Fats Fats G G What are some foods

Fats

Fats G G What are some foods high in fat? Solid or liquid Do not dissolve in water White portion around meat

Invisible Fats G Part of food’s chemical composition G Egg yolks, nuts, whole milk, baked goods, and avocados

Why Fats? G Helps body absorb Vitamins A, D, E, and K G Reserve supply of energy G Cushions heart and other vital organs G Insulation for warmth G In the cell membrane G Keeps hunger away

Fats in Foods G Enhances flavor and texture G Add moisture and tenderness G Adds crispiness to some

Cholesterol G Fat-like substance present in all body cells G Needed for many body processes G Digestion of fat G Making Vitamin D G Making some hormones and building cells G Too much is linked to heart disease

Cholesterol G Your body makes enough cholesterol G All foods from animal sources contain cholesterol G Fatty Meat G Poultry G Egg yolks G Liver and Other Organs G Shrimp and Squid

Good vs. Bad G Low-density Lipoprotein (LDL) G Takes cholesterol from liver to wherever needed G If too much in body, build up of artery walls G Increased risk of heart disease and stroke

Now the Good… G High-density Lipoprotein (HDL) G Picks up excess cholesterol and takes it to liver for excretion G In a cholesterol test, you would want the HDL higher then the LDL

Saturated Fat G Raise levels of LDL G Foods high in saturated fat include: G Fatty Meat G Poultry Skin G Whole Milk G Tropical Oils- coconut oil, palm oil

Polyunsaturated Fat G May help lower cholesterol levels if used instead of saturated fats G Found in: G Corn Oil G Safflower Oil G Soybean Oil

Monounsaturaed Fat G Low in LDL (bad), help raise HDL (good) G High in Foods: G Olives G Olive oil G Avocados G Nuts G Peanut and canola oil

Hydrogenation G Turning vegetable oil into a solid G Shortening and most margarines G Gives some products longer shelf lives and extra flavor G Forms Trans Fats

Trans Fats G Function like saturated fats G Increase LDL and lower HDL G Common in margarines, salad dressings, crackers, snack foods, baked goods, fast foods, and convenience foods

Read the Labels G Look for terms such as: G “Vegetable Shortening” G “Hydrogenated” G “Partially Hydrogenated” G As of Jan. 1, 2006 produces are required to list trans fat

How much? G Most Americans get too much fat and the wrong kind G Resulting in increased risk of heart disease and cancer, & obesity G Eat them in moderation and make good choices

Lower Health Risks G Foods that are moderate in total fat G Keep saturated fat, trans fat, and cholesterol intake levels low G Since body makes needed cholesterol, we don’t need much!

Controlling Fat G Fatty foods taste good G Just eat in moderation G Don’t cut fat by cutting out fat-free or low-fat foods G Will result in getting more calories

Controlling Fat Suggestions G G G G Eat Fruits, Vegetables, Whole-Grains Choose Fat-Free Dairy Products Remove Poultry Skin Choose Lean Ground Beef Limit Fried Foods Use Smaller Amounts of Butter Only Eat Dessert Occasionally