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© Learning Zone Express1
© Learning Zone Express
© Learning Zone Express2
What did you eat yesterday?
• Do you know how much fat was in what you ate?
• Do you know why it’s worth knowing?
© Learning Zone Express
The Lipid Family - FAT
• Two types of lipids:
• Triglyceride – basic fat molecule
• Main component of fatty tissue
• Sterols – found in cell membranes
• Cholesterol
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© Learning Zone Express
Fats - Lipids
• Greasy substance (solid or liquid) do not dissolve in water
• Liquid – also called oils
• Visible fat – easily seen, white portions of meat, butter, margarine, etc
• Invisible fat – cannot be seen, egg yolk, mil, avocados
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Unhealthy fats hide in popular, favorite foods
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If fat is so bad, why eat it? • Helps use and store vitamins
• Provides stored energy• Gives cushion to the body and
organs• Provides insulation• Help you feel full after eating• Makes food taste good • Key: eat small healthy amounts
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The problem with fat:
• It’s fattening.
• It has more than twice the calories of carbohydrates and proteins.
• High fat foods = High in calories (9 calories per gram)
• Americans today:
• “snack” on high fat, processed foods
• Less physical work
• Less time for physical exercise, not burning what is eaten
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Defining “fats”
• Broken into Essential Fatty Acids
• 3 Fatty acids + glycerol = triglycerides
• Saturated - fatty acid that holds all the hydrogen it can (solid at room temp)
• Unsaturated – missing hydrogen (liquid at room temp)
• Monounsaturated – fatty acid missing 1 hydrogen
• Polyunsaturated – fatty acid missing 2 or more hydrogen
© Learning Zone Express9
Types of Essential Fatty Acids
• Monounsaturated Fatty Acids – Olive oil, vegetable oil
• Polyunsaturated Fatty Acids – Sunflower seed oil, canola oil
• Saturated Fatty Acids – meat fat trimmings or lard (no visible meat)
• Trans Fatty Acids – Shortening, margarine
© Learning Zone Express10
Finding the fat in foods
• Serving Size
• Monounsaturated Fat (MUFA)
• Polyunsaturated Fat (PUFA)
• Saturated Fat
• Trans Fat
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Three basic types of fat
Comparison of dietary fats
617 11 21Canola Oil
778 141Safflower Oil
169 57 18Flaxseed Oil
1612 711Sunflower Oil
2913 571Corn Oil
7515 91Olive Oil
2315 8 54Soybean Oil
4743 91Lard
2868 31Butterfat
791 2Coconut Oil
1927 54Cottonseed Oil *
3951 10Palm Oil *
4819 33Peanut Oil *
Saturated Fat Monounsaturated Fat Alpha-Linolenic AcidOmega-3 Fatty Acid
Linoleic Acid Omega-6 Fatty Acid
Polyunsaturated Fat
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Recommended daily intake of fat
Calorie intake and fat limits
.
.
.
1600 53 18
.
.
1600 53 18
2000 67 20
2200 73 24
2500 83 28
2800 93 31
3000 100 33
.
.
.
1600 53 18
2000 67 20
2200 73 24
2500 83 28
2800 93 31
3000 100 33
.
.
.
1600 53 18
2000 67 20
2200 73 24
2500 83 28
2800 93 31
3000 100 33
.
.
.
1600 53 18
2000 67 20
2200 73 24
2500 83 28
2800 93 31
3000 100 33
.
.
.
1600 53 18
2000 67 20
2200 73 24
2500 83 28
2800 93 31
3000 100 33
Total Calorie Intake
Limit on Fat (grams)
Limit on Saturated Fat
(grams)
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Unsaturated fats (“healthier fats”) are easy to identify
• Vegetable based
• Liquid at room temperature
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Oils (serving size is 1 teaspoon pure fat)
Notice that just 1 teaspoon of oil is considered a serving size. Typical salad dressings have 1 tsp of oil in a tablespoon, so if you put 1/4 cup of dressing on your salad (4 tablespoons) you are eating 4 servings of fat.
• Olive oil• Canola oil• Peanut oil
Sources of Monounsaturated fats – healthier fats
• Sesame oil• Walnut oil• Flaxseed oil (should be consumed
raw and not used in cooking)
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Other healthier sources for fat Notice the small serving sizes!
Nuts serving size 1 ounce
Macadamias (2-3). .
Hazelnuts (5) Pumpkin seeds (47) Cashew butter Black olives (8)
15 grams
Pecans (5 halves)Ground flaxseed
(1 tbsp.)Natural peanut butter -
non hydrogenated Green olives (10)
15 grams
Almonds (7)Sunflower seeds
(3 tbsp.)Tahini / sesame paste
(2 tsp.)
Cashews (6)Sunflower seed butter
(2 tsp.)
