FATS

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FATS Janet Tietyen, Ph.D., R.D., L.D.,
AuthorRevision by Jackie Walters, MBA, R.D.,
L.D.Jackie Walters, Presenter
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Lets talk about fats

• Fats
• Functions
• Sources
• Types
• Fats Health

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Functions of fat

• Energy
• Improves the taste of food
• Gives a feeling of fullness
• Aids in the absorption of fat-soluble vitamins
  (A, D, E, and K)
• Insulation and protection
• Essential fatty acids are required for growth and
  many body processes

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Sources of fat

• Visible
• Margarine
• Butter
• Oil
• Meat fats
• Lard

• Invisible
• Egg yolk
• Whole milk
• Nuts
• Bacon
• Salad dressing
• Cheese
• Peanut butter
• Ice cream

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Types of fat

• Cholesterol
• Triglycerides
• Fatty acids

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Cholesterol

• Fat-like substance found in all animal cells
• Cholesterol has 2 sources made in liver and
  from food
• Blood cholesterol forms
• HDL (good cholesterol) takes cholesterol away
  from the tissues (physical activity increases
  HDL)
• LDL (bad cholesterol) carries cholesterol to
  tissues (associated with artery blockage)

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Triglycerides

• Storage form of fat
• Typically increased in the blood after eating a
  high sweet diet

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Fatty acids

• Saturated
• Solid at room temperature
• Mostly from animal fat
• Examples butter, whole milk, bacon, lard, beef,
  pork, coconut, and palm and palm kernel
• Increase blood cholesterol

• Unsaturated
• Liquid at room temperature
• Mostly from vegetable fats
• Do not increase cholesterol
• Trans-fatty acids
• Found in vegetable shortening and some margarines
• Increase blood cholesterol

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Cholesterol fat and health

• Risks for heart disease
• Blood cholesterol levels
• Saturated fat consumption
• High blood pressure
• Cigarette smoking
• Obesity

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Oils are represented by a slender yellow band on
the Food Guide Pyramid.
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Healthy suggestions for fat intake

• lt30 calories should come from fat
• lt10 calories from saturated fat

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