Sept 15, 2014 Things to Sept 15, 2014 Things to do:do:

1. Put your book bags & cell phones up.

2. Get something with which to write.

3. Get out your notebooks.4. Label TOC

21. Fats 9/1522.Storing Fats 9/15

4. Number pages 21-40 now, please4. Number pages 21-40 now, please.

fat fat inin food food

What is fat in food?What is fat in food?

• Is sugar the same as fat?Is sugar the same as fat?

• No, sugar is a simple carbohydrate.No, sugar is a simple carbohydrate.

How can you tell if a food is high in FAT?GreasyGreasy Squishy Squishy ShinyShiny

CreamyCreamy OilyOily

SmoothSmooth Slippery Slippery

Tender Tender RichRich

ButteryButtery RefriedRefried

Functions of fat:Functions of fat:

• Flavor in FoodFlavor in Food

• Satiety (feeling full when you eat)Satiety (feeling full when you eat)

• Storage energy for the bodyStorage energy for the body

• Stores vitamins a, d, e, kStores vitamins a, d, e, k

• Natural oils in hair and skin (Essential Natural oils in hair and skin (Essential

fatty acids)fatty acids)

• Body warmth/protection Body warmth/protection

Transports &

SATURATED FATS:SATURATED FATS:• Solid at room temperatureSolid at room temperature

– Butter, white fat on meat, shortening, Butter, white fat on meat, shortening, lard, lard, foods that come from animalsfoods that come from animals

• High in cholesterolHigh in cholesterol

• Sources: animals and animal Sources: animals and animal productsproducts– beef, chicken, porkbeef, chicken, pork– eggs, whole milk, cream, buttereggs, whole milk, cream, butter

• Exception: trans fatsException: trans fats– hydrogenated oils including:hydrogenated oils including: shortening, margarine, peanut buttershortening, margarine, peanut butter

Sat & Trans

https://www.youtube.com/watch?v=CffDHZwsl7Y

UNSATURATED FATS:UNSATURATED FATS:• Liquid oils at room temperatureLiquid oils at room temperature• Heart Healthy- no cholesterolHeart Healthy- no cholesterol• Essential fatty acidsEssential fatty acids

• Food sources: plants and seafoodFood sources: plants and seafood– seeds and nuts (peanuts, sesame)seeds and nuts (peanuts, sesame)– vegetable oils (olive, soybean, corn, vegetable oils (olive, soybean, corn,

avocado)avocado)– fish and shellfish- Omega 3fish and shellfish- Omega 3

• Exception: coconut oil, palm Exception: coconut oil, palm (kernel)oil =saturated fats in them(kernel)oil =saturated fats in them

• https://www.youtube.com/watch?v=t6IjrTqRvcE

Let’s sum up fats…

• https://www.youtube.com/watch?v=V4A0G-q1Uls

What’s the big deal about What’s the big deal about eating fat?eating fat?

• Fat has 9 calories in 1 gram of fat.Fat has 9 calories in 1 gram of fat.

• Americans eat 40% of their diet from fat.Americans eat 40% of their diet from fat.

• Trans fats lead to coronary heart disease.Trans fats lead to coronary heart disease.

– Raise LDL cholesterol- life threateningRaise LDL cholesterol- life threatening

– Lower HDL cholesterol- helps the bodyLower HDL cholesterol- helps the body

Also at risk for:Also at risk for:ObesityObesity Type 2 Type 2

Diabetes Diabetes

CancerCancerHigh cholesterolHigh cholesterol liver liver

dysfunctiondysfunction infertilityinfertility

Recommendations:Recommendations:

• Eat 65 grams of fat a day or less.Eat 65 grams of fat a day or less.

• Eat 30% fat or less, with saturated fat 7% Eat 30% fat or less, with saturated fat 7% or less.or less.

23% or less from unsaturated fats23% or less from unsaturated fats

• Eat as few trans fats as possible.Eat as few trans fats as possible.

• Eat 300 milligrams of cholesterol a day or Eat 300 milligrams of cholesterol a day or less.less.

• Oils are in. Eat more fish, nuts and Oils are in. Eat more fish, nuts and vegetable oils.vegetable oils.

How can you know if a food is How can you know if a food is high in fat?high in fat? Check out the Food Label:Check out the Food Label:

Calories from Fat:Calories from Fat:

Total Fat grams (g): Saturated Fat, Trans FatTotal Fat grams (g): Saturated Fat, Trans Fat

Mono-Unsaturated Fat, Poly-Unsaturated Mono-Unsaturated Fat, Poly-Unsaturated Fat Fat

Cholesterol (mg):Cholesterol (mg):

List of ingredients: hydrogenated refried List of ingredients: hydrogenated refried

oil butteroil butter cream cream milk-fatmilk-fat

How to cut the fat, but not How to cut the fat, but not flavorflavor• Choose lean meats and low-fat dairy Choose lean meats and low-fat dairy

products.products.

• Use only half of the fat required in the Use only half of the fat required in the

recipe.recipe.

• Substitute low-fat ingredients.Substitute low-fat ingredients.

• Cut the white fat off of meat/poultry.Cut the white fat off of meat/poultry.

• Soak up oils with a paper towel.Soak up oils with a paper towel.

• Balance high fat foods with naturally low-Balance high fat foods with naturally low-

fat vegetables, fruits, and grains.fat vegetables, fruits, and grains.

Nutrients That Contain Calories

• Label the Fats section of your pie chart. 23% Unsaturated 7% Saturated, 1g= 9 calories

• Color the Fats section once it is labeled.

• Find 3 pictures of Unsaturated Fats and 3 pictures of Saturated Fats.