FATS

 What does your daily diet consist of?

 Do you eat fatty food?
 Is fatty food good or bad for your health?
 Do doctors insist on cutting down on fats or increase the daily intake of fats? Why?

 Analyze the tag cloud. Speak about the relevance and meaning of the words.

tallow -fat from animals, used for making soap and, especially in the past, candles.
lard - a soft, white, creamy substance made from the fat of pigs and used in cooking and baking.
safflower- a plant with leaves that have sharp points, and seeds that are used for making an oil used in
cooking.
dressing- a liquid mixture, often containing oil, vinegar, and herbs, added to food, especially salads.
creamer - a powder that is added to hot drinks instead of milk or cream.
whipped topping - heavy cream that has been beaten until it is light and fluffy.
shortening - a type of solid vegetable oil, or sometimes butter or lard (= fat from animals), that is used
in cooking, especially to make pastry soft and crumbly (= easily broken).

Fats

to occur= to
 In nutrition, biology, and chemistry, fat usually means any ester of fatty acids, or a mixture of
such compounds, most commonly those that occur in living beings or in food. Fats are one of the three
main macronutrient groups in human diet, along with carbohydrates and proteins, and the main
components of common food products like milk, butter, tallow, lard, bacon, and cooking oils. Fat is
essential for several bodily functions. It is an energy source, and it protects the skeleton and nerves. Fat
also makes it possible for other nutrients to do their jobs. Fats are also called ‘fatty acids’ or ‘lipids.’ Fats
in the human body are made up of three molecules joined together. This three-molecule structure is called
a “triglyceride”. Most of the fat we need is made by our bodies. The human body can produce the fat that
it needs from other food ingredients, except for a few essential fatty acids that must be included in the
diet, but there are some fats our bodies cannot make. We can only get these fats by eating them. These
fats are called “essential” fats because it is essential that we get them from food. Essential fats include
Omega-3 fats and Omega-6 fats. Fats help the body use some vitamins and keep the skin healthy, they are
also the main way the body stores energy. Fats are a major and dense source of food energy and play
important structural and metabolic functions, in most living beings. Getting enough fat in the diet is
important for staying healthy.
Fats are nutrients that give energy to the body. Fats have 9 calories in each gram. They help in the
absorption of fat-soluble vitamins A, D, E, and K. Fats are either saturated or unsaturated, and most foods
with fat have both types. But usually there is more of one kind of fat than the other. In food, there are
many types of fats - saturated, unsaturated, polyunsaturated, monounsaturated, and trans fats.
Saturated fat is solid at room temperature, which is why it is also known as "solid fat." It is mostly in
animal foods, such as milk, cheese, and meat. Poultry and fish have less saturated fat than red meat.
Saturated fat is also found in tropical oils, such as coconut oil, palm oil, and cocoa butter. Some tropical
oils are found in many snacks and in nondairy foods, such as coffee creamers and whipped toppings.
Foods made with butter, margarine, or shortening, such as cakes, cookies, and other desserts, have a lot of
saturated fat. Saturated fat can raise cholesterol. A healthy diet has less than 10% of daily calories from
saturated fat.
Trans fat is a fat that has been changed by a process called hydrogenation. This process increases the
shelf life of fat and makes the fat harder at room temperature. Harder fat makes crispier crackers and
flakier pie crusts. Trans fat can raise cholesterol. It may be found in processed foods, snack foods, such as
chips and crackers, cookies, some margarine and salad dressings, foods made with shortening and
partially hydrogenated oils.
Unsaturated fat is liquid at room temperature. It is mostly found in plant oils. Unsaturated fat may help
improve cholesterol levels. People should eat mostly unsaturated fats. Monounsaturated fat and
polyunsaturated fat are types of unsaturated fat.
Monounsaturated fat is in vegetable oils, such as canola, olive, and peanut oils. Eating foods that are high
in monounsaturated fats may help lower "bad" LDL cholesterol. Monounsaturated fats may also keep
"good" HDL cholesterol levels high. This may lower the risk of heart disease. But eating more
unsaturated fat without cutting back on saturated fat may not lower cholesterol.
Polyunsaturated fat is mainly in vegetable oils such as safflower, sunflower, sesame, soybean, and corn
oils. Polyunsaturated fat is also the main fat found in seafood. Eating polyunsaturated fat in place of
saturated fat may lower LDL cholesterol. The two types of polyunsaturated fats are omega-3 and omega-6
fatty acids.
Omega-3 fatty acids are found in foods from plants like soybean oil, canola oil, walnuts, and flaxseed.
They are also found in fatty fish and shellfish as eicosapentaenoic acid (EPA) and docosahexaenoic acid
(DHA). Salmon, anchovies, herring, sardines, Pacific oysters, trout, Atlantic mackerel, and Pacific
mackerel are high in EPA and DHA and lower in mercury. A healthy diet includes 225 grams or more of
these types of fish a week, averaging 250 mg a day of these omega-3 fatty acids.
Omega-6 fatty acids are found mostly in liquid vegetable oils like soybean oil, corn oil, and safflower oil.
Total fat includes saturated, polyunsaturated, and monounsaturated fat.

