Fats and Oils

Fats and Oils

1. Fats protect organs from shock/injury

2. Promote healthy skin

3. 9 Calories/gram

   • Most concentrated energy source
     • Second only to carbs
     • Keeps you "full" longer

4. Fat - nutrient necessary for body insulation, energy and protection

5. Oil - fat liquid at room temperature

   • MyPyramid has an oils group, MyPlate does not

6. Lipids - family of chemical compounds, includes fats/oils

7. Cholesterol - fat-like substance made from glucose/saturated fat

   • Necessary for normal body function
     • Produces hormones/bile
     • Too much is linked to heart disease
   • HDL - high density lipoprotein
     • Removes excess cholesterol from liver
   • LDL - low density lipoprotein
     • Can clog arteries

8. 4 vitamins are fat-soluable

   • Vitamins A, D, E, and K

9. Fatty acids - chemical chains that make up fats

   • Saturated fats
     • Usually from animal sources, solid at room temp.
       • Cheese, milk, coconut oil
     • Raises HDL/LDLs in blood
   • Polyunsaturated fats
     • Found in veggies and fish, semi-liquid at room temp.
       • Soybean oil, cottonseed oil, corn oil
     • Lower HDL/LDLs in blood
   • Monounsaturated fats
     • Semi-solid/liquid at room temp.
       • Olives, avocados
     • Raise HDL/lowers LDL
   • Short/long chains

10. Trans fats - modified unsaturated fat molecule, made into saturated fat molecule

11. Visible fat - fat you can see on meat, etc. (on steak)

12. Hydrogenation - making a liquid fat solid

13. Butter - milkfat churned into a solid

14. Margarine - Butter subst. made from plant fat

15. Lard - extracted animal fat

16. Vegetable shortening - hydrogenated vegetable oil

17. Vegetable oil - oils from plant sources

18. Rancid - decomposing fats

19. Animal fats provide more flavor than plant fats

20. Store tightly

21. Combustable

22. How to put out a grease fire

    • Turn off heat
      • Remove oxygen source
        • Another pot, baking pan, baking soda, fire extinguisher
    • NO WATER

23. Type of fats consumed contribute to weight gain more than amounts of fat eaten

24. Made of triglycerides

25. Chemical makeup/shape changes fat properties