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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 Page 1 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. Page 2 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. Page 3 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!!!! Page 4 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 Page 5