Fats lecture final

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Dietary FatsFour Kinds of Fats

Alex Streczyn-Woods

Introduction

• Yesterday we discussed Calories and cholesterol.

Which type of cholesterol is associated with an increased risk of heart disease?

A. High-density lipoprotein (HDL)

B. Low-density lipoprotein (LDL)

C. Moderate-density lipoprotein (MDL)

Which type of cholesterol is associated with an increased risk of heart disease?

– High-density lipoprotein (HDL)

– Low-density lipoprotein (LDL)

– Moderate-density lipoprotein (MDL)

Which type of cholesterol is associated with an increased risk of heart disease?

Remember:

• “Low” is a thumbs down.

• There is no such thing as “Moderate-density lipoprotein (MDL).

Foot-long Cheeseburger

The Body Needs Fat

• Be a judicious consumer– Limiting your fat intake to about 20% or less of

your total caloric intake

– The types of fats you consume have an affect on your health

Fat Has a Bad Reputation

• Americans eat – Too much fat

– The wrong kind of fat

Calories From Fat

• All fats contain the same amount of calories. – 9 Calories/gram

• About 36/teaspoon

• About 108/tablespoon

• Not all fats are the same.– Beneficial

– Harmful

Rule of Thumb

• Eat fats in moderation.– Some fats are so bad you should never eat them.

– Others are pretty good for you.

• Rule of thumb– 20% per serving of any kind of fat is too high.

– Try to keep it low.

Judicious Consumption—Risks

• Increased risk of heart disease, stroke, and death

Judicious Consumption—Risks

• Increased risk of heart disease, stroke, and death

• Accumulation of body weight – Leads to obesity

Judicious Consumption—Risks

• Increased risk of heart disease, stroke, and death

• Accumulation of body weight – Leads to obesity

• Clogs arteries

Judicious Consumption—Benefits

• Stores energy

Judicious Consumption—Benefits

• Stores energy

• Absorbs fat soluble vitamins (A, D, E, & K)

Judicious Consumption—Benefits

• Stores energy

• Absorbs fat soluble vitamins (A, D, E, & K)

• Maintains cell membranes

Judicious Consumption—Benefits

• Stores energy

• Absorbs fat soluble vitamins (A, D, E, & K)

• Maintains cell membranes

• Flavors food and adds texture

Judicious Consumption—Benefits

• Stores energy

• Absorbs fat soluble vitamins (A, D, E, & K)

• Maintains cell membranes

• Flavors food and adds texture

• Protects organs

Judicious Consumption—Benefits

• Stores energy

• Absorbs fat soluble vitamins (A, D, E, & K)

• Maintains cell membranes

• Flavors food and adds texture

• Protects organs

• Delays hunger

Kinds of Fat

There are four different kinds of fats:

Kinds of Fat

There are four different kinds of fats:

– Trans fats

Kinds of Fat

There are four different kinds of fats:

– Trans fats

– Saturated

Kinds of Fat

There are four different kinds of fats:

– Trans fats

– Saturated

– Polyunsaturated

Kinds of Fat

There are four different kinds of fats:

– Trans fats

– Saturated

– Polyunsaturated

– Monounsaturated

Review

This table is included in the handouts.

Summary

• Opt for monounsaturated fats or polyunsaturated fats.

• Limit consumption of saturated fats.

• Avoid trans fats.

Which of the following is a good source of monounsaturated fats?

C. Extra-virgin olive oil, butter and many types of nuts, such as walnuts

D. Butter, coconut or palm oil and many types of nuts, such as walnuts

E. Extra-virgin olive oil and many types of nuts, such as walnuts

Which of the following is a good source of monounsaturated fats?

• Extra-virgin olive oil, butter and many types of nuts, such as walnuts

• Butter, coconut or palm oil and many types of nuts, such as walnuts

• Extra-virgin olive oil and many types of nuts, such as walnuts

Canola oil and avocados are also good sources of monounsaturated fats.

The best way to know if trans fats have been added to a food item is to check the _________.

• nutrition facts table—if it says 0g trans fats, you're good to go

• ingredients—look for partially hydrogenated or hydrogenated oils

• Internet—online forums are filled with whistle-blowers

The best way to know if trans fats have been added to a food item is to check the _________.

• nutrition facts table—if it says 0g trans fats, you're good to go

• ingredients—look for partially hydrogenated or hydrogenated oils

• Internet—online forums are filled with whistle-blowers

The best way to know if trans fats have been added to a food item is to check the _________.

• nutrition facts table—if it says 0g trans fats, you're good to go

• ingredients—look for partially hydrogenated or hydrogenated oils

• Internet—online forums are filled with whistle-blowers

Thank you very much!

Healthy eating!