Pistachios (17)
Brazil nuts (2)
Pine nuts (50)
Nuts serving size 1 ounce
Seeds serving size 1 ounce .
Macadamias (2-3)Sesame seeds
(1 tbsp.)
Hazelnuts (5) Pumpkin seeds (47) Cashew butter Black olives (8)
15 grams
Pecans (5 halves)Ground flaxseed
(1 tbsp.)Natural peanut butter -
non hydrogenated Green olives (10)
15 grams
Almonds (7)Sunflower seeds
(3 tbsp.)Tahini / sesame paste
(2 tsp.)
Cashews (6)Sunflower seed butter
(2 tsp.)
Pistachios (17)
Brazil nuts (2)
Pine nuts (50)
Nuts serving size 1 ounce
Seeds serving size 1 ounce
Butters serving size 2 tbsp.
Macadamias (2-3)Sesame seeds
(1 tbsp.)Almond butter
Hazelnuts (5) Pumpkin seeds (47) Cashew butter Black olives (8)
15 grams
Pecans (5 halves)Ground flaxseed
(1 tbsp.)Natural peanut butter -
non hydrogenated Green olives (10)
15 grams
Almonds (7)Sunflower seeds
(3 tbsp.)Tahini / sesame paste
(2 tsp.)
Cashews (6)Sunflower seed butter
(2 tsp.)
Pistachios (17)
Brazil nuts (2)
Pine nuts (50)
Nuts serving size 1 ounce
Seeds serving size 1 ounce
Butters serving size 2 tbsp.
Other
Macadamias (2-3)Sesame seeds
(1 tbsp.)Almond butter Avocado (2 tbsp.)
Hazelnuts (5) Pumpkin seeds (47) Cashew butter Black olives (8)
15 grams
Pecans (5 halves)Ground flaxseed
(1 tbsp.)Natural peanut butter -
non hydrogenated Green olives (10)
15 grams
Almonds (7)Sunflower seeds
(3 tbsp.)Tahini / sesame paste
(2 tsp.)
Cashews (6)Sunflower seed butter
(2 tsp.)
Pistachios (17)
Brazil nuts (2)
Pine nuts (50)
© Learning Zone Express16
Some vegetable fats have extra nutritional value – Omega 3• Soybean oil
• Canola oil
• Flaxseed oil
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• Corn oil
• Safflower oil
• Sesame seed oil
• Soy oil
• Sunflower seed oil
Polyunsaturated Fatty Acids (PUFAs) are theother type of liquid fat
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• Mackerel
• Lake Trout
• Herring
• Salmon
• Tuna
• Sardines
This kind of fat can be good for your brain, your heart, your joints, your skin and more.
Fish and seafood fats have a bonus type of fat - Omega 3 Fatty Acids
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Saturated fats look different than unsaturated ones
They tend to be solid at room temperature.
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Hydrogenated oils (manufactured)
Trans fatty acids =Trans fat =
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What makes trans fat unhealthy?
• Trans fat clogs arteries by your heart and in your brain.
• Trans fat may damage cells in the body.
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The danger of too much fat
Too much fat makes you fat.
Cross-section of body showing layer of fat between skin and organs.
© Learning Zone Express23
Limit intake of unhealthy fats
Trans fats are in baked goods and packaged bakery items.
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Saturated fats
Vegetable
HydrogenatedPartially
hydrogenatedFried
Foods
Palm ShorteningDeep-fried
foods
Palm kernel MargarinePan-fried
foods
Coconut
Fats used in packaged
baked goods like cookies
and crackers
Pies
Meats Dairy
Chicken Milk
Turkey Cream
Beef Butter
Pork Cheese
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Which plants contain saturated fats? Two words: Tropical and Chocolate
HydrogenatedPartially
hydrogenatedFried
Foods
ShorteningDeep-fried
foods
MargarinePan-fried
foods
Fats used in packaged
baked goods like cookies
and crackers
Pies
Meats Dairy
Chicken Milk
Turkey Cream
Beef Butter
Pork Cheese
Vegetable
Palm
Palm kernel
Coconut
© Learning Zone Express26
Which do we eat more of:
Trans fat? Saturated fat? Saturated fat!
Saturated - Four to five times more!
© Learning Zone Express
Fat Digestion
• Takes a complex series of steps
• Mainly digested in small intestine
• Gallbladder releases bile made in the liver that helps digest fats into fatty acids
• Fatty acids are then absorbed into the blood stream
• Some triglycerides join with protein to make a lipoprotein
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© Learning Zone Express
Cholesterol
• Fatlike substance in cells
• Helps digest fat, build cells, make vitamin D and hormones
• Too much is linked to heart disease
• Animal products are the only food source
• LDL – low density lipoprotein – “bad” – build up in arteries
• HDL – high density lipoprotein – “good” – picks up LDL and takes it to liver to get rid of as waste
• Your body as you age, naturally makes your own
• Be careful of food sources, high fat = allows your body to make more cholesterol
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© Learning Zone Express
Lipid Panels:
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Does eating out mean eating more fat?
