1. Superhero or Villain?

2. MyPyramid: Foods are included on MyPyramid if they supply essential nutrients as part of calorie needs. OILS (YELLOW BAR) – liquid at room temp Supply: Vitamin E and essential fatty acids (monounsaturated, polyunsaturated) Plant sources (Vegetable oils and nuts) and Fish FAT– Solid at Room temperature Not placed on MyPyramid Very low in essential nutrients Extra calories and cholesterol (fatty acids, trans fat)

3.  Common Cooking Oils:  canola oil  corn oil  cottonseed oil  olive oil  safflower oil  soybean oil  sunflower oil  Flavoring Oils  Walnut oil  Sesame oil  nuts  olives  Avocados  salad dressings, mayonnaise, and soft tub margarine  some fish

4. Fish Oils (Omega 3 Fatty Acids)  a.k.a. “EPA” or “DHA”  Prevent clogging of arteries Albacore tuna, Herring, Mackerel Rainbow trout, Sardines, Salmon, Trout Eat fish 2 to 3 times a week

5. Some fats are easy to see (visible fats) White portions around and through meats Butter, margarine, oil Many foods contain fats that cannot be seen because they are part of the food’s chemical composition (invisible fats) egg yolk, nuts, whole mile, baked goods, avocados

6. 1. Keep total fat intake between 25-30% of total calories.  No more than 30% of calories  The US eats 40% or more  Teen females 60-75 grams of fat (adults less than 60)  Teen male 90 -100 grams of fat (adults less than 90)

7. 2. Let most of the fats you eat be polyunsaturated and monounsaturated fats such as fish, nuts, and vegetable oils. (44 g) 3. High intakes of these 3 fats can increase your risk for coronary heart disease: Saturated fat:  Less than 10% of calories (20 g –2000 cal diet) Cholesterol:  Less than 300 mg/day Trans fat:  Keep as low as possible Calories 250 Calories from Fat 150

8.  Women: 5 to 6 teaspoons of oil*  Men: 6 to 7 teaspoons of oil* * Amount recommended if less than 30 minutes of physical activity per day *for 2,000 calorie level 1 tsp of oil:  1 tsp soft margarine (trans fat free) or vegetable oil  1 Tbsp low-fat mayo  2 Tbsp light salad dressing 2 tsp of oil:  1 Tbsp regular salad dressing 3 tsp of oil (1 Tbsp) :  1 oz of nuts OR ½ avocado 6 teaspoons of oil per day = a salad with 2 Tablespoons of Italian dressing, use 1 Tablespoon of olive oil to sauté vegetables for dinner, and use about 1 teaspoon of mayonnaise in the tuna salad for lunch. 1 tsp = tip of thumb 2 TBL = nine volt batter

9. Teaspoons (tsp) of butter per calorie level – 2 tsp (1600 calories) – 3 tsp (1,800 calories) – 3 ½ tsp (2,000 calories) – 4 tsp (2,200 calories)

10. Discretionary Calories – extra calories leftover after your total calorie allotment.

11.  One of 3 essential nutrients that provides the body with energy. (the other 2?)  A carrier for Vitamins  A, D, E, K  Adds flavor to food  Creates satiety  feel full longer  Protects internal organs  Insulates body - supplies heat  Helps during illness by providing extra fuel

12. Food flavor and texture is enhanced by a little fat. Fats add moisture and tenderness to some foods and crispiness to others

13.  Heart Disease  Cardiovascular Disease  Weight gain – Obesity  Most dangerous when stored in excess around the heart, lungs, and abdomen.

14.  There are 9 calories per gram of fat  Carbohydrates and Proteins?  No more than 25-30% total calories from fat  For a 2000 calorie diet ▪ (30% of total calories coming from fat) = 65 grams p/ day  Formula:  Grams of fat X 9 divided by total calories X 100 = % of fat calories ▪ Sm cookie dough shake: 21 g fat and 780 calories = 24% ▪ Pumpkin Pie: 18 g and 407 calories = Assignment #1 39% fat

15.  9 calories per gram  1 tsp of fat = 4 grams = 36 calories  1 TBL = 12 grams of fat = 48 calories  3500 calories = 1 pound of body fat  Average American eats 24 tsp of fat a day ▪ 1 stick of butter ▪ 96 grams = 864 calories  Remember VISIBLE vs INVISBLE FAT

16.  1 egg, sausage, and cheese Croissant  43 g (10.5 tsp)  1 c orange juice  0 g  1 Whopper  32 g (2 TBL + 1.5 tsp)  1 sm french fry  10 g (2.5 tsp)  1 apple pie  19 g (1 TBL + 1.5 tsp)  12 ounce coke  O g  1 cake doughnut  11.5 g (2.75 tsp)  1 cup 2 % milk  5 g (1.25 tsp)  2 pieces of fried chicken  46 ( 3 TBL + 1 tsp)  ½ c coleslaw  7 g (1.5 tsp)  1 potato with broccoli cheese  12.5 g (3 tsp)  1 c 2% milk  5 g (1.3 tsp)  Hot fudge sundae  5 g (4.3 tsp)

