholesterol 3

© Learning Zone Express Fats - Lipids Greasy substance (solid or liquid) do not dissolve in water Liquid – also called oils Visible fat – easily seen, white portions of meat, butter, margarine, etc Invisible fat – cannot be seen, egg yolk, mil, avocados 4

© Learning Zone Express 5 Unhealthy fats hide in popular, favorite foods

© Learning Zone Express 6 If fat is so bad, why eat it? Helps use and store vitamins Provides stored energy Gives cushion to the body and organs Provides insulation Help you feel full after eating Makes food taste good Key: eat small healthy amounts

© Learning Zone Express 7 The problem with fat: It’s fattening. It has more than twice the calories of carbohydrates and proteins. High fat foods = High in calories (9 calories per gram) Americans today: “snack” on high fat, processed foods Less physical work Less time for physical exercise, not burning what is eaten

© Learning Zone Express 8 Defining “fats” Broken into Essential Fatty Acids 3 Fatty acids + glycerol = triglycerides Saturated - fatty acid that holds all the hydrogen it can (solid at room temp) Unsaturated – missing hydrogen (liquid at room temp) Monounsaturated – fatty acid missing 1 hydrogen Polyunsaturated – fatty acid missing 2 or more hydrogen

© Learning Zone Express 9 Types of Essential Fatty Acids Monounsaturated Fatty Acids – Olive oil, vegetable oil Polyunsaturated Fatty Acids – Sunflower seed oil, canola oil Saturated Fatty Acids – meat fat trimmings or lard (no visible meat) Trans Fatty Acids – Shortening, margarine

© Learning Zone Express 10 Finding the fat in foods Serving Size Monounsaturated Fat (MUFA) Polyunsaturated Fat (PUFA) Saturated Fat Trans Fat

© Learning Zone Express 11 Three basic types of fat Comparison of dietary fats Canola Oil Safflower Oil Flaxseed Oil Sunflower Oil Corn Oil Olive Oil Soybean Oil Lard Butterfat 7912 Coconut Oil Cottonseed Oil * Palm Oil * Peanut Oil * Saturated FatMonounsaturated FatAlpha-Linolenic Acid Omega-3 Fatty Acid Linoleic Acid Omega-6 Fatty Acid Polyunsaturated Fat

© Learning Zone Express 12 Recommended daily intake of fat Calorie intake and fat limits Total Calorie Intake Limit on Fat (grams) Limit on Saturated Fat (grams)

© Learning Zone Express 13 Unsaturated fats (“healthier fats”) are easy to identify Vegetable based Liquid at room temperature

© Learning Zone Express 14 Oils (serving size is 1 teaspoon pure fat) Notice that just 1 teaspoon of oil is considered a serving size. Typical salad dressings have 1 tsp of oil in a tablespoon, so if you put 1/4 cup of dressing on your salad (4 tablespoons) you are eating 4 servings of fat. Olive oil Canola oil Peanut oil Sources of Monounsaturated fats – healthier fats Sesame oil Walnut oil Flaxseed oil (should be consumed raw and not used in cooking)

