FatsFats

The love/hate relationshipThe love/hate relationship

The Good,The Good,

Fats and oils are Fats and oils are part of a healthful part of a healthful diet.diet.

Fats serve many Fats serve many functions in our functions in our body including body including supplying energy supplying energy and carrying and carrying Vitamins A, D, E, Vitamins A, D, E, and K.and K.

The Good,The Good,

Fats also support Fats also support cell growth. cell growth.

help protect your help protect your organs and help organs and help keep your body keep your body warm.  warm. 

produce produce important important hormones, too hormones, too

The Good,The Good,

Adds flavor to foodAdds flavor to food Satisfies HungerSatisfies Hunger Protects internal Protects internal

organs from shock organs from shock and injuryand injury

Insulates the body Insulates the body from shock and from shock and temperature temperature changes. changes.

The Bad,The Bad,

Most people eat too Most people eat too much fat.much fat.

The type of fat and how The type of fat and how much you eat will affect much you eat will affect your heart health.your heart health.

The UglyThe Ugly

High intakes of these fats High intakes of these fats can increase your risk for can increase your risk for coronary heart disease.coronary heart disease. Saturated FatsSaturated Fats Trans FatsTrans Fats CholesterolCholesterol

These fats need to be These fats need to be listed on the Nutrition listed on the Nutrition Facts label.Facts label.

Saturated FatSaturated Fat

Raise LDL and HDL levels of Raise LDL and HDL levels of cholesterolcholesterol

Saturated fats are typically solid at Saturated fats are typically solid at room temperature. room temperature.

Found in animal sources, coconut Found in animal sources, coconut and palm oil.and palm oil.

More harmful than cholesterol.More harmful than cholesterol.

Polyunsaturated FatsPolyunsaturated Fats

Better than Saturated fats.Better than Saturated fats. Found in vegetable oils and fish.Found in vegetable oils and fish. Lowers both the LDL and HDL Lowers both the LDL and HDL

cholesterol levels in blood.cholesterol levels in blood.

MonounsaturatedMonounsaturated

best type of fat best type of fat found in both animal and plant found in both animal and plant

sources sources Olive, canola and peanut oils are the Olive, canola and peanut oils are the

most common examples. most common examples. Monounsaturated fats lower LDL Monounsaturated fats lower LDL

and raise HDL levels of and raise HDL levels of cholesterol in the bloodcholesterol in the blood

Trans FatsTrans Fats

TransTrans fats (or fats (or transtrans fatty acids) are fatty acids) are created in an industrial process that created in an industrial process that adds hydrogen to liquid vegetable adds hydrogen to liquid vegetable oils to make them more solid.  oils to make them more solid. 

Another name for Another name for transtrans fats is fats is “partially hydrogenated oils."  Look “partially hydrogenated oils."  Look for them on the ingredient list on for them on the ingredient list on food packages. food packages.

Worst Kind.Worst Kind.

Trans Fats cont.Trans Fats cont.

TransTrans fats raise your bad (LDL) fats raise your bad (LDL) cholesterol levels and lower your cholesterol levels and lower your good (HDL) cholesterol levels.  good (HDL) cholesterol levels. 

Increases your risk of developing Increases your risk of developing heart disease and stroke.  heart disease and stroke.  

Associated with a higher risk of Associated with a higher risk of developing type 2 diabetes. developing type 2 diabetes.

Trans Fats contTrans Fats cont

TransTrans fats can be found in many foods fats can be found in many foods especially in fried foods like French fries especially in fried foods like French fries

and doughnuts, and baked goods and doughnuts, and baked goods including pastries, pie crusts, biscuits, including pastries, pie crusts, biscuits, pizza dough, cookies, crackers, and pizza dough, cookies, crackers, and stick margarines and shortenings. stick margarines and shortenings.

Look for ingredients referred to as Look for ingredients referred to as “partially hydrogenated oils.” “partially hydrogenated oils.”

