What is fat? Functions of fat Helps with normal growth and development by providing essential fatty acids is a source of energy adds taste and texture to foods Forms cell membranes and secretions in body helps absorb fat-soluble vitamins A,D,E and K Cushions internal organs

Generally we consume too much fat Include no more that 30% of energy as fat and no more than 10% as saturated fat 2000-Calorie diet = 44 – 78 grams of fat Or 11 – 19 ½ teaspoons 1500-Calorie diet = 33 – 58 grams of fat Or 8 ¼ – 14 ½ teaspoons Fat - Part of a Healthy Diet

Where is fat found? 1. Easy to see Fat added to foods –Butter, margarine, oil Fat on the outside of foods –Chicken skin, outside trim on meat 2. Hidden Ingredient –Snack foods, baked products, desserts Added in cooking –Fried foods, cream soups, sauces

Types of Fat All fat-containing foods have a mixture of different fats Types of fats include: –Polyunsaturated fats (PUFA) –Monounsaturated fats (MUFA) –Saturated fats (SFA) –Trans fats (TFA) –Phospholipids –Sterols

Polyunsaturated Fats Some are “essential” because the body cannot make them: –Omega-3 fats can help decrease the risk of heart disease –Omega-3 fats are found in fish, flaxseed and omega-3 eggs Other foods with PUFA are –vegetable oils (corn, soybean, sunflower), margarines made with vegetable oils, walnuts, sunflower seeds, sesame seeds

Monounsaturated Fats Considered “good” fats because they help decrease the risk of heart disease Examples: Olive oil, canola oil, margarine made with canola, peanuts, nuts (almonds, cashews, hazelnuts, pecans)

Saturated Fats Diets high in saturated fats can increase the risk of heart disease Examples: butter, cakes and pastries, chocolate bars, coconut, coffee whitener are all high in saturated fat Other sources of saturated fat include untrimmed meat and higher fat dairy products (e.g., cheese, cream)

Trans Fats Are made from hydrogenation –This makes oils more firm. Act like saturated fats in the body Most found in commercially prepared foods –some French fries, potato chips, donuts, cookies, crackers, cereals, shortening, muffins, pizza crusts, buns, cakes

Trans-fats and food labels Find out if a product contains trans-fats by reading the food label Subtract saturated and unsaturated fat amounts from the total fat Any remaining difference is likely trans-fat

Omega-3 and Omega-6 Fatty Acids These fatty acids are found in fish and flax seed Have been shown to lessen the risks of heart disease Best to get these from food as opposed to taking a supplement

Phospholipids Part of cell membranes In food, act as emulsifiers

Sterols Cholesterol is the most common type of sterol Phytosterols are found in plant sources – have a healthy effect on the body Sterols also create sex hormones and adrenal hormones

Foods Have a Mixture of Fats

Fats in the Body Why is fat important? The body must digest and absorb fats before using them as energy Most fat digestion takes place in the small intestine Bile keeps fats emulsified as pancreatic enzymes break down triglycerides Fats then get absorbed into bloodstream

Additional Information Nutrition Labelling resource: Eating Well with Canada’s Food Guide: Nutrition information and activities: Recipes and more nutrition information about beef: