1. FATS

2. What are Fats? Fats: – Source of food energy (calories). – Provide flavor and richness. – Improve texture and tenderness in baked goods. – Regulate Body temperature – Cushion organs – Provide essential nutrients (Omega 3 fatty acids)

3. Types of Fats: Saturated fatty acids: – Ex: butter, cheese, whole milk, poultry, chocolate, coconut, and solid shortenings. Monounsaturated fatty acids: – Ex: Olive oil, canola oil, margarines, and vegetable shortenings. Polyunsaturated fatty acids: – Ex: liquid vegetable oils (safflower, sunflower, corn, cottonseed, and soybean) and salad dressings. Trans fatty acids: – Vegetable oil is hydrogenated to form margarine or shortening.

4. Fats & Health Factors Saturated and trans fats increase the risk of: Coronary artery disease (heart attack or stroke may occur). Blood cholesterol levels. Fats from animal sources: fat on meat, butter, shortening Polyunsaturated fats can: Lower your blood cholesterol levels Fats from plant sources: Olive oil, fish oil, avocados

5. Instead ofTryBest Choice Butter60/40 margarine-butter blendMargarine or reduced calorie margarine Sour creamLite sour creamMock Sour Cream 2 whole eggs1 whole egg plus 2 egg whites4 egg whites, commercial egg substitute, or Homemade Egg Substitute Whole milk2 % milkSkim milk CreamEvaporated milkEvaporated skim milk Cream cheeseLight cream cheeseYogurt Cheese Whipped cream or non-dairy whipped topping Nonfat Whipped Topping Cheddar, Colby, Swiss CheeseCut down on the amount you usually eat Select part-skim mozzarella, reduced- fat natural cheese, farmer cheese, or low-fat processed cheese Cottage CheeseLow-fat cottage cheeseNonfat ricotta or cottage cheese Baking chocolate (1 ounce)3 tablespoons powdered cocoa plus 1 tablespoon cooking oil MayonnaiseLite mayonnaiseHalf cholesterol-free mayonnaise and half nonfat yogurt Salad dressingReduced-fat dressingFat-free dressing Chicken with skinRemove skin after cookingRemove skin before cooking Regular ground beefLean ground beefUse extra lean ground beef or lean ground turkey

6. Cholesterol 101 What is cholesterol? Soft, fat-like substance Functions of cholesterol insulation of nerves forms cell membranes makes hormones