Fats & Oils

1. Fats & Oils Basic Nutrients Unit

2. Fats & Oils • Fats belong to a group of organic compounds called lipids. • From the Greek word “lipos”, meaning fat. • Fats are greasy and not soluble in water. • Fat is one of 3 nutrients (others are carbohydrates and protein) that provide energy. • High fat diets are linked to heart disease, obesity, and cardiovascular related problems.

3. Fats & Oils • Fat is the most concentrated source of food energy. • There are nine calories per gram of fat as compared to four calories per gram for carbohydrate and protein. • Fats are digested more slowly than carbohydrates or protein, so you feel full longer after eating high fat foods. • Dietary diseases related to too much fat in your diet include stroke and heart disease.

4. Functions of Fats & Oils • Carrier for fat soluble vitamins A, D, E, and K (remember…Ants Don’t Eat Kangaroos) • Concentrated source of energy,9 calories per gram (twice the amount of carbohydrates) • Adds flavor in food • Satisfies hunger as it remains in the stomach longer • Protects internal organs, like the heart and kidney from injury • Insulates the body from shock and temperature changes • Nutritional needs for fat are 1 Tablespoon per day

5. Fatty Acids • There are several types of fatty acids • No more than 30% of total calories • No more than 10% of total fat should come from saturated fat • 20% should be from monounsaturated and polyunsaturated fat sources

6. Saturated Fats • Saturated fats – most come from animal sources except palm and coconut oil • Usually solid at room temperature • Saturated fat is the major ingredient in baked goods, processed meats, convenience foods, snack foods and imitation dairy products • They raise the LDL and HDL levels of cholesterol in the blood • Examples include meat, cream, whole milk and cheeses, poultry skin, butter, shortening and lard

7. Unsaturated Fats • Monounsaturated fats • Found in both plants and animals • Lower LDL and raise HDL levels of cholesterol in the blood. • Examples include - olive oil, olives, avocados, peanuts and peanut oil, canola oil and coconut oil • Polyunsaturated fats • Liquid at room temperature • They come from plants and are healthier because they balance cholesterol levels in the blood • Lower both the LDL and HDL cholesterol levels in the blood • Examples include – safflower oil, corn oil, soybean, and cottonseed oils

8. Trans Fats • These are mono or polyunsaturated fats which go through a process that changes liquid fat to solid fat • This is called hydrogenation • Trans fats raise cholesterol and are considered unhealthy

9. Cholesterol • A fatlike substance that exists in animal foods and body cells. It is not found in plant foods. • Our bodies make cholesterol and it is an important part of every cell. • Cholesterol becomes a problem when it attaches to artery walls in the form of plaque. If the plaque detaches and travels to the heart, it causes a heart attack. If it detaches and travels to the brain, it causes a stroke. • Cholesterol is thought to be a major contributor to heart disease and atherosclerosis.

10. Cholesterol • It is recommended that daily intake of cholesterol be below 200 mg. • The body manufactures all the cholesterol it needs without additional intake. • Types • The body has HDL (good) cholesterol and LDL (bad) cholesterol • High levels of LDL cholesterol is related to heart disease and obesity