FATS AND OILSChapter 4

Learning Objectives List the role/function of fats/oils in the body Describe digestion and how the body uses

fats/oils Distinguish between saturated,

monounsaturated, polyunsaturated and trans fats

List the food sources of various types of fat Discuss the recommended daily intake for

saturated, monounsaturated, polyunsaturated and trans fats

State the current Dietary Guidelines for Americans that relate to fat intake

Evaluate and make recommendations for achieving balanced and healthy intakes of fat in the diet.

Learning Objectives Explain the functions of fats in food

preparation. Discuss ways to achieve a healthy

balance of fats in recipe modification while maintaining texture and flavor

Compare different kinds of oils and fats Describe the function, recommendations

and food sources of dietary cholesterol State the relationship of dietary fat to

heart disease and obesity Describe cholesterol, cholesterol intake

to heart disease, food sources.

How the Body Uses Fats Most

concentrated source of energy 9 calories per

gram of fat 5 grams, 45

calories per teaspoon of fat/oil

15 grams,135 calories per tablespoon of fat/oil

How the Body Uses Fats Primary stored energy is body fat Carry fat soluble vitamins (A, D, E, K) Component of cell membranes Helps in production of hormones and

Vitamin D Body fat protects internal organs and

insulates the body against temperature extremes

Science of Fat Lipids include fats, oils, cholesterol,

lecithin and other compounds Generally:

Fats – solid Oils – liquid Cholesterol- a sterol Lecithin – a phospholipid emulsifier

Cholesterol Essential to life Functions:

Cell membranes Nerve fibers Necessary to

make hormones For bile to digest

food Transforms to

vitamin D with sunlight

Cholesterol in the Body HDL = high density lipoprotein

Good cholesterol Picks up cholesterol and returns it to the

liver Too much polyunsaturated fats decrease

HDL LDL = low density lipoprotein

Bad cholesterol Deposits fats in artery walls, creates plaque

causing atherosclerosis Increased by saturated fats and trans fats

in the diet

Optimal Serum Cholesterol

Total cholesterol

LDL HDL

Optimal Less than 150 mg/dL

Less than 129 mg/dL

Higher than 60 mg/dL

Borderline

150-199 mg/dL 130-159 mg/dL 50-60 mg/dL

High 200-499 mg/dL 160-189 mg/dL 40-50 mg/dL

Very high 500 mg/dL 190 mg/dL or above

40 mg/dL or less

Cholesterol SourcesMade in the body (endogenous) Amount made influenced by genetics and

the fat we eat Total fat, saturated fat, trans fat increase

production of cholesterol

Cholesterol SourcesFrom diet (exogenous) Dietary cholesterol <

300 mg/day Dietary cholesterol <

200 mg/day if high risk for heart disease

Only from animal foods One egg yolk/day does

not raise blood cholesterol level or increase risk for heart disease

No cholesterol in egg white.

Foods High in CholesterolFood Cholesterol (milligrams per 3 1/2 ounce portion)

Organ meats: Beef brains

Goose or duck liver

Chicken liver

Beef liver

3010 mg

515 mg

345 mg

275 mg

Egg yolks 210 mg (per large egg)

Shrimp 195 mg

Red meats 60 – 80 mg

Poultry 60 – 70 mg

Seafood 90 – 120 mg

Fish 40 – 60 mg

Butter 33 mg/tablespoon

Structure of Fat Fats in foods

usually triglycerides 3 fatty acids

joined to glycerol molecule

Fatty acids differ in size (chain length) and saturation

Fatty Acid StructuresSaturation and Omega

Comparing Fats/Oils All fat/oils combine all three types of

fatty acids Fats are “called” one type Example:

Canola oil is considered a monounsaturated fat

62% monounsaturated, 32% polyunsaturated, 6% saturated

Butter is considered a saturated fat 56% saturated, 29% monounsaturated, 2%

polyunsaturated See chart, page 71 of text

Saturated Fats Solid at room

temperature Primarily animal fats

Butter, beef, pork, poultry, duck, lard, milk fat

Tropical oils coconut, palm kernel and

palm oil Tend to increase blood

cholesterol, particularly LDL

Increase risk of heart disease

Monounsaturated Fats Generally healthiest Plant fats/oils

Canola Olive Peanut, peanuts, peanut

butter Avocado Almond, hazelnut, pistachio Grapeseed

Do not increase total cholesterol levels or lower HDL cholesterol

Substitute monounsaturated fats for saturated fats

Careful to not ADD additional fat

Polyunsaturated Fats Plant oils:

