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FOCUS ON FATS
What are FATS?
Visible fat is the fat that we can see and identify, such as the fat in meat (marbling) and butter. Fat is
also present in other forms that aren't visible, such as the fat in eggs, nuts, peanut butter, deep-fat
fried foods, cream soups, seeds, ice cream and cheeses. These are known as HIDDEN FAT!
About 1/3 of the fat we eat is VISIBLE FAT!
Fats and oils in foods are called triglycerides because they are made up of three fatty acids linked to
glycerol. Those that are solid at room temperature are usually called FATS and those that are liquid
at room temperature are called OILS.
THREE TYPES OF FATTY ACIDS
SATURATED FATS–primarily found in animal products and TROPICAL OILS. Saturated
fats are usually solid at room temperature. They tend to increase blood cholesterol levels,
clog arteries and are often referred to as "BAD FATS". Because they are the "tastiest" of fats,
often they are the major ingredient in baked goods, processed meats, convenience meals, snack
foods and imitation dairy products.
Examples are:
palm oil
palm kernel oil
coconut oil
solid margarine
chocolate
whole milk
ice cream
egg yolks
lard
cheese
butter
cream
meats
Fat related words are: cream, sauce, gravy, fried, buttery, sautéed, crispy,
cheese sauce, basted, partially hydrogenated.
-
MONO-UNSATURATED FATS–found in both plants and animals and are often referred to
as "Good Fats". Helps to lower total blood cholesterol by lowering LDL (low density
lipoproteins – "bad cholesterol") WITHOUT lowering HDL (high density –
lipoproteins – "good cholesterol").
Examples are:
olive oil
canola oil
peanut oil
olives
peanuts
cashews
avocados
POLY-UNSATURATED FATS–usually are of plant origin and are also referred to as "Good
Fats". They help to lower your total blood cholesterol level, by lowering LDL level but they
also lower your HDL level.
Examples are:
safflower oil
corn oil
almonds
sunflower oil
soybean oil
fish (omega-3)
cottonseed oil
sunflower seeds or oil
pecans/walnuts
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What are Trans fats (trans fatty acids)?
Trans fats are created when hydrogen is added to liquid vegetable oils to make them more solid. This
process is called HYDROGENATION. Another name for trans fats is “partially hydrogenated oils”.
Look for them on the ingredient list on your favorite foods. Food companies like using trans fats because
they are inexpensive, lengthens the shelf-life of processed foods, may be re-used as in deep fat fryers in
restaurants and it provides desirable taste and texture.
When making margarine, manufacturers usually add HYDROGEN to the unsaturated fatty acids found
in vegetable oils. In other words, margarine is a vegetable oil that is solid at room temperature because it
has been changed by the hardening process called hydrogenation. Manufacturers can vary the amount of
hydrogenation, thus creating either soft margarine or margarine with more solid consistency.
HEALTH EFFECTS:
Trans fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. They
increase your risk of developing heart disease and stroke. They are also associated with a higher risk of
developing Type 2 diabetes. Trans fats are viewed as being worst for the human body than saturated
fats.
Examples of food containing Trans fats  - Be sure to READ food labels and watch for
“partially hydrogenated oils”!! Avoid ! Avoid! Avoid!
fried foods – French fries; doughnuts;
baked goods – pastries, pie crusts, pizza dough; cookies;
stick margarines and shortening
crackers
Naturally occurring Trans fats?
YES! There are small amounts of trans fats in some meats and dairy products which are naturally
occurring, such as in beef, lamb and butterfat. Scientist have yet to discover if these naturally occurring
trans fats have the same “bad” effect on our cholesterol levels as the “manufactured” trans fats.
How much Trans fats can I eat a day?
The American Heart Association recommends limiting the amount of trans fats you eat to less than one
percent of your total daily calories. Ex. If you eat 2000 calories per day, only 20 of these calories should
come from trans fats. That’s less than 2 grams per day. Since there is naturally occurring trans fat in
the food you eat, there is very little room for manufactured trans fat in your diet.
How can you stay within your daily limit of trans fat?
READ THE NUTRITION FOOD LABEL on the foods you buy and avoid those that have trans fat.
Make healthy food choices. Replace the trans fats with monounsaturated or polyunsaturated fats when
cooking. If you are eating out, ask what kind of oil it was cooked in.
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Notice the different mix of fatty acids among common fats and oils in the following
table:
PERCENTAGES OF FATTY ACIDS
Safflower Oil
Corn Oil
Soybean Oil*
Peanut Oil
Chicken Fat
Olive Oil
Butter
Beef Fat
Coconut Oil
Canola Oil
Saturated
7
11
16
19
36
14
61
51
92
7
Mono-UnSaturated Poly-Unsaturated
14
79
31
58
45
39
50
31
42
22
14
72
36
3
47
2
6
2
28
65
*Because soybean oil becomes rancid in a short time, it is usually available only in a partially
hydrogenated form as given here.
