How can you tell if a food is high in FAT?GreasyGreasy Squishy Squishy ShinyShiny

CreamyCreamy OilyOily

SmoothSmooth Slippery Slippery

Tender Tender RichRich

ButteryButtery RefriedRefried

1. Fat Is…

a. The most CONCENTRATED source of food energy

b. There are 9 calories in every gram of fat

c. We should EAT SPARINGLY from the Fats & Oils Food Group

Which contains more calories?

A teaspoon of sugar, or…

(4 grams)16 calories

A teaspoon of butter

(4 grams) 36 calories

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

2. Fats that are LIQUID at room temperature are called OILS.

(Examples: vegetable oil, canola oil, olive oil, etc.)

3. Fats that are SOLID or firm at room temperature are called FATS.

(Examples: lard, butter, shortening, etc.)

4. Cholesterol …a. Cholesterol is NOT fat. b. It is a “FAT-LIKE” substance present in all

body cells that is needed for many ESSENTIAL body processes.

c. It contributes to the DIGESTION OF FAT and the skin’s production of VITAMIN D.

d. Adults MANUFACTURE all the cholesterol they need, mostly in the liver.

e. All ANIMALS also have the ability to manufacture cholesterol.

5. Cholesterol In Foods:a. Because all animals make cholesterol,

if you eat any animal product, including MEAT, POULTRY and FISH, you will be consuming some “extra” or unneeded cholesterol.

b. Other foods high in cholesterol are:– Egg Yolks

– Liver / Organ Meats

– Some Shellfish

6. LDL’s and HDL’s:a. A certain amount of cholesterol

CIRCULATES in the blood. It does not float through the bloodstream on its own, but in chemical “packages” called LIPOPROTEINS. There are two major kinds of lipoproteins:

1. LDL’s (Low-Density Lipoprotein)

2. HDL’s (High-Density Lipoprotein)

7. Low-Density Lipoproteins:“Losers”

a. Takes 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 in ARTERY walls.

c. This buildup INCRESEASES the risk of HEART DISEASE or STROKE.

d. Thus, LDL cholesterol has come to be known as “BAD CHOLESTEROL.”

8. LDL’s are like the “Delivery Men.”When LDL’s have too much cholesterol to

cart around, it builds up in the arteries and starts to clog them up.

9. High-Density Lipoproteins:“Heroes”

a. Picks up excess cholesterol and takes it BACK to the LIVER, keeping it from causing harm.

b. Thus, HDL cholesterol has come to be known as “GOOD CHOLESTEROL.”

10. 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.

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.

13. Types of Fat:

a. Fatty Acids:– ORGANIC ACID UNITS that

make up fats and oils. 1.Saturated2.Polyunsaturated3.Monounsaturated

14. Saturated Fatty Acidsa. Raises LDL’s

b. Raises HDL’s– Food Sources:

1. Meat / Animal Sources

2. Poultry Skin

3. Whole Milk & Dairy Products

4. Butter

5. Shortening

6. Tropical Oils-(Coconut Oil, Palm Oil, and Palm Kernel Oil)

*Although tropical oils are liquid, they contain a high percentage of saturated fatty acids.

15. Polyunsaturated Fatty Acids

a. Lowers LDL’s

b. Lowers HDL’s– Food sources:

1. Most Vegetable Oils

2. Corn Oil

3. Soybean Oil

4. Safflower Oil

16. Monounsaturated Fatty AcidsThe BEST One To Have!

a. Lowers LDL’sb. Raises HDL’s

– Food sources: 1. Olives 2. Olive Oil3. Avocados4. Peanuts5. Peanut Oil6. Canola Oil

17. All fats include ALL 3 kinds of fatty acids, but in varying amounts.

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. The process in which missing

HYDROGEN ATOMS are added to an unsaturated fat to make it FIRMER in texture.

– (It turns liquid oil into solid shortening)

Hydrogenation, cont.b. This forms a new type of fatty acid

called trans-fatty acid, (“man-made” fat).

c. Trans-fatty acids have many of the same properties as SATURATED fats.

Hydrogenated Fat

such as margarine

Trans Fats are formed in the hydrogenation process.

HHH

This process helps foods stay fresh on the shelf longer.

+

20. Visible Fat:

a. Fat that is easily seenb. Examples: Butter on a baked

potato, layer of fat around a pork chop, etc.

21. 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.

22. Functions of Fat: a. Carries Vitamins K, A, D and E through

the body

This is KADE… (Get it?!?)

FAT Car

K, A, D and E are the four FAT-SOLUBLE Vitamins. (This means they dissolve in fat.)

The FAT car picks up KADE and takes him where he needs to go in the body.

Functions of Fat b. Provides a RESERVE store of energy.

*Remember, your body wants carbohydrates as its number one energy source. But, if it can’t get carbs, it will use fat because it has the next highest ratio of calories per gram!

Functions of Fat c. Promotes healthy skin

d. Promotes normal cell growthe. Acts like a “cushion” and heat regulator 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!)

Functions of Fat f. Insulates your body (Keeps your warm, or cools

you down)

g. Satisfies hunger and helps you feel full longer

h. Adds flavor to food

23. Too Much Fat… 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.

Men = 30–60 grams Women = 20–40 grams

How Much Fat Do We Need?

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

24. High fat diets are linked to:

a. Increased Cholesterol

b. Heart Disease

c. Obesity

d. Cardiovascular Related Problems

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 fat

Sonic Corn Dog

Calories:330

Fat: 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

25. 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

e. Many more!!