Nutrition Lesson: FATSAndrea, Bethany, Heather, Leticia

                                                                                                                                                                                    

Fats, are nutrients in food that the body uses to build nerve tissue (like the brain) and hormones. The body uses fat as a fuel source, and it is the major storage form of energy in the body.

What are Fats?

How much do I need?

• The American Heart Association Nutrition Committee advises to limit total fat intake to less than 25-35 percent of total calories each day for those over the age of 2.

• If, you normally consume 2,000 calories a day to maintain your weight and activity level, you would need no more than 600 calories from fat, or 66 grams.

30% of 2000 calories= 600 calories

600 calories / (9 calories/gram) = 66 grams.

Not All Fats Are the Same• Fats and oils are part of a healthful

diet, but the type of fat makes a difference to heart health, and the total amount of fat consumed is also important.

• Although all types of fat have the same amount of calories, some are more harmful to your health than others.

Two of the most harmful fats are saturated fat and trans fat.

Unsaturated Fats: Mono and Poly (liquid at room temperature)

Commonly Found in These Foods

•Vegetable oils-olive, canola, peanut sesame, soybean, corn, sunflower•Avocados, many nuts and seeds•Fatty fish-salmon, tuna, herring and trout

Effect on Heart Health

Reduce bad cholesterol levelMay lower risk of heart disease

Fats in a Healthy Diet

Fats should be eaten in moderation.

The American Heart Association recommends that people get as much of their daily fat intake as possible from unsaturated fats and that they limit saturated fats and trans fats.