What are the sources of fats and oils?
There are 2 types of sources:
Animals sources and Plants sources.
Animal sources example: milk, chicken, meat, cheese, fish, butter.
Plant sources example: nuts, oils, peanuts, corn, peas, fruit.
Can we see fat in food?
Visible fat: can be seen. Fat around meat.
Invisible fat: can't be seen. Example: nuts, peanuts, cakes...
Hidden fat: many fat because in cakes there are many things like cream, chocolate....
How are fats CLASSIFIED?
There are 2 types of fats: Saturated and Unsaturated.
Unsaturated is divided by 2: Mono unsaturated fats. And Poly unsaturated fats.
Saturated fats:
The BAD fat is found in animal sources such as meat, butter, lard, cream and cheese. The chain of fatty acids is FULL (saturated).
Unsaturated fat:
The GOOD fat is found in plant sources such as seeds, nuts, plants oils and beans. The chain of fatty acids is NOT FULL (unsaturated).
Mono unsaturated fats are found in most animal and plant fats and oils, especially olive oil.
Poly unsaturated fats are found in vegetable seeds and oily fish such as salmon.
Eat less SATURATED FAT. Choose unsaturated, poly unsaturated and mono unsaturated fats instead!
The Nature of Fats and Oils
Fats and Oils have the same basic chemical structure, but their physical appearances differ at normal temperature.
Fats are solid at room temperature. Normally they contain saturated fats from animal sources.
Oils are liquid at room temperature. Usually they do not contain saturated fatty acids and come from plant sources, except fish oils as they are found naturally in fish.
Do we need fat in the diet? What are the FUNCTIONS of fat?
We need fat because:
• It supplies us with a concentrated source of Energy
• It is needed for the Structure of all body cells
• Body fat is stored under the skin and helps keep us Warmth.
• Fat is stored around the MAJOR Organs where it helps to protect them from damage
• Fat provides texture and flavour to food and helps to make it palatable
• Fat provides a source of FAT SOLUBLE VITAMINS A,D,E and K
• Foods containing fat provide a feeling of FULLNESS after a meal, as fat digestion is slow.
How much fat do we need?
The Recommended Dietary Allowance (RDA) of total fat is: 30% of total energy intake
Only 10% of this energy should come from SATURATED FATS!
YOU ARE READING
home economics notes. Book 1
General FictionI'm a teenage girl from Malta. I had home economics and I was really good in it. I have many notes so I want to share them with you. to pass your exams or tests.