© Learning Zone Express 15 Other healthier sources for fat Notice the small serving sizes! Nuts serving size 1 ounce Macadamias (2-3). Hazelnuts (5)Pumpkin seeds (47)Cashew butter Black olives (8) 15 grams Pecans (5 halves) Ground flaxseed (1 tbsp.) Natural peanut butter - non hydrogenated Green olives (10) 15 grams Almonds (7) Sunflower seeds (3 tbsp.) Tahini / sesame paste (2 tsp.) Cashews (6) Sunflower seed butter (2 tsp.) Pistachios (17) Brazil nuts (2) Pine nuts (50) Nuts serving size 1 ounce Seeds serving size 1 ounce. Macadamias (2-3) Sesame seeds (1 tbsp.) Hazelnuts (5)Pumpkin seeds (47)Cashew butter Black olives (8) 15 grams Pecans (5 halves) Ground flaxseed (1 tbsp.) Natural peanut butter - non hydrogenated Green olives (10) 15 grams Almonds (7) Sunflower seeds (3 tbsp.) Tahini / sesame paste (2 tsp.) Cashews (6) Sunflower seed butter (2 tsp.) Pistachios (17) Brazil nuts (2) Pine nuts (50) Nuts serving size 1 ounce Seeds serving size 1 ounce Butters serving size 2 tbsp. Macadamias (2-3) Sesame seeds (1 tbsp.) Almond butter Hazelnuts (5)Pumpkin seeds (47)Cashew butter Black olives (8) 15 grams Pecans (5 halves) Ground flaxseed (1 tbsp.) Natural peanut butter - non hydrogenated Green olives (10) 15 grams Almonds (7) Sunflower seeds (3 tbsp.) Tahini / sesame paste (2 tsp.) Cashews (6) Sunflower seed butter (2 tsp.) Pistachios (17) Brazil nuts (2) Pine nuts (50) Nuts serving size 1 ounce Seeds serving size 1 ounce Butters serving size 2 tbsp. Other Macadamias (2-3) Sesame seeds (1 tbsp.) Almond butterAvocado (2 tbsp.) Hazelnuts (5)Pumpkin seeds (47)Cashew butter Black olives (8) 15 grams Pecans (5 halves) Ground flaxseed (1 tbsp.) Natural peanut butter - non hydrogenated Green olives (10) 15 grams Almonds (7) Sunflower seeds (3 tbsp.) Tahini / sesame paste (2 tsp.) Cashews (6) Sunflower seed butter (2 tsp.) Pistachios (17) Brazil nuts (2) Pine nuts (50)

© Learning Zone Express 16 Some vegetable fats have extra nutritional value – Omega 3 Soybean oil Canola oil Flaxseed oil

© Learning Zone Express 17 Corn oil Safflower oil Sesame seed oil Soy oil Sunflower seed oil Polyunsaturated Fatty Acids (PUFAs) are the other type of liquid fat

© Learning Zone Express 18 Mackerel Lake Trout Herring Salmon Tuna Sardines This kind of fat can be good for your brain, your heart, your joints, your skin and more. Fish and seafood fats have a bonus type of fat - Omega 3 Fatty Acids

© Learning Zone Express 19 Saturated fats look different than unsaturated ones They tend to be solid at room temperature.

© Learning Zone Express 20 Hydrogenated oils (manufactured) Trans fatty acids = Trans fat =

© Learning Zone Express 21 What makes trans fat unhealthy? Trans fat clogs arteries by your heart and in your brain. Trans fat may damage cells in the body.

© Learning Zone Express 22 The danger of too much fat Too much fat makes you fat. Cross-section of body showing layer of fat between skin and organs.

© Learning Zone Express 23 Limit intake of unhealthy fats Trans fats are in baked goods and packaged bakery items.

© Learning Zone Express 24 Saturated fats Vegetable Hydrogenated Partially hydrogenated Fried Foods PalmShortening Deep-fried foods Palm kernelMargarine Pan-fried foods Coconut Fats used in packaged baked goods like cookies and crackers Pies MeatsDairy ChickenMilk TurkeyCream BeefButter PorkCheese

© Learning Zone Express 25 Which plants contain saturated fats? Two words: Tropical and Chocolate Hydrogenated Partially hydrogenated Fried Foods Shortening Deep-fried foods Margarine Pan-fried foods Fats used in packaged baked goods like cookies and crackers Pies MeatsDairy ChickenMilk TurkeyCream BeefButter PorkCheese Vegetable Palm Palm kernel Coconut

© Learning Zone Express 26 Which do we eat more of: Trans fat? Saturated fat? Saturated fat! Saturated - Four to five times more!

© Learning Zone Express Fat Digestion Takes a complex series of steps Mainly digested in small intestine Gallbladder releases bile made in the liver that helps digest fats into fatty acids Fatty acids are then absorbed into the blood stream Some triglycerides join with protein to make a lipoprotein 27

© Learning Zone Express Cholesterol Fatlike substance in cells Helps digest fat, build cells, make vitamin D and hormones Too much is linked to heart disease Animal products are the only food source LDL – low density lipoprotein – “bad” – build up in arteries HDL – high density lipoprotein – “good” – picks up LDL and takes it to liver to get rid of as waste Your body as you age, naturally makes your own Be careful of food sources, high fat = allows your body to make more cholesterol 28

© Learning Zone Express Lipid Panels: 29

© Learning Zone Express 30 Does eating out mean eating more fat? Usually yes!

