Fats

Definition
• Nutritional component of food: a water-
soluble substance, solid at room temperature,
that belongs to a group of chemicals that are
main constituents of food derived from
• Fats constitute 34% of the energy in the
human body.
• They provide a more concentrated source of
energy compared to carbohydrates.
• Some fat deposits are not used & are
considered structural fat. They hold the body
organs & nerves in position & protect them
against shock & injury.
Classification of Fats
A. Simple lipids – or neutral fats;
chemical name is triglycerides.
B. Compound lipids – are various
combinations of fats with other
components.
1. Phospholipids – are compounds of
fatty acids, phosphoric acids &
nitrogenous base.
a.Lecithin – most widely distributed of the
phospholipids
b.Cephalin – needed to form
thromboplastin for the blood clotting
process.
c.Sphingomyelin is found in the brain &
other nerve tissue as component of
myelin sheath.
2. Glycolipids – are compounds of fatty
acids combined with carbohydrates &
nitrogenous base.
 a. Cerebrocides – components of nerve
tissue & certain cell membranes where
they play a vital role.
b. Gangliosides – are made up of certain
glucose, galactose & complex compound
containing an amino sugar.
3. Lipoproteins – are lipids in combination
with protein
C. Derived lipids – are simple derivatives
from fat digestion or other more complex
products
1. Fatty acids – are the key refined fuel
forms of fat that the cell burns for
energy.
a. Saturated
b. Monounsaturated
c. Polyunsaturated
2. Glycerol – is a water-soluble component
of triglycerides & is inconvertible with
carbohydrate.
3. Steroids – main member is cholesterol.
Fatty Acids and their Common
Food Sources
Saturated:
Sources – coconut, palm kernel oil, palm oil,
beef, cocoa butter.
Monounsaturated:
Sources – olive oil, grape seed, canola oil, beef.
Polyunsaturated:
Sources – corn oil, cottonseed oil, sunflower,
green leafy veg., soybean oil, soybean
product (tofu), canola oil, mackarel, sardines,
salmon, tuna, bluefish.
• Polyunsaturated fats will stay in liquid
forms at room temperature.
• Monounsaturated fats will become
viscous.
• Saturated will become so hard that you
have to cut them.
 Good Fat - MUFA
• Avocado
• Oil
Canola, olive, peanut
• Nuts
Almonds, cashew
Peanuts
Pili nut
• Peanut butter
• Sesame seeds
Saturated Animal Fat Unsaturated Plant Oil

Beef mutton Vegetable oil

Seafood egg Peanut olives
Red meat poultry Soybean olives oil
Dairy tallow Cauliflower
Suet yolk Corn
cotton
Functions of Dietary Fats
1. Concentrated source of heat & energy
2. Furnishing essential fatty acids
3. Sparing burning of protein for energy
4. Adding flavor & palatability to the diet
5. Giving satiety value to the diet & daily
the onset of hunger
6. Promoting absorption of fat-soluble
vitamins A,D,E,K.
7. Providing a structural component of cell
membranes, digestive secretions, &
hormones.
8. Insulating & controlling body
temperature in the form of body fat.
9. Protecting body organs.
Essential Fatty Acids
A. Linoleic Acid or Omega- 6 fatty acid =
found in vegetables and seed oils are forms
of polyunsaturated fatty acids.
B. Alpha-Linolenic Acid or Omega-3 fatty acid
= found in fatty fish, walnuts, flaxseed &
canola oil & are another forms of
polyunsaturated fat, sometimes called Highly
unsaturated fatty acid.
 The specific name for omega 3 fatty acid are
eicosapentaenoic acid (EPA) and
docosahexaenoic acid (DHA).
 Fish from cold water regions are high in this
kind highly unsaturated fat.
Purpose of Essential Fatty Acids
1. Maintenance of functioning
2. Integrity of cellular membrane
3. Cellular membrane fluidity & enzyme
acitivity
4. Serve as carriers & membranes
receptors
Food Sources:
A. Visible fats – lard, butter, margarine,
shortenings, salad oils, visible fat of
meat.
B. Invisible fats are those available in milk,
cheese, eggs, nut, & meat.
High in Saturated Fatty Acids
• Whole milk, cream, ice cream, cheese
made from whole milk, egg yolk.
• Medium fat of fatty meats; beef, lamb,
pork, ham.
• Bacon, butter, coconut oil, lamb fat, lard,
regular margarine, salt pork,
hydrogenated shortenings.
• Chocolate, chocolate candy, cakes,
cookies, pies, rich pudding.
 Bad Fat - SATURATED FATS
 Bacon
 Butter
 Coconut, grated*
 Coconut cream*
 Coconut oil*
 Cream cheese
 Latik*
 Margarine
 Shortening or lard
 Sour cream
 Sitsaron
 Whipping cream
 Kropeck
High in Polyunsaturated Fatty
Acids
• Vegetable oils, corn, cotton seed,
soybeans, sesame, sunflower.
• Salad dressings made from the above
oils; mayonnaise, french dressings &
others.
• Special margarine; liquid oil listed first on
label
• Fatty fish; salmon, tuna, herring
 Sesame

