1. Fats

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

3. SATURATED FATS A fat that tends to be solid/thick at room temperature
examples:
Lard, ice cream, butter, cheese, steak, milk
palm oil and coconut oil

4. A fat that tends to be liquid at room
UNSATURATED FATS
A fat that tends to be liquid at room
temperature
Olive oil
Peanut oil
Vegetable oil

5. Come mostly from plant sources:
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

6. UNSATURATED FATS Olive oil Avocado oil Nut oil Saturated fat
Less processed (better)
More processed (less health)
Olive oil
Avocado oil
Nut oil
Saturated fat
coconut oil
Butter, lard
Seed and vegetable oils
Soybean Oil
Corn Oil
Cottonseed Oil
Canola Oil
Sunflower Oil
Sesame Oil
Safflower Oil

7. WHY DO WE NEED THEM?

8. Eating FATS helps… balance your blood sugar
decrease your risk of heart disease and type 2 diabetes
improve your brain function
powerful anti-inflammatories
may lower your risk of arthritis, cancer, and Alzheimer’s disease

9. Fat in your body… 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

10. Trans Fats Created when liquid vegetable oil is hydrogenated
Food labels - “partially hydrogenated vegetable oil” or “vegetable shortening

11. Trans fats are Terrible
Trans fats raise your blood cholesterol levels
margarine, shortening
crackers, candy bars, boxed cakes
TV dinners, deep-fried french fries

12. Processed Food usually packaged in boxes, cans or bags
needs to be processed extensively to be edible
not found in nature
often contain additives, artificial flavorings and other chemical ingredients

13. CHOLESTEROL

14. HOW CAN YOU REDUCE THE TRANS FAT IN YOUR DIET
Avoid anything fried or battered. Avoid
margarine and shortening and package products (processed foods)
2. Eat more whole foods like fruit, vegetables, nuts, beans, meat.
3. Use olive oil or butter instead of margarine.
4. Read food labels (avoid partially hydrogenated items)
5. Eat smaller portions of food.