Answer these questions on your handout:•What are the two types of fats?

•What are 3 food examples of each?

•What do both types of fat do in the body?

Nutrient: FatsNutrient: Fats

The good, the bad & the The good, the bad & the ugly on Fatsugly on Fats

How can you tell if a food is high in FAT?GreasyGreasy Squishy Squishy ShinyShiny

CreamyCreamy OilyOily

SmoothSmooth Slippery Slippery

Tender Tender RichRich

ButteryButtery RefriedRefried

1. Functions of Fats:1. Functions of Fats:

• Flavor in FoodFlavor in Food

• Feeling full when you eatFeeling full when you eat

• Storage energy for the bodyStorage energy for the body

• Stores vitamins A, D, E, KStores vitamins A, D, E, K

• Natural oils in hair and skin (Essential Natural oils in hair and skin (Essential

fatty acids)fatty acids)

• Body warmth/protection Body warmth/protection

• Which is the most important?Which is the most important?

2. The Good… Unsaturated Fats• Reduces cholesterol levels, and

specifically LDL or "bad" cholesterol, while increasing levels of HDL or "good" cholesterol

• Monounsaturated “good” Fat:– Found in nuts and seeds, avocados, olive

oil and canola oil

• Polyunsaturated Fat: Another "good" fat– Found in fatty fish such as salmon,

mackerel, trout and sardines– Also found in plant foods: corn, sesame

oils, sunflower and soybean oils, nuts, and seeds,

3. UNSATURATED FATS:3. UNSATURATED FATS:• Liquid oils at room temperatureLiquid oils at room temperature• Heart Healthy- no cholesterolHeart Healthy- no cholesterol• Essential fatty acidsEssential fatty acids

– Body cannot make themBody cannot make them– Natural oils hair & nailsNatural oils hair & nails

• Food sources: plants and seafoodFood sources: plants and seafood– seeds and nuts (peanuts, sesame)seeds and nuts (peanuts, sesame)– vegetable oils (olive, soybean, corn, vegetable oils (olive, soybean, corn,

avocado)avocado)– fish and shellfish- Omega 3fish and shellfish- Omega 3

• Exception: coconut oil Exception: coconut oil

4. The Bad… Saturated Fat• Increases overall cholesterol levels,

specifically LDL or "bad" cholesterol

• Found in animal-based foods such as meat, poultry and eggs, and also in butter, cream and other dairy products

• Also found in plant-based products such as coconut, so-called "tropical oils" like coconut oil, palm oil and palm kernel oil, and cocoa butter

5. SATURATED FATS:5. SATURATED FATS:• Solid at room temperatureSolid at room temperature

– Butter, white fat on meat, (pork fat)lardButter, white fat on meat, (pork fat)lard

• High in cholesterolHigh in cholesterol

• Sources: animals and animal Sources: animals and animal productsproducts– beef, chicken, porkbeef, chicken, pork– Egg yolk, whole milk, cream, butterEgg yolk, whole milk, cream, butter

• Exception: trans fatsException: trans fats– hydrogenated oils including:hydrogenated oils including: shortening, margarine, peanut buttershortening, margarine, peanut butter

6. And The Ugly… Trans Fats

• Increases levels of LDL or "bad" cholesterol and lowers levels of HDL or "good" cholesterol

• Found in hydrogenated fat products such as margarines, certain peanut butter brands and vegetable shortenings

• Used in packaged snack foods such as cookies, crackers and chips, and in fried foods from fast-food and other restaurants

– Polyunsaturated fats are found in plant foods such as corn, sunflower, sesame oils, nuts, and seeds, as well as fish and seafood

– Monounsaturated fats are found in plant foods such as canola, peanut, and olive oils, nuts, and avocados. The fat in meats (beef, pork, and poultry) are made of monounsaturated and saturated fatty acids.

7. Yes or No Game- Class• Observe the following pictures.• One person will sit with their back

facing the screen and ask only yes or no questions about the pictures.– (Is it a saturated fat? Is it an

unsaturated fat? Do you eat this for breakfast? Etc.)

• Class- MUST stay silent, answer only YES or NO.

• No peeking!• No speaking!

Yes or No Game- Partners• Observe the following pictures.• One person will sit with their back facing

the screen (Do not turn around) and the other person will face the screen.

• The person in the hot seat may only ask yes or no questions about the pictures.– (Is it a saturated fat? Is it an

unsaturated fat? Do you eat this for breakfast? Etc.)

• Partner who can see the screen- MUST only answer YES or NO until the partner guesses what the picture is correctly.

• No peeking!• If you get it right yell we win!

(Olive oil)

(Sunflower Seeds)

(Salmon)

8. What’s the big deal about 8. What’s the big deal about eating fat?eating fat?• Fat has 9 calories in 1 gram of fat.Fat has 9 calories in 1 gram of fat.

