1. FAT IS. The most CONCENTRATED source of food energy. There are 9 calories in every gram of fat. EAT SPARINGLY from the Fats & Oils Food Group

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1 Fats

2 1. FAT IS The most CONCENTRATED source of food energy There are 9 calories in every gram of fat EAT SPARINGLY from the Fats & Oils Food Group

3 Fats that are LIQUID at room temperature are called OILS. Examples: vegetable oil, canola oil, olive oil, etc.

4 Fats that are Firm at room temperature are called Solids Examples: lard, butter, shortening, etc.

5 2. CHOLESTEROL IS a. Cholesterol is NOT fat. b. It is a FAT-LIKE substance present in all body cells c. ESSENTIAL for body processes and manufactures in the liver d. It contributes to the DIGESTION OF FAT and the skin s production of VITAMIN D. e. Adults MANUFACTURE all the cholesterol they need, mostly in the liver. a. All animals produce cholesterol a. Never found in plants

6 3. CHOLESTEROL IN FOODS: If you eat any animal product including MEAT, POULTRY and FISH, you will be consuming unneeded cholesterol. Foods high in cholesterol are: Egg Yolks Liver / Organ Meats Some Shellfish

7 LDL s & HDL s A certain amount of cholesterol CIRCULATES in the blood. It does not float through the bloodstream on its own, but in chemicals packages called LIPOPROTEINS. There are two major kinds of lipoproteins LDL: Low-Density Lipoprotein HDL: High-Density Lipoprotein

8 LOW-DENSITY LIPOPROTEINS: LETHAL a.take cholesterol FROM The LIVER to wherever it is needed in the body b.if too much LDL cholesterol is circulating, the EXCESS amounts of cholesterol can BUILD UP on artery walls. c.this buildup INCREASES the risk of HEART DISEASE or STROKE. Thus, LDL cholesterol has come to be known as BAD CHOLESTEROL.

9 LDL s Lethal When LDL s have too much cholesterol to cart around, it builds up in the arteries and starts to clog them up. If you have too many LDL s it causes problems

11 HIGH-DENSITY LIPOPROTEINS: HEALTHY Pick up excess cholesterol and take it BACK to the LIVER, keeping it from causing harm. Thus, HDL cholesterol has come to be known as GOOD CHOLESTEROL.

12 HDL s are like the Garbage Men. The HDL s go around and pick up all the excess cholesterol clogging up the arteries and take it back to the liver.

13 11. For most people, the AMOUNTS and TYPES of fats eaten have a GREATER effect on blood cholesterol than does the cholesterol itself. 12. The fats found in food, such as butter, chicken fat, or corn oil, are made up of different combinations of FATTY ACIDS.

14 TYPES OF FAT: Fatty Acids: ORGANIC ACID UNITS that make up fat. 3 Types 1. Saturated 2. Polyunsaturated 3. Monounsaturated

15 SATURATED FATTY ACIDS Saturated fats come from animal sources and are solid at room temperature Saturated fats raise the LDL and HDL levels of cholesterol in the blood

16 POLYUNSATURATED FATTY ACIDS Fats that seem to lower total cholesterol levels Food sources: 1. Most Vegetable Oils 2. Corn Oil 3. Soybean Oil 4. Safflower Oil

17 MONOUNSATURATED FATTY ACIDS Lower LDL cholesterol Raise HDL cholesterol Food sources: 1. Olives 2. Olive Oil 3. Avocados 4. Peanuts 5. Peanut Oil 6. Canola Oil

18 A GOOD RULE OF THUMB a. Fats that are SOLID at room temperature are made up mainly of SATURATED fatty acids. b. Fats that are LIQUID at room temperature are made up mainly of UNSATURATED fatty acids.

19 HYDROGENATION IS: a. Add air and water to hydrogen atom b. Turns liquid into solid (It turns liquid oil into solid shortening)

20 HYDROGENATION, CONT. b. This forms a new type of fatty acid called transfatty acid, ( man-made fat). c. Trans-fatty acids have many of the same properties as SATURATED fats.

21 VISIBLE FAT: a. Fat that is easily seen Examples: Butter on a baked potato, layer of fat around a pork chop, etc.

22 INVISIBLE FAT: Fat that cannot be detected by the eye (fat that is found naturally in food) Examples: whole milk, some cheese, egg yolks, nuts, avocados, etc.

23 FUNCTIONS OF FAT *Remember, your body wants carbohydrates as its number one energy source. Carries Vitamins A, D, E, K through the body Provides a RESERVE store of energy Promotes healthy SKIN Promotes normal CELL GROWTH Satisfies hunger and helps you feel full longer Adds flavor to food

24 FUNCTIONS OF FAT Insulates the body from shock and temperature changes Acts like a cushion to protect your heart, liver and other vital organs Imagine what would happen to a football player if all he had protecting his organs was a thin layer of skin!

25 BAD THINGS FROM FAT: a. Increased Cholesterol b. Heart Disease c. Obesity d. Cardiovascular Related Problems Americans eat not only too much fat, but the wrong kinds of fat! Doing so can increase the risks for serious health CONCERNS and ILLNESSES.

26 LOWERING FAT AND CHOLESTEROL IN THE DIET: a. Exercise! b. Replace saturated fats with unsaturated fats in the diet c. Choose lean cuts of meat d. Steam, boil or bake foods instead of cooking them in oil or fat

27 HOW MUCH IS TOO MUCH? National Cholesterol Education program recommends Less than 200 mg. total cholesterol The average American consumes about mg. cholesterol every day fat being about 35-40% of total caloric intake If you want to loose weight 20% of diet come from fat What intake does the USDA suggest? Food with less than 30% fat is considered low fat

The most concentrated source of food energy. There are 9 calories in every gram of fat

Fat Is The most concentrated source of food energy There are 9 calories in every gram of fat Fats that are liquid at room temperature are called oils. (Examples: vegetable oil, canola oil, olive oil, etc.)