FATS ?

Fat 101  1) Fat is a necessary part of the diet  2) Fat is one of the most concentrated sources of energy in our diets  3) Fat gives you __?_/grams Other Energy Sources… Carbohydrate Protein

The Benefits of Fat in Our Diets  Some fat in our diet helps us absorb and act as a carrier for certain vitamins – Fat Soluble Vitamins  Fats act as a reserve supply of energy  Protects internal organs from shock and injury  Insulates the body from shock and temperature changes  Help us feel satisfied and cause us to feel full longer  Some types provide essential fatty acids  Adds Flavor and texture to food  Promotes healthy skin D A E K

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. Is Sugar the same as Fat?  No! Sugar is a simple carbohydrate.

 Men = 30–60 grams  Women = 20–40 grams How Much Fat Do We Need? Excess fat will be stored as adipose tissue (body fat) 7 grams 25 grams Large

How can you tell if a food is high in FAT? GreasySquishyShiny CreamyOily Smooth Slippery TenderRich ButteryRefried

THE RULE OF WHITE

What is cholesterol ?  Cholesterol is not fat.  Skin Tissue- It is a “fat like” substance present in all body cells that is needed for many essential body processes.  It contributes to the digestion of fat and the skin’s production of vitamin D.  Bodies produce all the cholesterol they need, mostly in the liver.  All animals have the ability to manufacture cholesterol.

 Because all animals make cholesterol, if you eat any animal product, including meat, poultry, and fish, you are consuming extra cholesterol.

Cholesterol  A certain amount of cholesterol circulates in the blood.  It does not float through the bloodstream on its own, but in chemical “packages” called lipoproteins. There are 2 main types of lipoproteins.  1.LDL’s (Low-Density Lipoproteins)  2.HDL’s (High-Density Lipoproteins)

LDL- “Loser”  If there is too much LDL cholesterol circulating, the excess amounts of cholesterol can build up in artery walls.  This build up increases the risk of heart disease or stroke.  Thus, LDL cholesterol has come to be known as bad cholesterol.

HDL- “Heaven”  Picks up excess cholesterol and takes it back to the liver, keeping it from causing harm.  Thus, HDL cholesterol has come to be known as “good cholesterol”.

 8) The Amounts and Types of fats eaten have a greater effect on blood cholesterol than does the cholesterol itself.

 9) Fatty Acids: Chemical building blocks for fats and oils

All fats are not created equal! A break down of fat

Solid Fat  Solid at room temperature.  Are considered the worse type of fat. Shortening

Visible Fats Fat that is easily seen  Examples: Butter on a baked potato, layer of fat around a pork chop, etc.

Two Types: Solid Fat  1) Saturated Sources: Animal Products: Butter, steak, bacon, milk Raises LDL & HDL  2) Trans fat Sources: foods with a long shelf life like cookies, doughnuts, imitation cheese Raises LDL & HDL

Trans Fat  Doughnuts and pastries  Deep fried foods such as fried chicken and French fries  Imitation cheese  Snack chips  Cookies and crackers  Research have correlated trans fat intake with Heart disease Diabetes Cancer and many other health concerns

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. +

Let’s learn a little more about artificial TRANS FAT 

Liquid Fat  Liquid at room temperature.  Heart Healthy- considered the better type of fat.  Essential Fatty Acids Sources:  Plants  Fish  Nuts

Invisible Fats Fats that cannot be detected by the eye  Examples: nuts, avocados, olives etc.

3) 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 Walnuts, sunflower seeds Fish

4) 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

The Good  We need a small amount of fat in our diets Carrier for vitamins A,D,E,K Insulator/Internal Protection Energy  Polyunsaturated Lower HDL & LDL  Monounsaturated Raise HDL & lower LDL

The Bad  Too much fat leads to weight gain.  Saturated- solid at room temperature  Trans- Longer shelf life

The Ugly- Too Much Fat  Americans not only eat too much fat, but the wrong kinds of fat.  Doing so can increase risk of serious health concerns  Heart Disease  Obesity  Cardiovascular related problems.

FAT DANCE  NO, NO, NO Dance- Saturated  Frankenstein Dance- Trans  Polynesian Dance- Poly  Disco Dance (Number one)- Mono

Comic Book Assignment  Groups of 2  Together, create a comic book based off of the fat terms we just discussed in class.  Invent an action story that involves these characters, to help you remember good fats vs. bad fats: GOOD GUYSBAD GUYS PolyunsaturatedSaturated MonounsaturatedTrans HDL CholesterolLDL Cholesterol

 All group members MUST contribute. On back write down what each group member did to contribute.  Must fill whole sheet. Can do more if you want.  Must be colored.  Must resemble format of comic book. Expectations: