What’s this about Fats?The Good, The Bad and the Ugly

Awesome.2Cents!

This lesson will cover:• What is fat?• Functions of dietary fat• Dietary fat• Healthy vs. unhealthy fat• Cholesterol• Lipoproteins• Saturated fats• Monounsaturated fats• Polyunsaturated fats

• Trans fats• Example of a label• Reducing trans fat intake• Recommendations for

fats• Calculations• General information• References C

op

yrig

ht

PB

RC

20

07

2

20

12

What is Fat?

• Fats are mainly carbon, hydrogen, and oxygen. • Fats are mixtures of fatty acids and glycerol. They

are part of a larger group of lipids. Three fatty acids connect to each glycerol molecule to make a molecule of fat. • Whether fat is solid or liquid depends on the

length of the fatty acids (how many carbon atoms it has) and the degree of saturation (how many hydrogen atoms they each have).

Cop

yrig

ht

PB

RC

20

07

3

20

12

Fat synthesis

Cop

yrig

ht

PB

RC

20

07

4

20

12

Dietary fat

• Fat is a component of most all foods. • Low fat foods.• High fat foods

• The name “fat” usually implies something bad, or something that we shouldn’t eat.

Cop

yrig

ht

PB

RC

20

07

5

20

12

Functions of Fat

Cop

yrig

ht

PB

RC

20

07

6

• Fat is important because it is:– A source of energy– A component of cell membranes.– Involved in regulating blood

pressure, heart rate, blood vessel constriction, blood clotting, and the nervous system function

20

12

Functions of Fat

• Fat is also important in:• Carrying fat-soluble vitamins -

Vitamins A, D, E, and K.• Helping to maintain healthy hair and

skin, protecting vital organs, keeping the body insulated, and providing a sense of fullness after meals (known as satiety).

Cop

yrig

ht

PB

RC

20

07

7Fat is needed for the body to function properly.

20

12

Dietary Fat

• Dietary fat is a two edged sword.• Fat is essential to a healthy diet, however, • Eating a lot of high-fat foods adds excess calories to

the diet and limits other nutrients. Why?• Fat provides 9 kcal/gram. That is more than twice

the calories provided by carbohydrates or protein (4 kcal/gram).

Cop

yrig

ht

PB

RC

20

07

8

20

12

Dietary Fat

• Not all fats are created equal! Some are much better for you than others.• Unhealthy fats can increase blood cholesterol levels

and the risk for coronary artery disease.

Cop

yrig

ht

PB

RC

20

07

9

20

12

Healthy vs. Unhealthy Fats

• Unhealthy fats are saturated fats and trans fats.

Cop

yrig

ht

PB

RC

20

07

10

20

12

• Healthy fats are the unsaturated fats: monounsaturated and polyunsaturated fats.

Cholesterol - a type of fatty substanceWhat is it?

• Cholesterol is a wax-like substance in animal products and it is made by our liver.

• Dietary cholesterol is also a two edged sword. We need enough for us to make essential products, but not too much so it collects in our blood vessels.

• After digestion, lipoproteins carry cholesterol in the blood.

Cop

yrig

ht

PB

RC

20

07

11

• Cholesterol has an essential role in the formation of cell membranes, some hormones, and vitamin D.

• Too much cholesterol in the blood leads to hardening of arteries and heart disease.

20

12

Too much Cholesterol?

• Deposits of cholesterol and other lipids can build up inside of the arteries. • These deposits are

known as plaque. • This narrowing

process is known as atherosclerosis.

Cop

yrig

ht

PB

RC

20

07

12

20

12

Too much Cholesterol?

• Angina is a chest pain due to lack of blood.• Heart needs a steady flow of

blood. • Deposits of plaque

(containing cholesterol and proteins) can rupture from the vessel wall, causing blood clots that may lead to heart attack, stroke, or sudden death.

Cop

yrig

ht

PB

RC

20

07

13

20

12

Lipoproteins• Atherosclerotic plaque• Cardiovascular diseases

• Two types of lipoproteins work in opposite directions.

