© learning zone express 1. 2 what did you eat yesterday? do you know how much fat was in what you...


What did you eat yesterday?

• Do you know how much fat was in what you ate?

• Do you know why it’s worth knowing?


The Lipid Family - FAT

• Two types of lipids:

• Triglyceride – basic fat molecule

• Main component of fatty tissue

• Sterols – found in cell membranes

• Cholesterol

3


Fats - Lipids

• Greasy substance (solid or liquid) do not dissolve in water

• Liquid – also called oils

• Visible fat – easily seen, white portions of meat, butter, margarine, etc

• Invisible fat – cannot be seen, egg yolk, mil, avocados

4


Unhealthy fats hide in popular, favorite foods


If fat is so bad, why eat it? • Helps use and store vitamins

• Provides stored energy• Gives cushion to the body and

organs• Provides insulation• Help you feel full after eating• Makes food taste good • Key: eat small healthy amounts


The problem with fat:

• It’s fattening.

• It has more than twice the calories of carbohydrates and proteins.

• High fat foods = High in calories (9 calories per gram)

• Americans today:

• “snack” on high fat, processed foods

• Less physical work

• Less time for physical exercise, not burning what is eaten


Defining “fats”

• Broken into Essential Fatty Acids

• 3 Fatty acids + glycerol = triglycerides

• Saturated - fatty acid that holds all the hydrogen it can (solid at room temp)

• Unsaturated – missing hydrogen (liquid at room temp)

• Monounsaturated – fatty acid missing 1 hydrogen

• Polyunsaturated – fatty acid missing 2 or more hydrogen


Types of Essential Fatty Acids

• Monounsaturated Fatty Acids – Olive oil, vegetable oil

• Polyunsaturated Fatty Acids – Sunflower seed oil, canola oil

• Saturated Fatty Acids – meat fat trimmings or lard (no visible meat)

• Trans Fatty Acids – Shortening, margarine


Finding the fat in foods

• Serving Size

• Monounsaturated Fat (MUFA)

• Polyunsaturated Fat (PUFA)

• Saturated Fat

• Trans Fat


Three basic types of fat

Comparison of dietary fats

617 11 21Canola Oil

778 141Safflower Oil

169 57 18Flaxseed Oil

1612 711Sunflower Oil

2913 571Corn Oil

7515 91Olive Oil

2315 8 54Soybean Oil

4743 91Lard

2868 31Butterfat

791 2Coconut Oil

1927 54Cottonseed Oil *

3951 10Palm Oil *

4819 33Peanut Oil *

Saturated Fat Monounsaturated Fat Alpha-Linolenic AcidOmega-3 Fatty Acid

Linoleic Acid Omega-6 Fatty Acid

Polyunsaturated Fat


Recommended daily intake of fat

Calorie intake and fat limits

.

.

.

1600 53 18

.

.

1600 53 18

2000 67 20

2200 73 24

2500 83 28

2800 93 31

3000 100 33

.

.

.

1600 53 18

2000 67 20

2200 73 24

2500 83 28

2800 93 31

3000 100 33

.

.

.

1600 53 18

2000 67 20

2200 73 24

2500 83 28

2800 93 31

3000 100 33

.

.

.

1600 53 18

2000 67 20

2200 73 24

2500 83 28

2800 93 31

3000 100 33

.

.

.

1600 53 18

2000 67 20

2200 73 24

2500 83 28

2800 93 31

3000 100 33

Total Calorie Intake

Limit on Fat (grams)

Limit on Saturated Fat

(grams)


Unsaturated fats (“healthier fats”) are easy to identify

• Vegetable based

• Liquid at room temperature


Oils (serving size is 1 teaspoon pure fat)

Notice that just 1 teaspoon of oil is considered a serving size. Typical salad dressings have 1 tsp of oil in a tablespoon, so if you put 1/4 cup of dressing on your salad (4 tablespoons) you are eating 4 servings of fat.

• Olive oil• Canola oil• Peanut oil

Sources of Monounsaturated fats – healthier fats

• Sesame oil• Walnut oil• Flaxseed oil (should be consumed

raw and not used in cooking)


Other healthier sources for fat Notice the small serving sizes!

