Year 9. Healthy fats healthy heart

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1 Name Form Year 9 Healthy fats healthy heart At the end of this unit you should be able to Explain why our bodies need fat for healthy living. Classify fats as plant or animal, and as saturated or polyunsaturated. Understand the dangers of too much fat in the diet. Be aware of current dietary guidelines concerning fat. Understand Cholesterol and Coronary Heart Disease. Identify foods that are high in fat. Explain how some foods high in fat may be replaced by similar foods that have lower fat content.

2 FAT Why do we need fat? We need fat in our diet for our bodies to function properly and to keep us healthy. The functions of fat. Fat gives us ENERGY. Fat keeps us WARM by forming an insulating layer under the skin. Fat PROTECTS our delicate body organs, such as our kidneys. Fat contains VITAMIN A and VITAMIN D. Vitamin A for healthy skin, eyes and the growth of bones. Vitamin D for healthy bones and teeth. It prevents the disease called Rickets and helps the absorption of the mineral Calcium. Why else do we like foods that are high in fat?

3 THE SOURCES OF FATS Fats may come from either PLANT or ANIMAL foods. 1. Animal Fat Animal fat comes from the MEAT or MILK of animals. e.g. From the meat comes - Duck /Goose fat, From the milk comes - Butter or cream Fats that come from animals are solid at room temperature. They provide saturated fat. 2. Plant Fat Plant fat or oils come from the Seeds, Nuts and Fruit of certain plants. From seeds comes: Maize, Sesame and sunflower Oils. From nuts comes: Groundnut Oil (peanuts) From fruits come: Olive oil (olives) Fats that come from Plants are also called Oils. Oils are liquid at room temperature. Oils provide Unsaturated fats. The Classification of Fats Fats are divided into two groups: o SATURATED fats mainly from animal sources o UNSATURATED fats mainly from plant sources

4 FAT AND DISEASE Too much fat in the diet can cause OBESITY. (Obesity is when a person is 20% over their recommended weight for their height) Too much saturated fat in the diet is linked with Coronary Heart Disease (C.H.D.) and can raise cholesterol levels. Saturated fats Dietary guidelines for healthy living recommend that we cut down on all the types of fat in our diet. Where possible we should replace Saturated fats with Unsaturated fats. An adult is advised to eat a maximum of 70g of fat per day. (of that 20g or less is advised to be saturated fat) Why do we need to cut down on Saturated fat? Too much saturated fat raises the levels of cholesterol in our blood, this increases the risk of Coronary Heart Disease. Why is Unsaturated fat important? Unsaturated fat is sometimes called essential fat because it contains chemical building blocks, which are used to help the body grow and develop. Unsaturated fats can reduce the amount of cholesterol in the blood and thus help prevent C.H.D. Coronary Heart Disease (C.H.D.) and Cholesterol Coronary heart disease is the most common cause of death by disease in the western world. It is caused by a build up of Cholesterol in the arteries (the arteries carry blood from the heart to the rest of the body). Cholesterol is a fatty substance found in the blood. Cholesterol is found in foods of animal origin. The cholesterol in the blood clings to the artery walls, this causes the arteries to become blocked and the flow of blood is restricted. The heart must then work even harder to pump blood through the blocked arteries, this leads to C.H.D.

5 Coronary heart disease can occur when the small arteries that supply blood to the heart become blocked by a build up of fatty deposits. This causes the opening in the arteries to become narrow. When the arteries become partially or totally blocked, the heart has to work much harder to pump blood around the body. If the arteries become totally blocked blood cannot flow to the heart and this can result in a heart attack. It is not only too much fatty foods in the diet that may lead to a heart disease. Complete in the heart gram with other factors which seem to contribute to heart disease?

6 HOW TO FIND FAT ON THE LABEL The Government controls the labelling of foods. Most pre packed food has to be labelled. The lists of ingredients are shown in descending order of weight. This means that the ingredient which weighs most appears most at top of the list. Study the label above. Write down the types of fat and amount per serving.

7 FOOD TABLES Amount of FAT (to the nearest 100g of food) Food Fat (g) Food Fat (g) Boiled egg 11 Boiled potatoes 0 Whole milk 4 Chipped potatoes 11 Semi-skimmed milk 2 Potato crisps 36 Skimmed milk 0 Boiled spaghetti 0 Edam cheese 23 Wholemeal bread 3 Cottage cheese 4 Wholemeal roll 3 Cheddar cheese 34 Baked beans 1 Baked cod 1 Processed peas 0 Fish fingers (oven baked) 13 Roasted peanuts 49 Roasted chicken(meat and skin) 14 Fresh coconut 36 Roast chicken (meat) 5 Low fat spread 41 Stewed mince beef 15 Soft margarine 81 Grilled lamb chop 23 Butter 82 Roast breast of lamb 37 Vegetable oil 100 Grilled bacon 35 Mayonnaise 79 Grilled pork chop 19 Double cream 48 Roast pork 20 Single cream 21 Corned beef 12 Scones 15 Sausage roll 36 Victoria sponge 27 Boiled ham 5 Custard cream biscuits 26 Tea (no milk) 0 Ryvita 2 Orange juice 0 Water biscuits 13 Tomato soup(heinz) 3 Honey 0 Salad cream 27 Toffee 17 Sultanas 0 Mars bar 19 Apples 0 Sweetcorn 1 Banana 0 Carrots 0 Oranges 0 Onions 0

8 Fat and hidden fat Using the food tables, work out the amount of fat to the nearest gram in the following foods. Food Amount of fat Food Amount of fat 100g grilled pork chop 50g cheddar cheese 50g wholemeal bread 150g chips 50g scone 200g toffee 100g roast chicken (meat and skin) 50g victoria sponge 25g crisps 10g salad cream 200g whole milk 60g apple 40g cottage cheese 100g sweetcorn 200g mars bar 50g roasted peanuts 200g semi-skimmed milk 50g grilled bacon 150g double cream 100g baked beans 25g edam cheese 150g baked cod

9 CORONARY HEART DISEASE Use page 15 in the KS3 Home Economics text book to complete.

10 Questions 1. Complete the following sentences: Oil comes from and are at room temperature. Fats come from and are at room temperature. 2. Name the two vitamins in margarine and butter. _ 3. You cannot always see the fat you are eating, especially if it is hidden in foods. List SIX foods where fat is hidden or invisible. 4. From the food list below suggest what alternatives you could use to cut down on saturated fat. HIGH FAT FOOD Cheddar cheese Full cream milk Cream Fatty red meat Butter and margarine Cakes, biscuits, puddings Fried foods Chips, roast potatoes LOW FAT ALTERNATIVE 5. Will you cut down on your fat intake since learning more about fat? If yes say how you might do this.

11 Taste Comparison between full fat and low fat products Appearance It looked: Taste It tasted: Texture The texture is: Appearance It looked: Taste It tasted: Texture The texture is: Which one is the low fat biscuit? Biscuit A Biscuit B WORD BANK Appearance colourful dull dry moist dark pale Aroma smoky fishy oniony garlicky fruity spicy Taste sweet salty smoky herby spicy sweet Texture crunchy slimy smooth hard soft sticky