Fats: The Good, The Bad, The

Ugly
Kristina Cooke & Marissa Schriver
Keene State College Dietetic Interns
Today youll be able to
1. Differentiate between healthy and unhealthy fats

2. Identify 2 health benefits related to consuming healthy

fats

3. Identify food sources of healthy fats

Fat Trends
1930s 1950s 1970s-80s
2000s
Margarine is a Dietary fat is the Reduction/removal
Limit saturated fat
healthier choice sole cause of of all fat from diet
NOT all fat
than butter weight gain to improve health

1940s 1960s 1990s

Pre-packaged food High-fat diet Fat-free/ low-fat
introduced due to supplemented with everything
food rationing omega-6 capsules
during WWII for weight-loss
Why Does our Body Need Fat?

Collagen building

Aids with absorption of fat-soluble vitamins

Provides cushioning for major organs

Hair, skin and nail health

Brain functioning

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Facts About Fats

20-35% of total calories

5-8 tsps. fat/oil per day
9kcal/g
https://manypaths1truth.files.wordpress.com/2011/03/good_oils.jpg

Quality of fat is crucial

Focus on consuming heart healthy fats
Saturated Fat
Found in animal products, such as meats, dairy,
cheese, lard, and some plant oils (palm, coconut).

Solid at room temperature

7 to 10% energy intake

Increases LDL cholesterol

http://blog.freshharvestga.com/wp-content/uploads/2014/09/Butter.jpg
 Trans Fat Hydrogens added to unsaturated fat
molecules
Increases shelf life, solidifies at room
temperature, improves flavor and texture
Mostly man-made (processed foods, sweets,
some margarines)
Some found in nature (meat, milk, dairy)
Raises LDL cholesterol
The FDA does not require it to be listed
in grams or %DV if under .5 grams per
https://bodybalance4you.files.wordpress.com/2013/06/trans-fat.jpg
serving
Hydrogenated oil or partially hydrogenated
oil are trans fats found in ingredients lists
Unsaturated Fat Monounsaturated (MUFA)

1 double bond in fatty acid chain

Liquid at room temperature
Oleic acid: most abundant in foods
Olive & canola oil, avocado & almonds
Health Benefits of MUFAs

Replace solid fats with liquid

Academy of Nutrition & Dietetics recommendations:
15-20% daily calories
Linked to reduction in LDL cholesterol & total
cholesterol
Increase in HDL cholesterol
Intake within range resulted in lower fat mass
& blood pressure
Unsaturated Fat Polyunsaturated (PUFA)

>2 double bonds in fatty acid chain

Liquid at room temperature
2 main forms
Alpha linolenic acid (Omega 3)
Linoleic acid (Omega 6)
Found to reduce LDL cholesterol
Ensure maintenance of growth & development of cells
Omega-3 Fatty Acids

3 main forms:
Alphalinolenic acid (ALA)
Eicosapentaenoic acid (EPA)
Docosahexaenoic acid (DHA)
Found in canola, soybean, flaxseed oil. Fatty fish,
(salmon, tuna, trout), shellfish (crab, mussels,
oysters), and algae oils are other sources.
Anti-inflammatory and blood thinning properties
Beneficial to muscle function, clotting, fertility,
cellular health, digestion, and brain function.

https://static.sharecare.com/promo/topics/omega-3-fatty-acids.jpg
Omega-6 Fatty Acids

Richest in soybean, corn, sunflower and

safflower oils
3 main forms
Linoleic acid (LA): most abundant form
Gamma linoleic acid (GLA): not found in food, only
supplements
Arachidonic acid (ARA): meat, poultry & eggs but found
to promote inflammation
Health Benefits of Omega 6 Fatty Acids

AHA found that consuming 5-10% total kcal from

Omega 6s linked to lower risk of CHD
Maintains/ improves brain function & growth of skin
and hair
Regulates metabolism
Maintain bone health
When consumed in abundance to Omega 3s, can promote
inflammation
 In your groups, come up

Food Swap
with swaps that remove the
unhealthy fats from the
meal and replace them with
Groups healthy options.
 +
Tuna Salad Sandwich with Mayonnaise
http://brownbagonline.com/wp-content/uploads/2016/03/LoveAtFirstBite.png,
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 +

Tuna Salad with ...

http://www.jleosmedmex.com/wp-content/uploads/2015/07/carta-guacamole.png,
http://www.homegrowncollective.com/uploads/1/3/9/9/13998636/1101563.jpg?248
Eggs, bacon, and buttered toast https://edmahoney.files.wordpress.com/2011/10/istock-bacon-e
ggs-toast.jpg
Egg (whites), turkey sausage, avocado http://www.lowcarbdietworks.com/members/recipes/wp-content/uploa
ds/2011/01/scrambled-eggs.jpg,

toast
http://www.banquet.com/sites/g/files/qyyrlu296/files/images/products/
brown-n-serve-turkey-sausage-54504.png,
http://www.plantpreferred.com/wp-content/uploads/2014/12/avo_toast
.png
Ice Cream http://www.dairyreporter.com/var/plain_site/storage/images/publications/food-beverage-
nutrition/dairyreporter.com/markets/more-demand-for-ice-cream-with-functional-use-nat
ural-ingredients/10904271-1-eng-GB/More-demand-for-ice-cream-with-functional-use-n
atural-ingredients_strict_xxl.jpg
 +
Frozen Banana Puree + Cocoa Powder
http://www.thatssomichelle.com/wp-content/uploads/2012/08/IMG_7063.jpg,
http://www.finecooking.com/CMS/uploadedImages/Images/Cooking/Articles/Issues_81-90/051089086_01_xlg.jpg
Unhealthy Fats and Heart Health

Saturated and trans fat

increases LDL cholesterol
Leaves more free CH in
blood

CH hardens on artery walls

causing plaque build up
Narrowing leads to higher
blood pressure and
potential for clot
dislodgement
Atherosclerosis
Healthy Fats and Heart Health

Increased consumption of unsaturated fats =

increase in HDL cholesterol level
HDL-C scavenge for cholesterol to remove from
arteries, reducing risk of atherosclerosis
Anti-clotting properties
Anti-inflammatory properties

http://www.teatronaturale.it/media/img/olio_oliva/heart-olive-oil-628x363-TS-163749176.jpg
 Listen to the statement.

When prompted, raise your

True or False
true or false sign to
display your answer.

If youd like to share

Individual
your reasoning, please
raise your hand.
Omega-3s have anti-inflammatory and cleansing
properties.
Coconut oil is an unsaturated plant fat.
An increase in HDL cholesterol level is linked to
a decreased risk of Atherosclerosis.
Salmon, tuna and trout are all good sources of
Omega 3.
In one of your meals
this week, try
substituting
unhealthy fats for
healthy ones!
Questions?

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Resources
https://foodworksblog.wordpress.com/2016/03/28/a-dietary-timeline-an-update-1825-to-20
16/
http://www.pbs.org/wgbh/pages/frontline/shows/diet/themes/lowfat.html
http://www.andjrnl.org/article/S2212-2672(13)01672-9/fulltext
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Polyunsaturated-Fa
ts_UCM_301461_Article.jsp#.WH-lLYWcHIU
http://umm.edu/health/medical/altmed/supplement/omega6-fatty-acids
http://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good
http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm079609.htm
https://nccih.nih.gov/health/omega3/introduction.htm
https://medlineplus.gov/ency/article/002436.htm