OUTLINE: Healthy Fats

June 7, 2016
Becca Behr & Hannah Wise
COP: Becca
Handout: Hannah
Flip chart: Both
OBJECTIVES
Participants will be able to understand the differences between saturated,
unsaturated, and trans fat.
Participants will be able to identify two strategies or new foods to increase
their intake of healthy fats.

ICEBREAKER
Good vs Not So Good Fats
What if we did something with smilie and frowning stickers. Printed out a
bunch of good and bad fats and had them place stickers. Or use green,
yellow, red stickers
Good:
Avocado, olive oil, almonds, fish, sunflower seeds, walnuts
Bad:
Donuts, fried chicken, big mac, hostess cookies, microwave popcorn,
margarine
CONTENT
1. What is a fat? (Hannah)
Fat is an essential nutrient, one of the three macronutrients.
Does anyone know what the other two are?
Fat is the most calorically dense of all macronutrients (9 calories/gram)
Fat is our long-term source of energy (the reserve)
Structurally: three fatty acids + glycerol molecule= triglyceride
All fats are similar in chemical structure- a chain of carbon atoms bonded to
hydrogen atoms.
What makes one fat different from another is the length and shape of the
carbon chain and the number of hydrogen atoms connected to the carbons
atoms.
Three types of fat: Unsaturated, saturated, trans
Functions & Benefits of fat (B):
Provides calories at 9 calories per gram.
Essential fatty acids are not made in the body and must be obtained from
food.

Control inflammation (such as in the joints) and blood clotting (too much
blood clotting can lead to plaque formation in the arteries)
Control brain development. The human brain is about 70% fat.
Fat is the storage form of the bodys extra calories
Within about 20 minutes of strenuous exercise, the body then begins to use
fat stores for energy
Body fat also insulates the body
Helps maintain healthy skin and hair
Fat helps the body use fat soluble vitamins A, D, E, and K
Eating the right kinds of fat can improve blood cholesterol, decrease risk of
heart disease and type 2 diabetes.
2. Types of fat
Unsaturated
Structurally: have fewer hydrogen atoms bonded to the carbon chain.
Monounsaturated
Chemically: Fat molecules that have one unsaturated carbon bond in the
molecule (double bond)
Typically liquid at room temperature but start to turn solid when chilled
Health effects: Monounsaturated fats can help reduce bad cholesterol levels
in the blood which can lower your risk of heart disease and stroke. They also
provide nutrients to help develop and maintain bodys cells. Oils rich
monounsaturated fats also contribute vitamin E to the diet.
Examples:
Olive oil, canola oil, peanut oil, sesame oil, avocado, most nuts
Has anyone heard of the Mediterranean Diet?
Came from the Seven Countries Study: Found that sounds Mediterranean
countries have a low instance of heart disease, but a high fat diet. Difference
was the fat in the diet came from MUFAS (like olive oil) instead of saturated
fat common in American diets.
Polyunsaturated
Chemically: Polyunsaturated fats are fat molecules that have more than one
unsaturated carbon bond (double bond)
Used to build cell membranes and the covering of nerves. They are needed
for blood clotting, muscle movement, and inflammation.
Two types: (Number refers to the distance between the beginning of the first
carbon chain and the first double bond)
Omega-3: Generally unsaturated and referred to as healthy fat. May help
prevent and even treat heart disease and stroke.
Examples: walnuts, flaxseeds, salmon, herring, trout, sardines, soybeans
Omega-6: These are also essential for our bodies and are found in
unsaturated fats. Also linked to preventing heart disease. Most PUFAs contain
a combination of these two, but in different ratios.

