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Fat: The Good, The Bad, and The Ugly

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Fat- Greasy substances either solid or liquid that will not dissolve in water ... Visible Fats- (Looks oily/greasy) Ex. Butter, Oil, Fatty part of meat ... – PowerPoint PPT presentation

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Title: Fat: The Good, The Bad, and The Ugly


1
Fat The Good, The Bad, and The Ugly
2
Definition of Fat
  • Fat- Greasy substances either solid or liquid
    that will not dissolve in water
  • What are some foods high in fat?
  • Butter, margarine, oils, ice cream, salad
    dressing, nuts, whole milk, baked goods, some
    cheese, meat products
  • Triglyceride- 3 fatty acids and a glycerol
    molecule

3
Visible vs. Invisible Fat
  • Visible Fats- (Looks oily/greasy)
  • Ex. Butter, Oil, Fatty part of meat
  • Invisible Fats- (Cannot see)
  • Ex. Egg yolk, Avocados, Milk

4
The Good
  • Importance of fat-
  • Fat soluble vitamins A, D,E,K
  • Reserve energy supply 1g 9 calories
  • Cushions internal organs
  • Insulation for nerves and body warmth

5
The Good
  • Essential Fatty Acids (EFAs)-
  • Omega 3- lowers heart disease by improving
    circulation, and oxygen uptake
  • Found in- Fish oils, salmon, sardines, trout,
    flax seeds, walnuts, fresh non-refined vegetable
    oil
  • Omega 6- lowers risk of cancer, skin disorders,
    diabetes, arthritis
  • Found in- flax seed, non-refined vegetable oil

6
Cholesterol
  • Cholesterol- Fat like substance needed for...
  • Digesting fat? Vitamin D
  • Making Hormones
  • Building Cells
  • To much cholesterol ? Heart Disease

7
Good vs. Bad Cholesterol
  • LDL- Low Density Lipoprotein
  • Looser Cholesterol
  • Too much LDL builds up on the inside of artery
    walls? heart disease, stroke
  • HDL High Density Lipoprotein
  • Healthy Cholesterol
  • Cleans out excess cholesterol like Liquid
    Plumber

8
Types of Fat
  • Saturated Fat- (Bad)
  • Solid at room temperature
  • Raises LDL cholesterol
  • Ex. Dairy Products, Fatty meat, Palm/coconut oil
  • Unsaturated Fat- (Good)
  • Liquid at room temperature
  • Raises HDL cholesterol
  • Ex. Vegetable oil, seafood, nuts, olives

9
The Bad
  • Trans Fat
  • Vegetable oil (liquid) ? Vegetable oil (solid)
  • Hydrogenation- Unsaturated fat? Saturated fat
  • Advantages- Increases shelf life, adds flavor
  • Disadvantages- increase LDL / reduce HDL
  • Found in- margarine, salad dressing, fast food,
    etc
  • Identified on labels as Vegetable shortening
    Hydrogenated Partially hydrogenated

10
The Bad
  • Heart Disease
  • Cancer
  • Diabetes
  • Stroke
  • Etc.

11
The Ugly
  • Why does fat make you look fat?
  • An excess amount of fat is stored and converted
    into adipose cells.
  • The more fat you eat the larger the cells grow
    making you look fat

12
How much fat should I be eating?
  • Teens-
  • 25-35 calories from fat
  • Less than 10 saturated fat
  • Controlling Fat-
  • Fat free dairy products
  • Whole grains
  • Lean cuts of meat/ remove skin from poultry
  • Limit fried foods/ deserts
  • Limit portion sizes

13
Fat Substitutes
  • Olestra
  • Made from sucrose
  • Tastes like fat
  • Contains no calories
  • Can cause diarrhea
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