1. Fats
Is important to our diet but the kind of fat is important and the amount

2. Saturated fats Found in foods made from animal products
Solid at room temperature
Must be limited because they can clog the arteries
…leads to strokes, heart problems
Found in meat, butter, cheese, palm oil, ice cream, hot dogs and whole milk
Limit this to 12 to 16 grams per day

3. Monounsaturated and Polyunsaturated fats
Liquid fat at room temperature
Comes from plants
Monounsaturated
Found in canola, soybean, olive oil
Monounsaturated fats beneficial as it improves HDL( Good) Cholesterol and lowers LDL (bad) Cholesterol
Polyunsaturated
Found in corn, sunflower and soyabean oil, walnuts fishes (salmon, herring)

4. Trans Fats Found in many baked goods
Vegetable oils are hydrogenated (hydrogen added to plant oil by heating)…raises LDL and lowers HDL
Avoid foods that have hydrogenated oils
Eg cookies, cakes crackers, chips, bread

5. Omega -3 Fatty Acids
Found in some fish: Salmon, trout, halibut, herring and sardines
Eat fish 2-3 times a week
Also in plants like walnuts, walnuts, flax seed, soybeans

6. Work out how much fat calories per day
2,000 x 0.35 = _____________Total fat calories per day
__________ x 0.07 = _____________ Saturated fat calories per day
Teenage girls need between 1,600 and 2,400 calories per day. Girls under 14 can eat 1,600 to 2,200 calories, while girls between 14 and 18 can eat 1,800 to 2,400, depending on their body composition and activity level. The average for girls between 14 and 18 years of age is about 2,000 calories per day. Read more: 

7. Cholesterol Fat particles carried in the blood stream
Lipoproteins carry cholesterol and triglycerides to and from cells in the body
LDL (Low density lipoproteins) …circulates cholesterol in the blood and this builds up on artery walls (atherosclerosis), restricting blood flow
HDL ( High density lipoproteins) – carries cholesterol to the liver so it does not do any harm
Limit cholesterol to 300mg per day
Oatmeal lowers cholesterol
Foods from soybeans, salmon, mackerel, herring

8. Triglycerides
Fats found in the body by any unused calories being converted to triglycerides and stored as fats…important for health but keep below 150
Exercising and not over eating would reduce triglyceride levels