Dietary Fat

This week we have been learning about dietary fat to start our food and nutrition unit. Students have been gathering information, and participating in discussions to learn about the following ideas:

What is fat?

Fats, or lipids, are nutrients found in foods. They are calorie-dense, meaning that they contain a higher amount of calories per gram than the same amount of protein or carbohydrate.

What  foods are high in fat? Low in fat?

Meats, full or reduced fat dairy products, fried and some processed foods, nuts and oils are sources of fat. Most fruits and vegetables are naturally low in fat or fat-free. Avocados are an exception, but like nuts and olive oil, contain heart healthy monounsaturated fat.

Why is fat an important part of a healthy diet?

Kids need fat to health their bodies grow and develop. Fats provide fuel for our bodies, and help to absorb important vitamins (like A, K, and E.) They also are the building blocks of hormones, and insulate nervous system tissue in our bodies. In addition, fat in food helps people feel satisfied, so they don't eat as much.

Why is eating too much fat, or the wrong kinds of fat, bad for our bodies?

Since fat is high in calories, eating too much can cause weight gain. Consuming saturated fats and trans fats can increase the risk of heart disease, stroke, and some types of cancer.

What is the difference between unsaturated fats, saturated fats, and trans fats?

“Good” Unsaturated fats - Found in plant foods and fish. These fats are liquid at room temperature, and better for our hearts. Unsaturated fats are found in olive oil, peanut oil, canola oil, tuna, and salmon. Unsaturated fats are broken into two categories: monounsaturated and polyunsaturated. Monounsaturated fats are found in foods such as avocados, olive oil and nuts. Polyunsaturated fats are categorized as omega-3 fatty acids (fish oils), and omega-6 fatty acids (vegetable oils.)

“Bad” Saturated fats – Solid at room temperature. Found in animal sources such as meat, and dairy products. Saturated fats can also be found in tropical oils, such as coconut and palm. Saturated fats increase LDL (bad) cholesterol, and can thus contribute to the incidence of heart disease, high-blood pressure, and stroke. Students are learning that this type of fats should be consumed in moderation.

“Terrible-Horrible-No-Good-Very-Bad” Trans fats - Trans fats are those where an originally unsaturated fat has hydrogen atoms added to it.  The majority of trans fats are manmade in a process called hydrogenation.  Processed baked goods,  crackers, fast foods and some brands of microwave popcorn contain trans fats. Although difficult to avoid, trans fats are very unhealthy and should be avoided when possible.

How can I recognize different sources of fats when reading food labels?

Nutrition labels list fat in grams. In 2006 these labels started to include a breakdown of each type of fat on the label. However, If a food contains 0.49 grams of trans fat or less in 1 serving, that food will have "Trans Fat: 0 grams" listed in its nutrition facts. In order to identify trans fats look for ingredients such as shortening, or oils that are partially hydrogenated or hydrogenated. Saturated fats can be identified from meat or egg sources in the ingredient list, or dairy that is not classified as “non-fat.” Coconut oil and palm (kernel) oil are also saturated, and sometimes you will find a double whammy such as hydrogenated coconut oil. Yikes! Unsaturated fats are listed as oils such as canola, olive or corn oil.

Students will extensively practice reading food labels not only for fats, but other nutritional elements as well.