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Year 9
Healthy fats – healthy heart
At the end of this unit you should be able to –
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Explain why our bodies need fat for healthy living.
Classify fats as ‘plant’ or ‘animal’, and as ‘saturated’ or ‘polyunsaturated’.
Understand the dangers of too much fat in the diet.
Be aware of current dietary guidelines concerning fat.
Understand Cholesterol and Coronary Heart Disease.
Identify foods that are high in fat.
Explain how some foods high in fat may be replaced by similar foods that
have lower fat content.
FAT
Why do we need fat?
We need fat in our diet for our bodies to function properly and to keep us
healthy.
The functions of fat.
Fat
Fat
Fat
Fat
gives us ENERGY.
keeps us WARM by forming an insulating layer under the skin.
PROTECTS our delicate body organs, such as our kidneys.
contains VITAMIN A and VITAMIN D.
Vitamin A – for healthy skin, eyes and the growth of bones.
Vitamin D – for healthy bones and teeth. It prevents the
disease called ‘Rickets’ and helps the absorption
of the mineral Calcium.
Why else do we like foods that are high in fat?
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THE SOURCES OF FATS
Fats may come from either PLANT or ANIMAL foods.
1. Animal Fat
Animal fat comes from the MEAT or MILK of animals.
e.g. From the meat comes - Duck /Goose fat,
From the milk comes - Butter or cream
Fats that come from animals are solid at room temperature.
They provide saturated fat.
2. Plant Fat
Plant fat or oils come from the Seeds, Nuts and Fruit of certain plants.
From seeds comes: Maize, Sesame and sunflower Oils.
From nuts comes: Groundnut Oil (peanuts)
From fruits come: Olive oil (olives)
Fats that come from Plants are also called Oils.
Oils are liquid at room temperature.
Oils provide ‘Unsaturated’ fats.
The Classification of Fats
Fats are divided into two groups:
o SATURATED fats – mainly from animal sources
o UNSATURATED fats – mainly from plant sources
FAT AND DISEASE
• Too much fat in the diet can cause OBESITY.
(Obesity is when a person is 20% over their
recommended weight for their height)
• Too much saturated fat in the diet is linked with Coronary
Heart Disease (C.H.D.) and can raise cholesterol levels.
Saturated fats
Dietary guidelines for healthy living recommend that we cut down on all the
types of fat in our diet. Where possible we should replace ‘Saturated fats’
with ‘Unsaturated fats’. An adult is advised to eat a maximum of 70g of fat
per day. (of that 20g or less is advised to be saturated fat)
Why do we need to cut down on Saturated fat?
Too much saturated fat raises the levels of cholesterol in our blood, this
increases the risk of Coronary Heart Disease.
Why is Unsaturated fat important?
Unsaturated fat is sometimes called ‘essential fat’ because it contains
chemical building blocks, which are used to help the body grow and develop.
Unsaturated fats can reduce the amount of cholesterol in the blood and thus
help prevent C.H.D.
Coronary Heart Disease (C.H.D.) and Cholesterol
Coronary heart disease is the most common cause of death by disease in the
western world. It is caused by a build up of Cholesterol in the arteries (the
arteries carry blood from the heart to the rest of the body). Cholesterol is a
fatty substance found in the blood. Cholesterol is found in foods of animal
origin. The cholesterol in the blood clings to the artery walls, this causes the
arteries to become blocked and the flow of blood is restricted. The heart
must then work even harder to pump blood through the blocked arteries, this
leads to C.H.D.
Coronary heart disease can
occur when the small arteries
that supply blood to the heart
become blocked by a build up
of fatty deposits. This causes
the opening in the arteries to
become narrow.
When the arteries become
partially or totally blocked, the heart has to work much harder to pump blood
around the body. If the arteries become totally blocked blood cannot flow to
the heart and this can result in a heart attack.
It is not only too much fatty foods in the diet that may lead to a heart
disease.
Complete in the ‘heart’ gram with other factors which seem to contribute to
heart disease?
HOW TO FIND FAT ON THE LABEL
The Government controls the labelling of
foods. Most pre packed food has to be
labelled. The lists of ingredients are shown
in descending order of weight. This means
that the ingredient which weighs most
appears most at top of the list.
Study the label above. Write down the
types of fat and amount per serving.
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FOOD TABLES
Amount of FAT (to the nearest 100g of food)
Food
Fat
(g)
Food
Fat
(g)
Boiled egg
11
Boiled potatoes
0
Whole milk
4
Chipped potatoes
11
Semi-skimmed milk
2
Potato crisps
36
Skimmed milk
0
Boiled spaghetti
0
Edam cheese
23
Wholemeal bread
3
Cottage cheese
4
Wholemeal roll
3
Cheddar cheese
34
Baked beans
1
Baked cod
1
Processed peas
0
Fish fingers (oven baked)
13
Roasted peanuts
49
Roasted chicken(meat and skin)
14
Fresh coconut
36
Roast chicken (meat)
5
Low fat spread
41
Stewed mince beef
15
Soft margarine
81
Grilled lamb chop
23
Butter
82
Roast breast of lamb
37
Vegetable oil
100
Grilled bacon
35
Mayonnaise
79
Grilled pork chop
19
Double cream
48
Roast pork
20
Single cream
21
Corned beef
12
Scones
15
Sausage roll
36
Victoria sponge
27
Boiled ham
5
Custard cream biscuits
26
Tea (no milk)
0
Ryvita
2
Orange juice
0
Water biscuits
13
Tomato soup(Heinz)
3
Honey
0
Salad cream
27
Toffee
17
Sultanas
0
Mars bar
19
Apples
0
Sweetcorn
1
Banana
0
Carrots
0
Oranges
0
Onions
0
Fat and hidden fat
Using the food tables, work out the amount of fat to the
nearest gram in the following foods.
Food
Amount
of fat
Food
100g grilled pork chop
60g apple
50g cheddar cheese
40g cottage cheese
50g wholemeal bread
100g sweetcorn
150g chips
200g mars bar
50g scone
50g roasted peanuts
200g toffee
200g semi-skimmed milk
100g roast chicken (meat
and skin)
50g grilled bacon
50g victoria sponge
150g double cream
25g crisps
100g baked beans
10g salad cream
25g edam cheese
200g whole milk
150g baked cod
Amount
of fat
CORONARY HEART DISEASE
Use page 15 in the KS3 Home Economics text book to complete.
Questions
1. Complete the following sentences:
Oil comes from ________________ and are _____________ at room temperature.
Fats come from ________________ and are __________at room temperature.
2. Name the two vitamins in margarine and butter.
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3. You cannot always see the fat you are eating, especially if it is ‘hidden’ in foods.
List SIX foods where fat is hidden or invisible.
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4. From the food list below suggest what alternatives you could use to cut down on
saturated fat.
HIGH FAT FOOD
LOW FAT ALTERNATIVE
Cheddar cheese
Full cream milk
Cream
Fatty red meat
Butter and margarine
Cakes, biscuits, puddings
Fried foods
Chips, roast potatoes
5. Will you cut down on your fat intake since learning more about fat? If yes say how
you might do this.
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Taste Comparison between full fat
and low fat products
Which one is the low fat biscuit?
Biscuit A
Appearance
It looked:
Taste
It tasted:
Texture
The texture is:
Biscuit B
Appearance
It looked:
Taste
It tasted:
Texture
The texture is:
WORD BANK
Appearance colourful dull
dry
moist
dark
pale
Aroma
smoky
fishy oniony
garlicky fruity spicy
Taste
sweet
salty smoky
herby
Texture
crunchy slimy smooth hard
spicy sweet
soft
sticky