FAT

Fat is made up of glycerol and fatty acids, sometimes called Triglycerides

Sources: meat, dairy products, candy, processed foods

1 gram of FAT supplies the body with 9 calories [9cals/gram]

Less than 30% of our diet every day should be from Fats.

Less than 10% of this Fat should be from Saturated Fats.

Function of Fat: To carry and transport Fat Soluble Vitamins

To protect Organs
To Insulate the body
The most concentrated source of Energy in the body

There are three types of fats in the foods we eat

1) Saturated Fat - Fats from animal/dairy products, coconuts, & palm.
Saturated fats are solid room temperature
Too much saturated fat will lead to heart and other diseases

2) Unsaturated Fat – Fats from plants, olives

Unsaturated fats are liquid at room temperature
These fats are slightly better to eat, because they are not likely to clog
arteries or cause heart disease.

3) Polyunsaturated Fat – FATS ARE GREAT

Fats from fish, nuts/seeds, vegetables, soybeans, and safflower
These fats are great for us to eat because not only do they not cause
diseases, they protect us from heart disease, assist with lowering cholesterol,
and maintain the function of our cognitive system. Some other examples of
“healthy” fats include: Omega 3 or 6 Fatty Acids: found in fish such
as salmon, mackerel, tuna, nuts, seeds, soybeans, and vegetable oils.
Another kind of fat that we need to be aware of is Trans-fat. Any of the 3 types of fat (saturated,
unsaturated, or polyunsaturated) can be changed into a trans-fatty acid by heating to high
temperatures and pumping hydrogen into the oil. Usually large corporations or fast-food
restaurants will do this because it is cheaper for them to use this changed type of oil since they
would need less of it and it is “supposed” to taste better, and it acts as a preservative, added to
foods to extend their shelf life and prolonging spoiling. This is the worst type of fat to eat. Many
researchers have linked heart diseases to trans-fatty acids. The problem with this is that it is
hidden in many foods that you may eat. Look on labels for trans-fatty acid or under ingredients
lists for hydrogenated oil or partially hydrogenated oil…. These are trans-fatty acids. They are
found in many snack foods, chip, crackers, bakery products, cookies, cakes, and almost all fatty
fast-food stuff such as fries, burgers, etc. Avoid trans-fats as much as possible!!
CHOLESTEROL
Cholesterol is a molecule that is in all animal, dairy, and shellfish type of foods.
Cholesterol is also produced in our bodies by the liver. The function of cholesterol in our
bodies is to:
1) Makeup cell membranes
2) Help form brain and nervous tissues
3) Help synthesize hormones.

In order to have a healthy, functioning body, we need some cholesterol in our bodies.
However, it is not necessary to get cholesterol from the foods that we eat. Our liver can
make enough cholesterol each day for us to function properly. Therefore it is not wise to
eat too much cholesterol from foods, because they have been linked to increased heart
diseases. Deposits of cholesterol in our blood vessels can lead to atherosclerosis, or
narrowing of arteries by fatty deposits.
We should limit cholesterol intake to less than 300 mg per day.

Cholesterol is carried through the body with vehicle molecules called Lipoproteins. The
three different types of Lipoproteins and where they carry the fats include:

High Density Lipoprotein (HDL) carry to liver for elimination

Low Density Lipoprotein (LDL) carry and circulate throughout the body

Very Low Density Lipoprotein (VLDL) carry and circulate throughout the body

The “Bad or Lousy” lipoproteins (LDL and VLDL) carry cholesterol throughout the
body, often leaving deposits and plaque on the blood vessel walls. This leads to
atherosclerosis and heart disease. The “Good or Happy” lipoproteins (HDL) bring
cholesterol to the liver where it is packaged and prepared for elimination from the body,
thus ridding the body of clot causing plaque.

To remain follow some simple rules about Fats:

Consume healthy fats found in fish, nuts, seeds, sea plants.
Try to limit saturated fats and cholesterol in your diet
Use food labels to determine what types of fat are in products (saturated/trans
fat/unsaturated.
Cut away excess fats from meats both before and after preparing the meals.
Eat more fruits and vegetables instead of meats or dairy products
Avoid trans-fat (also known as hydrogenated oil) at all costs