 Examples: Vegetables oils such as safflower, soybean, sunflower, corn oil

Health effects: Eating PUFAS in place of saturated fats or highly refined carbs
reduces harmful LDL cholesterol and improves the cholesterol profile, lowers
TGs
Dont forget: you want a lower LDL (lousy) cholesterol and a higher HDL (H
for higher) cholesterol.
Examples: Corn oil, sunflower oil, safflower oil, chia seeds, flax seeds, fatty
fish such as salmon, mackerel, sardines.
Saturated
What it is
Chemically: Saturated fats are fat molecules that have no double bonds
between carbon molecules because they are saturated with hydrogens
Typically solid at room temperature
Health effects: Eating foods that contain saturated fat raises the levels of
cholesterol in your blood. High levels of LDL cholesterol in the blood increase
your risk of heart disease and stroke.
Foods that contain saturated fat:
Fatty beef, lamb, pork, poultry with skin, lard and cream, butter, cheese, and
other dairy products made from whole or reduced fat milk.
Palm oil, coconut oil, palm kernel oil also contain saturated fats but do not
contain cholesterol.
Trans
Trans fat is a byproduct of a process called hydrogenation that is used to turn
healthy oils into solid and to prevent them from becoming rancid.
Chemically: Vegetable oil is heated in the presence of hydrogen and heavymetal catalyst such as palladium, hydrogen atoms are added to the carbon
chain, turning oils into solids.
Makes healthy vegetable oil more like not-so-healthy saturated fat.
You can spot trans-fat on the food label as partially hydrogenated oil.
Health effects: Eating foods rich in trans fats increases the amount of LDL
cholesterol in the bloodstream and reduced the amount of HDL cholesterol.
Create inflammation
Contribute to insulin resistance
Examples: Snack foods (microwave popcorn), crackers, cookies, cakes, frozen
pies and baked goods, stick margarines, coffee creamers, ready to use
frosting
Margarine- some contain trans fat. Generally, the more solid they are the
more trans fat they contain. If you use margarine, try to stick with the tub
ones instead of the stick.
Be aware: Products can claim to have no trans fat and not have to label it if it
is less than .5g.

4. Recommendations: (Hannah)
Saturated fat:
The American Heart Association recommends aiming for 5-6% of calories
from saturated fat. Based on an average 2,000 calorie diet, that is 13 grams
of saturated fat a day.
Unsaturated fat:
MUFAS: No recommended daily intake, Institute of Medicine recommends
using them as much as possible along with PUFAs to replaces saturated and
trans fats.
Trans-fat:
No known health benefits, no safe level of consumption
Fading from the food supply
Partially hydrogenated oils contain trans fats
Fully hydrogenated oils do not.
The American Heart Association recommends eating fish (particularly fatty
fish) at least two times (two servings) a week. Each serving is 3.5 ounce
cooked, or about cup of flaked fish. Fatty fish like salmon, mackerel,
herring, lake trout, sardines and albacore tuna are high in omega-3 fatty
acids.
If you dont eat fish, you can get omega-3 from flax seeds and chia seeds.
Walnuts also have omega-3 in smaller amounts.
ACTIVITY: Label reading
Pass out 6 items. Participants will work in groups to identify the type of fat in
the item based on the ingredients list. They will use the information of the
label to answer the following questions:
Which food/foods contain trans fat?
Which food/foods contain the healthy kind of fat?
What food does not list trans fat on the nutrition facts label but contains
partially hydrogenated soybean oil in the ingredients?
Which food/s contains the fat that we want to limit in our diet?
5. Know your oils (B)
Fats easily go rancid, especially when exposed to light and heat. This is why
EVOO is often in a dark bottle. Fats in foods and in virgin oils are especially
susceptible to rancidity. Refined oils last much longer and can take more
heat. Refined olive oil may be called light or pure olive oil. It has the
same calories as EVOO.

Rancidity refers to oxidation damage to oils that changes their smell, taste,
and its health effects.
Refrigerating or freezing fatty foods such as nuts, seeds, and whole grains
can slow this process. Just make sure they are well sealed, so they dont
develop a freezer burn taste. This is more important if you buy large
amounts that you wont use up in a month or so.
Keep bottles of oil in a cool, dark place and buy amounts that you can use up
before the best buy date on the bottle. Some oils provide the harvest date.
EVOO keeps well for 1-2 years after harvest, if stored properly
Keep in mind the smoke point of oils. This refers to the temperature they can
hold up to. Cold-pressed raw, or "virgin" oil tends to retain its natural flavor
and color. Many unrefined oils are packed with minerals, enzymes, and other
compounds that don't play well with heat and tend to be especially
susceptible to rancidity; these are the oils best-suited to drizzling, dressings,
and lower temperature cooking.
For high-heat sauteing and stir frying at home, try a refined olive oil, canola,
safflower oil or peanut oil. Clarified butter or ghee are also good options
because the milk solids have been removed, which raises the smoke point.
ACTIVITY: Smell of rancidity. Compare two peanut butters.

