FATS & OILS Basic Nutrients HUM-FNW Unit 5A

FATS & OILS

Fats belong to a group of organic compounds called lipids.

From the Greek word “lipos”, meaning fat.

Fats are greasy and not soluble in water.

Fat is one of 3 nutrients (others are carbohydrates and protein) that provide energy.

High fat diets are linked to heart disease, obesity, and cardiovascular related problems.

FATS & OILS

Fat is the most concentrated source of food energy.

There are nine calories per gram of fat as compared to four calories per gram for carbohydrate and protein.

Fats are digested more slowly than carbohydrates or protein, so you feel full longer after eating high fat foods.

Dietary diseases related to too much fat in your diet include stroke and heart disease.

FATS, OILS & LIPIDS SIMPLIFIED

Lipids - a family of chemical compounds, which include fats and oils.

Oil- fats that are liquid at room temperature

Fats - are an essential nutrient that provides the body with energy found in food and utilized by the body.

FUNCTIONS OF FATS & OILS Carrier for fat soluble vitamins A, D, E, and K (remember…Ants Don’t Eat Kangaroos) Concentrated source of energy,9 calories per gram (twice the amount of carbohydrates) Adds flavor in food Satisfies hunger as it remains in the stomach longer Protects internal organs, like the heart and kidney from injury Insulates the body from shock and temperature changes Nutritional needs for fat are 1 Tablespoon per day

FATTY ACIDS

There several different types of fatty acids.

No more than 30% of total calories

No more than 10% of total fat should come from saturated fat

20% should be from monounsaturated and polyunsaturated fat sources

The body needs them because they transport other molecules such as fat-soluble vitamins

SATURATED FATS

Saturated fats – most come from animal sources except palm and coconut oil Usually solid at room temperature Saturated fat is the major ingredient in baked goods, processed meats, convenience foods, snack foods and imitation dairy products They raise the LDL and HDL levels of cholesterol in the blood Examples include meat, cream, whole milk and cheeses, poultry skin, butter, shortening and lard

UNSATURATED FATS

Monounsaturated fatsFound in both plants and animals Lower LDL and raise HDL levels of cholesterol in the blood.

Examples include - olive oil, olives, avocados, peanuts and peanut oil, canola oil and coconut oil

Polyunsaturated fatsLiquid at room temperatureThey come from plants and are healthier because they balance cholesterol levels in the blood

Lower both the LDL and HDL cholesterol levels in the blood

Examples include – safflower oil, corn oil, soybean, and cottonseed oils

TRANS FATS

These are mono or polyunsaturated fats which go through a process that changes liquid fat to solid fat

This is called hydrogenation

Trans fats raise cholesterol and are considered unhealthy

VISIBLE FAT

Can be detected by the eye such as the fat on and around the animal muscles.

FAT SOLUBLE VITAMINS

Fat soluble vitamins protect the body’s organs from injury and insulate against shock.

CHOLESTEROL

A fatlike substance that exists in animal foods and body cells. It is not found in plant foods.

Our bodies make cholesterol and it is an important part of every cell.

It is made from glucose or saturated fatty acids

Cholesterol becomes a problem when it attaches to artery walls in the form of plaque. If the plaque detaches and travels to the heart, it causes a heart attack. If it detaches and travels to the brain, it causes a stroke.

Cholesterol is thought to be a major contributor to heart disease & atherosclerosis(hardening of the arteries).

CHOLESTEROL CONTINUED

It is recommended that daily intake of cholesterol be below 200 mg.

The body manufactures all the cholesterol it needs without additional intake.

Types The body has HDL (good/Heros) cholesterol and LDL (bad/Loosers) cholesterol

High levels of LDL cholesterol is related to heart disease and obesity

FAT IN THE KITCHEN

When fats are heated to high temperatures they can smoke, cause fatty acids to breakdown and it can change the flavor.

Storage: Cover fats and oils tightly in container to prevent air exposure and prevent spoilage.

FAT IN THE KITCHEN CONTINUED

Tips for Frying Fats Dry food off before putting them in the hot oil. Oil and water do not mix and will cause a grease fire.

Do not salt over the hot oil. Control the temperature and do not put heat on high.

Be careful of severe skin burns.