Fat is the most concentrated source of food energy, and has 9 calories in every gram of fat!

Unsaturated Fat: Liquid at room temperature; ALSO KNOWN AS OIL

Examples: canola oil, olive oil, vegetable oil, etc.

Saturated Fat: Solid at room temperature

Examples: lard, butter, shortening.

Fat consumption for a standard 2,000 calorie

diet…*No more than 66 grams TOTAL FAT.

*No more than 30% of total calories should come from fat.

*No more than 10% or 22 grams saturated fat

*No more than 20% or 44 grams monounsaturated and polyunsaturated fat

CALCULATING PERCENT CALORIES FROM FAT:

STEP 1: Grams fat per serving multiplied by 9 STEP 2: Divide by total calories STEP 3: Multiply by 100 to give percentage

Honey Grahams: Serving = 2 crackers Calories = 130 Protein = 2 grams Carbs. = 21 grams Fat = 4 grams

= 28% calories from FAT

Cholesterol….Cholesterol is NOT fat, but a “fat-like” substance present in all body cells.

It contributes to the digestion of fat and the absorption of fat soluble vitamins.

Cholesterol is manufactured by the body - mostly in the liver!

All animals make cholesterol…ANY animal food or animal food bi-product including red meat, poultry and fish, will ultimately raise total body cholesterol.

Foods high in cholesterol include:

Egg YolksLiver / Organ Meats Some Shellfish

LDL’s and HDL’sCholesterol circulates in the blood in chemical “carriers” called lipoproteins…..

There are two major kinds of lipoproteins: LDL’s (Low-Density Lipoprotein) = LOSERS HDL’s (High-Density Lipoprotein) = HEROES

Low-Density Lipoproteins

LDL’s are BAD for our bodies! = LOSERS!

LDL’s take cholesterol from the liver to wherever it is needed in the body. Because of LDL’s - excess amounts of cholesterol can build up in artery walls leading to heart disease, stroke and even death!

High-Density Lipoproteins

HDL’s are GOOD for our bodies! = HEROES! HDL’s carry excess cholesterol back to the liver – keeping it from causing artery cholesterol buildup

Fatty Acids: *Organic acids

units that make up fat…Saturated / Unsaturated

Polyunsaturated

Monounsaturated

Trans Fatty Acids

Saturated and Unsaturated Fatty Acids

Raises the level of LDL cholesterol in the bloodstream! Food sources: meat, poultry skin, whole-milk dairy products, tropical oils-coconut oil, palm oil, and palm kernel oil.

Polyunsaturated Fatty Acids

Lowers TOTAL blood cholesterol – including both LDL and HDL levels!Food sources: many vegetable oils, such as corn oil, soybean oil and safflower oil.

Soy beans and oil

Corn oil

Safflower and oil

Monounsaturated Fatty AcidsLowers LDL cholesterol and Raises HDL cholesterol!Food sources: Olives, olive oil, avocados, peanuts, peanut oil and canola oil.

Hydrogenation:The process in which missing hydrogen atoms are added to

an

UNSATURATED FAT (oil) making it more firm in texture forming a new fatty acid

called Trans Fatty Acid

containing many of the same properties as saturated fats.

Fat in Food…Invisible

Fat: Fat that is not easily seen in

foods…

Visible Fat: Fat that can be

easily seen…