FATS-WHAT ARE THEY?

WHAT DOES FAT DO?

Stores vitamins A, D, E and K Protects internal organs Insulates the body from cold and shock Promotes healthy skin

WHAT DOES FAT DO?

Adds flavor to food Satisfies hunger and helps you feel full

longer Reserve supply of energy Aids in hormone synthesis

SATURATED FAT

Raises LDL and HDL levels of cholesterol

Typically solid at room temperature Found in animal sources, coconut and

palm oil More harmful than cholesterol

POLYUNSATURATED FATS

Better than Saturated fats Found in vegetable oils and fish Lowers both LDL and HDL cholesterol

levels in blood

MONOUNSATURATED FATS

Best type of fat Found in plant and animal sources Olive, canola and peanut oils are most

common Lower LDL and raise HDL levels of

cholesterol in the blood

TRANS FATS

Aka transfatty acids and partially hydrogenated oils

Industrially created by adding hydrogen to vegetable oils to make them more solid

Most harmful kind of fat Raise LDL cholesterol and lower HDL

cholesterol

TRANS FATS CONT’D

Increase risk of heard disease and stroke

Associated with higher risk of Type II Diabetes

Found in fried foods, baked goods, and shortening

HOW MUCH TRANS FAT IS OKAY?

American Heart Association says less than 1% of your total daily calories should be trans fats

If you need 2,000 calories a day, no more than 20 of these calories can be from trans fats

This means you should only have 2 grams of trans fat every day

RECOMMENDATIONS FOR ADOLESCENTS Keep total fat intake between 25% and

35% of your total calories Stick with polyunsaturated and

monounsaturated fats (fish, nuts, vegetable oils)

CHOLESTEROL

Fat-like substance made by the body that is vital In every cell of body Skin tissue Transports essential fatty acids Used to produce hormones

WHAT ARE THE TYPES OF CHOLESTEROL? LDL (low-density lipoprotein)

cholesterol “bad” or “loser” cholesterol High levels related to heart disease and

obesity HDL (high-density lipoprotein)

cholesterol “good” or “healthy” cholesterol

CHOLESTEROL CONT’D

The body manufactures the cholesterol it needs-you really don’t have to eat it

It is in all animal tissues NOT found in plant foods Found in membrane between cells

TIPS TO AVOID FATS

Steam, boil, or bake instead of fry Season with herbs and spices instead

of sauces and butter Use vinegar-based salad dressings Use margarine instead of butter and oil

instead of shortening to reduce saturated fats

MORE TIPS

Use skim or 1% milk when making puddings and soups

Substitute plain yogurt or buttermilk in recipes that call for sour cream or mayonnaise

Choose lean cuts of meat Eat less egg yolks