FAT S Fat 101 1 Fat is a

? FAT S

Fat 101 Ø 1) Fat is a necessary part of the diet Ø 2) Fat is one of the most concentrated sources of energy in our diets Ø 3) Fat gives you __? _/grams Other Energy Sources… • Carbohydrate • Protein

The Benefits of Fat in Our Diets Ø Some fat in our diet helps us absorb and act as a carrier for certain vitamins – Fat Soluble Vitamins A E D K Ø Fats act as a reserve supply of energy Ø Protects internal organs from shock and injury Ø Insulates the body from shock and temperature changes Ø Help us feel satisfied and cause us to feel full longer Ø Some types provide essential fatty acids Ø Adds Flavor and texture to food Ø Promotes healthy skin

Is Sugar the same as Fat? Ø No! Sugar is a simple carbohydrate. A teaspoon of sugar, or… 16 calories A teaspoon of butter 36 calories Fats are almost double the calories and too many can cause weight gain.

How Much Fat Do We Need? Ø Men = 30– 60 grams Ø Women = 20– 40 grams Excess fat will be stored as adipose tissue (body fat) 7 grams 25 grams Large

How can you tell if a food is high in FAT? Greasy Squishy Shiny Creamy Smooth Tender Buttery Oily Slippery Rich Refried

THE RULE OF WHITE

What is cholesterol? Ø Cholesterol is not fat. Ø Skin Tissue- It is a “fat like” substance present in all body cells that is needed for many essential body processes. Ø It contributes to the digestion of fat and the skin’s production of vitamin D. Ø Bodies produce all the cholesterol they need, mostly in the liver. Ø All animals have the ability to manufacture cholesterol.

Ø Because all animals make cholesterol, if you eat any animal product, including meat, poultry, and fish, you are consuming extra cholesterol.

Cholesterol Ø A certain amount of cholesterol circulates in the blood. Ø It does not float through the bloodstream on its own, but in chemical “packages” called lipoproteins. There are 2 main types of lipoproteins. Ø 1. LDL’s (Low-Density Lipoproteins) Ø 2. HDL’s (High-Density Lipoproteins)

LDL- “Loser” Ø If there is too much LDL cholesterol circulating, the excess amounts of cholesterol can build up in artery walls. Ø This build up increases the risk of heart disease or stroke. Ø Thus, LDL cholesterol has come to be known as bad cholesterol.

HDL- “Heaven” Ø Picks up excess cholesterol and takes it back to the liver, keeping it from causing harm. Ø Thus, HDL cholesterol has come to be known as “good cholesterol”.

Ø 8) The Amounts and Types of fats eaten have a greater effect on blood cholesterol than does the cholesterol itself.

Ø 9) Fatty Acids: Chemical building blocks for fats and oils

All fats are not created equal! A break down of fat

Solid Fat BAD Ø Solid at room temperature. Ø Are considered the worse type of fat. Shortening

Visible Fats Fat that is easily seen Ø Examples: Butter on a baked potato, layer of fat around a pork chop, etc.

Two Types: Solid Fat Ø 1) Saturated • Sources: Animal Products: Butter, steak, bacon, milk • Raises LDL & HDL Ø 2) Trans fat • Sources: foods with a long shelf life like cookies, doughnuts, imitation cheese • Raises LDL & HDL BAD

Trans Fat Ø Doughnuts and pastries Ø Deep fried foods such as fried chicken and French fries Ø Imitation cheese Ø Snack chips Ø Cookies and crackers Ø Research have correlated trans fat intake with • Heart disease • Diabetes • Cancer and many other health concerns

Hydrogenated Fat Ø Hydrogenation is the process where Hydrogen (H) atoms are added to a liquid fat to make it a solid fat (such as margarine). H H H + Ø Trans Fats are formed in the hydrogenation process. This process helps foods stay fresh on the shelf longer.

Let’s learn a little more about artificial TRANS FAT Ø http: //www. wimp. com/whatfat/

D O GO Liquid Fat Ø Liquid at room temperature. Ø Heart Healthy- considered the better type of fat. Ø Essential Fatty Acids Sources: Ø Plants Ø Fish Ø Nuts

Invisible Fats that cannot be detected by the eye Ø Examples: nuts, avocados, olives etc.

3) Polyunsaturated Fatty Acids… Ø Acceptable but use sparingly Ø Lowers good cholesterol (HDL ↓) and lowers bad cholesterol (LDL↓) Ø Sources: • Oils: corn, cottonseed, safflower, soybean, and sunflower oil • Walnuts, sunflower seeds • Fish

4) Monounsaturated Fatty Acids… Ø Best for your body Ø Raises good cholesterol (HDL↑) and lowers bad cholesterol (LDL↓) Ø Sources: • • Canola, olive, and peanut oils Avocado Almonds, cashews, pecans, and peanuts Sesame seeds

REVIEW The Good Ø We need a small amount of fat in our diets • Carrier for vitamins A, D, E, K • Insulator/Internal Protection • Energy Ø Polyunsaturated • Lower HDL & LDL Ø Monounsaturated • Raise HDL & lower LDL

The Bad Ø Too much fat leads to weight gain. Ø Saturated- solid at room temperature Ø Trans- Longer shelf life

The Ugly- Too Much Fat Ø Americans not only eat too much fat, but the wrong kinds of fat. Ø Doing so can increase risk of serious health concerns Ø Heart Disease Ø Obesity Ø Cardiovascular related problems.

FAT DANCE Ø NO, NO Dance. Saturated Ø Frankenstein Dance. Trans Ø Polynesian Dance. Poly Ø Disco Dance (Number one)Mono

Comic Book Assignment Ø Groups of 2 Ø Together, create a comic book based off of the fat terms we just discussed in class. Ø Invent an action story that involves these characters, to help you remember good fats vs. bad fats: GOOD GUYS BAD GUYS Polyunsaturated Saturated Monounsaturated Trans HDL Cholesterol LDL Cholesterol

Ø All group members MUST contribute. On back write down what each group member did to contribute. Ø Must fill whole sheet. Can do more if you want. Ø Must be colored. Ø Must resemble format of comic book. Expectations: