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Published byGianna Walle
Modified over 2 years ago
Low Fat Cooking Virginia Bennett, PhD, RD
Fats and Oils Function of fats in the diet: Flavor, aroma and palatability Satiety and sense of fullness Concentrated source of energy Essential nutrients Important role in baked goods
Properties of Fat Smoking point – point at which fat smokes when heated Rancidity Saturated fats-primarily from animal sources Monounsaturated fats – olive or canola oil
Properties of Fat Polyunsaturated fats – vegetable Fatty acids – end product of fat digestion Essential fatty acids Hydrogenation-addition of hydrogen to liquid oils
Fats and Oils Lard – rendered from hogs Butter Margarine Corn, soybean, safflower, etc Stick and soft or tub Shortening
Fats an Oils Salad oils Corn Safflower Cottonseed Soybean Peanut Canola Sunflower olives
Fat Content of Various Foods FOODFAT CONTENT (%) Butter and Margarine80 Lard100 Salad Oil100 Cream, sour25 Cream, light20 Egg11
Role of Fat in Baked Products Tenderize or shorten gluten strands Leavening agent Moisture and flavor Emulsifying agent
Reducing the Fat in Baked Products Choose a fat substitute compatible with your recipe Consider flavors that work best with your recipe Some recipes work better than others
Reducing the Fat in Baked Products Fruitful fat substitutes – fruit purees, applesauce, fruit juices Dairy fat substitutes – nonfat yogurt and buttermilk Prunes Squash and sweet potatoes
Reducing the Fat in Baked Products Eliminate one half the fat in your recipe – if recipe calls for 8 T, eliminate 4T Replace with one half of fat substitute – replace with 2 T Evaluate
Reducing the Fat in Baked Products Cakes which use creaming to get their volume Whip egg whites and fold into batter Bake reduced fat products at a slightly lower temperature Do not over bake
Reduced Fat Cooking Start with lean cuts of meat, fish and poultry Trim off visible fat Avoid deep-fat foods Bake, broil, poach, steam or microwave
Reduced Fat Cooking Avoid frying in oils or other fats – use non-stick spray or a broth Use egg substitutes or egg whites Switch to skim or 1% milk
Reduced Fat Cooking Try nonfat or reduced fat salad dressings Use reduced calorie mayonaise Enjoy nonfat yogurts Tuna packed in water Legumes instead of meat
Reduced Fat Cooking Limit cheeses or use low fat Limit high fat meats – use substitutes (grd turkey, meat substitutes) Refrigerate soups and stews, remove hardened fat
Reduced Fat Cooking Try butter substitutes (Molly McButter, etc)
Worth Trying Instead of…..Substitute……. Tortilla chipsBaked tortilla chips Guacamole (avocado)Asparagus 1 cup sour cream½ cup light sour cream ½ cup fat free yogurt 1 whole egg¼ cup egg substitute CheeseReduced fat cheese High fat fishWater packed tuna
Worth Trying Instead of…..Substitute…… Ground beefGround turkey or 9% grd beef ButterMolly McButter ShorteningApplesauce 1 cup fatPrune puree
FATS. What are Fats? Fats: – Source of food energy (calories). – Provide flavor and richness. – Improve texture and tenderness in baked goods. – Regulate.
LIPIDS Fats and Oils. Classification of Nutrients 1. Carbohydrates 2. Lipids – 9 calories per gram 3. Protein 4. Vitamins 5. Minerals 6. Water.
FATS (LIPIDS) NUTRITION. 2 MAIN TYPES OF FATS (LIPIDS) 1. Saturated - usually are solid at room temperature * are from animal sources * are insoluble.
Fats The love/hate relationship. The Good, Fats and oils are part of a healthful diet. Fats and oils are part of a healthful diet. Fats serve many functions.
TYPES OF FATTY ACIDS. FATTY ACIDS ◦ Organic acid units that make up fat. There are 3 types.
Know the Different Types of Fat
Fats & Oils Color =______ Located in the____ section on MyPyramid.
◦ Summarize the role of fats in the diet and suggest ways to eat fat ◦ In moderation.
Preventing Diabetes Cutting Calories and Fat. Topics What can you do to reduce calories and fat? Which fats are healthiest?
FATS WHY DO WE NEED THEM? Fats provide... A Concentrated Source Of Energy Dissolves Certain Vitamins Helps Make Blood Clot Aids In The Formation.
Oil or Butter? The Skinny on Fat. What are oils? Oils are fats that are liquid at room temperature. Oils come from different plants and from fish.
