Download Saturated fat! - Kindred Family and Consumer Sciences!

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What did you eat
yesterday?
•
Do you know how
much fat was in what
you ate?
•
Do you
know why
it’s worth
knowing?
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The Lipid Family - FAT
• Two types of lipids:
• Triglyceride – basic fat molecule
• Main component of fatty tissue
• Sterols – found in cell membranes
• Cholesterol
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Fats - Lipids
• Greasy substance (solid or liquid) do not dissolve in
water
• Liquid – also called oils
• Visible fat – easily seen, white portions of meat,
butter, margarine, etc
• Invisible fat – cannot be seen, egg yolk, mil,
avocados
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Unhealthy fats hide in
popular, favorite foods
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If fat is so bad, why eat it?
• Helps use and store vitamins
• Provides stored energy
• Gives cushion to the body and
organs
• Provides insulation
• Help you feel full after eating
• Makes food taste good
• Key: eat small healthy amounts
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The problem with fat:
• It’s fattening.
• It has more than twice the calories of
•
•
carbohydrates and proteins.
High fat foods = High in calories (9
calories per gram)
Americans today:
• “snack” on high fat, processed foods
• Less physical work
• Less time for physical exercise, not
burning what is eaten
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Defining “fats”
• Broken into Essential Fatty Acids
• 3 Fatty acids + glycerol = triglycerides
•
Saturated - fatty acid that holds all the
hydrogen it can (solid at room temp)
•
Unsaturated – missing hydrogen (liquid at
room temp)
•
Monounsaturated – fatty acid missing 1
hydrogen
•
Polyunsaturated – fatty acid missing 2
or more hydrogen
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Types of Essential Fatty Acids
•
Monounsaturated Fatty Acids – Olive oil,
vegetable oil
•
Polyunsaturated Fatty Acids – Sunflower
seed oil, canola oil
•
Saturated Fatty Acids –
meat fat trimmings or lard
(no visible meat)
•
Trans Fatty Acids –
Shortening, margarine
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Finding the fat
in foods
• Serving Size
• Monounsaturated Fat
(MUFA)
• Polyunsaturated Fat
(PUFA)
• Saturated Fat
• Trans Fat
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Three basic types of fat
Polyunsaturated Fat
Saturated Fat
Monounsaturated Fat
Alpha-Linolenic Acid
Omega-3 Fatty Acid
Linoleic Acid
Omega-6 Fatty Acid
Comparison of dietary fats
Canola Oil
7
Safflower Oil
8
Flaxseed Oil
9
Sunflower Oil
12
Corn Oil
13
Olive Oil
15
75
Soybean Oil
15
23
Peanut Oil
19
Cottonseed Oil
27
Lard
43
Palm Oil
51
Butterfat
68
Coconut Oil
91
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61
11
77
21
1
16
14
57
16
18
1
29
71
1
57
1
8
54
48
*
19
9
33
*
54
47
1
39
*
9
10
28
1 3
7
2
11
Recommended daily intake of fat
Calorie intake and fat limits
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Total Calorie
Intake
1600
Limit on Fat
(grams)
53
. on
. Limit
. Fat
. Saturated
.
. (grams)
18
2000
67
20
2200
73
24
2500
83
28
2800
93
31
3000
100
33
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Unsaturated fats
(“healthier fats”)
are easy to identify
• Vegetable based
• Liquid at room temperature
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Sources of Monounsaturated
fats – healthier fats
Oils (serving size is 1 teaspoon pure fat)
Notice that just 1 teaspoon of oil is considered a serving
size. Typical salad dressings have 1 tsp of oil in a
tablespoon, so if you put 1/4 cup of dressing on your
salad (4 tablespoons) you are eating 4 servings of fat.
• Olive oil
• Canola oil
• Peanut oil
• Sesame oil
• Walnut oil
• Flaxseed oil (should be consumed
raw and not used in cooking)
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Other healthier sources for fat
Notice the small serving sizes!
