1. Fat is the most concentrated
source of food energy, and
has 9 calories in

2. Unsaturated
Fat:
Liquid at room
temperature; ALSO
KNOWN AS OIL
Examples: canola oil,
olive oil, vegetable oil,
etc.
Saturated Fat
Solid at room
temperature
Examples: lard,
butter, shortening.

3. Fat consumption for a standard
2,000 calorie diet…
*No more than 66 grams TOTAL FAT.
*No more than 30% of total calories should
come from fat.
*No more than 10% or 22 grams saturated fat
*No more than 20% or 44 grams
monounsaturated and polyunsaturated fat

4. CALORIES
FAT:
FROM
STEP 1: Grams fat per serving multiplied by 9
STEP 2: Divide by total calories
Honey3: Multiply by 100 to give percentage
STEP Grahams:
Serving =
2 crackers
Calories = 130
Protein = 2
grams
Carbs. = 21 grams
Fat

5. Cholesterol….
Cholesterol is NOT fat, but a “fat-like”
substance present in all body cells.
It contributes to the digestion of fat and the
absorption of fat soluble vitamins.
Cholesterol is manufactured by the body mostly in the liver!

6. All animals
make
cholesterol…
ANY animal food or animal
food bi-product including
red meat,
poultry and
fish,
will ultimately raise
total
body cholesterol.
Foods high in cholesterol
include:
Egg Yolks

7. LDL’s and HDL’s
Cholesterol circulates in the blood in chemical
“carriers” called lipoproteins…..
There are two major kinds of lipoproteins:
LDL’s (Low-Density Lipoprotein) =
LOSERS
HDL’s (High-Density
Lipoprotein) = HEROES

8. Low-Density Lipoproteins
LDL’s are BAD for our bodies!
= LOSERS!
LDL’s take cholesterol from the liver to wherever
it is needed in the body.
Because of LDL’s - excess amounts of cholesterol
can build up in artery walls leading to heart
disease, stroke and even death!

9. High-Density Lipoproteins
HDL’s are GOOD for our bodies!
=
HEROES!
HDL’s carry excess cholesterol back to the liver –
keeping it from causing artery cholesterol buildup

10. Fatty Acids:
*Organic acids units that
make up fat…
Saturated /
Unsaturated
Polyunsaturated
Monounsaturated
Trans Fatty Acids

11. Saturated and Unsaturated
Fatty Acids
Raises the level of
LDL cholesterol in
the bloodstream!
Food sources: meat,
poultry skin, whole-milk
dairy products, tropical
oils-coconut oil, palm oil,
and palm kernel oil.

12. Polyunsaturated Fatty Acids
Lowers TOTAL blood cholesterol –
including both LDL and HDL levels!
Food sources: many vegetable oils, such as corn
oil, soybean oil and safflower oil.
Soy beans and oil
Safflower and oil
Corn oil

13. Monounsaturated Fatty Acids
Lowers LDL cholesterol and
Raises HDL cholesterol!
Food sources:
Olives, olive oil, avocados, peanuts, peanut
oil and canola oil.

14. Hydrogenation:
The process in which missing hydrogen atoms
are added to an
UNSATURATED FAT (oil)
making it more firm in texture forming a new
fatty acid called
Trans Fatty Acid
containing many of the same properties as
saturated fats.

15. Fat in Food…
Invisible Fat:
Fat that is not
easily seen in foods…
Visible Fat:
Fat that can be
easily seen…