Nuts serving size 1 ounce

Macadamias (2-3). .

Hazelnuts (5) Pumpkin seeds (47) Cashew butter Black olives (8)

15 grams

Pecans (5 halves)Ground flaxseed

(1 tbsp.)Natural peanut butter -

non hydrogenated Green olives (10)

15 grams

Almonds (7)Sunflower seeds

(3 tbsp.)Tahini / sesame paste

(2 tsp.)

Cashews (6)Sunflower seed butter

(2 tsp.)

Pistachios (17)

Brazil nuts (2)

Pine nuts (50)


Seeds serving size 1 ounce .

Macadamias (2-3)Sesame seeds

(1 tbsp.)


15 grams




15 grams



(2 tsp.)


(2 tsp.)

Pistachios (17)

Brazil nuts (2)

Pine nuts (50)


Seeds serving size 1 ounce

Butters serving size 2 tbsp.


(1 tbsp.)Almond butter


15 grams




15 grams



(2 tsp.)


(2 tsp.)

Pistachios (17)

Brazil nuts (2)

Pine nuts (50)


Seeds serving size 1 ounce

Butters serving size 2 tbsp.

Other


(1 tbsp.)Almond butter Avocado (2 tbsp.)


15 grams




15 grams



(2 tsp.)


(2 tsp.)

Pistachios (17)

Brazil nuts (2)

Pine nuts (50)


Some vegetable fats have extra nutritional value – Omega 3• Soybean oil

• Canola oil

• Flaxseed oil


• Corn oil

• Safflower oil

• Sesame seed oil

• Soy oil

• Sunflower seed oil

Polyunsaturated Fatty Acids (PUFAs) are theother type of liquid fat


• Mackerel

• Lake Trout

• Herring

• Salmon

• Tuna

• Sardines

This kind of fat can be good for your brain, your heart, your joints, your skin and more.

Fish and seafood fats have a bonus type of fat - Omega 3 Fatty Acids


Saturated fats look different than unsaturated ones

They tend to be solid at room temperature.


Hydrogenated oils (manufactured)

Trans fatty acids =Trans fat =


What makes trans fat unhealthy?

• Trans fat clogs arteries by your heart and in your brain.

• Trans fat may damage cells in the body.


The danger of too much fat

Too much fat makes you fat.

Cross-section of body showing layer of fat between skin and organs.


Limit intake of unhealthy fats

Trans fats are in baked goods and packaged bakery items.


Saturated fats

Vegetable

HydrogenatedPartially

hydrogenatedFried

Foods

Palm ShorteningDeep-fried

foods

Palm kernel MargarinePan-fried

foods

Coconut

Fats used in packaged

baked goods like cookies

and crackers

Pies

Meats Dairy

Chicken Milk

Turkey Cream

Beef Butter

Pork Cheese


Which plants contain saturated fats? Two words: Tropical and Chocolate

HydrogenatedPartially

hydrogenatedFried

Foods

ShorteningDeep-fried

foods

MargarinePan-fried

foods

Fats used in packaged

baked goods like cookies

and crackers

Pies

Meats Dairy

Chicken Milk

Turkey Cream

Beef Butter

Pork Cheese

Vegetable

Palm

Palm kernel

Coconut


Which do we eat more of:

Trans fat? Saturated fat? Saturated fat!

Saturated - Four to five times more!


Fat Digestion

• Takes a complex series of steps

• Mainly digested in small intestine

• Gallbladder releases bile made in the liver that helps digest fats into fatty acids

• Fatty acids are then absorbed into the blood stream

• Some triglycerides join with protein to make a lipoprotein

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Cholesterol

• Fatlike substance in cells

• Helps digest fat, build cells, make vitamin D and hormones

• Too much is linked to heart disease

• Animal products are the only food source

• LDL – low density lipoprotein – “bad” – build up in arteries

• HDL – high density lipoprotein – “good” – picks up LDL and takes it to liver to get rid of as waste

• Your body as you age, naturally makes your own

• Be careful of food sources, high fat = allows your body to make more cholesterol

28


Lipid Panels:

29


Does eating out mean eating more fat?