How much TRANS fat can I How much TRANS fat can I eat?eat?

The American Heart Association The American Heart Association recommends less than 1 percent of your recommends less than 1 percent of your total daily calories should be trans fats. total daily calories should be trans fats. 

if you need 2,000 calories a day, no more if you need 2,000 calories a day, no more than 20 calories should come from than 20 calories should come from transtrans fats.  fats. 

That’s less than 2 grams of That’s less than 2 grams of transtrans fats a day.  fats a day.  Given the amount of naturally occurring Given the amount of naturally occurring transtrans fats you probably eat every day, this fats you probably eat every day, this leaves virtually no room at all for industrially leaves virtually no room at all for industrially manufactured manufactured transtrans fats.  fats. 

Key Recommendations Key Recommendations for Adolescentsfor Adolescents

Keep total fat intake Keep total fat intake between 25-35% of between 25-35% of total calories.total calories.

Let most of the fats you Let most of the fats you eat be polyunsaturated eat be polyunsaturated and monounsaturated and monounsaturated fats such as fish, nuts fats such as fish, nuts and vegetable oils.and vegetable oils.

CholesterolCholesterol

Fat-like substance made by the body Fat-like substance made by the body that has some useful functions:that has some useful functions: Found in every body cellFound in every body cell Part of skin tissuePart of skin tissue Transports essential fatty acidsTransports essential fatty acids Needed to produce hormonesNeeded to produce hormones

Types of CholesterolTypes of Cholesterol

The body has HDL (good) cholesterol The body has HDL (good) cholesterol and LDL (bad) cholesterol. and LDL (bad) cholesterol.

““H” stands for “healthy” H” stands for “healthy” ““L” stands for “loser”. L” stands for “loser”. High levels of LDL cholesterol is one High levels of LDL cholesterol is one

factor related to heart disease and factor related to heart disease and obesity.obesity.

Cholesterol cont.Cholesterol cont.

The body manufactures all the cholesterol The body manufactures all the cholesterol it needs, eliminating the need to include it it needs, eliminating the need to include it in your diet. in your diet.

In all animal tissuesIn all animal tissues Cholesterol is Cholesterol is not not found in foods of plant found in foods of plant

origin origin Cholesterol is found in the membrane Cholesterol is found in the membrane

between the cells between the cells notnot in the cells or fleshy in the cells or fleshy part of the meat.part of the meat.

16 Tips to Avoid Fats16 Tips to Avoid Fats

Steam, boil, or bake vegetables; or for a change, stir-fry in a small amount of vegetable oil

Season vegetables with herbs and spices rather than with sauces, butter, or margarine.

Tips Continued

Try lemon juice on salads or use limited amounts of oil-based salad dressing.

To reduce saturated fat, use margarine instead of butter in baked products and, when possible, use oil instead of shortening.

Try whole-grain flours to enhance flavors of baked goods made with less fat and cholesterol-containing ingredients

Replace whole milk with skim or low-fat milk in puddings, soups, and baked products.

Substitute plain low-fat yogurt, blender-whipped low-fat cottage cheese, or buttermilk in recipes that call for sour cream or mayonnaise

Choose lean cuts of meat. Trim fat from meat before and/or after

cooking Remove skin from poultry before cooking Cook meat or poultry on a rack so the fat

will drain off. Use a nonstick pan for cooking so added fat will be unnecessary

Chill meat or poultry broth until the fat becomes solid. Spoon off the fat before using the broth

Limit egg yolks to one per serving when making scrambled eggs. Use additional egg whites for larger servings. Use "egg substitutes" for baking or for scrambled eggs

Try substituting egg whites in recipes calling for whole eggs. For example, use two egg whites in place of each whole egg in muffins, cookies, and puddings

Substitute 1/2 c. plain non-fat yogurt for the same amount of mayonnaise and save 736 calories and 89 grams of fat

FatsFats

The love/hate relationshipThe love/hate relationship