Differences in fats

1. Differences in fats Why all fats aren’t bad.

2. Unsaturated Fat • Unsaturated- preferred type of fat in diet • 2/3’s of fat in diet. • Liquid at room temperature • Two type of unsaturated fats • Dependent on how cool it can get before it becomes solid • Dependent on the amount of chemical bonds

3. Monounsaturated Fat • Mono= one • One double bond, turns solid when chilled faster • Helps reduce LDL levels • Food sources • Olive, canola, peanut, safflower and sesame oils

4. Polyunsaturated Fat • Reduced LDL levels • Rich in vitamin E • Is an antioxidant (fights free radicals) • Helps form RBC’s and works with Vitamin K • Body cannot produce, must eat in food • Soybean, corn and sunflower oils • Some fish • Some nuts and seeds

5. Fatty Acids • Omega 3 • Fish oils, not consumed enough and research proves the highest amount of benefits • Omega 6 • Over-indulgence in diet due to being abundant in grains • Omega 9 • Over-indulgence in diet due to being abundant in animal and plant based foods. • All three • Heart health • Cancer • Inflammatory diseases

6. Saturated Fat • Solid at room temperature • Animal fats • Butter • Cheese • Poultry skin • Marbled meat • Not all saturated fats have cholesterol • Coconut oil, palm and palm kernal oil • Increases LDL levels • Aim for 5-6% of calories/ day

7. Trans Fat • Are generally man-made • A very small percentile are produced in the gut of an animal • Are made by adding hydrogen to unsaturated fats • What does this do? • Under 0.5 grams does not have to be labeled • Reading food labels • Partially Hydrogenated __ oils

8. Saturated Fat Vs. Trans Fat • If it is created in a lab, how does your body know what to do with it? • If trans fat are so bad, why are they around? • What are they good for? • Is either one good for me?

9. Cholesterol • Is another type of fat: • Meats, egg yolks, dairy products • Cholesterol levels is the total amount in the blood • High bad cholesterol level’s means blocked arteries • LDL- lousy • HDL- healthy

10. Fat Cells • No magic number • Set number of fat cells from teen years through adult years • Fat cells can shrink or bloat, but the capacity for how many fat cells you will have is determined during adolescence. • Eating right at a young age is essential • Weight is determined more on habits passed down from generations than the DNA.

11. Links between diseases Trans fats has been linked to increased risk of heart attack, stroke and type 2 diabetes. Saturated fat has been linked to increased risk of heart attack, stroke and type 2 diabetes. Too much fat in the diet has been linked to increased risk of heart attack, stroke and type 2 diabetes. Everything in nature in proportion is needed in the diet.

12. Links to look at • www.heart.org • American Heart Association • www.nlm.nih.gov • National Institute of Health • www.cdc.gov • Centers for Disease Control and Prevention • www.eatright.org • Academy of Nutrition and Dietetics

13. Contact Information • If you would like a copy of the slides or have any questions, you can email: • bowmaj@lpha.mopublic.org • Or call: • 816-324-3139

14. Closing • Thank you for you participation in the wellness challenge and hope this has all been helpful. • Keyword: • Cod Liver