Usually yes!
© Learning Zone Express31
Get a low fat game plan
Think it through:
• Does the food seem to be high in fat? What type of fat?
• Is the fat solid or liquid at room temperature?
• How much fat is used to make the food?
• Can I substitute something else for fat and still get great flavor?
© Learning Zone Express32
When in doubt, check the fat content!
Corn dog Fried chickenCandy bar –
MoundsCheeseburger
and fries Salad
Fatty Meat – saturated fat
Meat – saturated fat in skin and just underneath skin
Cocoa – saturated fat
Coconut – saturated fat
Fatty Meat – saturated fat
Cheese – saturated fat
Lettuce, tomatoes, vegetables –
no fat
More cooking fat is absorbed
because of the breading
More cooking fat is absorbed
because of the breading
Coating, palm oil to create hard
chocolate shell – saturated fat
Grilled with commercial “oil
blend” – trans fat
Bacon, cheese – saturated Seeds –
unsaturated
Cooking oil – unsaturated fat
Cooking oil – shortening or lard
French fries, commercial “oil blend” –
trans fat
Salad dressing – saturated and unsaturated fat
Corn dog Fried chickenCandy bar –
MoundsCheeseburger
and fries
Fatty Meat – saturated fat
Meat – saturated fat in skin and just underneath skin
Cocoa – saturated fat
Coconut – saturated fat
Fatty Meat – saturated fat
Cheese – saturated fat
More cooking fat is absorbed
because of the breading
More cooking fat is absorbed
because of the breading
Coating, palm oil to create hard
chocolate shell – saturated fat
Grilled with commercial “oil
blend” – trans fat
Cooking oil – unsaturated fat
Cooking oil – shortening or lard
French fries, commercial “oil blend” –
trans fat
Corn dog Fried chickenCandy bar – Mounds™
Fatty Meat – saturated fat
Meat – saturated fat in skin and just underneath skin
Cocoa – saturated fat
Coconut – saturated fat
More cooking fat is absorbed
because of the breading
More cooking fat is absorbed
because of the breading
Coating, palm oil to create hard
chocolate shell – saturated fat
Cooking oil – unsaturated fat
Cooking oil – shortening or lard
Corn dog Fried chicken
Fatty Meat – saturated fat
Meat – saturated fat in skin and just
underneath skin
More cooking fat is absorbed
because of the breading
More cooking fat is absorbed
because of the breading
Cooking oil – unsaturated fat
Cooking oil – shortening or lard
Corn dog
Fatty Meat – saturated fat
More cooking fat is absorbed
because of the breading
Cooking oil – unsaturated fat
© Learning Zone Express33
Fat consumption is a major health issue in the United States
Nationwide, the average person is likely to be at least 15 percent over their ideal weight.
Ages 14-15
HeightMin.
WeightMax.
Weight
4’ 0” 45 105
4’ 4” 54 105
4’ 8” 63 124
5’ 0” 74 143
5’ 2” 80 153
5’ 4” 87 163
5’ 6” 93 173
5’ 8” 99 184
5’ 10” 105 194
6’ 0” 110 203
Ages 16+
HeightMin.
WeightMax.
Weight
4’ 8” 70 148
5’ 0” 79 162
5’ 2” 85 171
5’ 4” 91 180
5’ 6” 97 191
5’ 8” 103 202
5’ 10” 110 213
6’ 0” 115 224
6’ 2” 122 234
6’ 4” 130 24515% - 19% 20% - 24%
25% - 29% 30% - 34%
© Learning Zone Express34
American Heart Association Recommendations
Healthy foods with limited fats:
• Eat a variety of fruits and vegetables.
• Eat a variety of grain products, including whole grains.
• Eat fish at least twice a week.
• Include fat-free and low-fat milk products, legumes (beans), skinless poultry and lean meats.
• Choose fats and oils with 2 grams or less saturated fat per tablespoon, such as liquid and tub margarines, canola, corn, safflower, soybean and olive oils.
© Learning Zone Express35
Look for ways to limit fats and make healthy food choices
• It’s your body make it better than great.
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Want more?
Find your ideal weight for your height at: http://www.kidshealth.org/teen/food_fitness/dieting/weight_height.html
Calculate what it takes to build your own “healthy body”: http://www.dietitian.com/ibw/ibw.html
The fat content of 1000 foods at: http://www.caloriecountercharts.com/
Set your goals. Chart your food intake. Measure your calories burned per day. Free at Fitday.com: http://www.fitday.com/WebFit/SignUp.html
© Learning Zone Express37
What Did You Learn?
