FAT

We Need Fat

Dietary fat is one of three macronutrients (along with protein and carbohydrates) that provide energy for your body

Fat is essential to your health because it supports a number of your body's functions

Some vitamins, for instance, must have fat to dissolve and nourish your body (fat soluble)

We Need Fat

Fat provides flavor and texture to help prevent food from being bland and dry

Provides back-up energy if blood sugar supplies run out (after 4-6 hours without food)

Provides insulation under the skin from the cold and the heat

Fat Guidelines

Age Group Total Fat Limits

Children ages 2 - 3 30% - 35% of total calories

Children and adolescents age 4 - 18

25% - 35% of total calories

Adults age 19 and older 20% - 35% of total calories

Box 17

WHAT IS YOUR UPPER LIMIT ON FAT FOR THE CALORIES YOU CONSUME?

Total Calories per Day Saturated Fat in Grams Total Fat in Grams

1,600 18 or less 53

2,000* 20 or less 65

2,200 24 or less 73

2,500* 25 or less 80

2,800 31 or less 93

* Percent Daily Values on Nutrition Facts Labels are based on a 2,000 calorie diet. Values for 2,000 and 2,500 calories are rounded to the nearest 5 grams to be consistent with the Nutrition Facts Label.

Fat Guidelines – Trans Fat

You should try to avoid trans fat completely

The American Heart Association recommends limiting trans fat to no more than 1 percent of your total daily calories

For most people, this is

less than 2 grams a day at the most!!!

Fat Guidelines – Bottom Line

Although amount of fat is important, more about “types” of fat than amount

Choose healthy fatsLimit saturated fatAvoid trans fat

Types of Fat - SaturationSaturation

A saturated fatty acid has no double bondsA saturated fatty acid has no double bonds

A monounsaturated fatty acid has one A monounsaturated fatty acid has one double bonddouble bond

A polyunsaturated fatty acid has two or A polyunsaturated fatty acid has two or more double bondsmore double bonds

Saturated Fats

Solid at room temperatureSolid at room temperatureFound in Found in

Beef and pork fatBeef and pork fatCoconut oilCoconut oilPalm kernel oilPalm kernel oilWhole milkWhole milkButterButterCheeseCheeseCocoa butterCocoa butter

Saturated Fat

Saturated fat may increase your risk of heart disease and type 2 diabetes

Replace saturated fats with healthier monounsaturated fats and polyunsaturated fats, found in olive oil, canola oil, vegetable oils, lean poultry, and unsalted nuts and seeds

Monounsaturated Fats

Liquid at room temperatureLiquid at room temperatureHave 1 (mono) Have 1 (mono) double bonddouble bond

Found in:Found in:Olive oilOlive oilCanola oilCanola oilPeanut oilPeanut oil

CashewsCashews

Polyunsaturated Fats

Liquid at room temperatureLiquid at room temperatureHave more than 1 (poly)Have more than 1 (poly)double bonddouble bondFound in:Found in:

Canola oilCanola oilCorn oilCorn oilSoybean oilSoybean oilSafflower oilSafflower oilSunflower oilSunflower oilCottonseed oilCottonseed oil

Shape of Fats

Unsaturated fats have kinky, fluid and Unsaturated fats have kinky, fluid and flexible chains – easier to break downflexible chains – easier to break down

Saturated fats have straight and rigid Saturated fats have straight and rigid chains – harder to break down – they chains – harder to break down – they buildup in your arteriesbuildup in your arteries

Shape affects healthShape affects health

Trans Fats

Trans Fats

Cis fatty acids have hydrogens Cis fatty acids have hydrogens located on the same side of the located on the same side of the double bonddouble bond

Trans fatty acids have hydrogens Trans fatty acids have hydrogens located on opposite sides of the located on opposite sides of the

double bonddouble bond

                                           

Hydrogenation

When hydrogen is added to a mono- or When hydrogen is added to a mono- or polyunsaturated fat, a liquid oil becomes polyunsaturated fat, a liquid oil becomes solid at room temperature.solid at room temperature.

