Fat 101 Fat is a necessary part of the diet Fat is one of the most concentrated source

of energy in our diets

Other Energy Sources…

•Carbohydrate

•Protein

Which contains more calories?

A teaspoon of sugar, or…

16 calories

A teaspoon of butter

36 calories

Fats are almost double the calories and too many can cause weight gain.

The Benefits of Fat in Our Diets

Some fat in our diet helps us absorb certain vitamins – Fat Soluble Vitamins

Fats are a source of energy Fat supplies heat and organ protection Help us feel satisfied and cause us to feel full

longer Some types provide essential fatty acids Adds Flavor and texture to food Helps with brain development and function

in developing babies and infants

D

A EK

Potential Negative Effects of Fat

Eating too much of some types of fats can increase our risk for: heart disease, diabetes, and certain types of cancer.

Some fats increase LDL “bad” cholesterol.

Too much fat may lead to weight gain –obesity.

Visible Fats

Fat that you can see

Butter Oils Fat and marbling in meats

Invisible Fats

Fats inside foods that are not obvious or visible to the eye.

Avocados Olives Milk Pastries

Types of Fat

Solid Fat Saturated (fatty acids) Hydrogenated –Trans fat (fatty acids)

Liquid Fat (Oil) Unsaturated (fatty acids)

Shortening

SOLID FAT Solid at room temperature Saturated Fatty Acids Full of Cholesterol Limit your consumption!

Sources: Animal products Animal fat: lard, butter,

high-fat meats, poultry skin

Shortening, margarine Exception: Palm and

coconut oil

Hydrogenated Fat Hydrogenation is the process where

Hydrogen (H) atoms are added to a liquid fat to make it a solid fat (such as margarine).

Trans Fats are formed in the hydrogenation process.

HH

H

This process helps foods stay fresh on the shelf longer.

+

Cholesterol :Fat like substance found in every cell of

the body Part of skin tissue Transports essential fatty acids Needed to produce hormones The body makes all it needs It is present in anything that can walk,

swim or fly! 2 types: HDL = Good (H is healthy)

LDL = Bad (L is Loser)

Problems with Cholesterol…

a diet high in cholesterol and saturated fats can increase the blood cholesterol level in many people and cause a risk of heart disease.

Atherosclerosis: plaque build up in the arteries risking a stroke or heart attack.

LIQUID FAT = OILS

Liquid at room temperatureHeart Healthy & Cholesterol free2 types:

• Monounsaturated• Polyunsaturated

Sources: Plants Fish Nuts

Different kinds of oils….. Common Cooking

Oils:• canola oil • corn oil • cottonseed oil • olive oil • safflower oil • soybean oil • sunflower oil • Sesame oil

Other Sources of Oils:

• nuts • olives • some fish • avocados• mayonnaise, salad

dressings, soft tub margarine (no trans fats)

Fatty Acids: Chemical building blocks for fats

and oils

1. Saturated2. Polyunsaturated3. Monounsaturated

Saturated Fatty Acids… Saturated fats tend to be waxes or greasy

solids. Acceptable but use sparingly Raises good cholesterol (HDL ↑) and raises

bad cholesterol (LDL ↑) Sources:

• Main sources of saturated fat are from animal products: red meat and whole-milk dairy products, including cheese, sour cream, ice cream and butter

• coconut oil, cocoa butter

Polyunsaturated Fatty Acids…

Acceptable but use sparingly

Lowers good cholesterol (HDL↓) and lowers

bad cholesterol (LDL↓) Sources:

• Oils: corn, cottonseed, safflower, soybean, and sunflower oil

• Soft (tub) margarine, mayonnaise, salad dressings

• Walnuts, sunflower seeds• Fish

Monounsaturated Fatty Acids…

Best for your body

Raises good cholesterol (HDL↑)

and lowers bad cholesterol (LDL↓) Sources:

• Canola, olive, and peanut oils • Avocado• Almonds, cashews, pecans, and

peanuts • Sesame seeds

Men = 30–60 gramsWomen = 20–40 grams

How Much Fat Do We Need?

Excess fat will be stored as adipose tissue (body fat)

How Much Oil? 6 teaspoons (or 2

Tablespoons) per day for 2,000 calorie level.

Serving Size: 1 tsp soft margarine (trans

fat free) or vegetable oil 1 Tbsp low-fat mayo 2 Tbsp light salad dressing

2 tsp of oil: 1 Tbsp regular salad

dressing

3 tsp of oil (1 Tbsp) : 1 oz of nuts OR ½ avocado

Can you Find the fat in your food?

Read the label!!!!!Do the math and Make lower fat food choices!!!!

Fat grams X 9 ÷ Total calories X 100 = % of calories

from fatSonic Corn Dog

Calories:330Fat: 20 grams

% calories from fat: 54%

Choosing a Spread Butter or Margarine?

Product 1 Tablespoon

Total Fat

Saturated Fat

Trans fat

Combined Saturated and Trans

Fats

Cholesterol (mg)

Butter 11 g 7.2 g (35% DV)

0.3 g 7.5 g 31mg

Stick Margarine

11 g 2.1 g (10% DV)

2.8 g 4.9 g 0

Soft tub margarine –Trans fat

Free

6.7 g 1.2 g(5% DV)

0 1.2 g 0.1 mg

Margarine in the bottle

0.4 g 0.1 g (0% DV)

0 0.1 g 0.2 mg

The Bottom Line on Fats & Oils

We need some oils for good health. Choose a vegetable oil or soft margarine in

place of butter or animal fats. Limit fat intake to recommendations Eat fried foods and commercial baked goods

in moderation. Choose leaner meats and low-fat dairy

Check Nutrition labels to stay within your limits!!!