1. Describe two ways to determine whether the fat in a food is healthy or unhealthy.
A. Check for saturated fat or trans fat on the label or look at the food to see if the fat is solid or liquid at room temperature.
2. Name the four types of Fatty Acids.
A. Monounsaturated Fatty Acids, Polyunsaturated Fatty Acids, Saturated Fatty Acids, Transfatty Acids.
3. What food is a good source for Omega 3 Fatty Acid?
A. Cold water fish (mackerel, herring, salmon), soybeans (tofu), walnuts
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What Did You Learn?4. What are some healthy things fatty acids do for the body?
A. Some answers include: energy, healthy skin, normal cell growth, transportation for vitamins A, D, E, K; and a cushion for vital organs such as the heart and liver.
5. What causes fat to collect in the body and make people overweight?
A. Fat has twice the calories per gram as carbohydrates and proteins. People become overweight when they take in more calories than they burn.
6. How can students make healthier food choices with less fat content?
A. Acceptable answers include: Read packaged food labels and avoid trans fats and saturated fats. Find out how many grams of fat per day is recommended for your target body weight and use that number to estimate the amount of fat that is healthy for you to eat each day. Eat more fresh foods and fewer fried or packaged foods as these tend to have a higher fat content. Stay active to stay healthy.
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Activity 1 What are some choices that would be easy to make
to reduce unhealthy trans fats or saturated fats in your diet? Let’s brainstorm in teams of 3-4. Write down the top four ideas on half sheets of paper. In 10 minutes we will put them on the board and I believe you will have discovered a good list of healthy eating choices: Some potentially healthy answers:• Choose fresh foods instead of processed and packaged
foods. • Reduce fried foods.• Use less cooking oil or substitute something else. • Choose lean meats. • Drink skim instead of whole milk.• Reduce the portion sizes.
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Activity 2
Keep a food diary Make it personal: Write down what you had for
a main meal in the last 24 hours. Then identify the types of fat in the foods and approximately how much fat was in them.
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Activity 3
• Cookies: Trans fat or hydrogenated fat• Doughnuts: Trans fat or hydrogenated fat• Peanuts: Monounsaturated fat• Corn oil: Polyunsaturated fat• Shortening: Trans fat or hydrogenated fat• Bacon: Saturated fat• Steak: Saturated fat• Chocolate Candy with coconut: Saturated fat• Olive oil: Monounsaturated fat• Salmon filet: Unsaturated and Omega 3 fatty acids
• Corn dog: Saturated fat, trans fat
• Cookies:• Doughnuts:• Peanuts:• Corn oil:• Shortening:• Bacon:• Steak:• Chocolate Candy with coconut:• Olive oil:• Salmon filet:• Corn dog:
Identify the fat in common foods
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Activity 4 Find out the ratio of healthy/unhealthy fats you are
consuming. What’s in your bag?
Check out the snacks that you have with you right now.
Every package of food is required to include fat content information on the label. The label also states the serving size. Take 10 minutes and write down the fat content, fat source and servings per container of a snack you have with you or a wrapper from a recent snack.
Homework:
Alternate #1 Bring your favorite snack package to class tomorrow along with a listing of the fat content, fat source and servings per package.
Alternate #2 Read the label on every package of food you buy or eat for one day (or for the remainder of the day) and list your own intake of fatty acids by type.)
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Activity 5 Project: Develop a profile for yourself on
healthy fat consumption:
1. Visit one of the websites on your handout for more information.
2. Figure out your own BMI and set a goal for reaching your ideal BMI range.
3. Create an 8-12 week plan for healthy eating and exercising to reach that goal.
4. List 3-5 specific changes to your diet that involve fat consumption.
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Quiz1. Name the four types of fats.
A. Monounsaturated, polyunsaturated, saturated, trans fats
2. Name two health problems that can be made worse by consuming too much fat?
A. Diabetes and heart problems
3. Name three foods that should be eaten more often to improve health.
A. Fruits and vegetables, whole grains, fish, fat-free and low-fat milk products, legumes (beans, skinless poultry and lean meats.
4. List one food that represents each kind of fat
A. Steak = saturated fat Vegetable oil = polyunsaturated fat, shortening = trans fat, nuts = monounsaturated fat
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Quiz5. Describe a “fat fact” that you found surprising (2-3
sentences)
A. Small serving sizes, calories per fat gram, amount of fats consumed in one day, etc.
6. List 3-4 eating changes that could reduce your unhealthy fat intake and improve your own eating habits?
A. Read labels and choose healthier fats, reduce portion sizes, choose different fats for cooking, etc.
7. Describe 3 important pieces of information that can be found on packaged food labels.
A. Total calories, serving sizes, types of fat, etc.