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Fats

Fats . Know the Difference. Four Types of Fat (Fatty Acids). Monounsaturated fatty acids Polyunsaturated fatty acids Saturated fatty acids Trans fat or Trans fatty acids. Two health problems made worse by consuming too much fat? . Heart Problems Diabetes Type 2.

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Fats

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  1. Fats Know the Difference

  2. Four Types of Fat (Fatty Acids) • Monounsaturated fatty acids • Polyunsaturated fatty acids • Saturated fatty acids • Trans fat or Trans fatty acids

  3. Two health problems made worse by consuming too much fat? • Heart Problems • Diabetes Type 2

  4. Five foods that should be eaten more often to improve health? • Fruits and vegetables • Wholegrains • Fish • Fat free and low fat milk products • Legumes (broad, kidney, black beans etc), lean • meat for protein

  5. Monounsaturated fats • Olives • Peanut butter • Almonds • Avocados • Olive oil • Canola oil (rape seed) • Sesame oil • Peanut oil

  6. Polyunsaturated fats • Seeds • Fish • Nuts • Flaxseed • Sunflower oil • Other Vegetable oils

  7. Saturated fats • Poultry • Butter • Red meat • Milk • Cheese

  8. Trans fat • Deep fried foods • French fries • Crackers • Pies • Cookies • Pastries

  9. Why do we need some fat? • Energy • Healthy skin • Normal cell growth • Transportation for vitamins (A D E K) • A cushion for organs such as heart and liver

  10. Two best oils? • Olive oil • Canola oil

  11. How do we know whether fat in food is healthy or unhealthy? • Read food labels • Check for saturated fat and trans fat • Is the food solid or liquid at room temperature • Is it from animal or plant sources?

  12. What food is a good source of Omega 3 fatty acids? • Cold water fish (Mackerel Herring Salmon) • Soy (a bean) • Beans • Tofu (Soy milk) • Walnuts

  13. What causes fat to collect in the body and make people overweight? • Fat has twice the calories per gram as carbohydrates and protein • 1 gram of fat = 9 calories • 1 gram carbs or protein = 4 calories • Energy in needs to be balanced with energy out • When you take in more calories than you can burn

  14. Food labels tell you? • Total calories • Serving sizes • Types of fat • Percent daily values (5 and 20 rule) • Amount of Sodium • Carbohydrates Fiber and Sugar • Ingredient list • Nutrient claims

  15. How much of your daily calories should come from fat? • 30% of daily calories An example is: 2000 calories = 600 calories from fat or 60 to 70 grams of fat

  16. Healthier food choices with less unhealthy fat • Read packaged food labels • Avoid trans fats and saturated fats • Eat more fresh foods and fewer processed foods • Steam boil bake grill foods instead of frying • Use and eat fat sparingly • Reduce portion sizes • Choose lean meats and low fat or skimmed milk or other dairy products

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