Transcript All about Fats

HFA4C
ALL ABOUT FATS
INTRO.....
Fats are organic compounds that are made up
of carbon, hydrogen, and oxygen.
 They are a source of energy in foods. Fats
belong to a group of substances called lipids,
and come in liquid or solid form.
 All fats are combinations of saturated and
unsaturated fatty acids.

FUNCTION OF FATS



Fat is one of the 3 nutrients (along with protein and
carbohydrates) that supply calories to the body. Fat
provides 9 calories per gram, more than twice the
number provided by carbohydrates or protein.
Fat is essential for the proper functioning of the body.
Fats provide essential fatty acids, which are not made by
the body and must be obtained from food.
The essential fatty acids are linoleic and linolenic acid.
They are important for controlling inflammation, blood
clotting, and brain development.
Fat serves as the storage substance for the
body's extra calories.
 It fills the fat cells (adipose tissue) that help
insulate the body.
 Fats are also an important energy source.
 When the body has used up the calories from
carbohydrates, which occurs after the first 20
minutes of exercise, it begins to depend on the
calories from fat.

Healthy skin and hair are maintained by fat.
 Fat helps the body absorb and move the
vitamins A, D, E, and K through the
bloodstream.

FOOD SOURCES
SATURATED FATS




These are the biggest dietary cause of high LDL levels
("bad cholesterol").
When looking at a food label, pay very close attention to
the percentage of saturated fat and avoid or limit any
foods that are high.
Saturated fat should be limited to 10% of calories.
Saturated fats are found in animal products such as
butter, cheese, whole milk, ice cream, cream, and fatty
meats. They are also found in some vegetable oils -coconut, palm, and palm kernel oils. (Note: Most other
vegetable oils contain unsaturated fat and are healthy.)
UNSATURATED FATS


Fats that help to lower blood cholesterol if used in place
of saturated fats. However, unsaturated fats have a lot
of calories, so you still need to limit them.
Most (but not all) liquid vegetable oils are unsaturated.
(The exceptions include coconut, palm, and palm kernel
oils.) There are two types of unsaturated fats:


Monounsaturated fats: Examples include olive and canola
oils.
Polyunsaturated fats: Examples include fish, safflower,
sunflower, corn, and soybean oils.
TRANS FATTY ACIDS
These fats form when vegetable oil hardens (a
process called hydrogenation) and can raise
LDL levels.
 They can also lower HDL levels ("good
cholesterol").
 Trans fatty acids are found in fried foods,
commercial baked goods (donuts, cookies,
crackers), processed foods, and margarines.

HYDROGENATED AND PARTIALLY
HYDROGENATED FATS
This refers to oils that have become hardened
(such as hard butter and margarine).
 Partially hydrogenated means the oils are only
partly hardened.
 Foods made with hydrogenated oils should be
avoided because they contain high levels of
trans fatty acids, which are linked to heart
disease. (Look at the ingredients in the food
label.)

SIDE EFFECTS
Eating too much saturated fat is one of the major
risk factors for heart disease.
 A diet high in saturated fat causes a soft, waxy
substance called cholesterol to build up in the
arteries.
 Too much fat also increases the risk of heart
disease because of its high calorie content, which
increases the chance of becoming obese (another
risk factor for heart disease and some types of
cancer).

A large intake of polyunsaturated fat may
increase the risk for some types of cancer.
 Reducing daily fat intake is not a guarantee
against developing cancer or heart disease, but
it does help reduce the risk factors.

RECOMMENDATIONS






Choose lean, protein-rich foods such as soy, fish, skinless
chicken, very lean meat, and fat-free or 1% dairy products.
Eat foods that are naturally low in fat such as whole grains,
fruits, and vegetables.
Get plenty of soluble fiber such as oats, bran, dry peas,
beans, cereal, and rice.
Limit fried foods, processed foods, and commercially
prepared baked goods (donuts, cookies, crackers).
Limit animal products such as egg yolks, cheeses, whole
milk, cream, ice cream, and fatty meats (and large portions
of meats).
Look at food labels, especially the level of saturated fat.
Avoid or limit foods high in saturated fat.
Look on food labels for words like
"hydrogenated" or "partially hydrogenated" -these foods are loaded with bad fats and
should be avoided.
 Liquid vegetable oil, soft margarine, and trans
fatty acid-free margarine are preferable to
butter, stick margarine, or shortening.