Tuna safflower
Good Fat - PUFA
• Mayonnaise • Salad dressing
Regular Regular
Reduced-fat Reduced fat
• Walnut • Seeds
• Oil Pumpkin(buto
ng kalabasa),
Corn,
sunflower
safflower,
soybean,
sunflower)
Increase omega-3 FA intake

• Eat fish at least 2x a week

Recommendations
 Reduce intake of saturated fatty acids, trans
fatty acids and other cholesterol-raising fatty
acids (<10% of energy intake)
 Cholesterol should be < 300mg/day
 Substitute a low-fat, high carbohydrate diet for
a high-saturated fat diet
 If obese, fat consumption should be <15% of
the total caloric intake.
 Use monounsaturated fat instead of saturated
fat; n-3 polyunsaturated fat / omega-3 fatty
acids is recommended (10% of energy intake)

26
How will you derive calories from
FAT?
• 25 to 35% Calories from the Total
Caloric requirement

Protein- 20%
TCR: 1600 Kcal x 25%
Calories per
gram of Fat
= 1600 kcal x .25
= 400 kcal / 9 kcal/g
= 45 grams Fat
Health Effects of Lipids
1. Heart Disease – elevated blood
cholesterol in the major risk factor for
cardiovascular diseases.
2. Cancer
3. Obesity
Effects of various kinds of Fats on
Blood Lipids
Type of Fat Sources Effects on Bld.Lipids
Saturated Fat Beef, butter, Increase total cholesterol
cheese, Increase LDL-cholesterol
chocolate, cocoa
butter, coconut
oil, cream, lard,
palm oil, stick
margarine,
hydrogenated
oils, shortening,
whole milk.
Type of Fat Source Effects of Bld.Lipids
Polyunsaturated Almonds, corn oil If used to replace saturated
Fat cottonseed oil, fish, fat in the diet,
liquid/soft polyunsaturated fat may:
margarine, Decrease total cholesterol,
mayonnaise, Decrease LDL-cholesterol
pecans, sesame oil, Decrease HDL-cholesterol
soybean oil,
sunflower oil,
walnuts
Types of Fat Sources Effects on Bld.Lipids
Monounsaturated Avocados, If used to replaced saturated
Fat canola oil, fat in the diet,
cashews, olive monounsaturated fat may:
oil, olives, Decrease total cholesterol
peanut butter, Decrease LDL-cholesterol
peanut oil, without decreasing HDL-
peanuts, poultry cholesterol
Types of Fat Sources Effects on Bld.Lipids
Omega-3 Fat Canola oil, ocean If used to replace saturated
fish (salmon, tuna, fat in the diet, omega-3 fat
mackerel), may:
shellfish, some Decrease total cholesterol
veg.(spinach, Decrease LDL-cholesterol
broccoli, lettuce)
soy foods, Increase HDL-cholesterol
walnuts, wheat Decrease triglycerides
germ
Types of Fat Sources Effects on Bld.Lipids
Trans Fat Margarine (hard Increase total cholesterol
stick), cake, Increase LDL-cholesterol
cookies, chips,
doughnots, peanut
butter
(hydrogenated)
crackers, meat &
dairy products,
shortening
How much is 1 serving….
1 teaspoon oil

= 5 grams of fat
= 45 Calories
 FAT
COUNTING
 RICE and SUBSTITUTES

• 1 Serving = 5gms of Fat

• 1 Serving = 8gms of Fat
• 1 Serving = 10gms of Fat
• 1 Serving = 15gms of Fat
 RICE and SUBSTITUTES
1 Serving = 5gms of Fat
• Fried Rice . . . . . 1 cup
• Bihon Guisado . . 1 cup
• Sotanghon Guisado . . . .
1 cup
• Canton/Miki (uncooked) .
1 cup
• Fried Camote . . 4 slices
• Fried Saba . . . . 1 piece
• Kababayan . . . . . 2 pieces
• Kamatsile . . . . . . 6 pieces
• Mamon . . . . . . . . 2 pieces
• Mongo bread . . 1 slice
• Butse . . . . . . . . . 1 piece
• Hopia . . . . . . . . . 1 piece
• Hot Cake . . . . . . 1 piece
• Cake, without icing . . . .
1 slice
• Popcorn . . . . . . . 2 cups
• Spanish Bread . .1 piece
• Spaghetti sauce . ½ cup
• Waffle . . . . . . . .1 square
 RICE and SUBSTITUTES
1 Serving = 8gms of Fat
• Cornik . . . . . . . . . . . . . . . . . ½ cup
• French Fries . . . . . . . . . . . 1 cup
• Instant Noodles . . . . . . . . ½ pack
• Skyflakes . . . . . . . . . . . . . . 4 pieces
 RICE and SUBSTITUTES
1 Serving = 10 gms of Fat

• Doughnut, plain (no sugar) . . . . . . ½ piece

• Ice cream, plain . . . . . . . . . . . . . . .½ cup
• Tortilla chips . . . . . . . . . . . . . . . . .6 small
pieces
RICE and SUBSTITUTES
1 Serving = 15gms of Fat