6. Strategies/Tips
As a replacement for butter as a spread on bread, you can use avocado or
hummus as an alternative two or three times a week.
Use a variety of vegetable and seed oils when preparing foods.
Use salad dressings made from canola, sunflower, soybean, olive,
sesame,and peanut oils.
Select lean meats (trim any visible fat off meat and remove the skin from
chicken).
Limit your intake of fatty processed meats, such as sausage and deli meat
like salami.
Try to limit your intake of snack foods, such as potato chips, corn chips.
HAND OUT EVALUATION

ACTIVITY
Questions for Fortune Teller Game
1. This type of fat is usually liquid at room temperature. (2)
Unsaturated
2. This type of fat is usually solid at room temperature. (2)
Saturated

3. What type of fat are omega-3 and omega-6? (4)

Unsaturated
4. What is one source of omega 3 fat? (3)
Walnuts, salmon, herring, trout, chia seeds
5. What is the AHA recommendation for intake of fatty fish? (4)
6. Name two types of fatty fish that arent salmon? (6)
Mackerel, sardines, herring, albacore tuna
7. This type of fat is rare in nature and is created by processing other types of
fats? (3)
Trans
8. Name two examples of unsaturated fat sources. (1)
Avocado, most nuts, olive oil, peanut oil, sesame oil
9. Name two examples of saturated fat sources. (1)
Red meat, cheese, butter
10.
Name two examples of trans fat sources. (2)
Microwave popcorn, frosting, cakes
11.
What ingredient on a food label contains trans fats? (4)
Partially hydrogenated oil
12.
T/F: The daily limit for trans fat intake is 0.5 grams. (7)
F- No recommended daily intake
13.
How many calories are in 1 gram of fat? (8)
9
14.
What are two strategies for decreasing your saturated and trans fat
intake? (3)
Limit processed meats
Use a variety of vegetable oils for cooking
Spread avocado on toast instead of butter
Limit snack/junk foods
Choose lean meats
15.
What percentage of the human brain is made up of fat? (8)
70%
16.
T/F: A good place to store EVOO is on a window sill above the stove.
(3)- False, cold dark place
17.
T/F: All fat is unhealthy and should be limited in the diet. (2)
False
18.
What are two functions of body fat? (6)
Insulation
Brain development
Storage of extra calories
Controls inflammation

19.

T/F: Your hair is the only part of your body that doesnt need fat. (5)
F: All parts of the body need fat
20.
What are the three macronutrients? (4)
Carbs, protein, fat
21.
T/F: weight for weight, fats contain twice the calories of carbs. (5)
True
22.
T/F: Saturated fats are linked to higher LDL cholesterol levels. (6)
True
23.
T/F: 1 cup Lettuce has .06 g fat, making it fat free according to label
laws. (8)
True
24.
T/F: Oils are healthier than butter or margarine. (5)
True
25.
Which is healthier for your heart? Margarine or butter? (8)
Margarine without trans fat and less than 2g saturated fat
is recommended for heart health.
26.
T/F: How much fat you eat is more important than the type of fat. (7)
False
27.
T/F: Light olive oil contains fewer calories than extra virgin. (7)
False
28.
Which type of fat will soon be eliminated from our food system? (6)
Trans
29.
Is coconut oil an unsaturated or saturated fat? (7)
Saturated
30.
What is an health effect of consuming unsaturated fat? (5)
Lower LDL cholesterol, lower risk of heart disease, stroke
31.
What type of fat typically comes from a plant sources? (1)
Unsaturated
32.
What type of fat typically comes from a animal sources? (1)
Saturated.

References:
http://nutritionstripped.com/the-basics-fats-part-i/
http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm372915.htm

American Heart Association:

http://www.heart.org/HEARTORG/HealthyLiving/FatsAndOils/Fats101_UCM_304494_Article.jsp#.V0dDCZErJeU
Harvard Health:

http://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good
http://www.health.harvard.edu/heart-health/the-truth-about-dietary-fat

Good link about questions to be prepared for:

http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Frequently-AskedQuestions-About-Saturated-Fats_UCM_463756_Article.jsp#.V0dG5pErJeU
http://www.nytimes.com/health/guides/nutrition/fat/overview.htm

To Do:
Get stickers
Print out icebreaker foods
Print burger king food label
Print new handout
Print activity- Done
Print eval- Done
Make fortune tellers- Done
Update handout- include recipes (guac)- Done
Bring PB from home
Print Evals for Becca
Print outlines- Done
Print fortune teller pictures- Done