© Learning Zone Express 31 Get a low fat game plan Think it through: Does the food seem to be high in fat? What type of fat? Is the fat solid or liquid at room temperature? How much fat is used to make the food? Can I substitute something else for fat and still get great flavor?

© Learning Zone Express 32 When in doubt, check the fat content! Corn dogFried chicken Candy bar – Mounds Cheeseburger and friesSalad Fatty Meat – saturated fat Meat – saturated fat in skin and just underneath skin Cocoa – saturated fat Coconut – saturated fat Fatty Meat – saturated fat Cheese – saturated fat Lettuce, tomatoes, vegetables – no fat More cooking fat is absorbed because of the breading Coating, palm oil to create hard chocolate shell – saturated fat Grilled with commercial “oil blend” – trans fat Bacon, cheese – saturated Seeds – unsaturated Cooking oil – unsaturated fat Cooking oil – shortening or lard French fries, commercial “oil blend” – trans fat Salad dressing – saturated and unsaturated fat Corn dogFried chicken Candy bar – Mounds Cheeseburger and fries Fatty Meat – saturated fat Meat – saturated fat in skin and just underneath skin Cocoa – saturated fat Coconut – saturated fat Fatty Meat – saturated fat Cheese – saturated fat More cooking fat is absorbed because of the breading Coating, palm oil to create hard chocolate shell – saturated fat Grilled with commercial “oil blend” – trans fat Cooking oil – unsaturated fat Cooking oil – shortening or lard French fries, commercial “oil blend” – trans fat Corn dogFried chicken Candy bar – Mounds™ Fatty Meat – saturated fat Meat – saturated fat in skin and just underneath skin Cocoa – saturated fat Coconut – saturated fat More cooking fat is absorbed because of the breading Coating, palm oil to create hard chocolate shell – saturated fat Cooking oil – unsaturated fat Cooking oil – shortening or lard Corn dogFried chicken Fatty Meat – saturated fat Meat – saturated fat in skin and just underneath skin More cooking fat is absorbed because of the breading Cooking oil – unsaturated fat Cooking oil – shortening or lard Corn dog Fatty Meat – saturated fat More cooking fat is absorbed because of the breading Cooking oil – unsaturated fat

© Learning Zone Express 33 Fat consumption is a major health issue in the United States Nationwide, the average person is likely to be at least 15 percent over their ideal weight. Ages Height Min. Weight Max. Weight 4’ 0” ’ 4” ’ 8” ’ 0” ’ 2” ’ 4” ’ 6” ’ 8” ’ 10” ’ 0” Ages 16+ Height Min. Weight Max. Weight 4’ 8” ’ 0” ’ 2” ’ 4” ’ 6” ’ 8” ’ 10” ’ 0” ’ 2” ’ 4” % - 19%20% - 24% 25% - 29%30% - 34%

© Learning Zone Express 34 American Heart Association Recommendations Healthy foods with limited fats: Eat a variety of fruits and vegetables. Eat a variety of grain products, including whole grains. Eat fish at least twice a week. Include fat-free and low-fat milk products, legumes (beans), skinless poultry and lean meats. Choose fats and oils with 2 grams or less saturated fat per tablespoon, such as liquid and tub margarines, canola, corn, safflower, soybean and olive oils.

© Learning Zone Express 35 Look for ways to limit fats and make healthy food choices It’s your body make it better than great.

© Learning Zone Express 36 Want more? Find your ideal weight for your height at: weight_height.html weight_height.html Calculate what it takes to build your own “healthy body”: The fat content of 1000 foods at: Set your goals. Chart your food intake. Measure your calories burned per day. Free at Fitday.com:

© Learning Zone Express 37 What Did You Learn? 1. Describe two ways to determine whether the fat in a food is healthy or unhealthy. A. Check for saturated fat or trans fat on the label or look at the food to see if the fat is solid or liquid at room temperature. 2. Name the four types of Fatty Acids. A. Monounsaturated Fatty Acids, Polyunsaturated Fatty Acids, Saturated Fatty Acids, Transfatty Acids. 3. What food is a good source for Omega 3 Fatty Acid? A. Cold water fish (mackerel, herring, salmon), soybeans (tofu), walnuts

