2. FATS WHY DO WE NEED THEM?

3. Fats provide...  A Concentrated Source Of Energy  Dissolves Certain Vitamins  Helps Make Blood Clot  Aids In The Formation Of Hormones  Cushions Bones And Vital Organs Via Fatty Tissue  Makes You Feel Satisfied After Eating

4. Where Do Fats Come From? Meats Dairy Products Fish Certain Vegetables Nuts Oils Chocolate and other sweets

5. THE GOOD FATS UNSATURATED FATS Liquid at room temperature Do not raise blood cholesterol levels May actually protect you from disease.

6. MORE ABOUT GOOD FATS UNSATURATED FATS -come mostly from plant sources: Monounsaturated fats - olive, peanut and canola oils Polyunsaturated fats - safflower, soybean and corn oils Omega-3 fatty acids - fish, green leafy vegetables, nuts, tofu, and canola oil

7. THE BAD FATS SATURATED FATS Solid at Room Temperature examples: fats found in meats lard dairy products such as butter, cheese, ice cream, milk palm oil and coconut oil

8. MORE about BAD FATS Saturated fats increase blood cholesterol, which is a fat-like substance called plaque found lining the arteries. Can damage arteries and increase a person’s risk for heart disease and stroke Increase some cancer risks

9. CHOLESTEROL which is a fat-like substance called plaque found lining the arteries. Needed to make cell membranes, nerve tissue, hormones, aid in fat digestion HDL = Good Cholesterol LDL = Bad Cholesterol

11. THE “UGLY” FATS TRANS FATS Created when liquid vegetable oil is hydrogenated BENEFITS: longer shelf life, less refrigeration – not good for people. Food labels - “partially hydrogenated vegetable oil” or “vegetable shortening

12. MORE of the “UGLY” FATS Trans fats raise your blood cholesterol levels Trans fats can be found in such foods as… margarine, shortening crackers, candy bars, boxed cakes TV dinners, deep-fried french fries

13. Butter or Margarine?? Answer: BUTTER! THE SOFTER THE BETTER!!

14. HOW CAN YOU REDUCE THE FAT IN YOUR DIET 1. Grill or bake meat 2. Cut the fat off meat before you cook it 3. Buy LEAN meat (chicken, fish or LEAN beef) 4. Buy LOW-FAT dairy products (milk, cheese, & ice cream)

15. MORE OF HOW CAN YOU REDUCE THE FAT IN YOUR DIET 5. Use spray butter instead of margarine or butter 6. Eat meat substitutes like beans & rice or tofu 7. Eat smaller portions of foods high in fat 8. Eat low-fat snacks – pretzels, baked chips, fruit or veggies

17. Americans Eat Too Much FAT Fat is very high in calories. We should eat mostly unsaturated fats because they do not clog our arteries. Our total fat intake should be limited to less than 30% of all your calories. If you eat 2,000 calories daily your total fat intake should be limited to 67 grams. We should cut our saturated fat intake to no more than 10% of our diet. Our total saturated fat intake should be no more than 22 grams.