Nuts
serving size 1 ounce
Seeds
serving size 1 ounce
Butters
serving size
. 2 tbsp.
Other
Macadamias (2-3)
Sesame. seeds
(1 tbsp.)
.
Almond butter
Avocado (2 tbsp.)
Hazelnuts (5)
Pumpkin seeds (47)
Cashew butter
Black olives (8)
15 grams
Pecans (5 halves)
Ground flaxseed
(1 tbsp.)
Natural peanut butter non hydrogenated
Green olives (10)
15 grams
Almonds (7)
Sunflower seeds
(3 tbsp.)
Tahini / sesame paste
(2 tsp.)
Cashews (6)
Sunflower seed butter
(2 tsp.)
Pistachios (17)
Brazil nuts (2)
Pine nuts (50)
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Some vegetable fats
have extra
nutritional value –
Omega 3
• Soybean oil
• Canola oil
• Flaxseed oil
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Polyunsaturated Fatty
Acids (PUFAs) are the
other type of liquid fat
• Corn oil
• Safflower oil
• Sesame
seed oil
• Soy oil
• Sunflower
seed oil
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Fish and seafood fats have
a bonus type of fat Omega 3 Fatty Acids
This kind of fat can be good for your
brain, your heart, your joints, your
skin and more.
• Mackerel
• Lake Trout
• Herring
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• Salmon
• Tuna
• Sardines
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Saturated fats look different
than unsaturated ones
They tend to be solid
at room temperature.
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Trans fat =
Trans fatty acids =
Hydrogenated oils (manufactured)
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What makes trans fat
unhealthy?
• Trans fat clogs arteries by
your heart and in your brain.
• Trans fat may
damage cells
in the body.
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The danger of too much fat
Too much fat makes you fat.
Cross-section of body
showing layer of fat
between skin and organs.
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Limit intake of unhealthy fats
Trans fats are in baked goods
and packaged bakery items.
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Saturated fats
Meats
Chicken
Turkey
Beef
Dairy
Vegetable
Hydrogenated
Partially
hydrogenated
Milk
Palm
Shortening
Deep-fried
foods
Palm kernel
Margarine
Pan-fried
foods
Cream
Butter
Coconut
Fried
Foods
Fats used in
packaged
baked goods
like cookies
and crackers
Pies
Pork
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Cheese
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Which plants contain saturated fats?
Two words: Tropical and Chocolate
Meats
Chicken
Turkey
Beef
Dairy
Milk
Cream
Butter
Vegetable
Hydrogenated
Partially
hydrogenated
Palm
Shortening
Deep-fried
foods
Margarine
Pan-fried
foods
Palm kernel
Coconut
Fried
Foods
Fats used in
packaged
baked goods
like cookies
and crackers
Pies
Pork
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Cheese
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Which do we eat more of:
Trans fat?
Saturated fat!
fat?
Saturated - Four to five times more!
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Fat Digestion
• Takes a complex series of steps
• Mainly digested in small intestine
• Gallbladder releases bile made in the liver that helps
digest fats into fatty acids
• Fatty acids are then absorbed into the blood stream
• Some triglycerides join with protein to make a
lipoprotein
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Cholesterol
• Fatlike substance in cells
• Helps digest fat, build cells, make vitamin D and hormones
• Too much is linked to heart disease
• Animal products are the only food source
• LDL – low density lipoprotein – “bad” – build up in arteries
• HDL – high density lipoprotein – “good” – picks up LDL and takes it
to liver to get rid of as waste
• Your body as you age, naturally makes your own
• Be careful of food sources, high fat = allows your body to make
more cholesterol
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Lipid Panels:
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Does eating out mean
eating more fat?
Usually yes!
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Get a low fat game plan
Think it through:
•
Does the food seem to be high in
fat? What type of fat?
•
Is the fat solid or liquid at room
temperature?
