Transcript Fats & Oils - Dublin City Schools

Fats & Oils
Basic Nutrients Unit
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.
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.
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
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
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
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
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
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.
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