Fats
___
Foods I
Fats
• While needed in moderate amounts,
fats are generally over consumed
• Should be limited to 30% of diet
– Saturated fats should makeup only 10%
– Unsaturated should makeup 20%
• Fats contain 9 calories per gram
Fats
• Lucia consumes 2000 calories in her
diet today. She eats 66 grams of fat
(44 grams are unsaturated, 22 grams
are saturated.)
– How many of the 2000 calories come
from fats?
– Does her diet align with the dietary
recommendations?
Fats
• Functions:
– Provides the body with energy
• The MOST concentrated energy source
• When the body uses up its stored energy, it
uses unused fat stored in body tissue
– Because it takes longer to digest, fats sit
in stomach longer and give the feeling of
being “full” or satisfied
– Protects internal organs from injury
Fats
• Functions:
– Insulates body from shock and
temperature changes
– Adds flavor and texture to foods (buttery
crusts, etc.)
– Transporting fat-soluble vitamins
throughout the body
• Vitamins A, D, E, K
Fats
• Types
– Saturated Fat: BAD FATS
• Solid @ room temp.
• Comes from animal products: meat, dairy, etc
• Associated with causing heart disease, cancer
and diabetes
• Highly saturated foods include:
–
–
–
–
Butter
Cream
Meat
Cake
Fats
• Types
– Trans Fat: BAD FATS
• Created by hydrogenation
– a process that stretches food shelf life and changes "safe"
unsaturated fat into dangerous saturated fat.
• Found in margarine, solid vegetable shortening,
doughnuts, crackers, cookies, chips, cakes, pies,
some breads and foods fried in hydrogenated fat
(chicken, fish, potatoes).
• It is now a law to report trans fats in foods on nutrient
labels
http://video.ms
n.com/video.as
px?mkt=enus&from=MSN
HP
http://thetruthabouttransfat.com/
Fats
• Types
– Unsaturated Fat: GOOD FATS
•
•
•
•
Liquid @ room temp. (oil)
Comes from plant sources: olive, veg. oils, etc
Lowers cholesterol levels
Two types
– Monounsaturated – level of saturation (unsaturation)
– Polyunsaturated – LEAST saturated of the fats
» Omega 3 Fatty Acids
• Highly unsaturated foods include:
–
–
–
–
Fish
Vegetables
Oil
Nuts
http://www.youtube.com/watch?v=s
1bKvLrz_lI&feature=related
• Cholesterol
– Comes from your body and
food you eat
• 75% made by the liver; 25%
from food
Fats
http://video.msn.com/video.
aspx?mkt=enus&from=MSNHP
– 2 types:
• LDL (Bad Cholesterol)
– Can build up in arteries
– Leads to heart disease and
diabetes
• HDL (Good Cholesterol)
– Carries cholesterol away from
heart and back to the liver
where it’s passed from the
body
– Found in animal products
• Egg yolk, dairy, meats,
cookies, pastries
http://video.msn.com/video.
aspx?mkt=enus&from=MSNHP
FATS
:::REVIEW:::
• 1. What percentage of our daily diet
should come from fat?
– 30%
• 2. How many calories are in 1 gram of
fat?
– 9 calories
FATS
:::REVIEW:::
• 3. Saturated fats are ________ at room
temperature.
– SOLID
• 4. A main food source of cholesterol is
from:
– Egg YOLK
FATS
:::REVIEW:::
• 5. Fats that come from plant sources
are usually saturated or unsaturated?
– UNSATURATED
• 6. What does fat have to do with
vitamins?
– It helps our bodies to transport FAT
SOLUBLE VITAMINS THROUGHOUT.
FATS
:::REVIEW:::
• 7. What are the 4 fat soluble vitamins?
– A, D, E, K (All Dogs Eat Kibbles!)
• 8. This is the process of chemical
alteration where unsaturated fats are
turned into saturated fats so that they
can have a longer shelf life.
– Hydrogenation
FATS
:::REVIEW:::
• 9. T/F: One way that fats help us is by
insulating our bodies and protecting them
from shock and temperature changes.
– TRUE!
• 10. T/F: HDL is good cholesterol and LDL is
bad cholesterol.
– TRUE!