Usually yes!


Get a low fat game plan

Think it through:

• Does the food seem to be high in fat? What type of fat?

• Is the fat solid or liquid at room temperature?

• How much fat is used to make the food?

• Can I substitute something else for fat and still get great flavor?


When in doubt, check the fat content!

Corn dog Fried chickenCandy bar –

MoundsCheeseburger

and fries Salad

Fatty Meat – saturated fat

Meat – saturated fat in skin and just underneath skin

Cocoa – saturated fat

Coconut – saturated fat


Cheese – saturated fat

Lettuce, tomatoes, vegetables –

no fat

More cooking fat is absorbed

because of the breading



Coating, palm oil to create hard

chocolate shell – saturated fat

Grilled with commercial “oil

blend” – trans fat

Bacon, cheese – saturated Seeds –

unsaturated

Cooking oil – unsaturated fat

Cooking oil – shortening or lard

French fries, commercial “oil blend” –

trans fat

Salad dressing – saturated and unsaturated fat

Corn dog Fried chickenCandy bar –

MoundsCheeseburger

and fries






Cheese – saturated fat







Grilled with commercial “oil

blend” – trans fat



French fries, commercial “oil blend” –

trans fat

Corn dog Fried chickenCandy bar – Mounds™













Corn dog Fried chicken


Meat – saturated fat in skin and just

underneath skin







Corn dog






Fat consumption is a major health issue in the United States

Nationwide, the average person is likely to be at least 15 percent over their ideal weight.

Ages 14-15

HeightMin.

WeightMax.

Weight

4’ 0” 45 105

4’ 4” 54 105

4’ 8” 63 124

5’ 0” 74 143

5’ 2” 80 153

5’ 4” 87 163

5’ 6” 93 173

5’ 8” 99 184

5’ 10” 105 194

6’ 0” 110 203

Ages 16+

HeightMin.

WeightMax.

Weight

4’ 8” 70 148

5’ 0” 79 162

5’ 2” 85 171

5’ 4” 91 180

5’ 6” 97 191

5’ 8” 103 202

5’ 10” 110 213

6’ 0” 115 224

6’ 2” 122 234

6’ 4” 130 24515% - 19% 20% - 24%

25% - 29% 30% - 34%


American Heart Association Recommendations

Healthy foods with limited fats:

• Eat a variety of fruits and vegetables.

• Eat a variety of grain products, including whole grains.

• Eat fish at least twice a week.

• Include fat-free and low-fat milk products, legumes (beans), skinless poultry and lean meats.

• Choose fats and oils with 2 grams or less saturated fat per tablespoon, such as liquid and tub margarines, canola, corn, safflower, soybean and olive oils.


Look for ways to limit fats and make healthy food choices

• It’s your body make it better than great.


Want more?

Find your ideal weight for your height at: http://www.kidshealth.org/teen/food_fitness/dieting/weight_height.html

Calculate what it takes to build your own “healthy body”: http://www.dietitian.com/ibw/ibw.html

The fat content of 1000 foods at: http://www.caloriecountercharts.com/

Set your goals. Chart your food intake. Measure your calories burned per day. Free at Fitday.com: http://www.fitday.com/WebFit/SignUp.html


What Did You Learn?

1. Describe two ways to determine whether the fat in a food is healthy or unhealthy.

A. Check for saturated fat or trans fat on the label or look at the food to see if the fat is solid or liquid at room temperature.

2. Name the four types of Fatty Acids.

A. Monounsaturated Fatty Acids, Polyunsaturated Fatty Acids, Saturated Fatty Acids, Transfatty Acids.

3. What food is a good source for Omega 3 Fatty Acid?

A. Cold water fish (mackerel, herring, salmon), soybeans (tofu), walnuts


What Did You Learn?4. What are some healthy things fatty acids do for the body?

A. Some answers include: energy, healthy skin, normal cell growth, transportation for vitamins A, D, E, K; and a cushion for vital organs such as the heart and liver.

