1. FATS

2.  Fats: an essential component of the diet needed for: energy vitamin absorption hormone production protection of vital organs  Each gram of fat provides 9 Calories

3.  Typically solid at room temperature  Found in animal sources: red meat and dairy  Plant sources: coconut oil, palm oil

4. LONG-CHAIN SATURATED FATTY ACIDS STEARIC ACID  Named for carbon chain in their molecular structure  Includes palmitic acid, lauric acid, myristic acid  Raise blood cholesterol levels  Also a long-chain SFA  Shown to have no effect on blood cholesterol levels  Found in cocoa butter, milk, meat

5.  High levels found in Soybean oil Corn oil Canola oil Safflower oil Nuts and seeds Fatty fish  Salmon  Herring

6.  Omega-3 and Omega-6 polyunsaturated fatty acids  Body cannot add double bonds Must be consumed in the diet  Balance the consumption between the two Ratio of Omega-6 to Omega-3

7. OMEGA 3OMEGA 6  Linolenic acid Converted to eicosapentanoic acid (EPA) and docosahexaenoic acid (DHA) Anti-inflammatory effect  Found in: flaxseed, canola oil, walnuts, salmon, cod  Linoleic acid Converted to arachidonic acid Important for immune system function Pro-inflammatory effect  Very prevalent in American diet: Corn oil, soybean oil, peanut oil, eggs, dairy

8.  Liquid at room temperature  Come from plant sources Nuts and seeds Flaxseed oil, olive oil, canola oil Avocado

9.  Come from process of hydrogenation: converting double bond in polyunsaturated fats to a single bond  Process provides foods with longer shelf life  USDA now requires trans fat to be listed on Nutrition Facts label Donuts fried in hydrogenated fats were a major source of trans fats – most processors have changed their formulas to reduce trans fats in their products

10.  Foods labeled ‘0 grams trans fat’ may still contain trans fat  Look for ‘partially hydrogenated’ oil on food labels to identify if that food product contains trans fat.  For amount consumed look at serving size

12.  Select lean cuts of meat  Select low fat dairy products  Include fish or poultry in your menus  Use butter and margarines sparingly  Balance fat intake: vary your oils Fat composition differs between each

13.  Recommend no more than 30% of calories from fat in the total diet  No-fat diets are unhealthy – especially for children and teens  Use a variety of fats in moderation to achieve healthy balance Butter and margarines Vegetable oils Food sources (nuts, fish, flaxseed)