Fats and Oils

Fat Is
The
most concentrated source

of food energy
There are 9 calories in

every gram of fat
Fats
that are liquid at

room temperature are
called oils.
(Examples: vegetable oil, canola oil, olive oil, etc.)
Fats that are firm at

room temperature are
called solids.
(Examples: lard, butter, shortening, etc.)
In a 2,000 calorie
diet
It is recommended that the
maximum number of grams
of fat a person should have in
a day is 66 grams.
No
more than 30% of a

persons total calories should
come from fat sources.
No
more than 10% (22 grams)

of the total fat should come
from saturated fat
20%
(44 grams) should be

from monounsaturated and
polyunsaturated fat sources
Calculating the Percent of

Calories From Fat:
1.
2.
3.
Take grams of fat and

multiply by 9
Divide by total calories
Multiply by 100
EXAMPLE:
Honey Grahams
Serving Size = 2 crackers
Calories = 130
Protein = 2 grams
Carbs = 21 grams
Fat = 4 grams
28% calories from
What is Cholesterol?
Cholesterol is NOT fat.
It is a fat-like substance present in all
body cells that is needed for many
essential body processes.
It contributes to the digestion of fat and
the skins production of vitamin D.
Adults manufacture all the cholesterol
they need, mostly in the liver.
All animals also have the ability to
manufacture cholesterol.
Cholesterol In Foods
Because all animals make cholesterol,
if you eat any animal product, including
meat, poultry and fish, you will be
consuming some extra cholesterol.
Other foods high in cholesterol are:
Egg Yolks
Liver / Organ Meats
Some Shellfish
LDLs and HDLs
A certain amount of cholesterol

circulates in the blood. It does not
float through the bloodstream on its
own, but in chemical packages
called lipoproteins. There are two
major kinds of lipoproteins:
1. LDLs (Low-Density Lipoprotein)
2. HDLs (High-Density Lipoprotein)
Low-Density Lipoproteins
Takes cholesterol from the liver to
wherever it is needed in the body.
If too much LDL cholesterol is
circulating, the excess amounts of
cholesterol can build up in artery
walls.
This buildup increases the risk of
heart disease or stroke.
Thus, LDL cholesterol has come to be
known as bad cholesterol.
High-Density Lipoproteins
Picks up excess cholesterol and
takes it back to the liver, keeping it
from causing harm.
Thus, HDL cholesterol has come to be
known as good cholesterol.
For
most people, the amounts

and types of fats eaten have a
greater effect on blood
cholesterol than does the
cholesterol itself.
The
fats found in food, such

as butter, chicken fat, or corn
oil, are made up of different
combinations of fatty acids.
Types of Fat
Fatty Acids:
Organic acid units that
make up fat. There are
three types
1.Saturated
2.Polyunsaturated
3.Monounsaturated
Saturated Fatty Acids
Appear to raise the level of

LDL (bad) cholesterol in
the bloodstream
Food sources: meat, poultry
skin, whole-milk dairy
products, and the tropical
oils-coconut oil, palm oil, and
palm kernel oil.
Polyunsaturated Fatty Acids
Fats that seem to lower

total cholesterol levels.
Food sources: many
vegetable oils, such as
corn oil, soybean oil and
safflower oil.
Monounsaturated Fatty Acids
Appear to lower LDL

(bad) cholesterol and
help raise levels of HDL
(good) cholesterol.
Food sources: olives, olive
oil, avocados, peanuts,
peanut oil and canola oil.
All fats include all 3

kinds of fatty acids, but
in varying amounts.
Each type of fat has a

different effect on
cholesterol levels
Other Essential Fatty Acids
Linolenic Acid
2. Linoleic Acid
1.
They are called essential because the

body cannot manufacture them.
They must be supplied by food a person
eats.
They are both polyunsaturated fatty acids.
They are found in the natural oils of plants
and fish.
The body needs them for its basic
functions, including production of various
hormones.
A Good Rule of Thumb
Fats that are solid at room

temperature are made up
mainly of saturated fatty
acids.
Fats that are liquid at room

temperature are made up
mainly of unsaturated fatty
acids.
Hydrogenation
The process in which missing

hydrogen atoms are added to
an unsaturated fat to make it
firmer in texture.
This forms a new type of fatty
acid called trans fatty acid.
Trans fatty acids have many of
the same properties as
saturated fats.
Visible Fat
Fat that is easily seen
Examples: Butter on a baked

potato, layer of fat around a
pork chop, etc.
Invisible Fat
Fat that cannot be

detected by the eye
Examples: whole milk, some

cheese, egg yolks, nuts,
avocados, etc.
Functions of Fat
Supplies Energy
Carries Vitamins A, D, E and K through
the body
Provides a reserve store of energy
Promotes healthy skin
Promotes normal cell growth
Acts like a cushionand heat regulator
to protect your heart, liver and other vital
organs
It helps you feel full longer
Adds flavor to food
Too Much Fat
Americans eat not only too

much fat, but the wrong kinds
of fat. Doing so can increase
the risks for serious health
concerns and illnesses.
High fat diets are linked to

Heart
Disease
Obesity
Cardiovascular
Related Problems
Lowering Fat and Cholesterol

in the Diet
Exercise
Replace
saturated fats with

unsaturated fats in the diet
Choose lean cuts of meat
Steam, boil or bake foods instead
of cooking them in oil or fat
(See the last page of your handout
for more tips)

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Fats and Oils

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Fat Is

most concentrated source

There are 9 calories in

that are liquid at

Fats that are firm at

(Examples: lard, butter, shortening, etc.)

more than 30% of a

more than 10% (22 grams)

(44 grams) should be

Calculating the Percent of

Take grams of fat and

28% calories from

LDLs and HDLs

A certain amount of cholesterol

most people, the amounts

fats found in food, such

Saturated Fatty Acids

Appear to raise the level of

Polyunsaturated Fatty Acids

Fats that seem to lower

Monounsaturated Fatty Acids

Appear to lower LDL

All fats include all 3

Each type of fat has a

Other Essential Fatty Acids

They are called essential because the

A Good Rule of Thumb

Fats that are solid at room

Fats that are liquid at room

The process in which missing

Fat that is easily seen

Examples: Butter on a baked

Fat that cannot be

Examples: whole milk, some

Too Much Fat

Americans eat not only too

High fat diets are linked to

Lowering Fat and Cholesterol

saturated fats with

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