Cop

yrig

ht

PB

RC

20

07

14

20

12

Cop

yrig

ht

PB

RC

20

07

15

• Low-density lipoproteins (LDL)

– From the liver to the rest of the body

Lipoprotein types

20

12

Lipoprotein types

• High-density lipoproteins (HDL)• From the blood back to the liver

Cop

yrig

ht

PB

RC

20

07

16

20

12

Dietary Cholesterol

• Dietary cholesterol does influence blood cholesterol levels somewhat.

• The mix of fats (the ratio of healthy versus unhealthy fats) in the diet influences blood cholesterol more than dietary cholesterol.

Cop

yrig

ht

PB

RC

20

07

17

Cardiovascular system

20

12

Back to Dietary Fats..

Cop

yrig

ht

PB

RC

20

07

18

So, what are the main food sources of these healthy and unhealthy forms of fat?

And, how do dietary fats effect blood cholesterol and risk for heart disease?

Ideally, you want a low amount of LDL, and a high amount of

HDL in the blood.

20

12

Saturated Fats“Unhealthy Fats”• At room

temperature, saturated fats are solid.

• These fats are unhealthy in that they raise LDL (bad) cholesterol.

• In addition, they work to raise HDL (good) cholesterol.

Cop

yrig

ht

PB

RC

20

07

19

Bad Cholesterol

Good Cholesterol

20

12

Saturated Fats“Unhealthy Fats”

• The main food sources for saturated fats are:• Whole milk• Butter• Cheese• Ice cream• Red meat• Chocolate• Coconuts• Coconut milk• Coconut oil

Cop

yrig

ht

PB

RC

20

07

20

20

12

Monounsaturated Fats“Healthy Fats”

• At room temperature, monounsaturated fats are liquid.• Monounsaturated

fats lower LDL (bad) cholesterol, • while raising HDL

(good) cholesterol.

Cop

yrig

ht

PB

RC

20

07

21

Bad Cholesterol

Good Cholesterol

20

12

Monounsaturated Fats“Healthy Fats”

• The main food sources for monounsaturated fats are:• Avocados• Olives• Olive oil• Canola oil• Peanut oil• Cashews• Almonds• Peanuts• Most other nuts

Cop

yrig

ht

PB

RC

20

07

22

20

12

Polyunsaturated Fats“Healthy Fats”

• At room temperature, polyunsaturated fats are liquid. • Polyunsaturated

fats lower LDL (bad) cholesterol, • while raising HDL

(good) cholesterol.

Cop

yrig

ht

PB

RC

20

07

23

Bad Cholesterol

Good Cholesterol

20

12

Polyunsaturated Fats“Healthy Fats”

• The main food sources for polyunsaturated fats are:• Corn oil• Soybean oil• Safflower oil• Sunflower oil• Cottonseed oil• Cold water fish C

op

yrig

ht

PB

RC

20

07

24

20

12

Polyunsaturated Fatty acids“Healthy Fats”

• Omega-3 fatty acids• reduce inflammation • help prevent heart

disease and arthritis.

• Omega 3 fatty acids• cold water fish.

• Omega 6 fatty acids • Required for normal

growth and development

• Omega 6 fatty acids • cooking oils

Cop

yrig

ht

PB

RC

20

07

25

20

12

Trans Fats“Unhealthy Fats”

Similar to saturated fats, trans fats, raise LDL (bad) cholesterol.

Trans fats lower HDL (good) cholesterol.

Cop

yrig

ht

PB

RC

20

07

26

Bad Cholesterol

Good Cholesterol

This is the only type of fat that has the ability to lower

good cholesterol.

20

12

Trans Fats“Unhealthy Fats”

• In nature, most of the fats are in the “cis” form. • When liquid oils are

hydrogenated, to prevent them from spoiling, some fatty acids assume “trans” position.

Cop

yrig

ht

PB

RC

20

07

27

Natural oils

Hydrogenated fats

20

12

Trans Fats“Unhealthy Fats”

• Trans fats can increase the inflammatory reaction• i.e. increased risk of heart disease, stroke, diabetes, & other chronic

conditions.• It is recommended that we have as little trans fat as possible.

Cop

yrig

ht

PB

RC

20

07

28

• Trans fats have to be listed on the food label.

