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Understanding Dietary Fats: Types, Sources, and Impact on Health

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This comprehensive overview details the different types of dietary fats — saturated, unsaturated, and trans fats — and their health implications. Learn about common food sources for each type of fat, their effects on cholesterol levels, and how they influence overall health. It also explains the importance of vitamins, cholesterol, and minerals in relation to fat consumption. By understanding the role of fats in our diet, you can make informed choices to support your health and well-being.

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Understanding Dietary Fats: Types, Sources, and Impact on Health

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  1. Where’s the Fat? • 1 cup spaghetti and meatballs • 1 small taco • 1 cup spaghetti and meatballs = 4 grams • 1 small taco = 10 grams

  2. Where’s the Fat? • 1 regular cheese burger • 3 oz. Sirloin steak • 1 regular cheese burger = 33 grams • 3 oz. Sirloin steak = 7 grams

  3. Where’s the Fat? • 2 cups low fat yogurt • 1 tablespoon mayonnaise • 2 cups low fat yogurt = 3.7 grams • 1 tablespoon mayonnaise = 11 grams

  4. Where’s the Fat? • 6 pancakes • 1 cinnamon sweet roll • 6 pancakes = 6 grams • 1 cinnamon sweet roll = 26 grams

  5. Where’s the Fat? • 10 french fries • 10 baked potatoes • 10 french fries = 12 grams • 10 baked potatoes = 2 grams

  6. Where’s the Fat? • ½ croissant • 2 English muffins • ½ croissant = 6 grams • 2 English muffins = 2 grams

  7. FAT • ALSO CALLED LIPIDS • Substance that does not dissolve in water • Fat stores and transports the fat soluble vitamins (A, D, E, K) • Fat adds flavor and texture to food • 1 gram of fat = 9 calories • The higher calorie count satisfies hunger longer • <30% of total calories/day should come from fat

  8. SATURATED FATS • Usually solid at room temperature • Found in animal fats and tropical oils • Examples include: meat, eggs, coconut oil • A diet high in saturated fats is linked to an increased risk of heart disease

  9. UNSATURATED FATS • Usually liquid at room temperature • Found in oils • Examples include: olive oil, canola oil, soybean oil, and many nuts. • A diet high in unsaturated fats is linked to a decreased risk of heart disease

  10. TRANS FAT • Partially hydrogenated oil • Artificial fat • SHOULD NOT EXCEED 2g/DAY!!!!

  11. Is it really trans fat free?

  12. Major Food Sources of Trans Fat for American Adults 24(Average Daily Trans Fat Intake is 5.8 Grams or 2.6 Percent of Calories) http://www.soyconnection.com/health_nutrition/technical_info/trans_fat.php

  13. CHOLESTEROL • Fat like substance • Body makes a small amount • Cholesterol helps produce hormones, vitamin D, and bile • Excess cholesterol is deposited in the arteries • High cholesterol is caused by: Heredity Age Food choices

  14. HDL • High density lipoproteins • Good cholesterol – very fast moving

  15. LDL • Low density lipoproteins • Bad cholesterol – slow moving • Found in saturated food sources

  16. VITAMINS • Regulate body functions • Examples: Digestion, Absorption, and Metabolism

  17. WATER SOLUBLE VITAMINS • Vitamins B and C • Dissolve in water • Pass easily into the bloodstream • These vitamins DO NOT get stored in the body

  18. FAT SOLUBLE VITAMINS • Vitamins A, D, E, K • Absorbed and transported in fat • Stored in fatty tissue, liver, and kidneys • Excess amounts can be toxic

  19. MINERALS • Substances that the body cannot make • Needed for healthy bones and teeth • Regulate body functions • Too few minerals can cause deficiencies Calcium deficiency = Osteoporosis Iron deficiency = Anemia

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