HH 514: NUTRITION

PREPARED FOR : PN NOR MARLINA BINTI OTHMAN

Group Member:
1. 2. 3. 4. SITI KHOLIJAH BINTI OMAR(F2002) NUR FATIHA BINTI MUALIM(F2022) NOR ANISAH BINTI ABD HAMID(F2011) NUR BAIYAN BINTI MOHD ZAKARIA(F2012)

Fat

WHAT IS FAT????

also known as Saturated fat; Diet - fat; Polyunsaturated fat; Monounsaturated fat; Lipids Fats are organic compounds that are made up of carbon, hydrogen, and oxygen. They are a source of energy in foods. Fats belong to a group of substances called lipids, and come in liquid or solid form. All fats are combinations of saturated and unsaturated fatty acids.

FUNCTION OF FAT
The main function of fats in the body is to provide energy. In addition to supplying energy, fats also help in forming structural material of cells and tissues such as the cell membrane. Some fats supply essential fatty acids.

Fats also carry the fats soluble vitamins A, D, E and K into the body and help in the absorption of these vitamins in the intestines. Fats can also be stored in body for subsequent use. When we consume food which has more energy than is required by the body for performing various functions, the excess food is deposited under our skin in the from of subcutaneous fat.

TYPES OF FATS
Saturated Fat Unsaturated Fat Hydrogenated Trans Fat

 Good fat
-

Good fat and bad fat

Bad fat
Saturated fat saturated fats from meat and dairy products Saturated fat is found primarily in foods from animal sources, including meat, cheese and butter, as well as palm and coconut oil. Saturated fats are solid at room temperature.

Unsaturated Fats Unsaturated fats are divided into monounsaturated fats and polyunsaturated fats, and both types are thought to have beneficial effects on cholesterol levels. Monounsaturated fats help lower LDL (bad) cholesterol while also boosting HDL (good) cholesterol. Polyunsaturated fats are also thought to help lower total and bad cholesterol Most cooking oils are made up primarily of unsaturated fats. Two oils stand out for their high levels of monounsaturated fats: canola oil and olive oil.

COOKING OIL BUTTER

nuts
CHEESE MEAT EGG

CORN OIL OLIVE OIL

Unsaturated fat

Saturated fat

TRANS FATTY ACIDS

oThese fats form when vegetable oil hardens (a process called hydrogenation) and can raise LDL levels. o They can also lower HDL levels ("good cholesterol"). Trans fatty acids are found in fried foods, commercial baked goods (donuts, cookies, crackers), processed foods, and margarines.

CHICKEN FRIED BACON

HYDROGENATED AND PARTIALLY HYDROGENATED FATS

~> This refers to oils that have become hardened (such as hard butter and margarine). ~>Partially hydrogenated means the oils are only partly hardened. ~>Foods made with hydrogenated oils should be avoided because they contain high levels of trans fatty acids, which are linked to heart disease. (Look at the ingredients in the food label.)

EXCESSES AND LACK OF NUTRIENT (FAT)

Eating too much saturated fat is one of the major risk factors for heart disease. A diet high in saturated fat causes a soft, waxy substance called cholesterol to build up in the arteries. Too much fat also increases the risk of heart disease because of its high calorie content, which increases the chance of becoming obese (another risk factor for heart disease and some types of cancer). A large intake of polyunsaturated fat may increase the risk for some types of cancer. Reducing daily fat intake is not a guarantee against developing cancer or heart disease, but it does help reduce the risk factors.

THE SIMPLE WAYS TO CUT BACKS ON YOUR FAT INTAKE

Choose lean meats and trim away extra pieces of fat. Remove the skin from chicken and turkey. By modifying how you prepare foods, you can save a lot of calories and fat. Try grilling, broiling or baking foods instead of frying. Use reduced or low-fat dairy products. Spices, herbs and lemon juice can add a lot of flavor to fish or chicken instead of fatty sauces or butter. Choose healthy fats whenever possible. For example, saute vegetables in olive oil instead of corn oil or butter. Finally, be mindful of serving sizes when using spreads, salad dressings and butter. A little creativity can go along way in helping you create tasty new recipes. Children under age 2 should NOT be on a fat-restricted diet because cholesterol and fat are thought to be important nutrients for brain development. It is important to read the nutrition labels and be aware of the amount of different types of fat contained in food. If you are 20, ask your health care provider about checking your cholesterol levels.

HEALTHY EATING PLATE

MEAN WORD
HDL = is an acronym for high-density lipoprotein. HDL is a particle made up of proteins and fats which carry cholesterol to the liver, where cholesterol is removed from the body. LDL= also known as low-density lipoprotein, is a type of cholesterol in the body. Low-density lipoprotein collects in the arteries, causing heart disease, heart attack and stroke. LDL is also known as "bad cholesterol."

CONCLUSION
Good nutritional habits and a balanced diet aren't developed in one day, nor are they destroyed in one unbalanced meal. Healthful eating means a lifestyle of making choices and decisions, planning, and knowing how to make quick and wise choices when you haven't planned. What you learn about eating in these first years on your own will help establish good dietary patterns for the rest of your life. Making the break from home cooking and becoming responsible for choosing the foods you eat is part of the challenge of becoming a mature and an independent adult. It is a challenge that should not be taken lightly. The nutritional habits you develop now will be difficult to change in the coming years when your body stops growing and your lifestyle may become more sedentary. Learning to make sensible choices from a confusing array of options is not easy, but the rewards are great. Eating nutritious and healthful food while maintaining your proper body weight will contribute to a better performance in the classroom, in the gym, and on the dance floor. You will feel and look your best. In contrast, a poor diet can lead to insidious health problems that can interfere with success in academic and social performance and may eventually mean confronting a serious long-term illness, such as heart disease or diabetes. Knowing how much and what to eat is important knowledge.

THANK YOU FOR YOUR ATTENTION