20

12

Trans Fats“Unhealthy Fats”

• The main food sources for trans fats are:• Most margarines• Vegetable shortening• Partially hydrogenated

vegetable oil• Deep-fried chips• Many fast foods• Most commercially baked

goods

Cop

yrig

ht

PB

RC

20

07

29

20

12

Product Common Serving

Size

Total Fat (g)

Sat. Fat (g)

Trans Fat (g)

Combined Sat. &

Trans Fat (g)

Chol. (mg)

French Fries (Fast Food)

Medium (147 g)

27 7 8 15 0

Doughnut 1 18 4.5 5 9.5 25

Cake, pound 1 slice (80 g)

16 3.5 4.5 8 0

Shortening 1 T 13 3.5 4 7.5 0

Margarine, stick

1 T 11 2 3 5 0

Potato Chips Small bag (42.5

g)

11 2 3 5 0

Candy Bar 1 (40

g)

10 4 3 7 < 5

Total Fat, Saturated Fat, Trans Fat & Cholesterol

Content Per ServingA Look at Some Commonly Eaten

Foods

20

12

Cop

yrig

ht

PB

RC

20

07

30

Total Fat, Saturated Fat, Trans Fat & Cholesterol Content Per Serving

Product Common Serving

Size

Total Fat (g)

Sat. Fat (g)

Trans Fat (g)

Combined Sat. &

Trans Fat (g)

Chol.(mg)

Cookies, cream filled

3 (30 g)

6 1 2 3 0

Margarine, tub

1 T 7 1 0.5 1.5 0

Mayonnaise 1 T 11 1.5 0 1.5 5

Milk, whole 1 cup 7 4.5 0 4.5 35

Milk, skim 1 cup 0 0 0 0 5

Butter 1 T 11 7 0 7 30

A Look at Some Commonly Eaten Foods

20

12

Cop

yrig

ht

PB

RC

20

07

31

Example of a Label• Total Fat: the amount of fat present

in one serving of a food; it includes the total of all monounsaturated, polyunsaturated, saturated, and trans fat found within one serving of the food.

Cop

yrig

ht

PB

RC

20

07

32

The label will have information on: Saturated

FatTrans Fat

It may also have information on:

Monounsaturated FatPolyunsaturated Fat

20

12

Reducing Trans Fat IntakeHelpful Tips

• Choose liquid vegetable oils.• Reduce commercially prepared

baked goods. • Avoid products that use

hydrogenated oils. • Avoid trans fats.

Cop

yrig

ht

PB

RC

20

07

33

20

12

Recommendations for FatsFrom the 2010 Dietary Guidelines for Americans

• Children and adolescents. Keep total fat intake between 30 to 40 percent of calories for children 1 to 3 years of age and between 25 to 35 percent of calories for children and adolescents 4 to 18 years of age, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.

Cop

yrig

ht

PB

RC

20

07

34

20

12

How do I knowIf I fall within this fat recommendation?

• Excellent website for nutrition information: http://www.myplate.govhttp://www.myplate.gov

• Example:• Kara, is a 16 year old female. She exercises 30-60 minutes each

day, and her caloric intake recommendation is 2,000 calories a day to maintain her current weight (according to MyPyramid).

• If Kara ate a total of 65 grams of fat for the day (including all mono and polyunsaturated, saturated, and trans fat), would that be adequate, too little or too much?

Cop

yrig

ht

PB

RC

20

07

35

20

12

How do I know?If I fall within this fat recommendation?

• Does the amount of fat for the day fall within the recommended 25 to 35 percent of calories from fat guideline for Kara?

Cop

yrig

ht

PB

RC

20

07

36

20

12

• Here’s how you can tell:• First: calculate the least amount of fat (in grams) that

Kara could eat at the lower end of the recommendation (25% of calories from fat). • Then, calculate the highest amount of fat (in grams)

Kara could at the higher end of the recommendation (35% of calories from fat).

Calculations

Next, you would divide 500 calories by 9 (since there are 9 kcal per gram of fat).

500 calories = 55.5556 g 9 calories/gram This can be rounded to 56 g.

20

12

Cop

yrig

ht

PB

RC

20

07

37

For 25% of calories coming from fat (in a 2,000 calorie diet):

First, multiply 2,000 calories (or whatever your recommended calorie intake is) by 0.25 (or 25%).

2000 calories x .25 = 500 calories

56 grams is the least amount of fat Kara could have to be within the 25-35% recommendations for fat.

