Fats by dffhrtcv3

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									        Fats




The love/hate relationship
                   The Good,
   Fats and oils are part
    of a healthful diet.
   Fats serve many
    functions in our body
    including supplying
    energy and carrying
    Vitamins A, D, E, and
    K.
                The Good,
   Fats also support
    cell growth.
   help protect your
    organs and help
    keep your body
    warm.
   produce important
    hormones, too
                 The Good,
   Adds flavor to food
   Satisfies Hunger
   Protects internal
    organs from shock
    and injury
   Insulates the body
    from shock and
    temperature changes.
                    The Bad,
   Most people eat too
    much fat.
   The type of fat and how
    much you eat will affect
    your heart health.
                         The Ugly
   High intakes of these fats
    can increase your risk for
    coronary heart disease.
       Saturated Fats
       Trans Fats
       Cholesterol
   These fats need to be
    listed on the Nutrition Facts
    label.
               Saturated Fat

   Raise LDL and HDL levels of cholesterol
   Saturated fats are typically solid at room
    temperature.
   Found in animal sources, coconut and
    palm oil.
   More harmful than cholesterol.
         Polyunsaturated Fats

   Better than Saturated fats.
   Found in vegetable oils and fish.
   Lowers both the LDL and HDL cholesterol
    levels in blood.
          Monounsaturated

   best type of fat
   found in both animal and plant sources
   Olive, canola and peanut oils are the most
    common examples.
   Monounsaturated fats lower LDL and
    raise HDL levels of cholesterol in the
    blood
                  Trans Fats
   Trans fats (or trans fatty acids) are
    created in an industrial process that adds
    hydrogen to liquid vegetable oils to make
    them more solid.
   Another name for trans fats is “partially
    hydrogenated oils." Look for them on the
    ingredient list on food packages.
   Worst Kind.
             Trans Fats cont.

   Trans fats raise your bad (LDL) cholesterol
    levels and lower your good (HDL)
    cholesterol levels.
   Increases your risk of developing heart
    disease and stroke.
   Associated with a higher risk of developing
    type 2 diabetes.
              Trans Fats cont
   Trans fats can be found in many foods
   especially in fried foods like French fries
    and doughnuts, and baked goods
    including pastries, pie crusts, biscuits,
    pizza dough, cookies, crackers, and stick
    margarines and shortenings.
   Look for ingredients referred to as
    “partially hydrogenated oils.”
How much TRANS fat can I eat?
   The American Heart Association recommends
    less than 1 percent of your total daily calories
    should be trans fats.
   if you need 2,000 calories a day, no more than
    20 calories should come from trans fats.
   That’s less than 2 grams of trans fats a day.
   Given the amount of naturally occurring trans
    fats you probably eat every day, this leaves
    virtually no room at all for industrially
    manufactured trans fats.
         Key Recommendations
            for Adolescents
   Keep total fat intake
    between 25-35% of total
    calories.
   Let most of the fats you
    eat be polyunsaturated
    and monounsaturated fats
    such as fish, nuts and
    vegetable oils.
                    Cholesterol

   Fat-like substance made by the body that
    has some useful functions:
       Found in every body cell
       Part of skin tissue
       Transports essential fatty acids
       Needed to produce hormones
          Types of Cholesterol

   The body has HDL (good) cholesterol and
    LDL (bad) cholesterol.
   “H” stands for “healthy”
   “L” stands for “loser”.
   High levels of LDL cholesterol is one factor
    related to heart disease and obesity.
              Cholesterol cont.
   The body manufactures all the cholesterol it
    needs, eliminating the need to include it in your
    diet.
   In all animal tissues
   Cholesterol is not found in foods of plant origin
   Cholesterol is found in the membrane between
    the cells not in the cells or fleshy part of the
    meat.
          16 Tips to Avoid Fats

   Steam, boil, or bake vegetables; or for a
    change, stir-fry in a small amount of
    vegetable oil
   Season vegetables with herbs and spices
    rather than with sauces, butter, or
    margarine.
              Tips Continued

   Try lemon juice on salads or use limited
    amounts of oil-based salad dressing.
   To reduce saturated fat, use margarine
    instead of butter in baked products and,
    when possible, use oil instead of
    shortening.
   Try whole-grain flours to enhance flavors
    of baked goods made with less fat and
    cholesterol-containing ingredients
   Replace whole milk with skim or low-fat
    milk in puddings, soups, and baked
    products.
   Substitute plain low-fat yogurt, blender-
    whipped low-fat cottage cheese, or
    buttermilk in recipes that call for sour
    cream or mayonnaise
   Choose lean cuts of meat.
   Trim fat from meat before and/or after
    cooking
   Remove skin from poultry before cooking
   Cook meat or poultry on a rack so the fat
    will drain off. Use a nonstick pan for
    cooking so added fat will be unnecessary
   Chill meat or poultry broth until the fat
    becomes solid. Spoon off the fat before
    using the broth
   Limit egg yolks to one per serving when
    making scrambled eggs. Use additional
    egg whites for larger servings. Use "egg
    substitutes" for baking or for scrambled
    eggs
   Try substituting egg whites in recipes
    calling for whole eggs. For example, use
    two egg whites in place of each whole egg
    in muffins, cookies, and puddings
   Substitute 1/2 c. plain non-fat yogurt for
    the same amount of mayonnaise and save
    736 calories and 89 grams of fat
        Fats




The love/hate relationship

								
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