Fats: the high powered nutrient

1 Gram of Fat contains 9 calories of Energy per gram!

That’s over twice as much as Carbohydrates and Proteins!

What do Fats do for us?

I. Fats are used for stored energy (mostly

during exercise!)II. Body Insulation- Keeps us

warm!III. Padding- Keeps us

comfortable!IV. Stores Vitamins (fat soluble)V. Production of Hormones

Fat in the body! (unused fats)

What are the types of Fat? Saturated fats are usually found

in animal products, but can also be contained in certain oils (coconut, palm)

Trans Fats can be found in:

cakes, cookies, crackers, pies, bread, etc. Trans fat is made when manufacturers add

hydrogen to vegetable oil--a process called hydrogenation.

Hydrogenation increases the shelf life and flavor stability of foods containing these fats.

Cholesterol: Good (HDL) & Bad (LDL)

Egg, yolk, Chicken, brain, dairy products & liver

HDL seem to protect against heart attack.

How does High Cholesterol Clog Arteries?

HDL:The Hero!

LDL:The Loser!

Mono & Poly

Mono-unsaturated (missing one hydrogen atom) fats are usually found in plant products such as cooking oils and nuts

Polyunsaturated (missing more thanone hydrogen atom) fats are usuallyfound in fish and oils!

Salmon-Omega 3 source (fish)

When cooking……

Too much fat leads to:

Heart Disease- Clogged Arteries,

overworked heart Cancer- increased risk,

especially with high intake of trans-fatty acids.

Obesity- When we don’t use it, it stores it.

Not enough fat leads to:

Eating disorders Lack of development (especially

at young ages) Fatigue

Healthy Advice for Fats

Limit your fats to 30% of your daily caloric intake

Reduce intake of fats overall, but: limitsaturated fats to 1/3 of all fats consumedTrim visible fat from meats andReduce the use of butter, dressings, and oils

Half sheet Quiz

1. T or F HDL is the BAD form of Cholesterol.

2. T or F Fat helps keep the body warm.3. T or F Monounsaturated fats are missing

more than one hydrogen atom.4. T or F Hydrogenation increases the shelf

life, flavor and stability of foods.5. T or F Coconut oil is the best oil to cook

with.

Quiz Answers

1. F--HDL is the BAD form of Cholesterol.2. T--Fat helps keep the body warm.3. F--Monounsaturated fats are missing

more than one hydrogen atom.4. T--Hydrogenation increases the shelf life,

flavor and stability of foods.5. F--Coconut oil is the best oil to cook with.