FAT IN FOODS

 WHAT IS FAT?

Fats are also called ‘fatty acids’ or ‘lipids.’ Fats in our 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, 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 (found in foods such as fish and flax seed) and Omega-6 fats (found in foods such as nuts, seeds, and corn oil).

TYPES OF FATS:

1.unsaturated fats from plant foods.

2.saturated fats from animal foods.

3.Trans fats from commercially prepared, processed foods. 

Why is Fat Important?

• fat helps absorb vitamins, like vitamins A, D, E, and K

• fat keeps our skin healthy

• essential fats like Omega-3 are important for heart health

• healthy fats, like unsaturated fats from plant oils, can help lower levels of LDL (lousy) cholesterol

• fat adds flavour to food.

• fat keeps you feeling satisfied longer after a meal

*UNSATURATED FATS FROM PLANT FOODS:

• are found in plant foods and oils
• are healthy fats, but should be eaten in moderation

There are two types of unsaturated fats:

• mono-unsaturated fats
• poly-unsaturated fats

mono-unsaturated fats:

1.Olive oils and Olives

2.Peanuts

3.Peanut butter and Peanut oil

4.Avocado

5.Almonds

6.Cashews 

Poly-Unsaturated Fats and Oils/good fats

 Poly-unsaturated fats and oils:

• lower levels of LDL (lousy) cholesterol in your body
• Omega-3 fats increase levels of HDL and lower levels of triglycerides
• Food sources include:
• walnuts
• ground flax seed and flax seed oil
• hemp seed and hemp hearts
• chia seed (also called salba seed)
• canola oil
• fatty fish such as mackerel, salmon, unsalted herring, sardines (fresh or canned), trout

saturated fats:

• • raise levels of LDL (lousy) cholesterol in your body
  • are found in all animal products
  • are found in tropical oils such as:
  • cocoa butter
  • palm oil
  • coconut and coconut oil
  •                palm kernel 
  • 

  Food and Meal Planning

Foods high in saturated fat

Marbled or fatty meats:

• corned beef, brisket
• ground beef, short or spare ribs
• skin on chicken and turkey, chicken wings
• bacon
• sausages
• goose and duck
• breaded or battered foods
• high fat luncheon meats

High fat dairy foods:

• whole milk (3.5%)
• high fat cheeses with more than 20% M.F. (milk fat)
• yogurts with more than 2% M.F
• butter
• cream

Trans fats/Bad Fats:

These fats are two kinds natural occurring and artificial fats. The natural occurring trans fats are found in milk and meat products. Artificial products are the processed foods. Natural trans fats, however,  have no rival for the body. Processed Trans fats will raise the bad LDL(Low-density lipoprotein) cholesterol levels and lower the good HDL(High-density lipoprotein) cholesterol levels. These foods fall under this category,

• Cakes
• Pastries
• Doughnuts
• Pizza
• Chips
• Muffins
• Cookies and much more

• these fats have a great impact on belly fat and also increase the heart diseases and diabetes.