fat. we need fat dietary fat is one of three macronutrients (along with protein and carbohydrates)...
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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