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Fat and Oils

Superhero or Villain?. Fat and Oils. MyPyramid :. Foods are included on MyPyramid if they supply essential nutrients as part of calorie needs. OILS (YELLOW BAR) – liquid at room temp Supply : Vitamin E and essential fatty acids (monounsaturated, polyunsaturated)

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Fat and Oils

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  1. Superhero or Villain? Fat and Oils

  2. MyPyramid: • Foods are included on MyPyramid if they supply essential nutrients as part of calorie needs. • OILS (YELLOW BAR) – • liquid at room temp • Supply: Vitamin E and essential fatty acids (monounsaturated, polyunsaturated) • Plant sources (Vegetable oils and nuts) and Fish • FAT– • Solid at Room temperature • Not placed on MyPyramid • Very low in essential nutrients • Extra calories and cholesterol (fatty acids, trans fat)

  3. Different kinds of oils….. • Common Cooking Oils: • canola oil • corn oil • cottonseed oil • olive oil • safflower oil • soybean oil • sunflower oil • Flavoring Oils • Walnut oil • Sesame oil • nuts • olives • Avocados • salad dressings, mayonnaise, and soft tub margarine • some fish

  4. Fats (lipids) are greasy substances, liquid or solid, that will not dissolve in water. Some fats are easy to see (visible fats) White portions around and through meats Butter, margarine, oil Many foods contain fats that cannot be seen because they are part of the food’s chemical composition (invisible fats) egg yolk, nuts, whole mile, baked goods, avocados

  5. Dietary Guidelines #5 KEY RECOMMENDATIONS 1. Keep total fat intake between 25-30% of total calories. • No more than 30% of calories • The US eats 40% or more • Teen females 60-75 grams of fat (adults less than 60) • Teen male 90 -100 grams of fat (adults less than 90)

  6. Calories 250 Calories from Fat 150 2. Let most of the fats you eat be polyunsaturated and monounsaturated fats such as fish, nuts, and vegetable oils. (44 g) 3. High intakes of these 3 fats can increase your risk for coronary heart disease: Saturated fat: • Less than 10% of calories (20 g –2000 cal diet) Cholesterol: • Less than 300 mg/day Trans fat: • Keep as low as possible

  7. Women: 5 to 6 teaspoons of oil* Men: 6 to 7 teaspoons of oil* * Amount recommended if less than 30 minutes of physical activity per day *for 2,000 calorie level 1 tsp of oil: 1 tsp soft margarine (trans fat free) or vegetable oil 1 Tbsp low-fat mayo 2 Tbsp light salad dressing 2 tsp of oil: 1 Tbsp regular salad dressing 3 tsp of oil (1 Tbsp) : 1 oz of nuts OR ½ avocado 4. Serving Sizes? • 1 tsp = tip of thumb • 2 TBL = nine volt batter 6 teaspoons of oil per day = a salad with 2 Tablespoons of Italian dressing, use 1 Tablespoon of olive oil to sauté vegetables for dinner, and use about 1 teaspoon of mayonnaise in the tuna salad for lunch.

  8. Discretionary Calories – extra calories leftover after your total calorie allotment.

  9. B. Functions of fat • One of 3 essential nutrients that provides the body with energy. (the other 2?) • A carrier for Vitamins • A, D, E, K • Adds flavor to food • Creates satiety • feel full longer • Protects internal organs • Insulates body - supplies heat • Helps during illness by providing extra fuel

  10. Fats in foods have value too. Food flavor and texture is enhanced by a little fat. Fats add moisture and tenderness to some foods and crispiness to others

  11. High (Too much) Fat Diets Cause: • Heart Disease • Cardiovascular Disease • Weight gain – Obesity • Most dangerous when stored in excess around the heart, lungs, and abdomen.

  12. C. Fat is the most concentrated source of food energy. • There are 9 calories per gram of fat • Carbohydrates and Proteins? • No more than 25-30% total calories from fat • For a 2000 calorie diet • (30% of total calories coming from fat) = 65 grams p/ day • Formula: • Grams of fat X 9 divided by total calories X 100 = % of fat calories • Sm cookie dough shake: 21 g fat and 780 calories = 24% • Pumpkin Pie: 18 g and 407 calories = 39% fat Assignment #1

  13. Be more aware • 9 calories per gram • 1 tsp of fat = 4 grams = 36 calories • 1 TBL = 12 grams of fat = 48 calories • 3500 calories = 1 pound of body fat • Average American eats 24 tsp of fat a day • 1 stick of butter • 96 grams = 864 calories • Remember VISIBLE vs INVISBLE FAT

