1. Fats and Oils
Chapter 4

2. Learning Objectives List the role/function of fats/oils in the body
Describe digestion and how the body uses fats/oils
Distinguish between saturated, monounsaturated, polyunsaturated and trans fats
List the food sources of various types of fat
Discuss the recommended daily intake for saturated, monounsaturated, polyunsaturated and trans fats
State the current Dietary Guidelines for Americans that relate to fat intake
Evaluate and make recommendations for achieving balanced and healthy intakes of fat in the diet.

3. Learning Objectives Explain the functions of fats in food preparation.
Discuss ways to achieve a healthy balance of fats in recipe modification while maintaining texture and flavor
Compare different kinds of oils and fats
Describe the function, recommendations and food sources of dietary cholesterol
State the relationship of dietary fat to heart disease and obesity
Describe cholesterol, cholesterol intake to heart disease, food sources.

4. How the Body Uses Fats Most concentrated source of energy
9 calories per gram of fat
5 grams, 45 calories per teaspoon of fat/oil
15 grams,135 calories per tablespoon of fat/oil

5. How the Body Uses Fats Primary stored energy is body fat
Carry fat soluble vitamins (A, D, E, K)
Component of cell membranes
Helps in production of hormones and Vitamin D
Body fat protects internal organs and insulates the body against temperature extremes

6. Science of Fat
Lipids include fats, oils, cholesterol, lecithin and other compounds
Generally:
Fats – solid
Oils – liquid
Cholesterol- a sterol
Lecithin – a phospholipid emulsifier

7. Cholesterol Essential to life Functions: Cell membranes Nerve fibers
Necessary to make hormones
For bile to digest food
Transforms to vitamin D with sunlight 7

8. Cholesterol in the Body
HDL = high density lipoprotein
Good cholesterol
Picks up cholesterol and returns it to the liver
Too much polyunsaturated fats decrease HDL
LDL = low density lipoprotein
Bad cholesterol
Deposits fats in artery walls, creates plaque causing atherosclerosis
Increased by saturated fats and trans fats in the diet 8

9. Optimal Serum Cholesterol
Total cholesterol
LDL
HDL
Optimal
Less than 150 mg/dL
Less than 129 mg/dL
Higher than 60 mg/dL
Borderline
mg/dL
mg/dL
mg/dL
High
mg/dL
mg/dL
mg/dL
Very high
500 mg/dL
190 mg/dL or above
40 mg/dL or less 9

10. Cholesterol Sources Made in the body (endogenous)
Amount made influenced by genetics and the fat we eat
Total fat, saturated fat, trans fat increase production of cholesterol 10

11. Cholesterol Sources Dietary cholesterol < 300 mg/day
From diet (exogenous)
Dietary cholesterol < 300 mg/day
Dietary cholesterol < 200 mg/day if high risk for heart disease
Only from animal foods
One egg yolk/day does not raise blood cholesterol level or increase risk for heart disease
No cholesterol in egg white. 11

12. Foods High in Cholesterol
Cholesterol (milligrams per 3 1/2 ounce portion)
Organ meats: Beef brains
Goose or duck liver
Chicken liver
Beef liver
3010 mg
515 mg
345 mg
275 mg
Egg yolks
210 mg (per large egg)
Shrimp
195 mg
Red meats
60 – 80 mg
Poultry
60 – 70 mg
Seafood
90 – 120 mg
Fish
40 – 60 mg
Butter
33 mg/tablespoon 12

13. Structure of Fat Fats in foods usually triglycerides
3 fatty acids joined to glycerol molecule
Fatty acids differ in size (chain length) and saturation

14. Fatty Acid Structures Saturation and Omega

15. Comparing Fats/Oils
All fat/oils combine all three types of fatty acids
Fats are “called” one type
Example:
Canola oil is considered a monounsaturated fat
62% monounsaturated, 32% polyunsaturated, 6% saturated
Butter is considered a saturated fat
56% saturated, 29% monounsaturated, 2% polyunsaturated
See chart, page 71 of text 15

16. Saturated Fats Solid at room temperature Primarily animal fats
Butter, beef, pork, poultry, duck, lard, milk fat
Tropical oils
coconut, palm kernel and palm oil
Tend to increase blood cholesterol, particularly LDL
Increase risk of heart disease 16

