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Fats protect internal organs from shock and injury, insulate the body, and promote healthy skin.

Fats provide 9 calories per gram.

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Fat is responsible for transporting vitamins A,D,E,K in your body. (Meaning, if you don’t eat fat at all, those vitamins cannot absorb in your body!)

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Fat: A nutrient that is essential for body energy, insulation and protection

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Fat� - The most concentrated form of food energy (calories).

• Food Sources:
  • Butter, vegetable oils, salad dressings, nuts and seeds, dairy products made with whole milk or cream, and meats.

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  • Oils are fats that are liquid at room temperature.
  • Oils come from different plants and from fish

  Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. What are some of the common vegetable oils you use in cooking? (wait for responses, then go onto the next slide)

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  Lipids : A family of chemical compounds, which include fats and oils

  Cholestero l: a fat-like substance made of glucose or saturated fat (in our blood). It is only in animal t issue and not in plants. Essential for body processes.

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  2. The SKINNY on FATS

  Fat is a great source of back-up energy . Should be secondary to carbohydrates.

  Fats are the most CONCENTRATED source of energy.

  Fats provide 9 calories per gram.

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  Fat keeps you from being hungry because it remains in the body longer than other foods and gives you a “full” feeling.

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  3.FUNCTION OF FAT

  • Supplies heat (insulation)
  • Provides energy (stored energy)
  • Carries Vitamin A,D,E,K (the fat soluble vitamins)
  • Adds flavor to food
  • Satisfies hunger , feel fuller longer
  • Protects organs from shock and injury
  • Promotes healthy skin
  • Maintains cell memberane

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  • Fat soluble vitamins (ADEK) can ONLY dissolve in Fat
    • Only 4 VITAMINS are fat-soluble: meaning, they can only move around in your bloodstream and HELP YOU with the assistance of fat molecules.
    • ADEK will NOT dissolve in Water-they need fats. All other vitamins can dissolve in water.

    This means you have to EAT FAT to have the FAT SOLUBLE vitamins work in your body!

    But don’t worry…..you’re probably getting enough fat ☺

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    Fat (Lipid) Structure

    Fats are greasy substances (solid or liquid) that will not dissolve in water. Two types:

    • Triglyceride- basic fat molecule and main component of fatty tissue. Contains a glycerol + 3 fatty acids .
    • Sterols- lipids found in membranes (cholesterol)

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    5. Fatty Acids are the chemical chains that make up fats. They have 2 categories:

    • 1. S aturated Fat:
      • Fats that are usually s olid at room temperature. (straight chains)
      • Food Sources: Animal foods and tropical oils.
      • The type of fat most strongly linked to high cholesterol and increased risk of heart disease.
      • (2) Polyunsaturated Fat (Semi-Liquid a t Room Temp) :
        • Food Sources: Vegetables and fish oils (Omega- 3) .
        • Provide two essential fatty acids necessary for bodily functions.
        • Food Sources: Olive oil, canola oil, nuts, seeds.
        • Plant sources
        • May play a role in reducing the risk of heart disease.

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        6 Saturated Fatty Acids

        • Fats that usually come from ANIMAL sources, solid at room temperature. (cheese, milk, meat, palm oil, coconut oil)

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        7 Polyunsaturated Fats…�Found in veggies, fish,�**semi-liquid at room temperature

        • Corn oil
        • Cottonseed oil
        • Safflower oil
        • Soybean oil
        • Sunflower oil
        • Walnuts
        • Pumpkin or sunflower seeds
        • Soft (tub) margarine
        • Mayonnaise
        • Salad dressings

        Polyunsaturated fats are also “healthy” fats that help lower LDL “bad” cholesterol and contain essential fatty acids. Some of the sources include corn oil, cottonseed oil, safflower oil, soybean oil, sunflower oil, walnuts, pumpkin or sunflower seeds, soft (tub) margarine, mayonnaise, salad dressings.

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        8 Monounsaturated Fats…�(Semi solid) or liquid at room temperature

        • Sources:
          • Canola, olive, and peanut oils
          • Avocado and olives
          • Almonds, cashews, pecans, and peanuts
          • Sesame seeds
          • Vegetable oil

          Monounsaturated fats, or MUFAs, are called “good or healthy” fats because they can lower your LDL “bad” cholesterol. High levels of LDL cholesterol in the blood can increase your risk for heart disease.

          Sources of monounsaturated fat are canola, olive, and peanut oils; avocado and olives; almonds, cashews, pecans, and peanuts; and sesame seeds.

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          Definition: Trans Fat

          • Trans fat is an unsaturated fat molecule chemically changed to be a solid fat.
          • It lasts longer on the shelf and is less expensive
          • Trans fats can cause HEART DISEASE.
          • Examples: partially hydrogenated vegetable oil like CRISCO

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          Food Sources of Fat (Definition)

          • Visible fats (fats see with eyes)
            • Fats we add to foods
            • Butter, cream, mayonnaise, salad dressings
            • Invisible fats
              • Fats hidden within foods
              • Occur naturally or added during processing
              • Baked goods, dairy, meats, fast foods

              © 2011 Pearson Education, Inc.

