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FATS
Let’s talk about fats
• Fats
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Functions
Sources
Types
Fats and Health
Functions of fat
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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
Sources of fat
• Visible
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Margarine
Butter
Oil
Meat fats
Lard
• Invisible
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Egg yolk
Whole milk
Nuts
Bacon
Salad dressing
Cheese
Peanut butter
Ice cream
Types of fat
• Cholesterol
• Triglycerides
• Fatty acids
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)
Triglycerides
• Storage form of fat
• Typically increased in the
blood after eating a high sweet
diet
Fatty acids
Saturated
• Solid at room
temperature
• Mostly from animal fat
• Examples: butter, whole
milk, bacon, lard, beef,
pork, coconut, and palm
kernel oil
• 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
Risks for heart
disease
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Blood cholesterol levels
Saturated fat consumption
High blood pressure
Cigarette smoking
Obesity
Oils are not represented on the
MyPlate icon, but the Dietary
Guidelines provide specific
amounts for each calorie level.
2010 Dietary Guidelines
for Oils
Calorie Level
Amount of Oils
1,000
3 teaspoons
1,200-1,400
4 teaspoons
1,600-1,800
5 teaspoons
2,000-2,200
6 teaspoons
2,400
7 teaspoons
2,600-2,800
8 teaspoons
3,000
10 teaspoons
USDA Dietary
Guidelines
Calories from solid fats and added
sugars should not be more than
5-15 percent of total calories
solid fats and added sugars (SoFAS)
Questions
Reference: United States Department of Agriculture 2010 Dietary
Guidelines, www.ChooseMyPlate.gov, September, 2012
Graphics: Microsoft Word
Adapted from materials developed by:
Janet Tietyen, PhD, RD, LD
Extension Specialist for Food and Nutrition
2003
Jackie Walters, MBA, RD, LD
Extension Specialist for Nutrition Education Programs
September 2012
Copyright © 2003, 2012, for materials developed by University of Kentucky Cooperative Extension.
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