17. Monounsaturated Fats Generally healthiest Plant fats/oils Canola Olive
Peanut, peanuts, peanut butter
Avocado
Almond, hazelnut, pistachio
Grapeseed
Do not increase total cholesterol levels or lower HDL cholesterol
Substitute monounsaturated fats for saturated fats
Careful to not ADD additional fat 17

18. Polyunsaturated Fats Plant oils:
Soybean
Corn
Sunflower
Sesame (~ half mono/poly)
Safflower
Cottonseed
Walnuts
Fish and seafood
Also for supplement but not for cooking
Flaxseed
Wheat germ
Rice bran 18

19. Trans Fats Hydrogenation Primarily in processed foods
Restructures molecular form of oils
Cis to trans bond
Stick margarine and shortening
Primarily in processed foods
Firm, creamy, stable
Snack and frozen, creamers, vegan
Small natural amount in beef, butter, milk 19

20. Trans Fats Most harmful form of fat for the heart
Raises LDL (bad) and lowers HDL (good) cholesterol
Read Label for trans fats:
“Trans-free” or “0 grams”
Means .49 grams trans fats or less
Listed as “hydrogenated” or “partially hydrogenated fat” on ingredient list 20

22. Essential Fatty Acids Needed by the body, body can’t make
All polyunsaturated
Keep cell walls flexible
Protect against cardiovascular disease and high blood pressure, promote healthy skin, immune function and aging 22

23. Omega-3 Fatty Acids Alpha-linolenic acids Functions:
Reduce cardiovascular disease
Blood clotting
Promote eye health
Improve arthritis and autoimmune diseases 23

24. Omega-3 Fatty Acids Sources: Fatty fish – 2 + servings weekly
Salmon, herring, mackerel, lake trout, sardines, anchovies, tuna
Grass-fed beef
Plants – walnuts, flax, canola, soybean, wheat germ
Some eggs, milk, margarine, cereals
Plant sources are not as well used as animal sources 24

25. Omega-6 Fatty Acids Linoleic acids Functions: Sources:
Healthy cell membranes, skin, cells
Sources:
Oils
Safflower, grapeseed, walnut, corn oil, soy oil
Soybeans and tofu
Whole grains
Most Americans consume sufficient omega-6 fats in their diet 25

26. Key Guidelines For Fat Intake

27. Key Guidelines Cook with canola or olive oil
Monounsaturated fatty acids
Add or nibble on nuts and seeds
Omega-3 polyunsaturated fatty acids
Feast on fish and seafood
Marine omega-3 PUFA
But beware of mercury, eat a variety of fish and seafood

28. Summary Recommended Intakes
20-35% of total calories from total fat
About grams (2000 calories)
Up to 15% of total calories from monounsaturated
33 grams or less (2000 calories)
Up to 10% of total calories from polyunsaturated
10% or less of total calories from saturated fat
22 grams (2000 calories)
7% of less to reduce the risk of cardiovasuclar disease
The 2010 Dietary Guidelines for Americans, Institute of Medicine, American Heart Association, National Cholesterol Education Program

29. Summary Recommended Intakes of Fat
Trans fat
1-2% of calories or less from trans fats
5 grams or less
Essential Fats
Linoleic acid (AI)
12-17 grams
Linolenic acid (AI)
grams

30. Calculating % Calories From Fat
85 grams total fat, 1860 calories
85 x 9 calories/gram = 765 calories  1860 = 41% of total calories from fat
36 grams saturated fat, 1860 calories
36 x 9 calories/gram = 324 calories  1860 = 17% of total calories from saturated fat

31. Calculating Fat Grams Calorie goal, % fat goal
1600 calories, 25% of calories from fat
1600 x .25 =400 calories  9 calories/gram = 44 grams a day

32. Generally…What To Do……
Type of fats/oils
Choose least saturated fats
Increase monounsaturated
Moderate poly
Lower saturated
Trans fat as low as possible
Add omega 3 when you can
Consider amount

33. Simple Digestion of Fats

34. Protein carrier of digested fats/oils, cholesterol
Unused & trans
to VLDL
To fat stores
EFA, unsaturated, sat fats to cells; unused trans & saturated to liver
HDL picks up plaque,
To liver for disposal.
LDL taken up by
cells
LDL taken up by
blood vessel

35. Fats and Heart Health
High cholesterol and overweight risk factors for cardiovascular disease
Excess fat calories contribute to obesity
Saturated and trans fats increase blood LDL and cholesterol 35