• Americans eat 40% of their diet from fat.Americans eat 40% of their diet from fat.

• Trans fats lead to coronary heart disease.Trans fats lead to coronary heart disease.

– Raise LDL cholesterol- life threateningRaise LDL cholesterol- life threatening

– Lower HDL cholesterol- helps the bodyLower HDL cholesterol- helps the body

Also at risk for:Also at risk for:ObesityObesity Type 2 Diabetes Type 2 Diabetes

CancerCancerHigh cholesterolHigh cholesterol liver liver

dysfunctiondysfunction infertilityinfertility

9. What is Hydrogenation? What does it have to do with fats?• The addition of hydrogen to natural oil

s to break down the carbon bonds with the goal to increase the “shelf life” of the food.

• These foods sustain at 100* F• Your body temperature = these foods

hardening in your body/arteries– Could lead to a heart attack

• http://www.youtube.com/watch?v=ymoABAVm3Rc

10. Recommendations:10. Recommendations:

• Eat 65 grams of fat a day or less.Eat 65 grams of fat a day or less.

• Eat 25-35% fat or less, with saturated fat Eat 25-35% fat or less, with saturated fat 10% or less.10% or less.

• Eat 20% fat to lose weight.Eat 20% fat to lose weight.

• Eat as few trans fats as possible.Eat as few trans fats as possible.

• Eat 300 milligrams of cholesterol a day or Eat 300 milligrams of cholesterol a day or less.less.

• Oils : Eat more fish, nuts and vegetable oils.Oils : Eat more fish, nuts and vegetable oils.

11. Cooking techniques to cook fats:

• Dry heat Cooking Methods:– ** Roasting & Baking

• Cooking food in an uncovered pan in the oven

• Cooking temperature of at least 300*

– **Broiling & Grilling• Require food be cooked very close to heat• Broiling- heats from above• Grilling- heats from below• Cooks very quickly• Critical to heat oven or grill before cooking

the food

12. How do you know if a food is 12. How do you know if a food is high in fat?high in fat?

Check out the Food Label:Check out the Food Label:

Calories from Fat:Calories from Fat:

Total Fat grams (g): Saturated Fat, Trans FatTotal Fat grams (g): Saturated Fat, Trans Fat

Mono-Unsaturated Fat, Poly-Unsaturated Mono-Unsaturated Fat, Poly-Unsaturated Fat Fat

Cholesterol (mg):Cholesterol (mg):

List of ingredients: hydrogenated refried List of ingredients: hydrogenated refried

oil butteroil butter cream cream milk-fatmilk-fat

13. How to cut the fat, but not 13. How to cut the fat, but not flavorflavor• Choose lean meats and low-fat dairy Choose lean meats and low-fat dairy

products.products.

• Use only half of the fat required in the Use only half of the fat required in the

recipe.recipe.

• Substitute low-fat ingredients.Substitute low-fat ingredients.

• Cut the white fat off of meat/poultry.Cut the white fat off of meat/poultry.

• Soak up oils with a paper towel.Soak up oils with a paper towel.

• Balance high fat foods with naturally low-Balance high fat foods with naturally low-

fat vegetables, fruits, and grains.fat vegetables, fruits, and grains.

14. How can we know if a food has 30% 14. How can we know if a food has 30% fat or less?fat or less?

Divide the calories from fat by the total Divide the calories from fat by the total caloriescalories

List the calories from fat: 30List the calories from fat: 30Divide by total calories: 90Divide by total calories: 90

30/90 = .33330/90 = .333

Multiply by 100Multiply by 100 = 33.3% = 33.3%

Is the food more or less than 30%? Is the food more or less than 30%? If less, than the food meets If less, than the food meets

the fat requirement.the fat requirement.

ENd• http://www.cookinglight.com/eatin

g-smart/nutrition-101/nutrition-essentials-video-healthy-fats

Homework:• Write down how much of each

“fat” you consumed today in your notebook.– Write down the percentages of

saturated and unsaturated fat– Reflect: Are your numbers within the

recommended percentages?

– Fat is a concentrated source of energy – 9 calories per 1 gram. Recommended consumption levels are 30% percent of total calories from fat.

Fats Pretest- In Notebook!1. What is the main function of fat?2. What do unsaturated fats do?3. What are 3 food sources of unsaturated

fats?4. What are saturated fats?5. What can saturated fats cause?6. What are 3 food sources of saturated

fats?7. What are cooking techniques to cook

fats?8. What 3 roles does fat play in cooking?9. How much fat should we consume

daily? (percentage)

Fats Pretest Continued10. What is the difference between saturated and unsaturated fats?11. How does marketing fats impact your choice as a consumer?12. What are some health risks of eating too much of the wrong fats?13. What is hydrogenation? 14. Which fats can be hydrogenated?