Assignment Lesson Plan: Healthy and Unhealthy Fats Duration: 35 minutes Target Group: College students around the ages of 18 to 22 years old. Overall Goal: To increase knowledge of what healthy fats and unhealthy fats are to make healthier decisions regarding fat choices for meals and snacks while dining out. Major Concepts: Healthy Fats -Monounsaturated -Polyunsaturated Unhealthy Fats -Saturated Fats -Trans Fats Icebreaker or Attention Grabber (optional): (2-3 minutes) Ask audience what their favorite foods are. Ask audience what foods are consumed when eating out or on campus and how often. Ask audience what they define as healthy fat or unhealthy fat. Objective: Following the brief discussion on the different types of healthy fats and unhealthy fats, students will be able to identify the better fat to consume during meals and snacks: Domain: Cognitive Domain Level: Comprehension Generalization: When consuming fats, it is important to know which ones are healthy and unhealthy for you. Learning Experience: (15 minutes) Provide a handout or a brochure covering the following concepts: Define Fats: Fats are made from fatty acids. Two types: Unsaturated and Saturated fats
o They can be characterized by their properties or characteristics. Define healthy fats: o Monounsaturated Fatty Acids: They are liquid at room temperature o Sources: Vegetable oils, nuts, seeds, olives and avocadoes. Polyunsaturated Fatty Acids: Liquid or soft at room temperature o Omega 3 and 6 are types of PUFA. Considered essential fatty acids since our bodies don t make them; must be obtained from the diet. Healthy balance of Omega 6 to 3 is necessary.omega-6 is often found in processed food so more Omega 3 is needed. Omega 3 is needed in Pregnancy- for brain growth and development. o Sources: Vegetable oils, fish and seafood Affect on health: o Consuming healthy fats such as vegetable/plant oils that contain heart healthy unsaturated fats. They can promote heart health and even lower bad cholesterol and raise the good cholesterol. o Omega 3 found in fish and seafood has anti-inflammatory effect. Vegetable oils are a source of Vitamin E which is an antioxidant Define unhealthy fats: Saturated fats: A fat of animal origin, that is solid at room temperature whose fatty acid chains cannot incorporate additional hydrogen atoms. Saturated fats are fats containing a triglyceride molecule with three saturated fatty acids. o Animal Product Sources: Red meats (beef, lamb, pork), whole milk, ice cream, cheese, sour cream and butter. o Plant Product Sources: Coconut oil, coconut milk, palm kernel oil, cocoa butter, and palm oil. Trans Fats: A fat that is uncommon in nature consisting of long hydrocarbon chains and created artificially through a process called hydrogenation, which is aimed to stabilize polyunsaturated oils from rancidity and to keep them solid at room temperature (hardened vegetable oil through processing). o Sources: French fries, anything fried or battered, baked goods, margarine sticks,
shortening, pizza, cookies, crackers, and donuts. Affect on health: o Saturated Fat intake is linked to high cholesterol, increased risk of coronary heart and stroke. o Trans Fats raises bad cholesterol, lowers good cholesterol and increases inflammation. Objective: Students will contribute to a discussion of common myths associated with fats. Domain: Affective Domain Level: Responding Generalization: Learning the facts about the different types of fats can help clear misconceptions about consuming fats. Learning Experience: (5 minutes) Students will be verbally presented with general statements about fat that are myths (such as all fats are bad and should be avoided ) and asked whether it s true or false. Each statement will be clarified by following up with a fact supporting that the statement is indeed a myth (or is false) and the correct information will verbally presented to them. Example- all fats are not bad; certain types of fats such as MUFA s and PUFA s can help lower cholesterol level and prevent heart disease. Objective: Student volunteers will be able to demonstrate their ability recognize common food products containing fat and group them according to healthy and unhealthy fats. Domain: Psychomotor Level: Mechanism Generalization: Knowing how to distinguish food products containing healthy and unhealthy fats can help make better choices when buying food products at the supermarket or when choosing meals and snacks. Learning Experience: (5 minutes) A table will be setup with samples, containers or packaging with common items such as vegetable/ plant oils, avocado, nuts, seeds etc (healthy fats) and cheese, butter, margarine, donuts, and mayonnaise (unhealthy fats).
