1. Fats & Oils
Basic Nutrients Unit

2. Fats & Oils Fats belong to a group of organic compounds called lipids.
From the Greek word “lipos”, meaning fat.
Fats are greasy and not soluble in water.
Fat is one of 3 nutrients (others are carbohydrates and protein) that provide energy.
High fat diets are linked to heart disease, obesity, and cardiovascular related problems.

3. Fats & Oils Fat is the most concentrated source of food energy.
There are nine calories per gram of fat as compared to four calories per gram for carbohydrate and protein.
Fats are digested more slowly than carbohydrates or protein, so you feel full longer after eating high fat foods.
Dietary diseases related to too much fat in your diet include stroke and heart disease.

4. Functions of Fats & Oils
Carrier for fat soluble vitamins A, D, E, and K (remember…Ants Don’t Eat Kangaroos)
Concentrated source of energy,9 calories per gram (twice the amount of carbohydrates)
Adds flavor in food
Satisfies hunger as it remains in the stomach longer
Protects internal organs, like the heart and kidney from injury
Insulates the body from shock and temperature changes
Nutritional needs for fat are 1 Tablespoon per day

5. Fatty Acids There are several types of fatty acids
No more than 30% of total calories
No more than 10% of total fat should come from saturated fat
20% should be from monounsaturated and polyunsaturated fat sources

6. Saturated Fats
Saturated fats – most come from animal sources except palm and coconut oil
Usually solid at room temperature
Saturated fat is the major ingredient in baked goods, processed meats, convenience foods, snack foods and imitation dairy products
They raise the LDL and HDL levels of cholesterol in the blood
Examples include meat, cream, whole milk and cheeses, poultry skin, butter, shortening and lard

7. Unsaturated Fats Monounsaturated fats Found in both plants and animals
Lower LDL and raise HDL levels of cholesterol in the blood.
Examples include - olive oil, olives, avocados, peanuts and peanut oil, canola oil and coconut oil
Polyunsaturated fats
Liquid at room temperature
They come from plants and are healthier because they balance cholesterol levels in the blood
Lower both the LDL and HDL cholesterol levels in the blood
Examples include – safflower oil, corn oil, soybean, and cottonseed oils

8. Trans Fats
These are mono or polyunsaturated fats which go through a process that changes liquid fat to solid fat
This is called hydrogenation
Trans fats raise cholesterol and are considered unhealthy

9. Cholesterol
A fatlike substance that exists in animal foods and body cells. It is not found in plant foods.
Our bodies make cholesterol and it is an important part of every cell.
Cholesterol becomes a problem when it attaches to artery walls in the form of plaque. If the plaque detaches and travels to the heart, it causes a heart attack. If it detaches and travels to the brain, it causes a stroke.
Cholesterol is thought to be a major contributor to heart disease and atherosclerosis.

10. Cholesterol
It is recommended that daily intake of cholesterol be below 200 mg.
The body manufactures all the cholesterol it needs without additional intake.
Types
The body has HDL (good) cholesterol and LDL (bad) cholesterol
High levels of LDL cholesterol is related to heart disease and obesity