3. Define the following terms
associated with fat
triglyceride
mono, and poly unsaturated fatty acids
saturated fat
hydrogenation
winterized oil
4. Fatty acids and Triglycerides
Differ in chain length, which affects
solubility
Differ in saturation
– Saturated fatty acid
– Monounsaturated fatty acid
– Polyunsaturated fatty acid
5. Saturated Fatty Acids
A fatty acid carrying the maximum
possible number of hydrogen atoms
(having no points of unsaturation). A
saturated fat is one that is made up
primarily of saturated fatty acids.
6. Monounsaturated Fatty Acid
(Sometimes abbreviated MUFA or
mono) a fatty acid containing one point
of unsaturation.
7. Polunsaturated Fatty Acid
(Sometimes abbreviated PUFA, or poly)
a fatty acid in which two or more points
of unsaturation occur.
8. The Essential Fatty Acids
The body can make all fatty acids
except linoleic and linolenic acids
(essential fatty acids)
– Linoleic acid is an omega-6 fatty acid
– Linolenic acid is an omega-3 fatty acid
9. Characteristics of Fats in Foods
Hydrogenation of Fats
– Hydrogenation is a chemical change that
retards fat spoilage and causes fatty acid
to lose unsaturated character (along with
health benefits).
Unsaturated fatty acids are vulnerable
to attack by oxygen which leads to
rancidity.
– Refrigeration helps keep oils from spoilage.
10. Hydrogenation of Fats continued
Antioxidants are additives that compete
for oxygen.
The more unsaturated a fat, the more
liquid it is at room temperature.
The more polyunsaturated the fat is, the
sooner it melts.
11. American Heart Association
offers recommendations
Not more than 30% calories from fat
(1/3 saturated, 1/3 monounsaturated,
1/3 polyunsaturated).
Dietary cholesterol intake to be no more
than 300 mg per day.
Benefits from a high-fiber diet.
12. Fish and the health of the heart
– Study of Eskimos:
High fat intake from fish oils
Low heart disease rate
– Benefits of Omega-3 fatty acids and fish
oils
13. Foods High in Saturated Fats
Butter
Cheese
Chocolate
Coconut
Coconut Oil
Cream
14. Foods High in Saturated Fats
continued ...
Meat
Milk
Palm Oil
15. Foods High in Monounsaturated
Fats
Avocados
Canola Oil
Cashews
Lard
Olive Oil
Olives
16. High in Monounsaturated Fats
continued ...
Peanut Butter
Peanut Oil
Peanuts
Poultry
Vegetable Shortening
17. Foods High in Polyunsaturated
Fats
Almonds
Corn Oil
Cottonseed Oil
Filberts
Fish
Margarine (soft)
18. High in Polunsaturated Fats
continued ...
Mayonnaise
Pecans
Safflower Oil
Soybean Oil
Sunflower Oil
Walnuts
19. Fat in the Diet
The Fat in Foods
– Fats and oils.
– Meat, poultry, and fish.
– Dairy products.
Shopping for Fats
– Not all vegetable oils are polyunsaturated.
– How to shop for spreads.
20. List five out of seven
characteristics associated with fat
Flavor
Smoke Point
Clarity
Cost
Solid versus Liquid
Amount of Processing
Artificial Fat
21. List eight uses of fat in food
preparation adds flavor
adds nutritive value
helps to prevent sticking
used as a cooking medium
adds shortening qualities
tenderizes
holds air, leavening
forms emulsions
22. Be Fat Wise
Tips for Reducing Fat in the Diet:
– Dietary goal for fat intake is not more than
30% of calories.
– Learn to read labels
– Cooking tips (bake, braise, steam, poach,
sauté, etc...)
23. Using the Food Label
As a consumer, you need to remember
two important points when reading food
labels:
– the type of fat
– the amount of fat
25. 1.Identify the type of meat in the
recipe
Try to use lean cuts of meat, trim visible
fat, and add very little fat during
preparation.
Determine if a different type of meat
could be used in the recipe.
26. 1.Identify the type of meat in the
recipe, cont.
beef, do not use prime, look for low
level of marbling
fish, use white fleshed
poultry, use the chicken breast or turkey
tenderloin
33. 8.Ingredient Substitutions
evaporated skim milk or drained low fat,
plain yogurt for heavy cream
blend a low fat cottage cheese with a
low fat plain yogurt for cream cheese or
heavy fat in a recipe. (Cornstarch
added to this mixture helps to prevent
curdling when you heat this mixture.)
34. Ingredient Substitutions
thickening can be accomplished by
using the drained yogurt or a modified
starch
2/3 low fat cottage cheese and 1/3 low
fat plain yogurt can also substitute for
mayonnaise or sour cream
egg substitutes or lower the egg yolk
and increase the egg white
35. Ingredient Substitutions
when butter, lard, shortening, or
margarine are suggested try an oil
dressings are typically 2/3 oil and 1/3
acid, change the ratio
use a vegetable puree to thicken a
cooked sauce
36. Ingredient Substitutions
mashed or pureed potatoes aid in
thickening
use low fat milk instead of coffee
whiteners in coffee
substitute low fat cheese, such as part-skim
mozzarella and ricotta for full-cream
varieties
37. Ingredient Substitutions
look at labels of substitute cheese
products
when a crisp product is needed, coat
food with with whole wheat bread
crumbs after dipping it in skim milk
mixed with an egg white
avoid adding oil to a marinade, brush
the food with oil just before grilling it
38. Modify Beef Stroganoff
Identify what you did to improve the
recipe to make it a healthy item.
39. Nutrient Action: Let Them Eat
Cake (Fat-Free, That Is)
The food industry boom in both low-fat
and fat-free products is expected to
soar through the next decade.
– Fat-free cakes and cookies
– Reduced-fat burger patties.
– Fat-free salad dressings and nonfat dairy
desserts.
– Artificial fats/fat substitutes
40. Using the Food Label
As a consumer, you need to remember
two important points when reading food
labels:
– the type of fat
– the amount of fat
41. Be Fat Wise
Tips for Reducing Fat in the Diet:
– Dietary goal for fat intake is not more than
30% of calories.
– Learn to read labels
– Cooking tips (bake, braise, steam, poach,
sauté, etc.)
42. Where do you see fat in food?
preparation of products
example: muffin tin, sauté pan
43. Where do you see fat in food?
cooking medium
adds shortening qualities to products
tenderizes
44. Where do you see fat in food?
leavening, holds air
forms emulsions
