1. FATS
Foods and Nutrition

2. What is fat?
Fat is the most concentrated source of food energy. There are 9 calories per gram which calculates to 125 calories per tablespoon.
Fat is an essential nutrient that provides the body with energy.

3. What is the function of fat?
Carrier for fat soluble vitamins A, D, E and K
Supplies heat and energy
Adds flavor in food
Satisfies hunger
Insulation

4. Fat-Soluble Vitamins Fat soluble vitamins: A, D, E, K
Needed to maintain good health
Foods that contain these vitamins will not lose them when cooked.
The body does not need these every day, so it stores them in the liver when not used.
Use the fat consumed by the body to protect our organs from injury and insulate against shock and temperature changes

5. Cholesterol
Cholesterol is a fat like substance that comes from two sources:
75 % is made by our body
25 % comes from the food we eat;
The food cholesterol comes from animal products such as
milk products,
egg yolk,
chicken and anything that can walk, swim or fly.

6. Cholesterol Types: HDL (good) and LDL (bad)
Cholesterol can't dissolve in the blood. It has to be transported to and from the cells by carriers called lipoproteins.
Low-density lipoprotein, or LDL, is known as "bad" cholesterol.
High-density lipoprotein, or HDL, is known as "good" cholesterol.
Transports essential fatty acids
Needed to produce hormones

7. How much fat should we eat?
Know how many calories you should eat each day.
No more than % of total calorie intake
No more than 7% of total fat should come from saturated fat

8. Is too much fat hazardous?
Yes!
Increases our risk of heart disease
Raises cholesterol (LDL) levels in blood
Leads to overweight (obesity)

9. What are Fatty Acids?
Fatty acids – basic chemical units that make up fat
Types of fats include:
Saturated
Polyunsaturated
Monounsaturated
Hydrogenated/Trans fat

10. Saturated Fats Found in animal sources Solid at room temperature
They raise the LDL and HDL levels of cholesterol in the blood.
Examples include: meat, poultry skin, whole milk, tropical oils, butter, shortening, lard

11. Polyunsaturated Fats Healthier than saturated fats
Essential element in our diet because polyunsaturated fat includes a special family of essential fatty acids (which the human body cannot manufacture for itself) called omega 3 and omega 6 fatty acids.
Found in vegetable oils
Liquid at room temperature
Lowers both the LDL and HDL cholesterol levels in the blood
Examples are mainly in vegetable oils: corn oil, sunflower, sesame soybean, and safflower oil

12. Monounsaturated Fats Found in both animal and plant sources
Liquid at room temperature
Lowers the LDL and raises the HDL levels of cholesterol in the blood – which may lower your risk of heart disease
Examples include: olive oil, olives, avocados, peanuts, canola oil

13. Hydrogenated Fats
Fats made from plant oils which have been heated and pressure-processed through a chemical hardening method to achieve increased plasticity of the liquid oils at room temperature.
Solid or semi solid at room temperature
Raise the LDL (bad) and lower the HDL (good) levels of cholesterol in the blood
Examples include: hard and soft margarine, vegetable shortenings, processed foods such as baked goods

14. Trans fats
Made when manufacturers add hydrogen to vegetable oil – a process called hydrogenation.
Hydrogenation increases the shelf life and flavor stability of foods containing these fats.
Unlike other fats, trans fats are neither required nor beneficial for health.
Raises the LDL (bad) and lower HDL (good) in the blood, which increases the risk of coronary heart disease.
Examples include: vegetable shortenings, some margarines, crackers, cookies, snack foods, and other foods made with or fried in partially hydrogenated oils.