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What are they?
 Fats are greasy substances, either solid or
liquid, that will not dissolve in water.
 Some are easy to see: white portions
around and through meats, butter,
margarine, oils
 Others are hidden inside in the chemical
make-up of the food: egg yolks, nuts,
whole milk, baked goods, avocados
 Therefore, you cannot judge the amount of
fat in a food by appearance alone!
Why Are Fats Needed?
**Help the body absorb Vitamins A, D, E, K
**Serves as a reserve supply of energy
**Cushions and protects the heart and other vital
**The layer under our skin provides insulation
**Is a component of cell membranes
**Help you feel fuller longer after eating
Types of Fat
 Saturated Fat-Mainly fat that is solid at
room temperature such as butter , fat on
meat, poultry skin, whole milk, tropical oils
 Polyunsaturated-Liquid at room
temperature such as corn oil, soybean oil
safflower oil, fats in seafood
 Monounsaturated-Liquid at room
temperature as well, but include olives,
olive oil, avocados, nuts, peanut and
canola oils
Another form of FAT
 Hydrogenated Fat – created by a chemical
process that turns vegetable oils into
 Shortening and most margarines are
 This chemical process forms “trans fats”
 Trans fats function like saturated fats in the
body and this will affect your levels of
Cholesterol and Fats
 Cholesterol is a fat-like substance present
in all body cells and is needed for many
body processes. Too much cholesterol
can build up in the artery walls and
increase the risk of heart disease and
stroke (LDL).
 Saturated fats raise these levels in the
bloodstream, while polyunsaturated helps
lower these levels. Monounsaturated
lowers these levels while raising the levels
of “good” cholesterol (HDL).
Food Sources
 Butter, margarine, oils
 Cream, whole milk
 Cheese
 Salad dressings
 Fried Foods
 Nuts and seeds
 Egg yolk
 Meat products, bacon, sausage, hotdogs
Too Much Fat in the Diet
 Overweight
 Obesity
 Heart Disease
 Cancer
 Control by eating fat-free/low-fat milk and
cheese, lean cuts of meat, limit fried food,
remove skin from chicken, eat fish, eat
more fruits, vegetables, and whole-grain
Is there such as thing as too little
fat in the diet?
 Some people have gone to the
opposite extreme. You need some
fat to be healthy!
 What do you think possible health
problems could result from too little