Fat: The Good, The Bad, and The Ugly

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Fat The Good, The Bad, and The Ugly
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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

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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

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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

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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

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Cholesterol

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

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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

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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

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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

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The Bad

• Heart Disease
• Cancer
• Diabetes
• Stroke
• Etc.

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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

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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

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Fat Substitutes

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