Lecture 13 fat for nutrition class
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The document defines various types of lipids including triglycerides, saturated, monounsaturated, and polyunsaturated fatty acids. It discusses the physical states of lipids and characteristics of fatty acids such as chain length and saturation. Sources of different types of fats in foods are provided. Recommendations from the American Heart Association on fat and cholesterol intake are summarized. Methods for reducing fat in the diet through food preparation techniques and reading nutrition labels are outlined.
Lecture 13 fat for nutrition class
- 1. The Lipids: Fats and Oils
- 2. Identify two physical states of lipids
- 3. Define the following terms associated with fat triglyceride mono, and poly unsaturated fatty acids saturated fat hydrogenation winterized oil
- 4. Fatty acids and Triglycerides Differ in chain length, which affects solubility Differ in saturation – Saturated fatty acid – Monounsaturated fatty acid – Polyunsaturated fatty acid
- 5. Saturated Fatty Acids A fatty acid carrying the maximum possible number of hydrogen atoms (having no points of unsaturation). A saturated fat is one that is made up primarily of saturated fatty acids.
- 6. Monounsaturated Fatty Acid (Sometimes abbreviated MUFA or mono) a fatty acid containing one point of unsaturation.
- 7. Polunsaturated Fatty Acid (Sometimes abbreviated PUFA, or poly) a fatty acid in which two or more points of unsaturation occur.
- 8. The Essential Fatty Acids The body can make all fatty acids except linoleic and linolenic acids (essential fatty acids) – Linoleic acid is an omega-6 fatty acid – Linolenic acid is an omega-3 fatty acid
- 9. Characteristics of Fats in Foods Hydrogenation of Fats – Hydrogenation is a chemical change that retards fat spoilage and causes fatty acid to lose unsaturated character (along with health benefits). Unsaturated fatty acids are vulnerable to attack by oxygen which leads to rancidity. – Refrigeration helps keep oils from spoilage.
- 10. Hydrogenation of Fats continued Antioxidants are additives that compete for oxygen. The more unsaturated a fat, the more liquid it is at room temperature. The more polyunsaturated the fat is, the sooner it melts.
- 11. American Heart Association offers recommendations Not more than 30% calories from fat (1/3 saturated, 1/3 monounsaturated, 1/3 polyunsaturated). Dietary cholesterol intake to be no more than 300 mg per day. Benefits from a high-fiber diet.
- 12. Fish and the health of the heart – Study of Eskimos: High fat intake from fish oils Low heart disease rate – Benefits of Omega-3 fatty acids and fish oils
- 13. Foods High in Saturated Fats Butter Cheese Chocolate Coconut Coconut Oil Cream
- 14. Foods High in Saturated Fats continued ... Meat Milk Palm Oil
- 15. Foods High in Monounsaturated Fats Avocados Canola Oil Cashews Lard Olive Oil Olives
- 16. High in Monounsaturated Fats continued ... Peanut Butter Peanut Oil Peanuts Poultry Vegetable Shortening
- 17. Foods High in Polyunsaturated Fats Almonds Corn Oil Cottonseed Oil Filberts Fish Margarine (soft)
- 18. High in Polunsaturated Fats continued ... Mayonnaise Pecans Safflower Oil Soybean Oil Sunflower Oil Walnuts
- 19. Fat in the Diet The Fat in Foods – Fats and oils. – Meat, poultry, and fish. – Dairy products. Shopping for Fats – Not all vegetable oils are polyunsaturated. – How to shop for spreads.
- 20. List five out of seven characteristics associated with fat Flavor Smoke Point Clarity Cost Solid versus Liquid Amount of Processing Artificial Fat
- 21. List eight uses of fat in food preparation adds flavor adds nutritive value helps to prevent sticking used as a cooking medium adds shortening qualities tenderizes holds air, leavening forms emulsions
- 22. Be Fat Wise Tips for Reducing Fat in the Diet: – Dietary goal for fat intake is not more than 30% of calories. – Learn to read labels – Cooking tips (bake, braise, steam, poach, sauté, etc...)
- 23. Using the Food Label As a consumer, you need to remember two important points when reading food labels: – the type of fat – the amount of fat
- 24. Considerations for Modifing a Recipe
- 25. 1.Identify the type of meat in the recipe Try to use lean cuts of meat, trim visible fat, and add very little fat during preparation. Determine if a different type of meat could be used in the recipe.
- 26. 1.Identify the type of meat in the recipe, cont. beef, do not use prime, look for low level of marbling fish, use white fleshed poultry, use the chicken breast or turkey tenderloin
- 27. 2.Identify the food preparation technique Dry heat examples: Bake, Broil, Roast, Grill, Smoke Moist heat examples: Simmer/Boil, Steam, Poach, or Stew Stir-fry, dry saute
- 28. 3.After cooking the meat, drain it before adding the meat to a soup, casserole, chili, or spaghetti sauce.
- 29. 4.Try to incorporate beans whenever possible to the menu.
- 30. 5.Use a fat spray to help reduce the total amount of fat.
- 31. 6.Use more fresh herbs and spices to flavor your food.
- 32. 7.The portion size can be adjusted.
- 33. 8.Ingredient Substitutions evaporated skim milk or drained low fat, plain yogurt for heavy cream blend a low fat cottage cheese with a low fat plain yogurt for cream cheese or heavy fat in a recipe. (Cornstarch added to this mixture helps to prevent curdling when you heat this mixture.)
- 34. Ingredient Substitutions thickening can be accomplished by using the drained yogurt or a modified starch 2/3 low fat cottage cheese and 1/3 low fat plain yogurt can also substitute for mayonnaise or sour cream egg substitutes or lower the egg yolk and increase the egg white
- 35. Ingredient Substitutions when butter, lard, shortening, or margarine are suggested try an oil dressings are typically 2/3 oil and 1/3 acid, change the ratio use a vegetable puree to thicken a cooked sauce
- 36. Ingredient Substitutions mashed or pureed potatoes aid in thickening use low fat milk instead of coffee whiteners in coffee substitute low fat cheese, such as part-skim mozzarella and ricotta for full-cream varieties
- 37. Ingredient Substitutions look at labels of substitute cheese products when a crisp product is needed, coat food with with whole wheat bread crumbs after dipping it in skim milk mixed with an egg white avoid adding oil to a marinade, brush the food with oil just before grilling it
- 38. Modify Beef Stroganoff Identify what you did to improve the recipe to make it a healthy item.
- 39. Nutrient Action: Let Them Eat Cake (Fat-Free, That Is) The food industry boom in both low-fat and fat-free products is expected to soar through the next decade. – Fat-free cakes and cookies – Reduced-fat burger patties. – Fat-free salad dressings and nonfat dairy desserts. – Artificial fats/fat substitutes
- 40. Using the Food Label As a consumer, you need to remember two important points when reading food labels: – the type of fat – the amount of fat
- 41. Be Fat Wise Tips for Reducing Fat in the Diet: – Dietary goal for fat intake is not more than 30% of calories. – Learn to read labels – Cooking tips (bake, braise, steam, poach, sauté, etc.)
- 42. Where do you see fat in food? preparation of products example: muffin tin, sauté pan
- 43. Where do you see fat in food? cooking medium adds shortening qualities to products tenderizes
- 44. Where do you see fat in food? leavening, holds air forms emulsions