This is a presentation presented on Mid-Valley International College affiliated to HELP University Malaysia.Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils comebottle of vegetable oil from many different plants and from fish. Oils are NOT a food group, but they provide essential nutrients. Therefore, oils are included in USDA food patterns. Some commonly eaten oils include: canola oil, corn oil, cottonseed oil, olive oil, safflower oil, soybean oil, and sunflower oil. Some oils are used mainly as flavorings, such as walnut oil and sesame oil. A number of foods are naturally high in oils, like nuts, olives, some fish, and avocados. Foods that are mainly oil include mayonnaise, certain salad dressings, and soft (tub or squeeze) margarine with no trans fats. Check the Nutrition Facts label to find margarines with 0 grams of trans fat. Amounts of trans fat are required to be listed on labels. Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. Oils from plant sources (vegetable and nut oils) do not contain any cholesterol. In fact, no plant foods contain cholesterol. A few plant oils, however, including coconut oil, palm oil, and palm kernel oil, are high in saturated fats and for nutritional purposes should be considered to be solid fats. Solid fats are fats that are solid at room temperature, like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation. Some common fats are: butter, milk fat, beef fat (tallow, suet), chicken fat, pork fat (lard), stick margarine, shortening, and partially hydrogenated oil. We all need some fat in our diet. But too much of a particular kind of fat – saturated fat – can raise our cholesterol, which increases the risk of heart disease. It's important to cut down on fat and choose foods that contain unsaturated fat. Eating too much fat can also make us more likely to put on weight, because foods that are high in fat are high in energy too, which is measured in kilojoules (kJ) or calories (kcal). Being overweight raises our risk of serious health problems, such as type 2 diabetes and high blood pressure, as well as coronary heart disease. But this doesn’t mean that all fat is bad. We need some fat in our diet because it helps the body absorb certain nutrients. Fat is a source of energy as well as some vitamins (such as vitamins A and D), and provides essential fatty acids that the body can’t make itself. There are two main types of fat found in food: saturated and unsaturated. But which fats should we be eating more of?Most people in the UK eat too much saturated fat: about 20% more than the recommended maximum, according to the British Dietetic Association. The average man should eat no more than 30g of saturated fat a day. The average woman should eat no more than 20g of saturated fat a day. Eating a diet high in saturated fat

1. FATS AND
OILS
Prepared by:Bhuwan Singh Mahata

2. What is FATS???
 Fats are nutrients in food that the body uses to build nerve
tissue (including the brain and nerves) and hormones.
 It is a natural oily substance that provides energy.
 It is crucial for normal body function and without it we could
not live.
 It also supplies energy and makes it possible for other
nutrients to do their jobs.
 Fat is the most concentrated source of food energy, and
has 9 calories in every gram of fat!

3. Fats are important for:
 It keeps our skin and hair healthy.
 To make food tasty.
 It is a source of energy.
 The body also uses fat as fuel.
 Fats help in the absorption of fat-soluble vitamins A, D, E,
and K.
 We also need fat for hormone metabolism, healthy skin
and hair, tissue repair, protecting the internal organs and
to prevent excessive loss of body heat.

4. Types of Fats:
1. Unsaturated fats
2. Saturated Fats
3. Trans Fats

5. 1.Unsaturated fats
 Found in plant foods and fish, these fats are
seen as neutral or even beneficial
to heart health.
They are liquid in room temperature.
Example: Olive oil, Mustard oil, Sunflower oil,
Peanut oil, & Salmon .
The types of unsaturated fats are:
Monounsaturated, found in avocados and olive,
peanut, and canola oils
Polyunsaturated, found in most vegetable oils
Omega-3 fatty acids, a type of polyunsaturated
fat found in oily fish like tuna and salmon

6. “All oils are fats
But not all Fats are oils”

7. 2.Saturated fats
 Saturated fats are found in meat and other animal products,
such as butter, ice cream, cakes, cheese, and milk (except skim
or nonfat),
 Eating too much saturated fat can raise
blood cholesterol levels and increase the risk of heart disease
 Saturated fat is solid at room temperature, which is why it is
also known as "solid fat.“

8. 2.Trans fats
 Trans fats (also called trans fatty acids) are created
when vegetable oils are hydrogenated (meaning that
hydrogen atoms are added to the fat molecule so they
remain solid at room temperature).
 Vanaspati ghee, Commercial snack foods and baked
goods, and some commercially fried foods.

9. Top 5 fats containing food
1: Hydrogenated Oils (Palm Oil)
 2: Coconut (Desiccated)
 3: Butter
 4: Animal Fats (Suet)
 5: Chocolate (Baking Chocolate)

11. Conclusion:
Eating too much fat can also make us more likely to put
on weight, because foods that are high in fat are high
in energy too.
Unsaturated fats are very good for health. Saturated fats should
be limited i.e. 7% or less of total daily calories. Trans fats
should be completely avoided because it increase the bad
cholesterol and decrease the good cholesterol.

12. Source:
http://www.hsph.harvard.edu/nutritionsource/types-of-fat/
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