Fats

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Fats

• FATS

FATS
Names Amanda Ayuilyana Zulya
Class 3C
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Lets start with a video!

• http//www.youtube.com/watch?vV168xofxgu0

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With reference to the video

• America has now become the fattest nation in the
  world!
• Nearly 100 million Americans are obese.
• Eating fast foods almost everyday leads to
  obesity.

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ABOUT FATS.

• One of the many essential nutrients.
• It provides body with warmth.
• Provides energy.
• 1grams of fat 9 calories of energy.
• Fat forms a protective cushion for your organs.
• Organs like the kidneys, heart and intestines are
  cushioned by fat that helps protect them from
  injury and hold them in place.
• Fats help the body use vitamins.
• Vitamins A, D, E, and K are helps the intestines
  absorb these vitamins into the body.

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• Lastly, Fats are pleasurable.
• Fat adds to the appealing taste, texture and
  appearance of food. This is because it carries
  flavour.

Saturated Fats
Two types of fats.
Unsaturated fats
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Saturated Fats

• Found mainly in animal products with exception of
  palm and coconut oil.
• Examples Red meat ,Lard ,Butter , Poultry with
  skin and whole-milk dairy products.

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Why is too much Saturated Fat bad for us?

• Raises the cholesterol level in the body
• Can block up the arteries to the heart
• Increase the risk of coronary heart disease
• Examples of foods containing a high proportion of
  saturated fat include dairy products like cream
  and cheese

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Alternatives to replace saturated fats in the food

• Do we require Saturated Fats in our diet?
• To build cell membranes,therefore we require a
  small amount
• Keeps us warm

• Eat food made with liquid vegetable oil not
  tropical oils.
• Replace some meats with beans or legumes.

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Unsaturated Fats

• Polyunsaturated and monounsaturated fats are the
  two unsaturated fats.
• Found mainly in many fish, nuts, seeds and oils
  from plants.
• Examples avocados, walnuts and liquid vegetable
  oils such as corn, canola, olive, sunflower. And
  many more

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Benefit of taking unsaturated fat.

• Unsaturated fats may help you lower your blood
  cholesterol levels.
• Reduces the risk of getting heart diseases
• Good fats that we must include in our diet
• What can we do to increase the intake of
  Unsaturated Fats in our diet?
• Include fatty fish such as grilled or baked
  salmon in meals
• When cooking at home, use pure vegetable oils

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Ratings on fat.(best to worst)

• Fats from plants and seafood are the healthiest
  ?
• Fats from animal sources fall somewhere in
  between - healthy in moderation, unhealthy in
  excess.
• Fats from food factories (i.e., hydrogenated
  oils) are the worst ?

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10 steps to reduce fats in your diet.

• Decrease or eliminate animal products that are
  high in fat such as red meat, poultry and some
  dairy products, such as whole milk, cream and
  butter. If you do eat meat, choose the leanest
  cuts of meat, poultry and fish available.
• Add more fresh vegetables and fruit in your diet
  and try to eat them raw whenever possible
• Try new methods of cooking. Instead of frying,
  broil, bake, steam or poach your food.
• Cut on the amount of processed food such as
  sausages, canned soups, frozen dinners etc.

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1. Choose low-fat or non-fat alternatives .(For
   example Choose non-fat yoghurt over the
   regular)
2. Read the food labels and pay attention to the
   amounts and types of fats. Remember Low-calorie
   does not always mean low-fat.
3. Try salsas, herbs and spices to enhance your
   dishes instead of mayonnaise, cheese and sour
   cream. Use vinegar and olive oil for salad
   dressings. Switch to skim milk especially in
   making puddings and mashed potatoes.
4. Remove the skin of chicken or turkey.
5. Snack on fresh fruits rather than your usual junk
   food.
6. Tweak your recipes to remove or cut down on
   ingredients high in fat such as oil, butter and
   cheese.

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With tips, it will lower your chances of

• Weight gain obesity
• Diabetes
• High cholesterol
• Heart diseases
• High blood pressure.

Which results in
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So, remember to eat healthily The end.
Acknowledgments

• http//www.askdrsears.com/html/4/T041300.asp
• http//www.americanheart.org/presenter.jhtml?ident
  ifier3045790
• http//www.google.com