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Fat in food
The document discusses different types of dietary fats, including saturated, trans, monounsaturated, and polyunsaturated fats. It notes that saturated and trans fats tend to be solid at room temperature while monounsaturated and polyunsaturated fats tend to be liquid. The document provides examples of foods that are high in different types of fats and notes the health impacts of consuming too much saturated and trans fats, which can raise LDL cholesterol and risk of heart disease. It recommends limiting saturated fat intake and choosing sources of monounsaturated and polyunsaturated fats like olive oil instead of hydrogenated oils.
Fat in food
- 1. Dr. Pronay Bala AssistantProfessor, Agriculture, Haji Lalmia City College, Gopalganj Eat Fat with Perfect Analysis
- 2. Fats Fat refers tothe class of nutrients known as lipids. The lipid family includes triglycerides (fats and oils), phospholipids, and sterols. Every triglyceride contains one molecule of glycerol and three fatty acids. 2
- 4. At one endof the carbon chain is the acid group which is able to bond with the glycerol molecule. Three fatty acids combine with one molecule of glycerol to form a triglyceride. The fat found in food is made up of triglycerides. Triglyceride
- 5. 5 Fatty Acids Long-chain carboxylicacids Insoluble in water Typically 12-18 carbon atoms (even number) Some contain double bonds corn oil contains 86% unsaturated fatty acids and 14% saturated fatty acids
- 6. Dietary fats There arefour major dietary fats in the foods we eat: Saturated fats Transfats Monounsaturated fats Polyunsaturated fats The four types have different chemical structures and physical properties. The bad fats, saturated and trans fats, tend to be more solid at room temperature (like a stick of butter), while monounsaturated and polyunsaturated fats tend to be more liquid (like liquid vegetable oil). 6
- 7. 7 Benefits of DietaryFats • Fat is an essential part of your diet • Vital for your cell membranes and some cellular functions • Insulates our body • Energy supplier • Absorption and transportation around body of fat soluble vitamins A, D, E and K • Fat surrounds and protects organs, including our kidneys
- 8. 8 Fats in YourDiet • Try not to eat any trans fats – Increases bad (LDL) cholesterol, lowers good (HDL) cholesterol – risk of heart disease • Keep saturated fat consumption to a minimum • Monounsaturated and polyunsaturated fats – between 15-30% daily caloric intake – Sources: olive oil, safflower oil, peanut oil and corn oil • Avoid hydrogenated or partially hydrogenated oils – added hydrogen to make it solid, preserve – check labels!
- 10. Cholesterol is awaxy, fat-like substance that's found in all the cells in your body. Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods. Your body makes all the cholesterol it needs.
- 14. Fat and OilContent Food Cholesterol Saturated Monounsaturated Polyunsaturated Beef 91 2.7 2.7 0.5 Butter 219 50.5 23.4 3 Cheese ,cheddar 105 21.1 9.4 0.9 Cheese , cottage dry 7 0.3 0.1 0.02 Chicken (no skin) 85 1.3 1.5 1 Corn oil 0 12.7 24.2 58.7 Eggs , whole 548 3.4 4.5 1.4 Frankfurter (all beef) 51 12.7 14.8 1.2 Margarine,stick(coin oil ) 0 13.2 45.8 18 Milk , skim 2 0.1 0.05 0.007 Milk whole 14 2.3 1.1 0.1 Olive oil 0 13.5 73.7 8.4 Peanut butter 0 9.7 23.3 15.2 Peanut oil 0 16.9 46.2 32 Safflower oil 0 9.1 12.1 74.5 Salmon (pink , canned) 35 1 1.8 2.7 Tuna (canned in water ) 63 0.2 0.1 0.2 Turkey (no skin ) 69 1 0.6 0.9 Yogurt (plain , lowfat) 6 1 0.4 0.04
- 15. Some high-fat foodsthat are actually incredibly healthy and nutritious •Avocados. The avocado is different from most other fruits. ... •Cheese. Cheese is incredibly nutritious. ... •Dark Chocolate. ... •Whole Eggs. ... •Fatty Fish. ... •Nuts. ... •Extra Virgin Olive Oil.
- 19. Trans fat: Avoidwhen possible Short for “trans fatty acids,” trans fat appears in foods that contain partially hydrogenated vegetable oils. These are the worst fats for you. You might find trans fat in: •fried foods (French fries, doughnuts, deep-fried fast foods) •margarine (stick and tub) •vegetable shortening •baked goods (cookies, cakes, pastries) •processed snack foods (crackers, microwave popcorn) Like saturated fat, trans fat can raise LDL (bad) cholesterol, also known as “bad” cholesterol. Trans fat can also suppress HDL (good) cholesterol levels, or “good” cholesterol.
- 21.
Editor's Notes
- #6 Fatty Acids are organic compounds composed of a carbon chain with hydrogens attached an an acid group (COOH) at one end, and a methyl group (CH3) at the other end.