Soybean Corn Sunflower Sesame (~ half mono/poly) Safflower Cottonseed Walnuts Fish and seafood

Also for supplement but not for cooking Flaxseed Wheat germ Rice bran

Trans Fats Hydrogenation

Restructures molecular form of oils

Cis to trans bond Stick margarine and

shortening Primarily in processed

foods Firm, creamy, stable Snack and frozen,

creamers, vegan Small natural amount in

beef, butter, milk

Trans Fats Most harmful form of fat for the heart Raises LDL (bad) and lowers HDL (good)

cholesterol Read Label for trans fats:

“Trans-free” or “0 grams” Means .49 grams trans fats or less

Listed as “hydrogenated” or “partially hydrogenated fat” on ingredient list

Essential Fatty Acids Needed by the body, body can’t make All polyunsaturated Keep cell walls flexible Protect against cardiovascular disease

and high blood pressure, promote healthy skin, immune function and aging

Omega-3 Fatty Acids Alpha-linolenic

acids Functions:

Reduce cardiovascular disease

Blood clotting Promote eye

health Improve arthritis

and autoimmune diseases

Omega-3 Fatty Acids Sources:

Fatty fish – 2 + servings weekly Salmon, herring, mackerel, lake trout, sardines,

anchovies, tuna Grass-fed beef Plants – walnuts, flax, canola, soybean,

wheat germ Some eggs, milk, margarine, cereals Plant sources are not as well used as

animal sources

Omega-6 Fatty Acids Linoleic acids Functions:

Healthy cell membranes, skin, cells

Sources: Oils

Safflower, grapeseed, walnut, corn oil, soy oil

Soybeans and tofu Whole grains

Most Americans consume sufficient omega-6 fats in their diet

Key Guidelines For Fat Intake

Key Guidelines Cook with canola or olive oil

Monounsaturated fatty acids Add or nibble on nuts and seeds

Omega-3 polyunsaturated fatty acids Feast on fish and seafood

Marine omega-3 PUFA But beware of mercury, eat a variety of fish

and seafood

Summary Recommended Intakes 20-35% of total calories from total fat

About 44-78 grams (2000 calories) Up to 15% of total calories from

monounsaturated 33 grams or less (2000 calories)

Up to 10% of total calories from polyunsaturated

10% or less of total calories from saturated fat 22 grams (2000 calories) 7% of less to reduce the risk of cardiovasuclar

disease

The 2010 Dietary Guidelines for Americans, Institute of Medicine, American Heart Association, National Cholesterol Education Program

Summary Recommended Intakes of Fat Trans fat

1-2% of calories or less from trans fats 5 grams or less

Essential Fats Linoleic acid (AI)

12-17 grams Linolenic acid (AI)

1.1-1.6 grams

Calculating % Calories From Fat 85 grams total fat, 1860 calories 85 x 9 calories/gram = 765 calories 1860 =

41% of total calories from fat

36 grams saturated fat, 1860 calories 36 x 9 calories/gram = 324 calories 1860 =

17% of total calories from saturated fat

Calculating Fat Grams Calorie goal, % fat goal

1600 calories, 25% of calories from fat 1600 x .25 =400 calories 9 calories/gram

= 44 grams a day

Generally…What To Do…… Type of fats/oils

Choose least saturated fats Increase monounsaturated Moderate poly Lower saturated Trans fat as low as possible

Add omega 3 when you can Consider amount

Simple Digestion of Fats

Protein carrier of digested fats/oils, cholesterol

EFA, unsaturated, sat fats to cells; unused trans & saturated to liver

Unused & trans to VLDL

To fat stores

LDL taken up by cells

LDL taken up byblood vessel

HDL picks up plaque, To liver for disposal.

