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Fat 101 Fat is a necessary part of the diet Fat is one of the most concentrated source of energy in our diets Other Energy Sources… Carbohydrate Protein.

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Presentation on theme: "Fat 101 Fat is a necessary part of the diet Fat is one of the most concentrated source of energy in our diets Other Energy Sources… Carbohydrate Protein."— Presentation transcript:

1 Fat 101 Fat is a necessary part of the diet Fat is one of the most concentrated source of energy in our diets Other Energy Sources… Carbohydrate Protein

2 Which contains more calories? A teaspoon of sugar, or… 16 calories A teaspoon of butter 36 calories Fats are almost double the calories and too many can cause weight gain.

3 The Benefits of Fat in Our Diets Some fat in our diet helps us absorb certain vitamins – Fat Soluble Vitamins Fats are a source of energy Fat supplies heat and organ protection Help us feel satisfied and cause us to feel full longer Some types provide essential fatty acids Adds Flavor and texture to food Helps with brain development and function in developing babies and infants D A E K

4 Potential Negative Effects of Fat Eating too much of some types of fats can increase our risk for: heart disease, diabetes, and certain types of cancer. Some fats increase LDL bad cholesterol. Too much fat may lead to weight gain –obesity.

5 Visible Fats Fat that you can see Butter Oils Fat and marbling in meats

6 Invisible Fats Fats inside foods that are not obvious or visible to the eye. Avocados Olives Milk Pastries

7 Types of Fat Solid Fat Saturated (fatty acids) Hydrogenated –Trans fat (fatty acids) Liquid Fat (Oil) Unsaturated (fatty acids) Shortening

8 SOLID FAT Solid at room temperature Saturated Fatty Acids Full of Cholesterol Limit your consumption! Sources: Animal products Animal fat: lard, butter, high-fat meats, poultry skin Shortening, margarine Exception: Palm and coconut oil

9 Hydrogenated Fat Hydrogenation is the process where Hydrogen (H) atoms are added to a liquid fat to make it a solid fat (such as margarine). Trans Fats are formed in the hydrogenation process. H H H This process helps foods stay fresh on the shelf longer. +

10 Cholesterol : Fat like substance found in every cell of the body Part of skin tissue Transports essential fatty acids Needed to produce hormones The body makes all it needs It is present in anything that can walk, swim or fly! 2 types: HDL = Good (H is healthy) LDL = Bad (L is Loser)

11 Problems with Cholesterol… a diet high in cholesterol and saturated fats can increase the blood cholesterol level in many people and cause a risk of heart disease. Atherosclerosis: plaque build up in the arteries risking a stroke or heart attack.

12 LIQUID FAT = OILS Liquid at room temperature Heart Healthy & Cholesterol free 2 types: Monounsaturated Polyunsaturated Sources: Plants Fish Nuts

13 Different kinds of oils….. Common Cooking Oils: canola oil corn oil cottonseed oil olive oil safflower oil soybean oil sunflower oil Sesame oil Other Sources of Oils: nuts olives some fish avocados mayonnaise, salad dressings, soft tub margarine (no trans fats)

14 Fatty Acids: Chemical building blocks for fats and oils 1. Saturated 2. Polyunsaturated 3. Monounsaturated

15 Saturated Fatty Acids… Saturated fats tend to be waxes or greasy solids. Acceptable but use sparingly Raises good cholesterol (HDL ) and raises bad cholesterol (LDL ) Sources: Main sources of saturated fat are from animal products: red meat and whole-milk dairy products, including cheese, sour cream, ice cream and butter coconut oil, cocoa butter

16 Polyunsaturated Fatty Acids… Acceptable but use sparingly Lowers good cholesterol (HDL ) and lowers bad cholesterol (LDL ) Sources: Oils: corn, cottonseed, safflower, soybean, and sunflower oil Soft (tub) margarine, mayonnaise, salad dressings Walnuts, sunflower seeds Fish

17 Monounsaturated Fatty Acids… Best for your body Raises good cholesterol (HDL ) and lowers bad cholesterol (LDL ) Sources: Canola, olive, and peanut oils Avocado Almonds, cashews, pecans, and peanuts Sesame seeds

18 Men = 30–60 grams Women = 20–40 grams How Much Fat Do We Need? Excess fat will be stored as adipose tissue (body fat)

19 How Much Oil? 6 teaspoons (or 2 Tablespoons) per day for 2,000 calorie level. Serving Size: 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

20 Can you Find the fat in your food? Read the label!!!!! Do the math and Make lower fat food choices!!!! Fat grams X 9 ÷ Total calories X 100 = % of calories from fat Sonic Corn Dog Calories:330 Fat: 20 grams % calories from fat: 54%

21 Choosing a Spread Butter or Margarine? Product 1 Tablespoon Total FatSaturated Fat Trans fat Combined Saturated and Trans Fats Cholesterol (mg) Butter 11 g7.2 g (35% DV) 0.3 g 7.5 g 31mg Stick Margarine 11 g2.1 g (10% DV) 2.8 g 4.9 g 0 Soft tub margarine – Trans fat Free 6.7 g1.2 g (5% DV) 0 1.2 g 0.1 mg Margarine in the bottle 0.4 g0.1 g (0% DV) 0 0.1 g 0.2 mg

22 The Bottom Line on Fats & Oils We need some oils for good health. Choose a vegetable oil or soft margarine in place of butter or animal fats. Limit fat intake to recommendations Eat fried foods and commercial baked goods in moderation. Choose leaner meats and low-fat dairy Check Nutrition labels to stay within your limits!!!


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