Fats are a type of lipid that provide energy but do not dissolve in water. They are made of carbon, hydrogen and oxygen. Fats can come from animal sources like meat and dairy or plant sources like seeds, fruits and nuts. There are different types of fats including saturated, monounsaturated, polyunsaturated and trans fats. A balanced diet should limit saturated fats and include unsaturated fats to support health and reduce disease risk.

2. •Fats belong to a group of substances called
lipids, which do not dissolve in water.
•Fats are organic compounds that are made up
of carbon, hydrogen, and oxygen. They are
sources of energy in foods.

3. ANIMAL ORIGIN
-meat and meat products, eggs and dairy
products like butter, cheese, milk and cream.

4. PLANT ORIGIN
-fats can be found in plant seeds, fruits
and nuts.

5. Visible fats
-Are obvious fats that are plain to see.

6. Invisible fats
Counts for about 70% intake of fat.

7. Saturated fat
•This type of fat is typically found in large
amounts in foods from animals. Many
baked goods such as cakes, biscuits and
pastries are also high in saturated fat.
Excessive intake of saturated fat can
increase blood cholesterol levels.

8. RECOMMENDED SATURATED FAT INTAKE
Guideline
Energy intake in Daily
11% x EI
calories Amount
(GDA)
Women 1,940 kcal 213 kcals 20 g/d
Men 2,550 kcal 280 kcals 30 g/d

9. Unsaturated fats
3 types:
Monounsaturated
Polyunsaturated
Trans-fatty Acids

10. Monounsaturated Fat
This is found in significant amounts in most
types of fats of plant origin, such as nuts, avocado
pears, rapeseed oil and olive oil.
Monounsaturated fats do not raise blood
cholesterol and evidence shows that they reduce
blood cholesterol levels if they replace saturated
fat in the diet.

11. Polyunsaturated Fat
Polyunsaturated fat can actively reduce
blood cholesterol levels. Found in oily fish
specifically appear to have no effect on blood
cholesterol levels, but they do alter the
consistency of blood.

12. Trans-Fatty Acids
They are classed as bad fats because they
raise cholesterol, although technically speaking
they are unsaturated fats. They are the one
exception to the rule that unsaturated fats are
good for health.

13. FOOD SOURCES IN THE VARIOUS TYPES OF FATTY ACIDS
Type of fat Sources
Saturated Butter, cheese, meat, meat products
(sausages, hamburgers), full-fat milk
and yoghurt, pies, pastries, lard,
dripping, hard margarines and baking
fats, coconut and palm oil.
Monounsaturated , rapeseed, nuts (pistachio, almonds,
hazelnuts, macadamia, cashew,
pecan), peanuts, avocados, and their
oils.

14. Polyunsaturated Omega-3 polyunsaturated: Salmon,
mackerel, herring, trout (particularly rich
in the long chain omega-3 fatty acids EPA
or eicosapentaenoic acid and DHA or
docosahexaenoic acid). Walnuts,
rapeseed, soybean, flax seed, and their
oils (particularly rich in alpha-linolenic
acid).
Omega-6 polyunsaturated: Sunflower
seeds, wheat germ, sesame, walnuts,
soybean, corn and their oils. Certain
margarines (read the label).

15. Trans-fatty acids Some frying and baking fats (e.g.
hydrogenated vegetable oils) used in
biscuits, cakes and pastries, dairy
products, fatty meat from beef and
sheep.

16. Fat as a source of energy.
Fat is the primary source of energy during
rest, sitting, standing in place and during activities
of lower intensity but of longer duration

17. Fat supplies 9 kcal per gram which is 5
more kcal than what carbohydrate or protein
supplies.

18. Fat as a cell structure.
Myelin sheat is a special fat coating that
protects nerve fibers and helps relay the nerve
impulses.

19. Fat as a source of essential fatty acids.
Linoleic (Omega-6) and Alpha-linoleic
(Omega-3) fatty acids are not made by the body on
it’s own so it needs to be obtained from foods.
These fatty acids come from polyunsaturated fats.

20. Eicosapentaenoic acid (EPA) and
docosahexaenoic acid (DHA) are Omega-3 fatty
acids that are needed for the brain development of
babies and young children.

21. Fat as a regulator of body functions.
Omega-3 and omega-6 fatty acids are used
to make hormone-like compounds called
eicosanoids, these help regulate bodily functions
such as blood clotting, immune function and blood
pressure control.

