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Understanding Fat in Food: Types, Effects, and Healthy Choices

Discover the role of fat in our diets, including the differences between saturated and unsaturated fats. Learn the key functions of fat, how to identify high-fat foods through labels, and the importance of balancing fat intake for health. While fat provides essential energy and aids in vitamin absorption, it's crucial to monitor the amount we consume, particularly avoiding trans fats and limiting saturated fats. Explore tips for reducing fat without sacrificing flavor, and find out the recommended daily fat intake for maintaining a healthy lifestyle.

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Understanding Fat in Food: Types, Effects, and Healthy Choices

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Presentation Transcript

  1. fat in food

  2. What is fat in food? • Is sugar the same as fat? • No, sugar is a simple carbohydrate.

  3. How can you tell if a food is high in FAT? Greasy Squishy Shiny Creamy Oily Smooth Slippery Tender Rich Buttery Refried

  4. Functions of fat: • Flavor in Food • Satiety (feeling full when you eat) • Storage energy for the body • Stores vitamins k, a, d, e • Natural oils in hair and skin (Essential fatty acids) • Body warmth/protection

  5. SATURATED FATS: • Solid at room temperature • Butter, white fat on meat, shortening, lard • High in cholesterol • Sources: animals and animal products • beef, chicken, pork • eggs, whole milk, cream, butter • Exception: trans fats • hydrogenated oils including: shortening, margarine, peanut butter

  6. UNSATURATED FATS: • Liquid oils at room temperature • Heart Healthy- no cholesterol • Essential fatty acids • Food sources: plants and seafood • seeds and nuts (peanuts, sesame) • vegetable oils (olive, soybean, corn, avocado) • fish and shellfish- Omega 3 • Exception: coconut oil

  7. What’s the big deal about eating fat? • Fat has 9 kcalories in 1 gram of fat. • Americans eat 40% of their diet from fat. • Trans fats lead to coronary heart disease. • Raise LDL cholesterol- life threatening • Lower HDL cholesterol- helps the body Also at risk for: Obesity Type 2 Diabetes Cancer High cholesterol liver dysfunction infertility

  8. Recommendations: • Eat 65 grams of fat a day or less. • Eat 25-35% fat or less, with saturated fat 10% or less. • Eat 20% fat to lose weight. • Eat as few trans fats as possible. • Eat 300 milligrams of cholesterol a day or less. • Oils are in. Eat more fish, nuts and vegetable oils.

  9. How can you know if a food is high in fat? • Check out the Food Label: Calories from Fat: Total Fat grams (g): Saturated Fat, Trans Fat Mono-Unsaturated Fat, Poly-Unsaturated Fat Cholesterol (mg): List of ingredients: hydrogenated refried oil butter cream milk-fat

  10. How to cut the fat, but not flavor • Choose lean meats and low-fat dairy products. • Use only half of the fat required in the recipe. • Substitute low-fat ingredients. • Cut the white fat off of meat/poultry. • Soak up oils with a paper towel. • Balance high fat foods with naturally low-fat vegetables, fruits, and grains.

  11. How can we know if a food has 30% fat or less? Divide the calories from fat by the total calories List the calories from fat: 30 Divide by total calories: 90 30/90 = .333 Multiply by 100 = 33.3% Is the food more or less than 30%? If less, than the food meets the fat requirement.

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