• Corn Chips . . . . . . . . . . . . 1 and 1/3 cups

• Empanada . . . . . . . . . . . . 1 small
• Sunflower biscuit . . . . . . 9 pieces
• Croissant, plain . . . . . . . . 1 piece
• Potato chips . . . . . . . . . . . 1 and ½ cups
• Muffin . . . . . . . . . . . . . . . . 1 piece
MILK
Whole Milk or Full Cream Milk
1 Serving = 10gms of Fat
• Evaporated Milk . . . . . . . . . . . . . ½ cup
• Carabao’s Milk, fresh . . . . . . . . . 1 cup
• Cow’s Milk, fresh . . . . . . . . . . . . 1 cup
• Powdered Milk . . . . . . . . . . . . . . ¼ cup or
4 level Tablespoon
MILK
Low Fat Milk
1 Serving = 5gms of Fat

• Powdered Milk . . . . . . . . . . . . . ¼
cup or 4 level
Tablespoon
• Lite Low Fat Milk . . . . . . . . . . . 1 tetra
brick
• Plain low-fat yogurt . . . . . . . . . ¾ cup
MILK
Non-Fat Milk
1 Serving = 0gms of Fat

• Non-Fat Milk, liquid . . . . . . . . . . . .1 cup

• Non-Fat Milk, powder . . . . . . . . . . 1 cup
• Plain nonfat yogurt . . . . . . . . . . . . .½
cup
 MEAT AND FISH
Low Fat Meat and Fish
1 Serving – 1gm of Fat
• Lean Beef, Carabeef, Pork . 1
matchbox size
• Ostrich . . . . . . . . . . . . . . . . . 1 matchbox
size
• Turkey . . . . . . . . . . . . . . . . . 1 matchbox
size
• Chicken leg . . . . . . . . . . . . . . 1 small
• Chicken breast (pitso) . . . . 1 matchbox
size
MEAT AND FISH
Low Fat Meat and Fish
1 Serving – 1gm of Fat
• Fish
– A. Large variety . . . . . . . . . . . 1 slice
• Bakoko, bangus, dalag, labahita, lapu-
lapu, etc.
– B. Medium variety . . . . . . . . . 1 piece
• Hasa-hasa, dalagang bukid, galunggong,
hito
– C. Small Variety . . . . . . . . . . . 2 pieces
– Asohos, ayungin, sapsap, tilapya, tamban,
MEAT AND FISH
Medium Fat Meat and Fish
1 Serving – 5gm of Fat

• Beef: (Ground beef, meat loaf, corned beef, Ribs

trimmed of fat)
• Pork: (Top loin, pork chop, Boston butt, cutlet)
• Lamb: (Rib roast, ground)
• Poultry: (Chicken (dark meat, with skin), ground
turkey, or
• ground chicken, fried chicken (with skin)
• Fish: Any fried fish product
• Cheese: with 5 grams or less of fat per oz
• Feta, Mozzarella. . . . . . . . . . . 2 tablespoons
MEAT AND FISH
Medium Fat Meat and Fish
1 Serving – 5gm of Fat

• Century egg . . . . . . . . . . . . . . . . . . . . 1 piece

• Soy milk. . . . . . . . . . . . . . . . . . . .. . 1 cup
• Tofu . . . . . . . . . . . . . . . . . . . . . . ½ cup or 4
oz
• Tokwa . . . . . . . . . . . . . . . . . . . . . . . . . 1
piece
• Taho . . . . . . . . . . . . . . . . . . . . . . 2 and ¾
cups
 MEAT AND FISH
Medium Fat Meat and Fish
1 Serving – 5gm of Fat
• Pork: (Spareribs, ground pork, pork sausage)
• Cheese: . . . . . . . . . . . . . . . . . . . . . .1 matchbox size
• Cheddar cheese . . . . . . . . . . . . . . 1 slice
• Cheese, native (kesong puti) . . . . . 2 slices
• Cheese, spread (chiz whiz) . . . . . . 4 tablespoons
Other:
• Processed sandwich meats with 8 grams or less of fat per
oz, such as bologna, pimiento loaf, salami 2 – 3 slices
• Longanisa, chorizo style . . . . . . . . 1 piece
• Spam . . . . . . . . . . . . . . . . . . . . . . . . 2 slices
• Vienna sausage . . . . . . . . . . . . . . . . 4 pieces
• Bacon . . . . . . . . . . . . . . . . . . . . . . 3 slices
• Tongue (dila)- pork, beef . . . . . . ¾ cup
MEAT AND FISH
High Fat Meat and Fish
1 Serving – 8gm of Fat

Count as 1 High Fat Meat plus 1 fat

exchange:
• Hotdog . . . . . . . . . . . . . . . . . . . . . 1 and ½
pcs
• Peanut butter . . . . . . . . . . . . . . . . 2
tbsp
• Peanut, dry roasted . . . . . . . . . . . 1/3
cup
 Recommended Dietary Allowance
• In the Phils.it is suggested at least 20% of
total caloric allowance be supplied by
dietary fat.
• A higher level is recommended for children,
adolescent & active adults.
• A diet low in both saturated fatty acids and
trans fatty acids should be promoted.