Fats

Chocolate and other sweets Where Do Fats Come From? Meats Dairy Products Fish Certain Vegetables Nuts Oils Chocolate and other sweets

SATURATED FATS A fat that tends to be solid/thick at room temperature examples: Lard, ice cream, butter, cheese, steak, milk palm oil and coconut oil

A fat that tends to be liquid at room UNSATURATED FATS A fat that tends to be liquid at room temperature Olive oil Peanut oil Vegetable oil

Come mostly from plant sources: UNSATURATED FATS Come mostly from plant sources: Monounsaturated fats - olive, peanut and canola oils Polyunsaturated fats - safflower, soybean and corn oils Omega-3 fatty acids - fish, green leafy vegetables, nuts, tofu, and canola oil

UNSATURATED FATS Olive oil Avocado oil Nut oil Saturated fat Less processed (better) More processed (less health) Olive oil Avocado oil Nut oil Saturated fat coconut oil Butter, lard Seed and vegetable oils Soybean Oil Corn Oil Cottonseed Oil Canola Oil Sunflower Oil Sesame Oil Safflower Oil

WHY DO WE NEED THEM?

Eating FATS helps… balance your blood sugar decrease your risk of heart disease and type 2 diabetes improve your brain function powerful anti-inflammatories may lower your risk of arthritis, cancer, and Alzheimer’s disease

Fat in your body… A Concentrated Source Of Energy Dissolves Certain Vitamins Helps Make Blood Clot Aids In The Formation Of Hormones Cushions Bones And Vital Organs Via Fatty Tissue

Trans Fats Created when liquid vegetable oil is hydrogenated Food labels - “partially hydrogenated vegetable oil” or “vegetable shortening

Trans fats are Terrible Trans fats raise your blood cholesterol levels margarine, shortening crackers, candy bars, boxed cakes TV dinners, deep-fried french fries

Processed Food usually packaged in boxes, cans or bags needs to be processed extensively to be edible not found in nature often contain additives, artificial flavorings and other chemical ingredients

CHOLESTEROL

HOW CAN YOU REDUCE THE TRANS FAT IN YOUR DIET Avoid anything fried or battered. Avoid margarine and shortening and package products (processed foods) 2. Eat more whole foods like fruit, vegetables, nuts, beans, meat. 3. Use olive oil or butter instead of margarine. 4. Read food labels (avoid partially hydrogenated items) 5. Eat smaller portions of food.