1. Fats and Water Mrs. Zablosky HFN10 October 29 th, 2015

2. Why do little kids get to drink whole milk while you should be drinking low-fat? Fat helps the brain and nervous system develop properly What are the 3 types of fat? Saturated Unsaturated Trans Fats insulate nervous system and help create hormones Fat breaks down into it’s simplest form Fatty Acids Fats

3. ∗ Fat is the most concentrated source of food energy. ∗ Fat that is liquid at room temperature is called an oil. Fats can also be a solid. ∗ A small amount of fat is needed by our bodies. ∗ Certain fats contain vitamins A,D,E & K. Fat is needed to carry these vitamins through the body. F.Y.I

4. ∗ A small amount of fatty food with meals makes the meal remain in the stomach for a longer time, giving one a pleasant feeling of fullness ∗ Supplies necessary heat, energy and storage material. FUNCTION OF FAT

5. ∗ Too many foods with fat cause weight gain. ∗ Fats have a little more than double the calories than carbohydrates and proteins have. ∗ On account of its being stored under the skin and in the abdomen (around the heart and in the marrow of the bones) it serves well in emergencies, when the body is in need of extra fuel (as in diseases with high fever, when the appetite is poor, and when greatly increased oxidation is going on in the body). The deal on fats…

6. ∗ 10% of your total calories should come from fat, or about 22 grams of fat/day. To figure the percent of calories from fat: ∗ Take grams of fat and multiply by 9 calories ∗ Divide by total calories ∗ Multiply by 100 How much do I have?

7. ∗ is a fat-like substance made by the body which has some useful functions: ∗ Found in every body cell ∗ Part of skin tissue ∗ Transports essential fatty acids ∗ Needed to produce hormones CHOLESTEROL…

8. ∗ Sometimes you hear about “good” and “bad” cholesterol. ∗ LDL or low-density lipoprotein takes cholesterol from the liver to wherever it is needed. ∗ Excess amounts of LDL can build up on artery walls and increase risk for heart disease. LDL is the “bad” cholesterol. ∗ HDL or high-density lipoprotein, the “good” cholesterol, picks up excess cholesterol and takes it back to the liver for excretion Good vs. Bad

10. ∗ are the basic chemical units or organic acids which make up fat. All fat is one of three types of fatty acid: ∗ SATURATED - found in animal sources such as milk, cream, cheese, butter, meat, poultry. Also in coconut and palm oil. Appear to raise LDL or bad cholesterol. ∗ POLYUNSATURATED - are better than saturated fats. They are found in vegetable oils and fish. Seem to help lower cholesterol levels. ∗ MONOUNSATURATED - the best type of fat. It is found in olives, avocados, nuts, and olive, canola and peanut oils. These seem to lower LDL and raise HDL levels. FATTY ACIDS…

12. ∗ Your body can’t make all the fatty acids it needs. Those that must be obtained through foods are called essential fatty acids. ∗ One important essential fatty acid is omega-3, ∗ may reduce the risk of heart disease. ∗ Omega-3 fatty acids are prevalent in fish, which is why it is recommended that one eat fish; especially fatty fish like trout, albacore tuna and salmon, at least twice a week. Fatty Acids

13. ∗ A trans fat is when a liquid vegetable oil is chemically changed to a solid through a process called hydrogenation. Trans fats are used in products like margarine, baked goods, snack foods, and fast foods to increase shelf life and add extra flavor. ∗ Beware! These are probably the worst fats as they can increase LDL and seem to lower HDL. Avoid foods rich with trans fats. What about Trans (hydrogenated)?

15. WATER a compound composed of two atoms of hydrogen and one atom of oxygen. Water is the most important of all the essential nutrients, since human life cannot be sustained without water.

16. ∗ It is necessary for an individual to drink 8 glasses of water daily and more if participating in sports or exercising. ∗ Water is the most critical nutrient for sustaining life. ∗ Two-thirds of the human body is water. THE IMPORTANCE OF WATER:

17. ∗ As a comparison, our bodies are 60% water by weight ∗ Raw meat is about 75% water ∗ Fruits and vegetables up to 95% water. ∗ It may take us weeks to starve, but only a very few days to dehydrate. Comparisons

18. ∗ Outside the cells, water is a means of transporting nutrients and wastes, a physical cushion, a lubricant. ∗ When exhaled or perspired, water removes excess heat energy from the body. ∗ Within the cell, it is the solvent in which all chemical interactions occur.

19. ∗ Water is used to move nutrients through the digestive tract. ∗ Water is needed to remove waste products. ∗ Fiber absorbs water thus allowing waste products to move freely through the digestive tract, and thus preventing toxic waste from accumulating. ∗ Water is a heat regulator. It helps the body temperature to stay the same. ∗ Water is a solvent necessary in the production of and maintaining body cells. ∗ Water helps coat and lubricate body joints. Water is needed in the body for many reasons:

20. ∗ Why is water so important when exercising? ∗ First, the chemical reaction that produces energy to make the body work requires water. ∗ Second, water is the body's transport system for oxygen, nutrients and body wastes, enabling a person to exercise vigorously. ∗ Most important, it is water in the blood that transports the heat generated by vigorous exercise to the skin surface, where it can dissipate efficiently as sweat. Water and Athletes

21. ∗ Athletes should be encouraged to drink a glass or two of water five to ten minutes before exercise and to drink at least one glass every twenty minutes during exercise. ∗ Sports drinks are not necessary for young athletes unless they are engaged in an extremely strenuous activity. However, their palatability encourages young athletes to drink fluids during hot weather when they might otherwise ignore the need. Water and Athletes

22. ∗ Pick 5 of the items on this menu from fast food restaurants ∗ Calculate the % of fat in each meal (show your work!) ∗ Discuss with the person beside you which would be the best choice to eat (according to the fat content) ∗ Discuss if that is enough to actually sustain you ∗ Does it fit into how much fat you should have in a day? Is it worth eating? Why or why not? Fats Calculations

23. ∗ Why do the claims light/low fat not necessarily mean healthier? ∗ Read the article and complete the main idea G.O ∗ Complete a good copy Main Idea