Why do we need FAT? Fat is essential for good health and growth.
Functions of fat in the body are:
1.
Concentrated energy source, 9 calories per gram of fat, all body cells contain some fat.
2.
Insulation: one half of the body's fat is just under the skin and protects body from
temperature changes.
3.
Protection of vital organs: Ex. kidneys, reproductive organs.
4.
Necessary for healthy skin and hair. (A deficiency causes eczema, rough skin, and
coarse hair)
Functions of fat in the diet are:
1.
tbsp./day.
Source of fatty acids and stores Vitamins A, D, E, and K. Your body needs 1
2.
Gives food flavor and texture.
3.
Produce feelings of fullness and reduces hunger between meals.
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Fats in Food
All foods contain fat, but the amount varies greatly. Fresh fruits and vegetables, for example, have
very little fat. Some foods with quite substantial amounts of fat include cream, cheese, certain meats,
egg yolk, seeds, nuts and chocolate. We also add fat to many foods before we eat them. Ex. Frying
foods, adding butter, salad dressing, or rich sauces. You can reduce the amount of fat in your diet by
using smaller amounts of these added fats and by substituting low-fat alternatives, such as skim milk
instead of whole. Cakes, pies, ice cream, doughnuts and French fries do not have to be taboo, but
they should be eaten in moderation.
American's fat consumption is rising. In 1910, 32% of the calories were from fat. In 1975, 45% of
calories were from fat. In the 1990's, over 50% of calories were from fat. U.S. Dietary Guidelines
recommend fat consumption should be DECREASED TO LESS THAN 30% of daily caloric intake.
(And 10% or less of daily calories should be from saturated fats!)
Dietary diseases related to over-consumption of fats include high cholesterol levels, stroke, colon
cancer and heart disease. Cholesterol is a waxy substance found in animal foods. Our bodies also
make cholesterol and it is an important part of every body cell. Cholesterol becomes a problem when
cholesterol-filled plaques develop on artery walls. This plaque formation encourages the formation
of clots. These clots may in turn block the artery causing a stroke, or heart attack. Other factors
leading to these diseases are family history, stress, smoking, obesity, lack of exercise and high blood
pressure.
The best dietary advice for reducing blood cholesterol is to cut down on all fats, especially
SATURATED FATS and TRANS FATS.
This means substituting some vegetable oils for animal fats.
Restrict your intake of chocolate, pastries, and foods with hydrogenated vegetable shortening.
Choose low-fat milk and dairy products.
Limit beef, pork and lamb servings to 3-ounce portions with fat well-trimmed.
Include fish in your diet.
Bake, broil, steam or barbecue instead of frying.
Remove the skin from poultry.
Use margarines high in poly-unsaturated fats.
Use in moderation salad dressing and mayonnaise.
READ FOOD LABELS!!!!
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READ FOOD LABELS
CAREFULLY because………
our government allows manufacturers to have .49g of trans fats per serving and
still label it as “Trans Fats 0g”. If the ingredient list includes “partially
hydrogenated oils” it contains TRANS FATS!!
If “partially hydrogenated oils” is NOT in the ingredient list than the food
might truly contain “0g trans fats”.
Manufacturer can round up or down on food labels for all nutrients listed at their
discretion.
The following table shows the amount of fat found in some foods:
These Foods
1 glazed doughnut
1 slice whole-wheat bread with 1 pat butter
1 cup whole milk
1 cup skim milk
1 1/2 frankfurters (3 ounces)
3 ounces broiled chicken
1 ounce plain chocolate bar
1/6 of a 9" pecan pie
1 medium apple
1/2 cup peanuts
1 cup popped popcorn
1 cup boiled potatoes
1 serving French fries (from fast-food chain)
1 cup hash browns
1/4 cup dairy sour cream
1/4 cup plain yogurt
2 tablespoons peanut butter
1 slice cheddar cheese (1 ounce)
3 ounces hamburger patty - fried
3 ounces halibut - broiled
Provide this
Much Fat
3 1/2 teaspoons
1 teaspoon
2 1/2 teaspoons
trace
5 1/2 teaspoons
1 teaspoon
2 1/2 teaspoons
8 1/2 teaspoons
trace
9 teaspoons
1/2 teaspoon
trace
2 1/2 teaspoons
4 1/2 teaspoons
2 1/2 teaspoons
1/2 teaspoons
4 teaspoons
2 teaspoons
3 3/4 teaspoons
1 1/4 teaspoons
Number of
Calories
203
90
160
88
255
120
150
577
80
420
40
100
210
355
105
35
190
100
245
140
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