17.  Snickers = 1 ½ TBL  Big Mac = 3 TBL  Donut = 2 TBL  Sm French Fries = 1 ½ TBL

18. 1989- 19911999-2000 73 Amount of Total Fat (Grams) 79 91 2009-2010 40% more than recommended 65 g

19. 1 SLICE - CHEESE PIZZA  Calories – 340  Fat – 6 grams  % fat – 16 % 1 SLICE - PEPPERONI PIZZA  Calories – 380  Fat – 12 grams  % fat – 28 % Hot dog, corn, Banana  Whole milk  585 calories, 21.5 g fat, 33.1 % fat  1 % milk  535 calories, 16.3 g fat, 27.4 % calories fat  Skim Milk  520 calories, 13.7 g fat, 23.7 % calories fat

20. MealSaturated fatCholesterolFatCalories MEAL #1178042995 Cheeseburger Lg french fry 12 oz cola Vanilla shake MEAL #263819649 Hamburger Small french fry 12 oz cola Yogurt cone Man in the mirror

21. FOODFAT (grams)TSP Equivalent 1.5 cups cheerios00 1 Banana00 1 c 2 % milk51 2 graham crackers1.4.3 1 c orange juice00 1 chicken sandwich204 1 c tater tots122.4 2 carrots00 12 oz coke00 1 c spaghetti meat sauce102 1.5 pasta00 1 c 2 % milk51 1 popsicle00 TOTAL5311 Assignment #2

22.  Found in every body cell  Part of skin tissue  Transports essential fatty acids  Needed to produce hormones

23.  LDL  Bad for you  HDL  Healthy for you 3. The body manufactures all the cholesterol it needs. 4. Cholesterol is present in all animal tissue. Cholesterol is not present in plants.

24. 1. Saturated Fats  Come from an animal source  Solid at room temperature  Raise the LDL and HDL levels of cholesterol in the blood.  Examples: butter, Crisco, margarine, lard, meat, poultry skin, whole milk

25. 2. Polyunsaturated fats  Lowers both LDL and HDL levels of cholesterol.  Found in vegetable oils, and fish, walnuts, pumpkin or sunflower seeds, margarine, salad dressings, mayonnaise

26. 3. Monounsaturated fats  Best type of fat  Lower LDL and raise HDL levels.  Found in both animals and plants  Examples: olive oil, canola oil, peanut oil, avocados, and peanuts

27.  Raises LDL “bad” cholesterol  Lowers HDL “good” cholesterol  Produced through hydrogenation of oils.  When a liquid oil is made into a solid fat.  “hydrogenated oil” or “partially”

28.  Baked goods – 40%  Animal products – 21%  Margarine – 17%  Fried potatoes – 8%  Potato chips, corn chips, popcorn – 5%  Shortening used at home – 4%  Other – 5%

29. Daily Grams (g) of Saturated Fat per Calorie Level(<10% of calories) 18 g or less (1,600) 20 g or less (2,000) 24 g or less (2,200) 25 g or less (2,500)

30.  Choose a vegetable oil or soft margarine in place of butter or animal fats.  Vary protein sources – choose beans, nuts and seeds and fish as an alternative to meat and poultry.  Eat fried foods and commercial baked goods in moderation.

31.  Choose leaner meats and low-fat dairy  Choose healthier forms of cooking.  Check Nutrition labels to stay within your limits!!!

32.  The secret to making a smooth white sauce is using the right amount of 3 ingredients: flour, fat, and milk in proper amounts of each.  Measure these accurately and mix quickly.  Recipe for a 1 cup medium white sauce: What ingredients change to make a difference consistency? Medium (soups, gravy, casseroles, cheese sauce) Thin (sauce for vegetables) Thick 2 TBL butter 2 TBL flour ¼ tsp salt Dash pepper 1 cup Milk 1 TBL butter 1 TBL flour ¼ tsp flour Dash pepper 1 cup Milk 3 TBL butter 4 TBL flour ¼ tsp flour Dash pepper 1 cup Milk

33.  #3 Change the recipe to be healthier.  #4 use the restaurant nutritive value charts to create a healthier fast food meal.  #5 During Lab read the article on Alfredo Sauces.

34. 1. Butter  A fat made from cream  It may be purchased lightly salted or unsalted 2. Margarine  A fat made from vegetable oil  It may be purchased in stick form or as a soft margarine in tube.  Use only stick margarine for baking

35. 3. Lard  A solid fat from pigs.  Most often used in pie crust  Lard is high in saturated fat and cholesterol 4. Shortening  A solid fat made from vegetable oil.  Used mainly for cooking and baking and has little flavor.

36. 5. Cooking Oil  Oils are made from vegetables such as peanut oil, canola oil, soy bean oil, corn oil, olive oil.  Olive oil is not usually used for baking due to its distinct flavor.