Fat Is…
The most concentrated
source of food energy
There are 9 calories
in every gram of fat
Fats that are liquid at
room temperature are
called oils.
(Examples: vegetable oil, canola oil, olive oil, etc.)
Fats that are firm at
room temperature are
called solids.
(Examples: lard, butter, shortening, etc.)
In a 2,000 calorie
diet…
It is recommended that the
maximum number of grams
of fat a person should have
in a day is 66 grams.
No more than 30% of a
person’s total calories should
come from fat sources.
No more than 10% (22
grams) of the total fat should
come from saturated fat
20% (44 grams) should be
from monounsaturated and
polyunsaturated fat sources
Calculating the Percent of
Calories From Fat:
1. Take grams of fat and
multiply by 9
2. Divide by total calories
3. Multiply by 100
EXAMPLE:
Honey Grahams
• Serving Size = 2 crackers
• Calories = 130
• Protein = 2 grams
• Carbs = 21 grams
• Fat = 4 grams
28% calories from fat
What is Cholesterol?
Cholesterol is NOT fat.
It is a “fat-like” substance present in all
body cells that is needed for many
essential body processes.
It contributes to the digestion of fat
and the skin’s production of vitamin D.
Adults manufacture all the cholesterol
they need, mostly in the liver.
All animals also have the ability to
manufacture cholesterol.
Cholesterol In Foods
Because all animals make cholesterol,
if you eat any animal product,
including meat, poultry and fish, you
will be consuming some “extra”
cholesterol.
Other foods high in cholesterol are:
Egg Yolks
Liver / Organ Meats
Some Shellfish
LDL’s and HDL’s
A certain amount of cholesterol
circulates in the blood. It does not
float through the bloodstream on its
own, but in chemical “packages”
called lipoproteins. There are two
major kinds of lipoproteins:
1. LDL’s (Low-Density Lipoprotein)
2. HDL’s (High-Density Lipoprotein)
Low-Density Lipoproteins
Takes cholesterol from the liver to
wherever it is needed in the body.
If too much LDL cholesterol is
circulating, the excess amounts of
cholesterol can build up in artery
walls.
This buildup increases the risk of
heart disease or stroke.
Thus, LDL cholesterol has come to be
known as “bad cholesterol.”
High-Density Lipoproteins
Picks up excess cholesterol and
takes it back to the liver, keeping it
from causing harm.
Thus, HDL cholesterol has come to be
known as “good cholesterol.”
For most people, the amounts
and types of fats eaten have
a greater effect on blood
cholesterol than does the
cholesterol itself.
The fats found in food, such as
butter, chicken fat, or corn oil,
are made up of different
combinations of fatty acids.
Types of Fat
Fatty Acids:
Organic acid units that
make up fat. There are
three types…
1.Saturated
2.Polyunsaturated
3.Monounsaturated
Saturated Fatty Acids
Appear to raise the level of
LDL (“bad”) cholesterol in
the bloodstream
Food sources: meat, poultry
skin, whole-milk dairy
products, and the tropical
oils-coconut oil, palm oil, and
palm kernel oil.
Polyunsaturated Fatty Acids
Fats that seem to lower
total cholesterol levels.
Food sources: many
vegetable oils, such as
corn oil, soybean oil and
safflower oil.
Monounsaturated Fatty Acids
Appear to lower LDL (“bad”)
cholesterol and help raise
levels of HDL (“good”)
cholesterol.
Food sources: olives, olive
oil, avocados, peanuts,
peanut oil and canola oil.
All fats include all 3
kinds of fatty acids, but
in varying amounts.
Each type of fat has a
different effect on
cholesterol levels
Other “Essential” Fatty Acids
1. Linolenic Acid
2. Linoleic Acid
They are called “essential” because the body
cannot manufacture them.
They must be supplied by food a person eats.
They are both polyunsaturated fatty acids.
They are found in the natural oils of plants and
fish.
The body needs them for its basic functions,
including production of various hormones.
Fats that are solid at room
temperature are made up
mainly of saturated fatty
acids.
Fats that are liquid at room
temperature are made up
mainly of unsaturated fatty
acids.
Hydrogenation
The process in which missing
hydrogen atoms are added to
an unsaturated fat to make it
firmer in texture.
This forms a new type of fatty
acid called trans fatty acid.
Trans fatty acids have many of
the same properties as
saturated fats.
Visible Fat
Fat that is easily seen
Examples: Butter on a baked
potato, layer of fat around a
pork chop, etc.
Invisible Fat
Fat that cannot be detected
by the eye
Examples: whole milk, some
cheese, egg yolks, nuts, avocados,
etc.
Functions of Fat
Supplies Energy
Carries Vitamins A, D, E and K through the
body
Provides a reserve store of energy
Promotes healthy skin
Promotes normal cell growth
Acts like a “cushion "and heat regulator to
protect your heart, liver and other vital
organs
It helps you feel full longer
Adds flavor to food
Too Much Fat…
People eat not only too much
fat, but the wrong kinds of fat.
Doing so can increase the risks
for serious health concerns and
illnesses.
High fat diets are linked to…
Heart Disease
Obesity
Cardiovascular Related Problems
Lowering Fat and Cholesterol
in the Diet
Exercise
Replace saturated fats with
unsaturated fats in the diet
Choose lean cuts of meat
Steam, boil or bake foods instead of
cooking them in oil or fat
(See the last page of your handout for
more tips)
