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Nutrients: FATS 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 organs **The layer under our skin provides insulation (warmth) **Is a component of cell membranes **Help you feel fuller longer after eating 3 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 solids. Shortening and most margarines are examples. This chemical process forms “trans fats” Trans fats function like saturated fats in the body and this will affect your levels of cholesterol……….. 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 products 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 fat?