Reducing Fat in Foods. What are some ways that you can reduce excess fats in your food?
Improving the Nutrient Content of Foods. 1.Use brown rice instead of white rice. 2.Use whole-wheat flour in place of white flour.
Fats are a source of food energy (calories) Combination of saturated and unsaturated fats Often considered but are essential to our bodies Keep our skin.
OILS AND FATS What do you know about oils?. Saturated or unsaturated Saturated fats raise blood pressure more than other fats; should be no more than.
Essential Nutrients The body’s essential nutrients are composed of chemical elements found in food and used by the body to perform many different.
Stores vitamins A, D, E and K Protects internal organs Insulates the body from cold and shock Promotes healthy skin.
Guidelines for a Healthy Life. A Low Saturated Fat Diet Lowers “bad” LDL cholesterol Reduces chance of clogged arteries Promotes better blood circulation.
Fats. Is fat a friend or enemy? Recommended diets are MODERATE in fats, NOT fat-free.
Fat 101 Carbohydrate Protein Fat is a necessary part of the diet
Balance calories Enjoy your food, but eat less Avoid oversized portions Foods to eat more often Make half your plate fruits and vegetables.
Fats. G What are some foods high in fat? G Solid or liquid G Do not dissolve in water G White portion around meat G What are some foods high in fat? G.
Six Nutrients Water Carbohydrates Protein Fats Vitamins Minerals.
Superhero or Villain?. MyPyramid: Foods are included on MyPyramid if they supply essential nutrients as part of calorie needs. OILS (YELLOW BAR) – liquid.
Fats and Nutrition Lipids in Our Diet. Chemical Make-up of Lipids Fats belong to a larger group of compounds called lipids, which include both fats.
TYPES OF FATTY ACIDS. Homemade Butter Mini Lab ◦ Milk is considered the most complete food- water, carbs, vitamins, minerals, proteins, and fat (if desired!).
Eating For a Healthy Heart. Control of blood fats or lipid levels is a major reason for meal planning.
Sources of Cholesterol and Fats Cholesterol only comes from animal sources No plant food contains cholesterol However saturated fat and trans fats can.
Fat Is… The most concentrated source of food energy There are 9 calories in every gram of fat.
FATS Nutrients:. What are they? Fats are greasy substances, either solid or liquid, that will not dissolve in water. Some are easy to see: white portions.
Start Smart with Our Food Groups: Meats, Fats, & Oils Health Promotion Program.
FATS AND OILS Mrs. Milburn. Food Fact Fats protect internal organs from shock and injury, insulate the body, and promote healthy skin. Fats provide 9.
FATS. Functions of Fat Carrier for Vitamins A, D, E and K Reserve supply of energy Adds flavor in food Satisfies hunger Protects internal organs from.
Fats & Oils Shortening. Lesson objective - 1 Today we will learn the following: LO1 Develop an understanding of Saturated and unsaturated fats LO2 How.
American Culinary Federation: Baking Fundamentals © 2007 Pearson Education. Upper Saddle River, NJ All Rights Reserved Section Two Unit 4 Sweetening.
DASH Diet for High Blood Pressure Island Internists.
What Is MyPlate?? MyPlate --- shows us the 5 food groups using a familiar mealtime visual, a place setting. MyPlate --- is designed to help consumers.
Choose My Plate and Dietary Guidelines. Make half your plate fruits & vegetables 1- Choose fresh, frozen, canned or dried fruits and vegetables 2- Eat.
Cooking with Fats In order to get the result you want when cooking with fats, its important to know about the various types of fat and their varied properties.
1. Fat Is… a. The most CONCENTRATED source of food energy b. There are 9 calories in every gram of fat c. We should EAT SPARINGLY from foods containing.
Choose My Plate and Dietary Guidelines. Eat the right amount of calories for you Enjoy your food, but eat less. Avoid oversized portions Cook more often.
MyPyramid is now … MyPyramid is now … … MyPlate 2011 MyPlate is intended to serve as a reminder to help consumers make healthier food choices.
Eating Healthy in the Residence Halls UTILIZING the NEW Food Pyramid
Are there different types of fats? How much fat does the body need? Has “Fats” received a bad rep for too long?
FAT – PART I. The 4 Characteristics 1. + foods all come from animals. - foods all come from plants foods contain more saturated fat. - foods contain.
Diabetes Prevention Count Saturated Fat Intake to Minimize Cardiovascular Risk Month 1; Class 4.
The Lipids: Fats & Oils. What are Lipids? A family of compounds that includes – Triglycerides (fats & oils) Fats: lipids that are solid at room temperature.
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