I. Comprehension check. Answer the following questions:

1. How many calories do fats have in each gram?
2. What do they help in?
3. How many types of fats are there?
4. Where can saturated fat be found?
5. What can consumption of food containing saturated fat lead to?
6. What is trans fat?
7. What is hydrogenation?
8. What food is abundant in trans fat?
9. What is the source of unsaturated fat?
10. What are the benefits of unsaturated fat?
11. How many types of unsaturated fat are there?
12. What types do polyunsaturated fats divide into?

II. Match the words from column A with the words from column B:

A B
1. fatty a. food energy
2. source of b. oil
3. solid c. topping
4. tropical d. acid
5. coffee e. saturated fat
6. whipped f. life
7. shelf g. fat
8. to cut back on h. shelf life
9. to increase i. creamer

III. Match the words and definitions:

shortening, hydrogenation, triglyceride
1. The addition of hydrogen to a compound, especially to solidify an unsaturated fat or fatty acid.
/……………………………../
2. Any fat that is solid at room temperature and used in baking. /……………………………./
3. A combination of three fatty acids or fats combined with glycerol, a form of glucose.
/……………/

IV. True/False:

1. Fats in the human body are made up of two molecules joined together.
2. The human body cannot produce the fat it needs.
3. Fats are nutrients that give energy to the body.
4. Fats have 7 calories in each gram.
5. Saturated fat can lower cholesterol.
6. Trans fat can raise cholesterol.
7. Hydrogenated oils are good for health.
8. Monounsaturated fats may keep "good" cholesterol levels high.

V. Analyze the table with the classification of fats.

VI. Use the appropriate form of the bold words:

Fats are important part of your diet but some types are (healthy) …………………………. than others.
(Choose) ……………………. healthy fats from vegetable sources more often than less healthy types
from animal products can help (low) ……………………………. your risk for heart attack, stroke, and
other major health problems. Fats are a type of nutrient that you get from your diet. It is essential to eat
some fats, though it is also (harm) ……………………………. to eat too many. The fats you eat give
your body energy that it needs to work (proper) ………………………………... You also need fat to
keep your skin and hair (health)…………………………….. Fat also helps you absorb vitamins A, D, E,
and K, the so-called fat-soluble vitamins. Fat also fills your fat cells and insulates your body to help keep
you warm. The fats your body gets from your food give your body (essence)……………… fatty acids
called linoleic and linolenic acid. They are called "essential" because your body cannot make them itself,
or work without them. Your body needs them for brain (develop)……………………………., controlling
(inflame) …………………………, and blood (clot) …………………………………..

