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FATS. WHY DO WE NEED THEM?. Fats provide. A Concentrated Source Of Energy Dissolves Certain Vitamins Helps Make Blood Clot Aids In The Formation Of Hormones Cushions Bones And Vital Organs Via Fatty Tissue Makes You Feel Satisfied After Eating. Where Do Fats Come From?. Meats - PowerPoint PPT Presentation
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FATSWHY DO WE NEED THEM?
Fats provide... A Concentrated Source Of Energy Dissolves Certain Vitamins Helps Make Blood Clot Aids In The Formation Of Hormones Cushions Bones And Vital Organs Via
Fatty Tissue Makes You Feel Satisfied After Eating
Where Do Fats Come From?
MeatsDairy Products
FishCertain Vegetables
NutsOils
Chocolate and other sweets
THE GOOD FATS
UNSATURATED FATS Liquid at room temperature Do not raise blood cholesterol levels May actually protect you from disease.
MORE ABOUT GOOD FATS
UNSATURATED FATS -come mostly from plant sources:
Monounsaturated fats - olive, peanut and canola oils
Polyunsaturated fats - safflower, soybean and corn oils
Omega-3 fatty acids - fish, green leafy vegetables, nuts, tofu, and canola oil
THE BAD FATS SATURATED FATS Solid at Room Temperature examples:
fats found in meats lard dairy products such as butter, cheese, ice
cream, milk palm oil and coconut oil
MORE about BAD FATS Saturated fats increase blood
cholesterol, which is a fat-like substance called plaque found lining the arteries.
Can damage arteries and increase a person’s risk for heart disease and stroke
Increase some cancer risks
CHOLESTEROL which is a fat-like substance called
plaque found lining the arteries. Needed to make cell membranes,
nerve tissue, hormones, aid in fat digestion
HDL = Good CholesterolLDL = Bad Cholesterol
THE “UGLY” FATS
TRANS FATS Created when liquid vegetable oil is
hydrogenated BENEFITS: longer shelf life, less
refrigeration – not good for people. Food labels - “partially hydrogenated
vegetable oil” or “vegetable shortening
MORE of the “UGLY” FATSTrans fats raise your blood
cholesterol levels Trans fats can be found in such
foods as… margarine, shortening crackers, candy bars, boxed cakes TV dinners, deep-fried french fries
Butter or Margarine??Answer:
BUTTER! THE SOFTER THE BETTER!!
HOW CAN YOU REDUCE THE FAT IN YOUR DIET
1. Grill or bake meat 2. Cut the fat off meat before you
cook it
3. Buy LEAN meat (chicken, fish or LEAN beef)
4. Buy LOW-FAT dairy products (milk, cheese, & ice cream)
MORE OF HOW CAN YOU REDUCE THE FAT IN YOUR DIET
5. Use spray butter instead of margarine or butter
6. Eat meat substitutes like beans & rice or tofu
7. Eat smaller portions of foods high in fat
8. Eat low-fat snacks – pretzels, baked chips, fruit or veggies
Americans Eat Too Much FAT
Fat is very high in calories.We should eat mostly unsaturated fats because they do not clog our arteries.Our total fat intake should be limited to less than 30% of all your calories.If you eat 2,000 calories daily your total fat intake should be limited to 67 grams.We should cut our saturated fat intake to no more than 10% of our diet.Our total saturated fat intake should be no more than 22 grams.