5. What causes fat to collect in the body and make people overweight?

A. Fat has twice the calories per gram as carbohydrates and proteins. People become overweight when they take in more calories than they burn.

6. How can students make healthier food choices with less fat content?

A. Acceptable answers include: Read packaged food labels and avoid trans fats and saturated fats. Find out how many grams of fat per day is recommended for your target body weight and use that number to estimate the amount of fat that is healthy for you to eat each day. Eat more fresh foods and fewer fried or packaged foods as these tend to have a higher fat content. Stay active to stay healthy.


Activity 1 What are some choices that would be easy to make

to reduce unhealthy trans fats or saturated fats in your diet? Let’s brainstorm in teams of 3-4. Write down the top four ideas on half sheets of paper. In 10 minutes we will put them on the board and I believe you will have discovered a good list of healthy eating choices: Some potentially healthy answers:• Choose fresh foods instead of processed and packaged

foods. • Reduce fried foods.• Use less cooking oil or substitute something else. • Choose lean meats. • Drink skim instead of whole milk.• Reduce the portion sizes.


Activity 2

Keep a food diary Make it personal: Write down what you had for

a main meal in the last 24 hours. Then identify the types of fat in the foods and approximately how much fat was in them.


Activity 3

• Cookies: Trans fat or hydrogenated fat• Doughnuts: Trans fat or hydrogenated fat• Peanuts: Monounsaturated fat• Corn oil: Polyunsaturated fat• Shortening: Trans fat or hydrogenated fat• Bacon: Saturated fat• Steak: Saturated fat• Chocolate Candy with coconut: Saturated fat• Olive oil: Monounsaturated fat• Salmon filet: Unsaturated and Omega 3 fatty acids

• Corn dog: Saturated fat, trans fat

• Cookies:• Doughnuts:• Peanuts:• Corn oil:• Shortening:• Bacon:• Steak:• Chocolate Candy with coconut:• Olive oil:• Salmon filet:• Corn dog:

Identify the fat in common foods


Activity 4 Find out the ratio of healthy/unhealthy fats you are

consuming. What’s in your bag?

Check out the snacks that you have with you right now.

Every package of food is required to include fat content information on the label. The label also states the serving size. Take 10 minutes and write down the fat content, fat source and servings per container of a snack you have with you or a wrapper from a recent snack.

Homework:

Alternate #1 Bring your favorite snack package to class tomorrow along with a listing of the fat content, fat source and servings per package.

Alternate #2 Read the label on every package of food you buy or eat for one day (or for the remainder of the day) and list your own intake of fatty acids by type.)


Activity 5 Project: Develop a profile for yourself on

healthy fat consumption:

1. Visit one of the websites on your handout for more information.

2. Figure out your own BMI and set a goal for reaching your ideal BMI range.

3. Create an 8-12 week plan for healthy eating and exercising to reach that goal.

4. List 3-5 specific changes to your diet that involve fat consumption.


Quiz1. Name the four types of fats.

A. Monounsaturated, polyunsaturated, saturated, trans fats

2. Name two health problems that can be made worse by consuming too much fat?

A. Diabetes and heart problems

3. Name three foods that should be eaten more often to improve health.

A. Fruits and vegetables, whole grains, fish, fat-free and low-fat milk products, legumes (beans, skinless poultry and lean meats.

4. List one food that represents each kind of fat

A. Steak = saturated fat Vegetable oil = polyunsaturated fat, shortening = trans fat, nuts = monounsaturated fat


Quiz5. Describe a “fat fact” that you found surprising (2-3

sentences)

A. Small serving sizes, calories per fat gram, amount of fats consumed in one day, etc.

6. List 3-4 eating changes that could reduce your unhealthy fat intake and improve your own eating habits?

A. Read labels and choose healthier fats, reduce portion sizes, choose different fats for cooking, etc.

7. Describe 3 important pieces of information that can be found on packaged food labels.

A. Total calories, serving sizes, types of fat, etc.

© learning zone express 1. 2 what did you eat yesterday? do you know how much fat was in what you...

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