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FATS
Fat 101
 1) Fat is a necessary part of the diet
 2) Fat is one of the most concentrated
sources of energy in our diets
 3) Fat gives you __?_/grams
Other Energy Sources…
•Carbohydrate
•Protein
The Benefits of Fat in Our Diets
 Some fat in our diet helps us absorb and act as a
carrier for certain vitamins – Fat Soluble Vitamins
D
 Fats act as a reserve supply of energy
 Protects internal organs from shock and injury
 Insulates the body from shock and temperature
changes
 Help us feel satisfied and cause us to feel full
longer
 Some types provide essential fatty acids
 Adds Flavor and texture to food
 Promotes healthy skin
K
Is Sugar the same as Fat?
 No! Sugar is a simple carbohydrate.
A teaspoon of sugar,
or…
16 calories
A teaspoon of butter
36 calories
Fats are almost double the calories and too many can
cause weight gain.
How Much Fat Do We Need?
 Men = 30–60 grams
 Women = 20–40 grams
Excess fat will be stored as adipose
tissue (body fat)
7 grams
25 grams
Large
How can you tell if a food is high
in FAT?
Greasy
Squishy
Creamy
Shiny
Oily
Smooth
Slippery
Tender
Buttery
Rich
Refried
THE RULE OF WHITE
What is cholesterol?
 Cholesterol is not fat.
 Skin Tissue- It is a “fat like”
substance present in all body
cells that is needed for many
essential body processes.
 It contributes to the digestion
of fat and the skin’s
production of vitamin D.
 Bodies produce all the
cholesterol they need, mostly
in the liver.
 All animals have the ability to
manufacture cholesterol.
 Because all animals make cholesterol, if you
eat any animal product, including meat,
poultry, and fish, you are consuming extra
cholesterol.
Cholesterol
 A certain amount of
cholesterol circulates in the
blood.
 It does not float through the
bloodstream on its own, but
in chemical “packages”
called lipoproteins. There are
2 main types of lipoproteins.
 1.LDL’s (Low-Density
Lipoproteins)
 2.HDL’s (High-Density
Lipoproteins)
LDL- “Loser”
 If there is too much LDL
cholesterol circulating,
the excess amounts of
cholesterol can build up
in artery walls.
 This build up increases
the risk of heart disease
or stroke.
 Thus, LDL cholesterol
has come to be known
as bad cholesterol.
HDL- “Heaven”
 Picks up excess cholesterol and takes it back
to the liver, keeping it from causing harm.
 Thus, HDL cholesterol has come to be known
as “good cholesterol”.
8) The Amounts and Types of fats eaten
have a greater effect on blood
cholesterol than does the cholesterol
itself.
9) Fatty Acids: Chemical
building blocks for fats and oils
All fats are not created equal!
A break down of fat
Solid Fat
 Solid at room temperature.
 Are considered the worse type of fat.
Shortening
Visible Fats
Fat that is easily seen

Examples: Butter on a baked potato, layer
of fat around a pork chop, etc.
Two Types:
Solid Fat
 1) Saturated
• Sources: Animal Products:
Butter, steak, bacon, milk
• Raises LDL & HDL
 2) Trans fat
• Sources: foods with a long
shelf life like cookies,
doughnuts, imitation
cheese
• Raises LDL & HDL
Trans Fat
 Doughnuts and pastries
 Deep fried foods such as
fried chicken and French
fries
 Imitation cheese
 Snack chips
 Cookies and crackers
 Research have correlated trans fat
intake with
• Heart disease
• Diabetes
• Cancer and many other health
concerns
Hydrogenated Fat
 Hydrogenation is the process where Hydrogen
(H) atoms are added to a liquid fat to make it a
solid fat (such as margarine).
H
H
H
+
 Trans Fats are formed in the hydrogenation
process.
This process helps foods stay fresh on the shelf longer.
Let’s learn a little more about
artificial
TRANS FAT

http://www.wimp.com/whatfat/
Liquid Fat
 Liquid at room temperature.
 Heart Healthy- considered the better type of
fat.
 Essential Fatty Acids
Sources:
 Plants
 Fish
 Nuts
Invisible Fats
Fats that cannot be detected
by the eye
 Examples: nuts, avocados, olives etc.
3) Polyunsaturated Fatty Acids…
 Acceptable but use sparingly
 Lowers good cholesterol (HDL ↓) and lowers
bad cholesterol (LDL↓)
 Sources:
• Oils: corn, cottonseed, safflower, soybean, and
sunflower oil
• Walnuts, sunflower seeds
• Fish
4) Monounsaturated Fatty Acids…
 Best for your body
 Raises good cholesterol (HDL↑) and
lowers bad cholesterol (LDL↓)
 Sources:
• Canola, olive, and peanut oils
• Avocado
• Almonds, cashews, pecans, and
peanuts
• Sesame seeds
The Good
 We need a small amount of fat in our diets
• Carrier for vitamins A,D,E,K
• Insulator/Internal Protection
• Energy
 Polyunsaturated
• Lower HDL & LDL
 Monounsaturated
• Raise HDL & lower LDL
The Bad
Too much fat leads to weight
gain.
Saturated- solid at room
temperature
Trans- Longer shelf life
The Ugly- Too Much Fat
 Americans not
only eat too
much fat, but
the wrong kinds
of fat.
 Doing so can
increase risk of
serious health
concerns
 Heart Disease
 Obesity
 Cardiovascular
related
problems.
FAT DANCE
 NO, NO, NO
Dance- Saturated
 Frankenstein
Dance- Trans
 Polynesian DancePoly
 Disco Dance
(Number one)Mono
Comic Book Assignment
 Groups of 2
 Together, create a comic book based off of
the fat terms we just discussed in class.
 Invent an action story that involves these
characters, to help you remember good fats
vs. bad fats:
GOOD GUYS
BAD GUYS
Polyunsaturated
Saturated
Monounsaturated
Trans
HDL Cholesterol
LDL Cholesterol
 All group members MUST contribute. On
back write down what each group
member did to contribute.
 Must fill whole sheet. Can do more if you
want.
 Must be colored.
 Must resemble format of comic book.
Expectations: