1. ◦ Summarize the role of fats in the diet and suggest ways to eat fat ◦ In moderation.

2.  Lipids ◦ A family of chemical compounds in every living cell ◦ Includes  Triglycerides  Sterols

3.  Triglycerides ◦ Structure  Fats – solids at room temp  Oils – liquids that don’t dissolve ◦ Form  Visible – white stuff around meat, butter, etc  Invisible – in an egg yolk, nuts, whole milk, avocados

4.  Body can store fat in the Adipose cells, so quantity is something to watch out for.

5.  Helps body absorb vitamins A,D,E, and K  Provides reserve energy  Create body fat to cushion organs and bones  Creates insulation  A component of all cell membranes  Is slowly digested, helping you feel full longer We like it in our food because it provides flavor and textures (moisture, tenderness, crispiness).

6. Triglyceride= 3 (Tri) fatty acids + glycerol  A fatty acid is a chemical structure that forms a fat

7.  Fatty acids contain hydrogen. ◦ If the fatty acid contains all of the hydrogen it can chemically hold it is called saturated ◦ If only one hydrogen is missing – mono unsaturated fatty acid ◦ If more than one hydrogen is missing – poly unsaturated fatty acid

8.  The body can’t make them, but needs them  Example – linolenic acid, also called “omega-3 fatty acid ◦ May lower risk of heart disease ◦ Found in fish oils, flax and walnuts

9.  When fatty acids join with protein they form lipoproteins – travel packages – a transportation compound

10.  Present in all body cells and essential for many body functions  Too much is linked to heart disease  Your body makes all you need  Foods from animal sources contain cholesterol and can contribute to an excess amount  You should eat less than 300 milligrams a day

11.  Most Americans get most of their proteins from plant sources.  Proteins are found only in animal sources such as meat, poultry, fish, eggs, and dairy products.  Proteins are a part of every cell in the body  and they are found in all tissues and organs.  Protein energy malnutrition (PEM) is a leading form of malnutrition in the world, especially among children.

12.  Cholesterol, like some fats, is transported through the bloodstream in 2 types of liproprotein travel packages ◦ LDL ◦ HDL

13.  Low Density Lipoprotein ◦ Carries cholesterol through the body, but can cause a build up in artery walls ◦ Increases risk of heart disease and stroke

14.  High Density Lipoprotein ◦ Picks up excess cholesterol and takes it to the liver for excretion ◦ A good indicator in blood tests

15.  Not only does fat in foods contain cholesterol, but it also fuels cholesterol production in the liver.

16.  Foods with saturated fat raise the LDL levels (fatty meats, poultry skin, whole milk, coconut oil, palm oil)  Foods with polyunsaturated fats help lower LDL cholesterol (corn oil, soybean oil, safflower oil, seafood)  Foods with monounsaturated fats help lower LDL and raise HDL (olives, olive oil, avocados, nuts, peanut oil, canola oil)

18.  When it is hydrogenated ◦ The missing hydrogen is added to the unsaturated fat, increasing saturation. ◦ Examples, shortening and margarine ◦ Hydrogenation forms “trans” fatty acids  Increases LDL and lowers HDL  Act like saturated fat

19.  Most Americans eat too much fat and the wrong kinds, leading to ◦ Increased heart disease and cancer ◦ High calorie meals and obesity

20.  Less than 100 grams  20-25% of your total calories  Each gram of fat = 9 calories  Trans fat + saturated should be less than 10% of your total calories

21.  ½ breast of roasted chicken with skin = 8 grams of fat (2 grams are saturated fat) ½ breast of fried chicken with skin = 18 grams of fat (5 grams are saturated) KFC Large Popcorn Chicken= 35 grams of fat (6 grams are saturated fat)

22.  Read labels carefully – fat free and low fat foods may still give excess calories  Eat plenty of fruits, veggies and whole grains  Choose fat free or low fat dairy, yogurt and cheese  Remove skin from chicken and turkey  Choose lean cuts of meat. Trim off and drain off fat

23.  Choose lean ground beef or ground turkey  Watch portion sizes  Choose fish instead of meat  Limit fried foods  Add fewer fats at the table ◦ Example – 1 T sour cream has 2 g. saturated fat  Look for margarine or other processed foods that are free of trans fats  Eat high fat desserts only occasionally with small servings

24. Answer questions 11-20 on study sheet. You may use your powerpoint notes or the text.