==

Hydrogenation

Benefits of hydrogenationBenefits of hydrogenation

Makes fats more stable, with longer shelf-lifeMakes fats more stable, with longer shelf-life

Alters texture of foods (flaky pie crusts)Alters texture of foods (flaky pie crusts)

A cheap alternative to using butter or A cheap alternative to using butter or perishable oils for food manufacturersperishable oils for food manufacturers

Hydrogenation

Negatives of hydrogenation/trans fats:Negatives of hydrogenation/trans fats:Makes unsaturated fat (good) act like saturated fat in Makes unsaturated fat (good) act like saturated fat in the body (bad)the body (bad)

Like saturated fat, trans fat causes LDL (bad) Like saturated fat, trans fat causes LDL (bad) cholesterol to go upcholesterol to go upTrans fats ALSO lower HDL (good) cholesterolTrans fats ALSO lower HDL (good) cholesterol

““Trans” fats may be more detrimental to heart health Trans” fats may be more detrimental to heart health than naturally-occurring saturated fatsthan naturally-occurring saturated fats

Label Tricks!

There are 3 servings in 1 bag!Serving size: 3 tbsp (makes 4 cups popped)When providing nutrition info, they give you info for 3 tbsp, but only 1 cup popped (instead of 4)180 calories/serving (540 in a bag)13g fat/serving (39g in a bag)2.5g sat. fat/serving (7.5g in a bag)5 Grams Trans Fat Per Serving! (15g in a bag)

Does This Have Trans Fat?

Yes it does! We’ll see how in a minute!

Trans Fat Labeling

January, 2006: Trans Fat Labeling Required by LawJanuary, 2006: Trans Fat Labeling Required by Law

Here’s the tricky part:

FDA food labeling rules make it possible for consumers to exceed their maximum recommended daily intake of trans fats even if they eat only foods labeled "zero trans fats" per serving.

How?

Trans Fat Labeling

According to the FDA, a product claiming to have “zero trans fat” can actually contain up to a half gram of trans fat per serving!

So they make the serving size smaller!!!

Read the ingredients! “Hydrogenated = Trans Fat”

Does This Have Trans Fat?

Where Are Trans Fats Found?

MargarinesMargarinesShorteningShorteningPie Crusts and Pie Crust MixesPie Crusts and Pie Crust MixesTortillas and tortilla chipsTortillas and tortilla chipsPotato chipsPotato chipsFlavored popcornFlavored popcornCommercial cookies, cakesCommercial cookies, cakes

Where Are Trans Fats Found?

DoughnutsDoughnutsCrackersCrackersGranolaGranolaPastriesPastriesBiscuit, muffin and cake mixesBiscuit, muffin and cake mixesFried foods (French fries, fried chicken)Fried foods (French fries, fried chicken)

Should Trans Fats Be Banned?Should Trans Fats Be Banned?

Essential Fatty Acids

These are fatty acids the body can’t make; they These are fatty acids the body can’t make; they must be consumed in the diet to meet the body’s must be consumed in the diet to meet the body’s needs.needs.

Help regulate cell functionHelp regulate cell function

Regulate blood clotting, inflammation, Regulate blood clotting, inflammation, vasodilation/constrictionvasodilation/constriction

Omega 3 and Omega 6 Fatty Acids

Omega 3 means the first double bond is 3 Omega 3 means the first double bond is 3 carbons back from the methyl end of the carbons back from the methyl end of the chainchain

Omega 6 means the first double bond is 6 Omega 6 means the first double bond is 6 carbons backcarbons back

Omega 3 (Linolenic AcidLinolenic Acid)

A member of the Omega 3 fatty acid familyA member of the Omega 3 fatty acid family

Used to make EPA and DHA Used to make EPA and DHA These reduce the risk of heart These reduce the risk of heart disease, hypertension, arthritis, disease, hypertension, arthritis, cancercancer

Found in flaxseed oil, canola oil, fatty fish (salmon, Found in flaxseed oil, canola oil, fatty fish (salmon, tuna, mackerel), leafy greens, soy, beans, walnutstuna, mackerel), leafy greens, soy, beans, walnuts

Omega 6 (Linoleic Acid)Omega 6 (Linoleic Acid)

A member of the Omega 6 fatty acid familyA member of the Omega 6 fatty acid family

Found in vegetable oils, some nutsFound in vegetable oils, some nuts

Essential F.A. DeficiencyEssential F.A. Deficiency

It is possible to have a deficiency of linoleic and It is possible to have a deficiency of linoleic and linolenic acidslinolenic acids

Symptoms include:Symptoms include:Flaky, itchy skinFlaky, itchy skinGrowth retardationGrowth retardationPoor wound healingPoor wound healingDepression?Depression?

Let’s Take A Look

http://eatthis.menshealth.com/content/fattiest-restaurant-foods-america

http://eatthis.menshealth.com/content/trans-fattiest-foods-america-2009