•
How much fat is used to make
the food?
•
Can I substitute something else
for fat and still get great flavor?
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When in doubt,
check the fat content!
Candy bar –
Mounds™
Mounds
Cheeseburger
and fries
Corn dog
Fried chicken
Fatty Meat –
saturated fat
Meat Meat
– saturated
–
fatsaturated
in skin and
fat just
in
underneath
skin and just
skin
underneath skin
Cocoa
Cocoa
– saturated
–
saturated
fat fat
Fatty Meat –
saturated fat
Coconut –
saturated fat
Cheese –
saturated fat
Lettuce,
tomatoes,
vegetables –
no fat
More cooking fat
is absorbed
because of the
breading
More cooking fat
is absorbed
because of the
breading
Coating, palm oil
to create hard
chocolate shell –
saturated fat
Grilled with
commercial “oil
blend” –
trans fat
Bacon, cheese –
saturated
Seeds –
unsaturated
Cooking oil –
unsaturated fat
Cooking oil –
shortening or lard
French fries,
commercial
“oil blend” –
trans fat
Salad dressing –
saturated and
unsaturated fat
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Salad
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Fat consumption is a major
health issue in the United States
Ages 16+
Ages 14-15
Nationwide, the average
person is likely to be at
least 15 percent over
their ideal weight.
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15% - 19%
20% - 24%
25% - 29%
30% - 34%
Height
Min.
Weight
Max.
Weight
Height
Min.
Weight
Max.
Weight
4’ 0”
45
105
4’ 8”
70
148
4’ 4”
54
105
5’ 0”
79
162
4’ 8”
63
124
5’ 2”
85
171
5’ 0”
74
143
5’ 4”
91
180
5’ 2”
80
153
5’ 6”
97
191
5’ 4”
87
163
5’ 8”
103
202
5’ 6”
93
173
5’ 10”
110
213
5’ 8”
99
184
6’ 0”
115
224
5’ 10”
105
194
6’ 2”
122
234
6’ 0”
110
203
6’ 4”
130
245
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American Heart Association
Recommendations
Healthy foods with limited fats:
•
•
Eat a variety of fruits and vegetables.
•
•
Eat fish at least twice a week.
•
Choose fats and oils with 2 grams or less
saturated fat per tablespoon, such as liquid
and tub margarines, canola, corn, safflower,
soybean and olive oils.
Eat a variety of grain products, including
whole grains.
Include fat-free and low-fat milk products,
legumes (beans), skinless poultry and lean
meats.
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Look for ways to limit fats
and make healthy food
choices
• It’s your body
make it better
than great.
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Want more?
Find your ideal weight for your height at:
http://www.kidshealth.org/teen/food_fitness/dieting/
weight_height.html
Calculate what it takes to build your own “healthy
body”: http://www.dietitian.com/ibw/ibw.html
The fat content of 1000 foods at:
http://www.caloriecountercharts.com/
Set your goals. Chart your food intake. Measure
your calories burned per day. Free at Fitday.com:
http://www.fitday.com/WebFit/SignUp.html
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What Did You Learn?
1. Describe two ways to determine whether the fat in a
food is healthy or unhealthy.
A.
Check for saturated fat or trans fat on the label or look at the food to
see if the fat is solid or liquid at room temperature.
2. Name the four types of Fatty Acids.
A.
Monounsaturated Fatty Acids, Polyunsaturated Fatty Acids, Saturated
Fatty Acids, Transfatty Acids.
3. What food is a good source for Omega 3 Fatty Acid?
A.
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Cold water fish (mackerel, herring, salmon), soybeans (tofu), walnuts
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What Did You Learn?
4. What are some healthy things fatty acids do for the body?
A.
Some answers include: energy, healthy skin, normal cell growth,
transportation for vitamins A, D, E, K; and a cushion for vital organs such as
the heart and liver.
5. What causes fat to collect in the body and make people
overweight?
A.
