1 / 16

Understanding Fat: Functions, Types, and Healthy Dietary Guidelines

Fat plays crucial roles in our bodies, from providing energy to supporting cell structure and aiding in vitamin absorption. While it enhances the flavor and texture of foods, moderation is key: ideally, fats should account for no more than 30% of your dietary energy, with saturated fats limited to 10%. Different types of dietary fats—polyunsaturated, monounsaturated, saturated, and trans fats—have varying health impacts. Learning how to identify and include healthy fats like omega-3s while minimizing unhealthy sources is essential for a balanced diet.

steel-bridges
Télécharger la présentation

Understanding Fat: Functions, Types, and Healthy Dietary Guidelines

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. 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

  2. Fat - Part of a Healthy Diet • 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 fat Or 11 – 19 ½ teaspoons • 1500-Calorie diet = 33 – 58 grams of fat Or 8 ¼ – 14 ½ teaspoons

  3. 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

  4. Types 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

  5. Polyunsaturated 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

  6. Monounsaturated 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)

  7. Saturated 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)

  8. Trans 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

  9. Trans-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

  10. Omega-3 and Omega-6 Fatty Acids • 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

  11. Phospholipids • Part of cell membranes • In food, act as emulsifiers

  12. Sterols • 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

  13. Foods Have a Mixture of Fats

  14. Fats in the Body Why 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

  15. Additional 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

More Related