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Fats PowerPoint Presentation

Fats

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Fats

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Presentation Transcript

  1. Fats Know the Difference

  2. Four Types of Fat (Fatty Acids) • Monounsaturated fatty acids • Polyunsaturated fatty acids • Saturated fatty acids • Trans fat or Trans fatty acids

  3. Two health problems made worse by consuming too much fat? • Heart Problems • Diabetes Type 2

  4. Five foods that should be eaten more often to improve health? • Fruits and vegetables • Wholegrains • Fish & nuts • Legumes (beans & lentils) • Lean meat

  5. Monounsaturated fats • Olives • Peanut butter • Almonds • Avocados • Olive oil • Sesame oil • Peanut oil

  6. Polyunsaturated fats • Seeds • Fish • Nuts • Flaxseed • Sunflower oil • Other Vegetable oils

  7. Saturated fats • Poultry • Butter • Red meat • Milk • Cheese • Coconut Oil

  8. Trans fat • Deep fried foods • French fries • Crackers • Pies • Cookies • Pastries

  9. Why do we need fat? • Energy • Healthy skin • Normal cell growth • Transportation for vitamins (A D E K) • A cushion for organs such as heart and liver

  10. Two best oils? • Olive oil (not heated) • Coconut oil (heated)

  11. How do we know whether fat in food is healthy or unhealthy? • Read food labels • Check for saturated fat and trans fat • Is the food solid or liquid at room temperature • Is it from animal or plant sources?

  12. What food is a good source of Omega 3 fatty acids? • Cold water fish (Mackerel Herring Salmon) • Soy (a bean) • Beans • Tofu (Soy milk) • Walnuts

  13. What causes fat to collect in the body and make people overweight? • Fat has twice the calories per gram as carbohydrates and protein • 1 gram of fat = 9 calories • 1 gram carbs or protein = 4 calories • Energy in needs to be balanced with energy out • When you take in more calories than you can burn

  14. Food labels tell you? • Total calories • Serving sizes • Types of fat • Percent daily values (5 and 20 rule) • Amount of Sodium • Carbohydrates Fiber and Sugar • Ingredient list • Nutrient claims

  15. How much of your daily calories should come from fat? • 30% of daily calories An example is: 2000 calories = 600 calories from fat or 60 to 70 grams of fat

  16. Healthier food choices • Read packaged food labels • Avoid trans fats and saturated fats • Eat more fresh foods and fewer processed foods • Steam, boil, bake & grill foods instead of frying • Use and eat fat sparingly • Reduce portion sizes • Choose lean meats