  14. HIGH FAT = 196 g fat (130 g over) • 1 egg, sausage, and cheese Croissant • 43 g (10.5 tsp) • 1 c orange juice • 0 g • 1 Whopper • 32 g (2 TBL + 1.5 tsp) • 1 smfrench fry • 10 g (2.5 tsp) • 1 apple pie • 19 g (1 TBL + 1.5 tsp) • 12 ounce coke • O g • 1 cake doughnut • 11.5 g (2.75 tsp) • 1 cup 2 % milk • 5 g (1.25 tsp) • 2 pieces of fried chicken • 46 ( 3 TBL + 1 tsp) • ½ c coleslaw • 7 g (1.5 tsp) • 1 potato with broccoli cheese • 12.5 g (3 tsp) • 1 c 2% milk • 5 g (1.3 tsp) • Hot fudge sundae • 5 g (4.3 tsp)

  15. AnIncreasein the Amount of Total Fat Americans Eat 91 79 73 Amount of Total Fat (Grams) 1989- 1991 1999-2000 2009-2010 40% more than recommended 65 g

  16. SIMPLE CHANGES 1 slice - Cheese PIZZA 1 slice - PEPPERONI PIZZA Calories – 380 Fat – 12 grams % fat – 28 % • Calories – 340 • Fat – 6 grams • % fat – 16 % • Hot dog, corn, Banana • Whole milk • 585 calories, 21.5 g fat, 33.1 % fat • 1 % milk • 535 calories, 16.3 g fat, 27.4 % calories fat • Skim Milk • 520 calories, 13.7 g fat, 23.7 % calories fat

  17. SMALL CHANGES ADD UP Man in the mirror

  18. LOW FAT – with your table partner Assignment #2

  19. D. Functions of Cholesterol • Found in every body cell • Part of skin tissue • Transports essential fatty acids • Needed to produce hormones

  20. 2. Types of Cholesterol • LDL • Bad for you • HDL • Healthy for you 3. The body manufactures all the cholesterol it needs. 4. Cholesterol is present in all animal tissue. Cholesterol is not present in plants.

  21. E. Fatty Acids 1. Saturated Fats • Come from an animal source • Solid at room temperature • Raise the LDL and HDL levels of cholesterol in the blood. • Examples: butter, Crisco, margarine, lard, meat, poultry skin, whole milk

  22. Essential Fatty Acids 2. Polyunsaturated fats • Lowers both LDL and HDL levels of cholesterol. • Found in vegetable oils, and fish, walnuts, pumpkin or sunflower seeds, margarine, salad dressings, mayonnaise

  23. Essential Fatty Acids 3. Monounsaturated fats • Best type of fat • Lower LDL and raise HDL levels. • Found in both animals and plants • Examples: olive oil, canola oil, peanut oil, avocados, and peanuts

  24. 4. Also watch for Trans Fat • Raises LDL “bad” cholesterol • Lowers HDL “good” cholesterol • Produced through hydrogenation of oils. • When a liquid oil is made into a solid fat. • “hydrogenated oil” or “partially”

  25. Baked goods – 40% Animal products – 21% Margarine – 17% Fried potatoes – 8% Potato chips, corn chips, popcorn – 5% Shortening used at home – 4% Other – 5% Contribution of Various Foods to Trans Fat Intake

  26. Daily Grams (g) of Saturated Fat per Calorie Level(<10% of calories) 18 g or less (1,600) 20 g or less (2,000) 24 g or less (2,200) 25 g or less (2,500)

  27. G. More Smart Choices • Choose a vegetable oil or soft margarine in place of butter or animal fats. • Vary protein sources – choose beans, nuts and seeds and fish as an alternative to meat and poultry. • Eat fried foods and commercial baked goods in moderation.

  28. Oils and solid fats are not created equal! • Choose leaner meats and low-fat dairy • Choose healthier forms of cooking. • Check Nutrition labels to stay within your limits!!!

  29. MAKING a WHITE SAUCE • The secret to making a smooth white sauce is using the right amount of 3 ingredients: flour, fat, and milk in proper amounts of each. • Measure these accurately and mix quickly. • Recipe for a 1 cup medium white sauce: What ingredients change to make a difference consistency?

  30. Assignments #3 ,4, and 5 • #3 Change the recipe to be healthier. • #4 use the restaurant nutritive value charts to create a healthier fast food meal. • #5 During Lab read the article on Alfredo Sauces.

  31. F. More Fats and Oils 1. Butter • A fat made from cream • It may be purchased lightly salted or unsalted 2. Margarine • A fat made from vegetable oil • It may be purchased in stick form or as a soft margarine in tube. • Use only stick margarine for baking

  32. More Fats and Oils 3. Lard • A solid fat from pigs. • Most often used in pie crust • Lard is high in saturated fat and cholesterol 4. Shortening • A solid fat made from vegetable oil. • Used mainly for cooking and baking and has little flavor.

  33. More Fats and Oils 5. Cooking Oil • Oils are made from vegetables such as peanut oil, canola oil, soy bean oil, corn oil, olive oil. • Olive oil is not usually used for baking due to its distinct flavor.

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