Fats and Heart Health High cholesterol and overweight risk factors

for cardiovascular disease Excess fat calories contribute to obesity Saturated and trans fats increase blood LDL

and cholesterol

Functions of Fat in Foods

Texture: crispy, tender, flaky, chewy and creamy

Adds flavor Adds aroma Adds to eating

pleasure Feeling of fullness

and eating satisfaction

Fat Distribution in Diet

Ingredient Guidelines- Proteins

Moderate meat portions

Trim visible fat Combine high and low

fat meats Use meat fats for

flavoring/combine with oils

Use lean meats/cuts See protein chapter

Animal Fat Composition

Saturated fats

Monounsaturated

Polyunsaturated

Chicken fat 30 45 21Lard (pork fat) 39 45 11Beef fat (tallow) 50 42 4Butter 62 29 4

Label Terms…. Lean- Less than 10 grams fat, 4.5 grams

saturated and trans combined per 100 grams

Extra Lean- Less than 5 grams fat, 2 grams saturated fat per 100 grams

Wild caught- not farm raised Grass fed- not grain fed

Healthy Meat Prep… Dietary Guidelines- Lean or low fat

meats 80% lean vs 90% lean Check ground meats…. Top round, bottom round “loin”

Cook using moist methods/grill/broil Saute, poach, braise

Add flavor by…. Using rubs Marinades

Other Protein Prep Ideas Egg substitutes or egg whites Substitute beans/legumes Use meatless protein products MyPlate balance to meal Other ideas….

Fats in Foods- Nuts Nuts are high in fat

and calories Fat in nuts is heart-

healthy 1 oz beneficial

Most research is on walnuts and almonds

See chart on page 78

Ingredient Guidelines- Added Fats

Limit added fats to provide flavor and texture Small amount of

flavorful coconut, bacon, pork

Choose least saturated fats

Use flavor infused oils Use reduced/low fat

Sour cream Cheese sauces Cream sauces Substitute fruit purees,

pureed beans

Fats Used in Cooking - Seed and Nut Oil

Some are monounsaturated, some are polyunsaturated Strong flavored oils have big flavor impact with a small

amount used Chinese peanut Dark sesame Macadamia Hazelnut Walnut oil

Flax and wheat germ oil Very heat-sensitive Fragile Often used as food supplement or spa cooking

Fats Used in Cooking - Vegetable Oil Spray

Sprays reduce sticking to pans with few added calories

Pump or aerosol sprays

Still adds fat

Fats Used in Cooking - Butter Unique taste and mouthfeel Unsalted preferred Whipped butter use as spread, not in

cooking Butter preferred over stick margarine Blends

Fats Used in Cooking - Margarine Ingredients: oil, partially hydrogenated

solid fats, milk solids, colors, flavors Different degrees of saturation from

hydrogenation Soft tub- look for trans-free Stick margarine Stanol margarines -“heart healthy”

Cooking with Fat Treat as limited

resource Adjust flavors and

textures when reducing fat

Use fats where they contribute most to recipes

Ingredient Guidelines- Dairy Use fat free, reduced

fat milk and milk products

Blend high fat dairy with low fat dairy

Limit cheese Use part skim milk

cheese Use less of highly

flavored cheeses See chart on page 78

Fats in Foods- Dairy Products-Milk

Per 1 cup Calories Fat (g)

Cholesterol(mg)

Milk, nonfat 80 0 5 Milk, low-fat, 1% fat 100 3 10 Milk, 2% fat 120 5 20 Milk, whole, 3.25% fat 150 8 25 Buttermilk, low-fat 100 2 10

Fats in Foods- Dairy Products

Per 1 cup Calories Fat (g)

Cholesterol(mg)

Half-and-half 310 28 90 Light cream 700 74 265 Heavy cream 830 89 330 Yogurt, plain, skim 140 0 5 Sour cream 370 38 100Ice cream 270 15 60

Fats Used in Cooking - Solid Shortening

Emulsifiers to stabilize structure of baked goods

Some made with reduced or minimal trans fats

Read labels http://www.crisco.com/products/ProductDetail.aspx?Gro

upID=17&ProdID=315

Nutrition Labels

Term Description

Fat-free Less than .5 grams of fat

Low-fat 3 grams or less of fat

Reduced-fat At least 25% less than usual product

Light 1/3 fewer calories50% less fat than regular product