FatsAndOils.ppt
- 2. Fat Is… The most concentrated source of food energy There are 9 calories in every gram of fat
- 3. Fats that are liquid at room temperature are called oils. Fats that are firm at room temperature are called solids. (Examples: vegetable oil, canola oil, olive oil, etc.) (Examples: lard, butter, shortening, etc.)
- 4. In a 2,000 calorie diet… It is recommended that the maximum number of grams of fat a person should have in a day is 66 grams. No more than 30% of a person’s total calories should come from fat sources.
- 5. No more than 10% (22 grams) of the total fat should come from saturated fat 20% (44 grams) should be from monounsaturated and polyunsaturated fat sources
- 6. Saturated Fatty Acids Appear to raise the level of LDL (“bad”) cholesterol in the bloodstream – Food sources: meat, poultry skin, whole-milk dairy products, and the tropical oils-coconut oil, palm oil, and palm kernel oil.
- 7. Polyunsaturated Fatty Acids Fats that seem to lower total cholesterol levels. – Food sources: many vegetable oils, such as corn oil, soybean oil and safflower oil.
- 8. Monounsaturated Fatty Acids Appear to lower LDL (“bad”) cholesterol and help raise levels of HDL (“good”) cholesterol. – Food sources: olives, olive oil, avocados, peanuts, peanut oil and canola oil.
- 9. All fats include all 3 kinds of fatty acids, but in varying amounts. Each type of fat has a different effect on cholesterol levels
- 10. Other “Essential” Fatty Acids 1. Linolenic Acid 2. Linoleic Acid They are called “essential” because the body cannot manufacture them. They must be supplied by food a person eats. They are both polyunsaturated fatty acids. They are found in the natural oils of plants and fish. The body needs them for its basic functions, including production of various hormones.
- 11. A Good Rule of Thumb… Fats that are solid at room temperature are made up mainly of saturated fatty acids. Fats that are liquid at room temperature are made up mainly of unsaturated fatty acids.
- 12. Hydrogenation The process in which missing hydrogen atoms are added to an unsaturated fat to make it firmer in texture. This forms a new type of fatty acid called trans fatty acid. Trans fatty acids have many of the same properties as saturated fats.
- 13. Visible Fat Fat that is easily seen Examples: Butter on a baked potato, layer of fat around a pork chop, etc.
- 14. Invisible Fat Fat that cannot be detected by the eye Examples: whole milk, some cheese, egg yolks, nuts, avocados, etc.
- 15. Functions of Fat Supplies Energy Carries Vitamins A, D, E and K through the body Provides a reserve store of energy Promotes healthy skin Promotes normal cell growth Acts like a “cushion”and heat regulator to protect your heart, liver and other vital organs It helps you feel full longer Adds flavor to food
- 16. 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.
- 17. High fat diets are linked to… Heart Disease Obesity Cardiovascular Related Problems
- 18. Lowering Fat and Cholesterol in the Diet Exercise Replace saturated fats with unsaturated fats in the diet Choose lean cuts of meat Steam, boil or bake foods instead of cooking them in oil or fat (See the last page of your handout for more tips)