For 35% of calories coming from fat (in a 2,000 calorie diet):Multiply 2,000 calories (or whatever your recommended calorie

intake is) by 0.35 (35% in decimal form). 2000 calories x .35 = 700 calories

20

12

Cop

yrig

ht

PB

RC

20

07

38

Next, you would divide 700 calories by 9 (since there are 9 kcal per gram of fat). 700 calories = 77.7778 grams 9 calories/gramThis can be rounded to 78 g.

78 grams is the highest amount of fat that Kara could have to be within the 25-35% recommendations for fat.

How do I knowIf I fall within this fat recommendation?

• Based on a 2,000 calorie diet, children and adolescents 4 to 18 years of age should consume between 56 to 78 grams of total fat and still fall within the recommended range of 25-35% of calories from fat.

• Because Kara ate 65 grams of total fat for the day, she falls within the guideline. Therefore, yes – Kara did meet recommendations for fat for the day.

Cop

yrig

ht

PB

RC

20

07

39

20

12

Review

• The word “fat” doesn’t have to be a negative word.• Fat has many functions in the body.• Not all fats are created equal.• It is important to limit your intake of saturated

and trans fats.

Cop

yrig

ht

PB

RC

20

07

40

20

12

Calorie use

• Exercise uses calories.• How we eat today does effect our health in the future.• Even little steps can make a big difference later on

down the road.

Cop

yrig

ht

PB

RC

20

07

41

20

12

Review• Choose unsaturated fats & oils more often, such as:• Margarine (especially soft, light, trans free margarine)• Corn, canola, olive, safflower, soybean, and sunflower oils

• Avoid trans fat-containing products, such as:• Stick margarine

• Avoid saturated fat-containing products, such as:• Butter• Solid shortening• Lard• Fatback

Cop

yrig

ht

PB

RC

20

07

42

20

12

References• Revealing Trans Fats. Available at:

http://www.fda.gov/fdac/features/2003/503_fats.html

• Fats & Cholesterol- The Good, the bad and the healthy diet. Available at: http://www.hsph.harvard.edu/nutritionsource/fats.html

• Dietary Fats: Know which types to choose. Available at:

http://www.mayoclinic.com/health/fat/NU00262

• Learning About Fats. Available at: http://www.kidshealth.org/kid/nutrition/food/fat.html

• Figuring Out Fat and Calories. Available at: http://www.kidshealth.org/teen/nutrition/general/fat_calories.html

Cop

yrig

ht

PB

RC

20

07

43

20

12

References

• Tip sheet: Fats and Oils to Choose. • Available at:

http://www.nhlbisupport.com/chd1/Tipsheets/tipsheet-satfat.htm

• Know Your Fats. • Available at:

http://www.americanheart.org/presenter.jhtml?identifier=532

Cop

yrig

ht

PB

RC

20

07

44

20

12

Authors: Heli Roy, PhD, RDShanna Lundy, BS

VISIONOur vision is to lead the world in eliminating chronic diseases. MISSIONOur mission is to discover the triggers of chronic diseases through innovative research that improves human health across the lifespan. We are helping people live Well Beyond the Expected. The Pennington Center has several research areas, including:•Clinical Obesity Research•Experimental Obesity•Functional Foods•Health and Performance Enhancement•Nutrition and Chronic Diseases•Nutrition and the Brain•Dementia, Alzheimer’s and healthy aging•Diet, exercise, weight loss and weight loss maintenanceThe research fostered in these areas can have a profound impact on healthy living and on the prevention of common chronic diseases, such as heart disease, cancer, diabetes, hypertension and osteoporosis. The Division of Education provides education and information to the scientific community and the public about research findings, training programs and research areas, and coordinates educational events for the public on various health issues. We invite people of all ages and backgrounds to participate in the exciting research studies being conducted at the Pennington Center in Baton Rouge, Louisiana. If you would like to take part, visit the clinical trials web page at www.pbrc.edu or call (225) 763-3000.

Cop

yrig

ht

PB

RC

20

07

45

Visit our Web Site: www.pbrc.edu

Division of EducationPhillip Brantley, PhD, DirectorPennington Biomedical Research CenterClaude Bouchard, PhD, Executive Director

20

12