The student volunteers will be asked to group those items separately according to healthy and unhealthy fats. o Incorrectly placed products will be discussed to ensure understanding of why the product is a healthy or unhealthy fat. Teaching Aids and Materials: Brief pamphlet or brochure with terms and concepts of healthy and unhealthy fats Actual models/samples or packaging of food fats such as different types of oils (canola, or olive oil), avocado, nuts, cheese, butter, margarine, mayonnaise, donut, cookies etc. Evaluation handout including illustrations of food items including healthy and unhealthy fats for a check-off activity. Evaluation Method: (5 minutes) The students will receive a handout containing illustrations of foods. They will be asked to check off images to indicate which items are or contain healthy and unhealthy fats. The amount of correct answers will be used to determine their level of comprehension of the topic.
How Fats Affect Your Health References HEALTHY AND UNHEALTHY FATS Consuming healthy fats instead of unhealthy fats can have major benefits for your health and wellness. MUFA s and PUFA s promote heart health by lowering the bad cholesterol known as LDL and increasing the good cholesterol known as HDL. Additionally, omega-3 promotes normal body functions, such as controlling blood clotting and building cell membranes in the brain (Sacks 2013). Higher omega-6 intakes may lower blood pressure and the risk of diabetes. Saturated fat, on the other hand, raises LDL and promotes the risk for heart disease and stroke. Trans fats raise LDL and lowers HDL. It is considered the worst kind of fat. http://www.cdc.gov/nutrition/everyone/b asics/fat/index.html?s_cid=tw_ob294 https://www.med.umich.edu/umim/foodpyramid/fats.htm http://www.hsph.harvard.edu/nutritionso urce/omega-3/ http://www.heart.org/heartorg/getting Healthy/FatsAndOils/Fats101/Polyunsatur ated-fats_ucm_301461_article.jsp https://www.heart.org/heartorg/condi tions/cholesterol/preventiontreatmentof HighCholesterol/Know-Your- Fats_UCM_305628_Article.jsp STAY HEALTHY and EAT WELL! By: Ivan John Lugtu and Mona Hossain
Introduction Fats are important part of the diet as they are a rich source of energy. They provide 9 calories for every gram of fat that is eaten. The daily recommended amount is 20-35% of calories (CDC, 2011). Fats tend to have a bad rep for being unhealthy. Believe it or not, even fats provide health benefits when consumed in moderation. However, it s important to know that there are different types of fats those that healthy and those that you should be avoid or limit in your diet. Knowing and understanding the difference between healthy and unhealthy fats can help promote healthy dietary choices. Types of Fats Healthy fats are known as unsaturated fats which contains one or many double bonds in their molecular structure. They are made up of the following fatty acids: Monounsaturated Fatty Acids (MUFA) :liquid at room temperature; solid when it is chilled Polyunsaturated Fatty Acids (PUFA): liquid at room temperature even when chilled. Includes essential fatty acids (our bodies need them and they must come from the diet): Omega-3 and Omega-6 The unhealthy fats are known as saturated fat and trans fat. They have the following characteristics: Saturated fat: solid at room temperature Trans fat: solid at room temperature; made from hardened vegetable oils through a process called hydrogenation. Sources of Fats Foods contain a mix of different types of fats. They are categorized as healthy or unhealthy based on the type of fat that is available in the greatest amount. Most healthy fats come from plant sources. Although a rich sources of Omega-3 s are fresh water fish. Omega-6 is may also be available in some processed foods and meat; it is recommended that more Omega-3 s are consumed than Omega-6s. Unhealthy saturated fats come from animal sources while trans fats come from foods that contain hydrogenated oils.