What is fat?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

• 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 fatOr 11 – 19 ½ teaspoons

• 1500-Calorie diet = 33 – 58 grams of fatOr 8 ¼ – 14 ½ teaspoons

Fat - Part of a Healthy DietFat - Part of a Healthy Diet

Where is fat found?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

Types of FatTypes 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

Polyunsaturated FatsPolyunsaturated 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

Monounsaturated FatsMonounsaturated 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)

Saturated FatsSaturated 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)

Trans FatsTrans 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

Trans-fats and food labelsTrans-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

Omega-3 and Omega-6 Fatty Omega-3 and Omega-6 Fatty AcidsAcids

• 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

PhospholipidsPhospholipids

• Part of cell membranes• In food, act as emulsifiers

SterolsSterols• 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

Foods Have a Mixture of FatsFoods Have a Mixture of Fats

0% 20% 40% 60% 80% 100%

HardMargarine

Butter

Olive Oil

Corn Oil

PUFA

MUFA

SFA

TFA/Other

Fats in the BodyFats in the BodyWhy 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

Additional InformationAdditional 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