VII. Choose the word that best fits the context:

 1. Shortage/Shortening is any fat that is a solid at room temperature and used to make crumbly
pastry and other food products.
2. Whipped top/ topping is a nondairy ingredient that resembles heavy whipping cream after it is
whipped.
3. There are a lot of delicious salad dress/dressings.
4. A non-dairy cream/creamer is a liquid or granular substance intended to substitute for milk or
cream as an additive to coffee, tea, hot chocolate or other beverages.
5. Fatty/fat acids are important component of lipids in plants, animals, and microorganisms.
6. Shelf /long life is the period of time during which a material may be stored and remain suitable
for use.

VIII. Paraphrase the bold words:

There are two broad/ ………………………… types of trans fats found in foods: naturally-occurring/
………………………….. and artificial/………………………. trans fats. Naturally-occurring trans
fats are produced/…………………………………… in the gut/…………………………. of some
animals and foods made from these animals may contain small quantities/………………………….
of these fats. Artificial trans fats are created/………………………………… in an industrial process
that adds hydrogen to liquid/………………………. vegetable/…………………… oils to make them
more solid. The primary/……………………….. dietary source for trans fats
in processed/……………….. food is “partially hydrogenated oils." Trans fats are easy to use,
inexpensive/…………………….. to produce and last a long time. Trans fats give foods a desirable
taste and texture/……………………………….. Several countries have reduced/…………………..
or restricted/……………….. the use of trans fats in food service
establishments/………………………..

IX. Fill in the blanks with the words below:

diet, fat, replace, acids, cut down on, proportions, cells, high, oils,
absorb, energy, essential, fat-soluble, unsaturated, healthy

A small amount of fat is an (1) ……………………. part of a healthy, balanced (2) …………………… .
Fat is a source of essential fatty (3) ………………………., which the body cannot make itself. Fat helps
the body (4) ……………………….. vitamin A, vitamin D and vitamin E. These vitamins are (5)
………………………, which means they can only be absorbed with the help of fats. Any fat that is not
used by the body's (6) …………………………. or turned into (7) ……………………. is converted into
body (8) ……………………….. All types of fat are (9) ………………….. in energy. The main types of
fat found in food are: saturated fats and (10) …………………… fats. Most fats and (11)
…………………… contain both saturated and unsaturated fats in different (12) ………………………..
As part of a (13) ………………………. diet, people should try to (14) ……………………… foods and
drinks that are high in saturated fats and trans fats and (15) ……………………….. some of them with
unsaturated fats.

Speaking
Look at the infographics below made by the American Heart Association. Analyze the
infographics and speak about the information provided by the American Heart Association.
Video. Good fats vs Bad fats. https://www.youtube.com/watch?v=3Gqo3Y6WFYA

Vocabulary
Walnut- a nut with a slightly bitter taste, a series of folds in it, and a hard shell.
Pecan- a type of long nut with a rough surface and a smooth reddish-brown shell.
Sesame - a herb grown for its small oval seeds and its oil.
Stroke- a sudden change in the blood supply to a part of the brain, sometimes
causing a loss of the ability to move particular parts of the body.

I. Comprehension check. Answer the following questions:

1. Can the type of fat people eat impact their health?

2. What are good fats?
3. What are bad fats?
4. Can the body produce polyunsaturated fats?

II. Choose the right variant:

1. Omega-3 fats are

a. saturated fats
b. polyunsaturated fats
c. trans fats.

2. Polyunsaturated fats can

a. increase bad cholesterol

b. lower bad cholesterol
c. produce cholesterol.

3. Polyunsaturated fats can

a. increase inflammation
b. decrease inflammation
c. produce inflammation.

4. Flaxseed, canola and soybean oils are

a. saturated fats
b. polyunsaturated fats
c. trans fats.

5. Trans fats can increase the risk of

a. heart disease and diabetes

b. HIV
c. tooth decay.

III. Summarize the information from the video.

Writing

Comment on: Good fat – good health, bad fat - bad health. Eat for health!
Look at the following label and analyze its contents of fat.
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat