Fats: the high powered nutrient

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Fats the high powered nutrient

• 1 Gram of Fat contains 9 calories of Energy per
  gram!
• Thats over twice as much as Carbohydrates and
  Proteins!

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What do Fats do for us?

• Fats are used for stored energy (mostly
• during exercise!)
• Body Insulation- Keeps us warm!
• Padding- Keeps us comfortable!
• Stores Vitamins (fat soluble)
• Production of Hormones

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Fat in the body! (unused fats)
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What are the types of Fat?

• Saturated fats are usually found in animal
  products, but can also be contained in certain
  oils (coconut, palm)

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Trans Fats can be found in

• cakes, cookies, crackers, pies, bread, etc.
• Trans fat is made when manufacturers add hydrogen
  to vegetable oil--a process called hydrogenation.
• Hydrogenation increases the shelf life and flavor
  stability of foods containing these fats.

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Cholesterol Good (HDL) Bad (LDL)

• Egg, yolk, Chicken, brain, dairy products
  liver

HDL seem to protect against heart attack.
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How does High Cholesterol Clog Arteries?
LDL The Loser!
HDL The Hero!
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Mono Poly

• Mono-unsaturated (missing one hydrogen atom) fats
  are usually found in plant products such as
  cooking oils and nuts

Salmon-Omega 3 source (fish)
Polyunsaturated (missing more than one hydrogen
atom) fats are usually found in fish and oils!
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When cooking
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Too much fat leads to

• Heart Disease- Clogged Arteries,
• overworked heart
• Cancer- increased risk, especially with high
  intake of trans-fatty acids.
• Obesity- When we dont use it, it stores it.

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Not enough fat leads to

• Eating disorders
• Lack of development (especially at young ages)
• Fatigue

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Healthy Advice for Fats

• Limit your fats to 30 of your daily
• caloric intake
• Reduce intake of fats overall, but limit
• saturated fats to 1/3 of all fats consumed
• Trim visible fat from meats and
• Reduce the use of butter, dressings, and oils

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Half sheet Quiz

1. T or F HDL is the BAD form of Cholesterol.
2. T or F Fat helps keep the body warm.
3. T or F Monounsaturated fats are missing more than
   one hydrogen atom.
4. T or F Hydrogenation increases the shelf life,
   flavor and stability of foods.
5. T or F Coconut oil is the best oil to cook with.

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Quiz Answers

• F--HDL is the BAD form of Cholesterol.
• T--Fat helps keep the body warm.
• F--Monounsaturated fats are missing more than one
  hydrogen atom.
• T--Hydrogenation increases the shelf life, flavor
  and stability of foods.
• F--Coconut oil is the best oil to cook with.