Fats It’s all about balance

Types of Fats Saturated Fats Saturated Fats Unsaturated Fats Unsaturated Fats Can be monounsaturated or polyunsaturated Can be monounsaturated or polyunsaturated Trans Fats Trans Fats Also called hydrogenated fats Also called hydrogenated fats Cholesterol Cholesterol A fatty, waxy substance found in some foods A fatty, waxy substance found in some foods

Fats and Health Many Americans are afraid of fat. Some people even think they shouldn’t eat it at all. Many Americans are afraid of fat. Some people even think they shouldn’t eat it at all. So, is fat healthy or unhealthy? What do you think? So, is fat healthy or unhealthy? What do you think? The answer is, The answer is,BOTH! Your body needs some fat to be healthy because it has many important functions in the body, but many Americans overdo it and eat too much fat every day. Your body needs some fat to be healthy because it has many important functions in the body, but many Americans overdo it and eat too much fat every day.

Fats and Health Fats that come from animals tend to be less healthy. Fats that come from animals tend to be less healthy. These include saturated fats and cholesterol. These include saturated fats and cholesterol. Examples: Fats found in meat, butter, and dairy products (not skim milk—it’s fat free) Examples: Fats found in meat, butter, and dairy products (not skim milk—it’s fat free) Exception: palm oil and coconut oil are saturated fats too even though they come from plants. Exception: palm oil and coconut oil are saturated fats too even though they come from plants.

Fats and Health Fats that come from plants are better choices for the body. Fats that come from plants are better choices for the body. These include monounsaturated fats and polyunsaturated fats. These include monounsaturated fats and polyunsaturated fats. Examples: olive oil, canola oil Examples: olive oil, canola oil Exception: fish oils are polyunsaturated fats and are VERY good for you. Exception: fish oils are polyunsaturated fats and are VERY good for you.

Fats and Health Trans Fats are the LEAST healthy for the body. They are also known as hydrogenated fats. Trans Fats are the LEAST healthy for the body. They are also known as hydrogenated fats. What is hydrogenation? What is hydrogenation? A process that takes an unsaturated fat and makes it saturated by adding hydrogen. It changes the molecular structure of the fat. A process that takes an unsaturated fat and makes it saturated by adding hydrogen. It changes the molecular structure of the fat. It is recommended that we eat as few trans fats as possible. It is recommended that we eat as few trans fats as possible.

Functions of Fat Fats provide calories which give the body energy. Fats provide calories which give the body energy. Fats carry vitamins A, D, E, and K to the body Fats carry vitamins A, D, E, and K to the body Fat adds flavor to food and satisfies hunger Fat adds flavor to food and satisfies hunger The body stores energy in the form of fat. The body stores energy in the form of fat. This is why people get fat from overeating. Any calories not burned (whether they come from fats or not) are stored in the body as fat. This is why people get fat from overeating. Any calories not burned (whether they come from fats or not) are stored in the body as fat.

Functions of Stored Fat in the Body Reserve energy Reserve energy Cushions and protects organs Cushions and protects organs Keeps you warm Keeps you warm Example: A person with more stored fat is less likely to feel cold than a very thin person. Example: A person with more stored fat is less likely to feel cold than a very thin person.

Fats Provide Calories Fats provide energy in the form of calories. Fats provide energy in the form of calories. One gram of fat has 9 calories. One gram of fat has 9 calories. If a food has 10 grams of fat, how many calories will it have just from the fat? If a food has 10 grams of fat, how many calories will it have just from the fat? Answer: 90 calories from fat Answer: 90 calories from fat One tablespoon of oil contains 14 grams of fat. One tablespoon of oil contains 14 grams of fat.

Limiting Fats All of the functions of fat are necessary for good health. Everyone even needs to have some stored fat. All of the functions of fat are necessary for good health. Everyone even needs to have some stored fat. However, too much fat may lead to health risks. Intake of fats should be limited to healthy levels. However, too much fat may lead to health risks. Intake of fats should be limited to healthy levels. How much is okay? How much is okay?

Limiting Fats MyPyramid recommends that a person have 6 teaspoons of oils in one day. (2 tablespoons) MyPyramid recommends that a person have 6 teaspoons of oils in one day. (2 tablespoons) We should all limit our intake of fats to not more than 30% of all the calories we eat. We should all limit our intake of fats to not more than 30% of all the calories we eat. 10% or less of our calories should come from saturated fats. 10% or less of our calories should come from saturated fats. For the average 2000 calorie diet, this means that a person should eat a maximum of 65 grams of fat a day, or 585 calories from fats. For the average 2000 calorie diet, this means that a person should eat a maximum of 65 grams of fat a day, or 585 calories from fats. You need to KNOW this! Everything on this slide may be on the state test. You need to KNOW this! Everything on this slide may be on the state test.

How do Americans do at limiting fats? Not very well.

For Example: Chili's Chocolate Chip Paradise Pie with Vanilla Ice Cream 1,600 calories 78 g fat 215 g carbs

Quizno's Classic Italian 1370 calories 86 g fat 4490 mg sodium

Chili's Awesome Blossom 2,710 calories 203 g fat 194 g carbs 6,360 mg sodium

Carl's Jr. Double Six Dollar Burger 1,520 calories 111 g fat Just imagine if you add a large fries to that.

What can you do? At your tables list as many ideas as you can on the board. What can you do when you eat at a restaurant to reduce your total fat intake as well as total calories? At your tables list as many ideas as you can on the board. What can you do when you eat at a restaurant to reduce your total fat intake as well as total calories? Share ideas with the class. Share ideas with the class.

Linked Diseases Some diseases are more likely to occur when a person has too much stored body fat. They include: Some diseases are more likely to occur when a person has too much stored body fat. They include: Heart Disease Heart Disease Stroke Stroke Obesity Obesity Type II Diabetes Type II Diabetes Some types of Cancer Some types of Cancer