36. Functions of Fat in Foods
Texture: crispy, tender, flaky, chewy and creamy
Adds flavor
Adds aroma
Adds to eating pleasure
Feeling of fullness and eating satisfaction

37. Fat Distribution in Diet

38. Ingredient Guidelines- Proteins
Moderate meat portions
Trim visible fat
Combine high and low fat meats
Use meat fats for flavoring/combine with oils
Use lean meats/cuts
See protein chapter

39. Animal Fat Composition
Saturated fats
Monounsaturated
Polyunsaturated
Chicken fat 30 45 21
Lard (pork fat) 39 11
Beef fat (tallow) 50 42 4
Butter 62 29 39

40. Label Terms….
Lean- Less than 10 grams fat, 4.5 grams saturated and trans combined per 100 grams
Extra Lean- Less than 5 grams fat, 2 grams saturated fat per 100 grams
Wild caught- not farm raised
Grass fed- not grain fed

41. Healthy Meat Prep… Dietary Guidelines- Lean or low fat meats
80% lean vs 90% lean
Check ground meats….
Top round, bottom round
“loin”
Cook using moist methods/grill/broil
Saute, poach, braise
Add flavor by….
Using rubs
Marinades

42. Other Protein Prep Ideas
Egg substitutes or egg whites
Substitute beans/legumes
Use meatless protein products
MyPlate balance to meal
Other ideas….

43. Fats in Foods- Nuts Nuts are high in fat and calories
Fat in nuts is heart-healthy
1 oz beneficial
Most research is on walnuts and almonds
See chart on page 78 43

44. Ingredient Guidelines- Added Fats
Limit added fats to provide flavor and texture
Small amount of flavorful coconut, bacon, pork
Choose least saturated fats
Use flavor infused oils
Use reduced/low fat
Sour cream
Cheese sauces
Cream sauces
Substitute fruit purees, pureed beans

45. Fats Used in Cooking - Seed and Nut Oil
Some are monounsaturated, some are polyunsaturated
Strong flavored oils have big flavor impact with a small amount used
Chinese peanut
Dark sesame
Macadamia
Hazelnut
Walnut oil
Flax and wheat germ oil
Very heat-sensitive
Fragile
Often used as food supplement or spa cooking 45

46. Fats Used in Cooking - Vegetable Oil Spray
Sprays reduce sticking to pans with few added calories
Pump or aerosol sprays
Still adds fat 46

47. Fats Used in Cooking - Butter
Unique taste and mouthfeel
Unsalted preferred
Whipped butter use as spread, not in cooking
Butter preferred over stick margarine
Blends 47

48. Fats Used in Cooking - Margarine
Ingredients: oil, partially hydrogenated solid fats, milk solids, colors, flavors
Different degrees of saturation from hydrogenation
Soft tub- look for trans-free
Stick margarine
Stanol margarines -“heart healthy” 48

49. Cooking with Fat Treat as limited resource
Adjust flavors and textures when reducing fat
Use fats where they contribute most to recipes 49

50. Ingredient Guidelines- Dairy
Use fat free, reduced fat milk and milk products
Blend high fat dairy with low fat dairy
Limit cheese
Use part skim milk cheese
Use less of highly flavored cheeses
See chart on page 78

51. Fats in Foods- Dairy Products-Milk
Per 1 cup
Calories
Fat
(g)
Cholesterol
(mg)
Milk, nonfat 80 5
Milk, low-fat, 1% fat
100 3 10
Milk, 2% fat
120 20
Milk, whole, 3.25% fat
150 8 25
Buttermilk, low-fat 2 51

52. Fats in Foods- Dairy Products
Per 1 cup
Calories
Fat
(g)
Cholesterol
(mg)
Half-and-half
310 28 90
Light cream
700 74
265
Heavy cream
830 89
330
Yogurt, plain, skim
140 5
Sour cream
370 38
100
Ice cream
270 15 60 52

53. Fats Used in Cooking - Solid Shortening
Emulsifiers to stabilize structure of baked goods
Some made with reduced or minimal trans fats
Read labels
dID=315

54. Nutrition Labels Term Description Fat-free Less than .5 grams of fat
Low-fat
3 grams or less of fat
Reduced-fat
At least 25% less than usual product
Light
1/3 fewer calories
50% less fat than regular product