22. EPA and DHA are precursors of natural anti-
inflammatory substances called prostaglandins
and leukotrienes.
Cholesterol helps in making vitamin D
(calcium regulator), bile acids (emulsifiers), and
hormones such as cortisol, estrogen, and
testosterone.

23. Fat as a contributor to feeling of
fullness, taste and smell.
Fats bring important ‘mouth feel’ and flavor to
many foods. Fats have also satiety value which is
due partly by the slower rate of digestion of fats in
comparison to carbohydrate and protein.

24. Fat as an energy reserve and emergency fuel.
Fat is the primary form in which energy is
stored in cells, collectively called adipose tissue.
One pound of stored fat is equivalent to 3500
kcal.
*18%-24% for women * 15%-18% for men

25. Fat as a protein sparer.
Fat spares protein from being burned for
energy. In this way, protein can do its many
important tasks in the body.

26. Fat as an insulator and protector.
Subcutaneous fat (fat layer under the skin)
insulates the body against extreme temperatures
and provides a protective pad for critical organs
against shock.
Fats also helps absorb and transport vitamins A,
D, E, and K.

27. •Fat requires the presence of enzymes (lipase)
and mixing compounds (bile) from the gallbladder
for digestion.
MOUTH
-actions by a lingual lipase released by
Ebner’s glands at the back of the tongue.

28. STOMACH
-little digestion takes place; muscle action of
stomach continues to mix fat with stomach
contents.
-Gastric lipase (or tributyrinase) acts on
emulsified butterfat.

29. INTESTINE
Bile –secreted by the gal bladder to
through the hormone cholecystokinin.
-emulsifies fat for preparation for fat
digestion by specific enzymes:
pancreatic lipase (steapsin), this
breaks off one fatty acid at a time from
the glycerol base fats.

30. INTESTINE
Cholesterol enterase
–acts on free cholesterol to form a
combination of cholesterol and fatty
acids in preparation for absorption.

31. •Fat requirements may be computed based on total
energy allowance per day.
•Filipinos (4 to adults) require about 20 to 30%of
fat per day.
Women= 20%
Men= 30%
Infants needs about 30 to 40% per day.

32. The following recommendation of the kind of fat are
based from the National Cholesterol Education
Program:
SFA: less than 7% of calories
PUFA: up to 10% of energy intake
MUFA: up to 20% of energy
Cholesterol: no more than 300 mg per
day is ideal.

33. WHAT IS YOUR UPPER LIMIT ON FAT FOR THE CALORIES
YOU CONSUME?
Total Calories per Saturated Fat in Total Fat in Grams
Day Grams
1,600 18 or less 53
2,000* 20 or less 65
2,200 24 or less 73
2,500* 25 or less 80
2,800 31 or less 93

35. CANCER
Cancer is a condition where the cells of the
body start to grow in a rapid, uncontrollable
way. Monounsatured fats and omega 3 essential
fatty acids (EFAs) have been linked with the
prevention of breast cancer, colon
cancer and prostate cancer. Being deficient in
these types of fat removes this protection and
increases your cancer risk.

36. FAT-SOLUBLE VITAMIN DEFICIENCY
Reducing your dietary fat intake significantly
can cause you to become deficient in these
essential vitamins which can lead to a number of
unpleasant symptoms including anemia (a low red
blood cell count), vision problems, weak bones and
skin problems.

37. UNDERNUTRITION
Insufficient fat in the diet results in weight
loss and thinness. Nutrition survey conducted by
the Food and Nutrition Institute suggests that many
Filipinos do not meet their energy needs from fat.

38. TOXICITY

39. HIGH BLOOD PRESSURE
High blood pressure is a condition which can
damage your blood vessels and vital organs. It also
increases your risk of a heart attack or a
stroke. Regular consumption of omega 3 EFAs can
lower blood pressure whilst not getting enough can
have the opposite effect and lead to high blood
pressure.

40. HEART DISEASE
Elevated blood cholesterol is a major risk
factor for heart and artery diseases.
Replace saturated fats with unsaturated fat to
maintain heart health.
e.g. Omega-3 fatty acids  keeps cholesterol and
triglycerides levels low, stabilizing heart beat, and
reducing blood pressure.

41. OBESITY
People who eat high-fat diets regularly may
exceed their energy needs and gain weight.
Overweight and obesity are defined as abnormal or
excessive fat accumulation that presents a risk to
health.
A crude population measure of obesity is the body
mass index (BMI), a person’s

42. weight (in kilograms) divided by the square of his
or her height (in metres). A person with a BMI of
30 or more is generally considered obese. A
person with a BMI equal to or more than 25 is
considered overweight.