© Learning Zone Express 38 What Did You Learn? 4. What are some healthy things fatty acids do for the body? A. Some answers include: energy, healthy skin, normal cell growth, transportation for vitamins A, D, E, K; and a cushion for vital organs such as the heart and liver. 5. What causes fat to collect in the body and make people overweight? A. Fat has twice the calories per gram as carbohydrates and proteins. People become overweight when they take in more calories than they burn. 6. How can students make healthier food choices with less fat content? A. Acceptable answers include: Read packaged food labels and avoid trans fats and saturated fats. Find out how many grams of fat per day is recommended for your target body weight and use that number to estimate the amount of fat that is healthy for you to eat each day. Eat more fresh foods and fewer fried or packaged foods as these tend to have a higher fat content. Stay active to stay healthy.

© Learning Zone Express 39 Activity 1 What are some choices that would be easy to make to reduce unhealthy trans fats or saturated fats in your diet? Let’s brainstorm in teams of 3-4. Write down the top four ideas on half sheets of paper. In 10 minutes we will put them on the board and I believe you will have discovered a good list of healthy eating choices: Some potentially healthy answers: Choose fresh foods instead of processed and packaged foods. Reduce fried foods. Use less cooking oil or substitute something else. Choose lean meats. Drink skim instead of whole milk. Reduce the portion sizes.

© Learning Zone Express 40 Activity 2 Keep a food diary Make it personal: Write down what you had for a main meal in the last 24 hours. Then identify the types of fat in the foods and approximately how much fat was in them.

© Learning Zone Express 41 Activity 3 Cookies: Trans fat or hydrogenated fat Doughnuts: Trans fat or hydrogenated fat Peanuts: Monounsaturated fat Corn oil: Polyunsaturated fat Shortening: Trans fat or hydrogenated fat Bacon: Saturated fat Steak: Saturated fat Chocolate Candy with coconut: Saturated fat Olive oil: Monounsaturated fat Salmon filet: Unsaturated and Omega 3 fatty acids Corn dog: Saturated fat, trans fat Cookies: Doughnuts: Peanuts: Corn oil: Shortening: Bacon: Steak: Chocolate Candy with coconut: Olive oil: Salmon filet: Corn dog: Identify the fat in common foods

© Learning Zone Express 42 Activity 4 Find out the ratio of healthy/unhealthy fats you are consuming. What’s in your bag? Check out the snacks that you have with you right now. Every package of food is required to include fat content information on the label. The label also states the serving size. Take 10 minutes and write down the fat content, fat source and servings per container of a snack you have with you or a wrapper from a recent snack. Homework: Alternate #1 Bring your favorite snack package to class tomorrow along with a listing of the fat content, fat source and servings per package. Alternate #2 Read the label on every package of food you buy or eat for one day (or for the remainder of the day) and list your own intake of fatty acids by type.)

© Learning Zone Express 43 Activity 5 Project: Develop a profile for yourself on healthy fat consumption: 1. Visit one of the websites on your handout for more information. 2. Figure out your own BMI and set a goal for reaching your ideal BMI range. 3. Create an 8-12 week plan for healthy eating and exercising to reach that goal. 4. List 3-5 specific changes to your diet that involve fat consumption.

© Learning Zone Express 44 Quiz 1. Name the four types of fats. A. Monounsaturated, polyunsaturated, saturated, trans fats 2. Name two health problems that can be made worse by consuming too much fat? A. Diabetes and heart problems 3. Name three foods that should be eaten more often to improve health. A. Fruits and vegetables, whole grains, fish, fat-free and low-fat milk products, legumes (beans, skinless poultry and lean meats. 4. List one food that represents each kind of fat A. Steak = saturated fat Vegetable oil = polyunsaturated fat, shortening = trans fat, nuts = monounsaturated fat

© Learning Zone Express 45 Quiz 5. Describe a “fat fact” that you found surprising (2-3 sentences) A. Small serving sizes, calories per fat gram, amount of fats consumed in one day, etc. 6. List 3-4 eating changes that could reduce your unhealthy fat intake and improve your own eating habits? A. Read labels and choose healthier fats, reduce portion sizes, choose different fats for cooking, etc. 7. Describe 3 important pieces of information that can be found on packaged food labels. A. Total calories, serving sizes, types of fat, etc.