1. AGRUPAMENTO DE ESCOLAS DE IDÃES IDÃES, FELGUEIRAS, PORTUGAL
MAKE FATS YOUR FRIENDS
AGRUPAMENTO DE ESCOLAS DE IDÃES
IDÃES, FELGUEIRAS, PORTUGAL

2. FATS (LIPIDS) ARE NOT OUR ENEMIES, they are essential to a healthy diet.
Illustrated by: Angelina Martins (11 years old)

3. A- BIOCHEMICAL FEATURES
diverse group of organic compounds including fats, oils, hormones, and certain components of membranes that are grouped together because they do not interact significantly with water.
FATS
A- BIOCHEMICAL FEATURES

4. A- BIOCHEMICAL FEATURES
Fats have a 3 carbon backbone called glycerol, as well as fatty acid chains (strings of carbon and hydrogen atoms).
A- BIOCHEMICAL FEATURES

5. Various types of fatty acid chains are categorized by how many carbons they have (short, medium and long); by the bonds connecting the carbons in the chain (single - saturated fats; or double bonds - unsaturated fats; and according to their location.

6. A- BIOCHEMICAL FEATURES

7. B- FUNCTION IN THE HUMAN BODY
FATS ARE ENERGY PRODUCING MACRONUTRIENTS.
Illustrated by: Guilherme Faria (11 years old)

8. B- FUNCTION IN THE HUMAN BODY
FIVE FAT FUNCTIONS
B- FUNCTION IN THE HUMAN BODY
1. FATS PROVIDE HEAT, so they are the fuel for our body.
2. FATS INSULATE our body.
Illustrated by: Rui Moreira (11 years old)

9. FATS ARE NOT ENEMIES! WE MUST CHOOSE THE RIGHT AMOUNT OF FAT
PEOPLE WHO LIVE IN COLDER NORTHERN EUROPEAN COUNTRIES NEED FOODS WITH MORE FAT.
PEOPLE WHO LIVE IN WARMER SOUTHERN EUROPEAN COUNTRIES NEED FOODS WITH LESS FAT.
FATS ARE NOT ENEMIES! WE MUST CHOOSE THE RIGHT AMOUNT OF FAT

10. FATS ARE NOT ENEMIES! WE MUST CHOOSE THE RIGHT AMOUNT OF FAT
THE INHABITANTS of the NORTHEASTERN REGION OF PORTUGAL AND THE MOUNTAIN REGION OF SERRA DA ESTRELA MUST INTAKE MORE FAT THAN THOSE OF THE ALGARVE OR THE ISLANDS OF MADEIRA AND AZORES.
FATS ARE NOT ENEMIES! WE MUST CHOOSE THE RIGHT AMOUNT OF FAT

11. FATS ARE NOT ENEMIES! WE MUST CHOOSE THE RIGHT KIND OF FAT
3. FATS ARE A SOURCE OF ESSENTIAL FATTY ACIDS, WHICH THE BODY CAN'T MAKE ITSELF.
FATS ARE NOT ENEMIES! WE MUST CHOOSE THE RIGHT KIND OF FAT
KINDS OF FATS
▪Unsaturated fats
▪Saturated fats
▪Trans fats

12. FATS ARE NOT ENEMIES! WE MUST CHOOSE THE RIGHT KIND OF FAT
 Unsaturated fats:
🠦Are found in plant foods and fish.
🠦These fats are good for the heart.
🠦Are found in salmon, avocados, olives, walnuts, vegetable oils like soybean, corn, and olive oil.
FATS ARE NOT ENEMIES! WE MUST CHOOSE THE RIGHT KIND OF FAT
Illustrated by: Tiago Lopes (11 years old)

13. FATS ARE NOT ENEMIES! WE MUST CHOOSE THE RIGHT KIND OF FAT
😐 Saturated fats:
🠦Are found in meat and other animal products .
🠦 Eating too much of these can raise blood cholesterol levels and increase heart disease .
🠦 Are also found in butter, cheese, palm and coconut oils.
FATS ARE NOT ENEMIES! WE MUST CHOOSE THE RIGHT KIND OF FAT
Illustrated by: Beatriz Gonçalves (12 years old)

14. FATS ARE NOT ENEMIES! WE MUST CHOOSE THE RIGHT KIND OF FAT
😐 Trans fats:
🠦Are found in snack foods, cookies and cakes, fried foods and margarine .
🠦 Trans fats appear in ingredient lists as “hydrogenated" or "partially hydrogenated" oils.
🠦Eating too much of these can raise blood cholesterol levels and increase heart disease .
FATS ARE NOT ENEMIES! WE MUST CHOOSE THE RIGHT KIND OF FAT
Illustrated by: Rita Lopes and Cristiano Pereira (12 and 11 years old)

15. 4. FATS HELP ABSORB SOME VITAMINS, like vitamin A, D, E and K.
B- FUNCTION IN THE HUMAN BODY
4. FATS HELP ABSORB SOME VITAMINS, like vitamin A, D, E and K.
Illustrated by: Inês Silva (11 years old)
These vitamins are fat-soluble, meaning they can only be absorbed with the help of fats.

16. B- FUNCTION IN THE HUMAN BODY
5. FATS PROVIDE THE BUILDING BLOCKS FOR YOUR CELL MEMBRANES AND A VARIETY OF HORMONES.
Illustrated by: Francisco Sampaio (11 years old)

17. C- FOOD PRODUCTS CONTAINING FATS
Foods like nuts, oils, butter, and meats like beef have fats.
Illustrated by: Francisca Silva (11 years old)

18. C- FOOD PRODUCTS CONTAINING FATS
These are sources of healthy fats:
Olives and Olive oil
Coconuts and coconut oil
Butter made from raw grass-fed organic milk
Raw Nuts, such as, almonds or pecans
Organic pastured egg yolks
Avocados
Grass fed meats
Palm oil
Unheated organic nut oils
C- FOOD PRODUCTS CONTAINING FATS
Illustrated by: Cristiana Soares (11 years old)

19. “If you choose the right amount — and the right kind — of fat (…) you've already made fat your friend!”
So fat is
not the
enemy! in