What is fat?

2. What is fat? Functions of fat • Helps with normal growth and development by providing essential fatty acids • is a source of energy • adds taste and texture to foods • Forms cell membranes and secretions in body • helps absorb fat-soluble vitamins A,D,E and K • Cushions internal organs

3. Fat - Part of a Healthy Diet • Generally we consume too much fat • Include no more that 30% of energy as fat and no more than 10% as saturated fat • 2000-Calorie diet = 44 – 78 grams of fat Or 11 – 19 ½ teaspoons • 1500-Calorie diet = 33 – 58 grams of fat Or 8 ¼ – 14 ½ teaspoons

4. Where is fat found? 1. Easy to see • Fat added to foods • Butter, margarine, oil • Fat on the outside of foods • Chicken skin, outside trim on meat 2. Hidden • Ingredient • Snack foods, baked products, desserts • Added in cooking • Fried foods, cream soups, sauces

5. Types of Fat • All fat-containing foods have a mixture of different fats • Types of fats include: • Polyunsaturated fats (PUFA) • Monounsaturated fats (MUFA) • Saturated fats (SFA) • Trans fats (TFA) • Phospholipids • Sterols

6. Polyunsaturated Fats • Some are “essential” because the body cannot make them: • Omega-3 fats can help decrease the risk of heart disease • Omega-3 fats are found in fish, flaxseed and omega-3 eggs • Other foods with PUFA are • vegetable oils (corn, soybean, sunflower), margarines made with vegetable oils, walnuts, sunflower seeds, sesame seeds

7. Monounsaturated Fats • Considered “good” fats because they help decrease the risk of heart disease • Examples: Olive oil, canola oil, margarine made with canola, peanuts, nuts (almonds, cashews, hazelnuts, pecans)

8. Saturated Fats • Diets high in saturated fats can increase the risk of heart disease • Examples: butter, cakes and pastries, chocolate bars, coconut, coffee whitener are all high in saturated fat • Other sources of saturated fat include untrimmed meat and higher fat dairy products (e.g., cheese, cream)

9. Trans Fats • Are made from hydrogenation • This makes oils more firm. • Act like saturated fats in the body • Most found in commercially prepared foods • some French fries, potato chips, donuts, cookies, crackers, cereals, shortening, muffins, pizza crusts, buns, cakes

10. Trans-fats and food labels • Find out if a product contains trans-fats by reading the food label • Subtract saturated and unsaturated fat amounts from the total fat • Any remaining difference is likely trans-fat

11. Omega-3 and Omega-6 Fatty Acids • These fatty acids are found in fish and flax seed • Have been shown to lessen the risks of heart disease • Best to get these from food as opposed to taking a supplement

12. Phospholipids • Part of cell membranes • In food, act as emulsifiers

13. Sterols • Cholesterol is the most common type of sterol • Phytosterols are found in plant sources – have a healthy effect on the body • Sterols also create sex hormones and adrenal hormones

14. Foods Have a Mixture of Fats

15. Fats in the Body Why is fat important? The body must digest and absorb fats before using them as energy • Most fat digestion takes place in the small intestine • Bile keeps fats emulsified as pancreatic enzymes break down triglycerides • Fats then get absorbed into bloodstream

16. Additional Information Nutrition Labelling resource: www.hc-sc.gc.ca/fn-an/label-etiquet/nutrition/index-eng.php www.healthyeatingisinstore.ca Eating Well with Canada’s Food Guide: www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php Nutrition information and activities: www.dietitians.ca Recipes and more nutrition information about beef: www.beefinfo.org