FATS

Fats: an essential component of the diet needed for:• energy • vitamin absorption• hormone production • protection of vital organs

Each gram of fat provides 9 Calories

Typically solid at room temperature

Found in animal sources: red meat and dairy

Plant sources: coconut oil, palm oil

LONG-CHAIN SATURATED FATTY ACIDS STEARIC ACID

Named for carbon chain in their molecular structure

Includes palmitic acid, lauric acid, myristic acid

Raise blood cholesterol levels

Also a long-chain SFA

Shown to have no effect on blood cholesterol levels

Found in cocoa butter, milk, meat

High levels found in• Soybean oil• Corn oil• Canola oil• Safflower oil • Nuts and seeds• Fatty fish

Salmon Herring

Omega-3 and Omega-6 polyunsaturated fatty acids

Body cannot add double bonds • Must be consumed in the diet

Balance the consumption between the two• Ratio of Omega-6 to Omega-3

OMEGA 3 OMEGA 6

Linolenic acid • Converted to

eicosapentanoic acid (EPA) and docosahexaenoic acid (DHA)

• Anti-inflammatory effect

Found in: flaxseed, canola oil, walnuts, salmon, cod

Linoleic acid• Converted to arachidonic

acid • Important for immune

system function• Pro-inflammatory effect

Very prevalent in American diet: • Corn oil, soybean oil,

peanut oil, eggs, dairy

Liquid at room temperature

Come from plant sources • Nuts and seeds• Flaxseed oil, olive

oil, canola oil• Avocado

Come from process of hydrogenation: converting double bond in polyunsaturated fats to a single bond

Process provides foods with longer shelf life

USDA now requires trans fat to be listed on Nutrition Facts label

Donuts fried in hydrogenated fats were a major source of trans fats – most processors have changed their formulas to reduce trans fats in their products

Foods labeled ‘0 grams trans fat’ may still contain trans fat

Look for ‘partially hydrogenated’ oil on food labels to identify if that food product contains trans fat.

For amount consumed look at serving size

Select lean cuts of meat

Select low fat dairy products

Include fish or poultry in your menus

Use butter and margarines sparingly

Balance fat intake: vary your oils• Fat composition differs between each

Recommend no more than 30% of calories from fat in the total diet

No-fat diets are unhealthy – especially for children and teens

Use a variety of fats in moderation to achieve healthy balance• Butter and margarines• Vegetable oils• Food sources (nuts, fish, flaxseed)