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              All about CHOLESTEROL

              IS CHOLESTEROL GOOD

              ANSWER: It depends…

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              What is cholesterol?

              • It’s the fat-like substance in our blood.
              • Found in animal tissues , but NEVER present in plants.
              • Cholesterol is ESSENTIAL for many body processes.
              • Cholesterol produces hormones and bile acids (which aid in digestion).

              However, too much cholesterol is linked to heart disease and obesity.

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              (7) THERE ARE 2 TYPES OF CHOLESTEROL:

              (Healthy Delightful Lipid!)

              • HDL Cholesterol is “High Density Lipoprotein”
              • This is the “good” kind of cholesterol.
              • It moves excess cholesterol from the blood to the liver.

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              THERE ARE 2 TYPES OF CHOLESTEROL:

              2. LDL Cholesterol

              • LDL cholesterol is low-density lipoprotein
              • This is the “bad” kind of cholesterol.
              • LDL cholesterol takes the cholesterol from the liver to the blood when it is needed.

              IT’s BAD because too much LDL cholesterol in the bloodstream means BUILDUP in the arteries and increased chance of HEART ATTACK!

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              8. So how does it all relate?

              CHOLESTEROL and FATTY ACIDS affect each other!

              • Saturated Fats
              • Raise both HDL and LDL cholesterol levels in the blood

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              8. So how does it all relate?

              CHOLESTEROL and FATTY ACIDS affect each other!

              2. Polyunsaturated Fats

              • LOWER both the LDL and HDL cholesterols in the blood

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              8 So how does it all relate?

              CHOLESTEROL and FATTY ACIDS affect each other!

              3. Monounsaturated fats

              • Raise the HDL and Lower the LDL cholesterol in the blood.

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              • Hydrogenation : chemical process making liquid fat a solid fat (NOT GOOD!)
              • Butter - f at extracted from milk and churned into a solid
              • Margarine : butter substitute made with fat from plants
              • Lard — extracted from animal fats

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              • Vegetable Oils : oils extracted from plant sources
              • Vegetable Shortenings : a blend of oils HYDROGENATED to become a solid
              • Rancid : Fats that have begun to decompose (you can smell it)

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              9. Fat adds flavor!

              Animal and fish fats

              **This is why olive oils or fish oils are the “finishing flavors” instead of what we cook with

              **This is why we use vegetable and canola oil to cook stir fry…it doesn’t change the flavor

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              Food Sources of Fat

              • Beneficial fats
                • Omega-3 fatty acids may be low in diets
                • Fish, walnuts, soy, canola, flaxseed
                • Switching to more healthful fats without increasing total fat intake
                  • Use olive or canola oil in place of butter or margarine
                  • Select low-fat or nonfat dairy products

                  © 2011 Pearson Education, Inc.

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                  Food Sources of Fat

                  • Fat replacers
                    • Used to lower fat content of foods
                    • Found in chips, cakes, cookies
                    • May cause GI side effects in large amounts
                    • Example: olestra (Olean)

                    © 2011 Pearson Education, Inc.

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                    11. Cardiovascular Disease

                    • Cardiovascular disease
                      • Dysfunction of the heart or blood vessels
                      • Can result in heart attack or stroke

                      © 2011 Pearson Education, Inc.

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                      12. Cardiovascular Disease

                      • High saturated and trans fat intakes increase blood cholesterol
                        • Decrease the removal of LDLs from the blood
                        • Increase blood cholesterol levels
                        • Contribute to the formation of plaques that can block arteries

                        © 2011 Pearson Education, Inc.

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                        © 2011 Pearson Education, Inc.

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                        13. Cardiovascular Disease

                        • Lifestyle changes can prevent or reduce � cardiovascular heart disease
                          • Total fat intake: 20−35% total calories
                          • Saturated fat: less than 7% total calories
                          • Cholesterol: less than 300 mg per day
                          • Trans fat: reduce to absolute minimum
                          • Increase omega-3 fatty acids
                          • Dietary fiber: 20−30 grams per day
                          • Folate: 400 micrograms/day

                          © 2011 Pearson Education, Inc.

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                          14. Cardiovascular Disease

                          • Lifestyle changes can prevent or reduce cardiovascular heart disease
                            • Maintain normal blood glucose level
                            • Eat t hroughou t the day
                            • Maintain an active lifestyle
                            • Maintain a healthful body weight
                            • Decrease salt intake (DASH diet)

                            Fast Food Trends

                            © 2011 Pearson Education, Inc.

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                            15. Reminder-Cooking With Fats…

                            • Store fats in tightly covered containers so they do not go rancid
                            • Fats at high temperatures can overheat and combust (light on fire)

                            BEWARE OF GREASE FIRES.

                            -steps to put it out?

                            -what do we NEVER put on a grease fire?