1. FATS

2. Let’s talk about fats
Fats
Functions
Sources
Types
Fats and Health

3. Functions of fat Energy Improves the taste of food
Gives a feeling of fullness
Aids in the absorption of fat-soluble vitamins (A, D, E, and K)
Insulation and protection
Essential fatty acids are required for growth and many body processes

4. Sources of fat Visible Invisible Margarine Butter Oil Meat fats Lard
Egg yolk
Whole milk
Nuts
Bacon
Salad dressing
Cheese
Peanut butter
Ice cream

5. Types of fat
Cholesterol
Triglycerides
Fatty acids

6. Cholesterol Fat-like substance found in all animal cells
Cholesterol has 2 sources: made in liver and from food
Blood cholesterol forms
HDL (“good cholesterol”) – takes cholesterol away from the tissues (physical activity increases HDL)
LDL (“bad cholesterol”) – carries cholesterol to tissues (associated with artery blockage)

7. Triglycerides Storage form of fat
Typically increased in the blood after eating a high sweet diet

8. Fatty acids Unsaturated Saturated Do not increase cholesterol
Liquid at room temperature
Mostly from vegetable fats
Do not increase cholesterol
Trans-fatty acids
Found in vegetable shortening and some margarines
Increase blood cholesterol
Saturated
Solid at room temperature
Mostly from animal fat
Examples: butter, whole milk, bacon, lard, beef, pork, coconut, and palm kernel oil
Increase blood cholesterol

9. Risks for heart disease
Blood cholesterol levels
Saturated fat consumption
High blood pressure
Cigarette smoking
Obesity

10. Oils are not represented on the MyPlate icon, but the Dietary Guidelines provide specific amounts for each calorie level.

11. 2010 Dietary Guidelines for Oils
Calorie Level
Amount of Oils
1,000
3 teaspoons
1,200-1,400
4 teaspoons
1,600-1,800
5 teaspoons
2,000-2,200
6 teaspoons
2,400
7 teaspoons
2,600-2,800
8 teaspoons
3,000
10 teaspoons

12. USDA Dietary Guidelines
Calories from solid fats and added sugars should not be more than
5-15 percent of total calories
solid fats and added sugars (SoFAS)

13. Questions Jackie Walters, MBA, RD, LD
Reference: United States Department of Agriculture 2010 Dietary
Guidelines, September, 2012
Graphics: Microsoft Word
Adapted from materials developed by:
Janet Tietyen, PhD, RD, LD
Extension Specialist for Food and Nutrition
2003
Jackie Walters, MBA, RD, LD
Extension Specialist for Nutrition Education Programs
September 2012
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