Children under age 2 should NOT be on a fatrestricted diet because cholesterol and fat are
thought to be important nutrients for brain
development.
 It is important to read the nutrition labels and
be aware of the amount of different types of fat
contained in food.

HOW DO I ENSURE THAT I AM CONSUMING
UNDER 30% FAT?







Here's a sample menu. It includes a peanut butter and jelly
sandwich, milk, and an apple. The peanut butter is high in
fat, but it's a nutritious food and the overall total from the
whole meal is about 30% from fat.
Two slices of bread = 13% fat (30 of 230 calories from fat)
Two tablespoons of peanut butter = 75% fat (140 of 190
calories from fat)
One tablespoon of jelly = 0% fat (0 of 50 calories from fat)
One cup of 1% milk = 18 % (20 of 110 calories from fat)
Apple = 0% (0 of 80 calories from fat)
Total = 29% fat (190 of 660 calories from fat)
FACE THE FATS QUIZ
Do you know your fats by heart? Ready to make
informed choices about the foods you eat?
 1. Which of these fats raise your LDL (bad)
cholesterol?

 A.
Saturated fats and trans fats
 B. Polyunsaturated fats
 C. Monounsaturated fats
 D. Monounsaturated fats and polyunsaturated fats

Which of these fats can increase your risk of
heart disease?
 A.
Polyunsaturated fats
 B. Monounsaturated fats
 C. Monounsaturated fats and polyunsaturated fats
 D. Trans fats and saturated fats

Which of these are partially hydrogenated oils
closely related to?
 A.
Monounsaturated fats
 B. Polyunsaturated fats
 C. Trans fats
 D. Saturated fats

Which of these are NOT a fat?
 A.
Prorated fats
 B. Polyunsaturated fats
 C. Trans fats
 D. Saturated fats

Which three food items typically contain high
amounts of saturated fats?
 A.
Nuts, seeds, vegetable oils
 B. Bacon, cheeseburger, whole milk
 C. Avocadoes, olive oil, canola oil
 D. Salmon, trout, herring

Which five food items typically contain high
amounts of trans fats?
 A.
Ice cream, butter, cheese, ribs, lard
 B. Oatmeal, berries, spinach, carrots, peach
 C. French fries, cookies, shortening, stick
margarine, doughnuts
 D. Peanut butter, tub margarine, olives,
mayonnaise, beans

The American Heart Association recommends
limiting your saturated fat consumption to less
than ___percent of your daily calories.
 A.
7%
 B. 10%
 C. 15%
 D. 20%

The American Heart Association recommends
most of the fats you eat every day be:
 A.
Saturated fats and trans fats
 B. Monounsaturated and polyunsaturated fats
 C. Trans fats and polyunsaturated fats
 D. Saturated fats and monounsaturated fats

If a food package says “0g Trans Fat”, what is
the amount of Trans fats that product contains?
 A.
0 gram per serving
 B. Less than 1 gram per serving
 C. Less than 0.5 grams per serving
 D. Less than 0.2 grams per serving

If a food package says “Cholesterol-free”, it
means the product does not contain any fats
that might increase your LDL (bad) cholesterol.
True or False?
 A.
True
 B. False
VIDEOS
http://www.doctoroz.com/videos/5-minute-fatshredding-workout
 http://www.doctoroz.com/videos/coconut-oilmiracle-fat-fights-fat-pt-1
 http://www.doctoroz.com/videos/coconut-oilmiracle-fat-fights-fat-pt-2

Your Cholesterol Levels
Total Cholesterol
Level
Category
Less than 200
mg/dL
Desirable level that puts you at lower
risk for coronary heart disease. A
cholesterol level of 200 mg/dL or higher
raises your risk.
200 to 239 mg/dL
Borderline high
240 mg/dL and
above
High blood cholesterol. A person with
this level has more than twice the risk of
coronary heart disease as someone
whose cholesterol is below 200 mg/dL.
*Your total cholesterol score is calculated by the following:
HDL + LDL + 20% of your triglyceride level.