Fat has twice the calories per gram as carbohydrates and proteins. People
become overweight when they take in more calories than they burn.
6. How can students make healthier food choices with less
fat content?
A.
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Acceptable answers include: Read packaged food labels and avoid trans
fats and saturated fats. Find out how many grams of fat per day is
recommended for your target body weight and use that number to estimate
the amount of fat that is healthy for you to eat each day. Eat more fresh
foods and fewer fried or packaged foods as these tend to have a higher fat
content. Stay active to stay healthy.
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Activity 1
What are some choices that would be easy to
make to reduce unhealthy trans fats or saturated
fats in your diet? Let’s brainstorm in teams of 3-4.
Write down the top four ideas on half sheets of paper.
In 10 minutes we will put them on the board and I
believe you will have discovered a good list of
healthy eating choices:
Some potentially healthy answers:
• Choose fresh foods instead of processed and
packaged foods.
• Reduce fried foods.
• Use less cooking oil or substitute something else.
• Choose lean meats.
• Drink skim instead of whole milk.
• Reduce the portion sizes.
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Activity 2
Keep a food diary
Make it personal: Write down what you had for a
main meal in the last 24 hours. Then identify the
types of fat in the foods and approximately how
much fat was in them.
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Activity 3
Identify the fat in common foods
•
•
•
•
•
•
•
•
•
•
•
Cookies: Trans fat or hydrogenated fat
Doughnuts: Trans fat or hydrogenated fat
Peanuts: Monounsaturated fat
Corn oil: Polyunsaturated fat
Shortening: Trans fat or hydrogenated fat
Bacon: Saturated fat
Steak: Saturated fat
Chocolate Candy with coconut: Saturated fat
Olive oil: Monounsaturated fat
Salmon filet: Unsaturated and Omega 3 fatty acids
Corn dog: Saturated fat, trans fat
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Activity 4
Find out the ratio of healthy/unhealthy fats you are
consuming. What’s in your bag?
Check out the snacks that you have with you right now.
Every package of food is required to include fat content
information on the label. The label also states the serving
size. Take 10 minutes and write down the fat content, fat
source and servings per container of a snack you have with
you or a wrapper from a recent snack.
Homework:
Alternate #1 Bring your favorite snack package to class
tomorrow along with a listing of the fat content, fat source and
servings per package.
Alternate #2 Read the label on every package of food you
buy or eat for one day (or for the remainder of the day) and
list your own intake of fatty acids by type.)
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Activity 5
Project: Develop a profile for yourself on
healthy fat consumption:
1. Visit one of the websites on your handout for
more information.
2. Figure out your own BMI and set a goal for
reaching your ideal BMI range.
3. Create an 8-12 week plan for healthy eating
and exercising to reach that goal.
4. List 3-5 specific changes to your diet that
involve fat consumption.
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Quiz
1.
Name the four types of fats.
A. Monounsaturated, polyunsaturated, saturated, trans fats
2.
Name two health problems that can be made worse by
consuming too much fat?
A. Diabetes and heart problems
3.
Name three foods that should be eaten more often to
improve health.
A. Fruits and vegetables, whole grains, fish, fat-free and
low-fat milk products, legumes (beans, skinless poultry
and lean meats.
4.
List one food that represents each kind of fat
A. Steak = saturated fat Vegetable oil = polyunsaturated
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fat, shortening = trans fat, nuts = monounsaturated fat
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Quiz
Describe a “fat fact” that you found surprising (2-3
sentences)
5.
A. Small serving sizes, calories per fat gram, amount of fats
consumed in one day, etc.
6.
List 3-4 eating changes that could reduce your
unhealthy fat intake and improve your own eating
habits?
A. Read labels and choose healthier fats, reduce portion
sizes, choose different fats for cooking, etc.
7.
Describe 3 important pieces of information that can be
found on packaged food labels.
A. Total calories, serving sizes, types of fat, etc.
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