FATSTell some functions fat serves in foodsGive tips for cooking with fatsTell how to choose healthful fats

I. Functions fat serves in foods.

Fats in foods can be oils or solid fats.

Oils, butter and shortenings are almost all

fat…

but many other foods are very high in fat.

Why do we eat so much fat, when we know fat is linked to health

problems?

Fats have a HUGE impact on the way our foods taste and

feel!

Here are some of the functions fats serve in the foods we cook and eat.

1. FlavorFat tastes good! We often add it to foods, or cook foods in

fat, to add flavor.

2. TenderizingFats SHORTEN the gluten strands in baked goods, making them tender and flakey.

The tender crumbs of a cake, or the flakiness of a pie crust come from the fat.

This food is called shorteningbecause it helps shorten gluten

strands to make foods tender, but other fats can also shorten foods.

3. Heat TransferIf you’re frying or sauteeing, you’re cooking in fat. If you’re deep fat frying, you’re cooking in a LOT

of fat. Fats transfer heat well because they can get much hotter than water (375oF is typical for deep- fat frying,

compared to 212oF for boiling water). Cooking in fat also gives food a crunchy, golden exterior and an interesting flavor. (Think of the difference between a French fry and a boiled potato.)

4. LubricationFat helps keep foods from sticking.

5. AerationFat can form a bubble around a gas, holding in air, as in creaming cookie dough, or

making whipped cream.

6. Provide Nutrition

Fats have twice as many calories per gram as

carbs or protein. (Not usually good news for well-fed Americans!)

Fats also provide essential fatty acids and are

important for delivering fat soluble vitamins such

as Vitamins A, E, D, and K.

With your partner, name at least 5

functions fats have in foods.

II. Using fats

1. Fats can go “rancid.”Oxidation causes changes that spoil fats, giving them unpleasant flavors. Different foods have different“rancid” flavors. Here are ways to help:

Don’t buy more than you can use up before it goes rancid.

(Oils go rancid even more quickly than solid fats.)

Heat and light can speed up oxidation, so keep fats in a cool, dark place.

Many fats can be stored at room temperature.

Refrigeration can increase storage life.

Keep packages well sealed to keep out air.

If you can’t reseal the package, keep air out

the best you can.

2. Fats can pick up flavors from other foods. Help prevent that

by sealing foods, and by not putting fats near things with

strong flavors.

3. Hot fats can cause

burns and fires.

To prevent splatters, be sure food is dry before putting it into fat.

OR

Never leave hot oil

unwatched.

Control heat carefully. Too-hot oil can ignite.

NEVER put water on a grease fire!

(Effect of 1 cup of water on grease fire)

To put out a grease fire, smother it with a lid, baking soda, salt or a

fire extinguisher.

Clean up grease spills on the stove or in the oven.

Tell 3 possible problems when cooking with fats, and tell how to handle them.

III.Making

fat choices for good health:

Fats are classified by their physical state at room temperature.

“Fats” are solid at room temperature.

“Oils” are liquid at room temperature.

Oils generally come from plants and are usually unsaturated.

Unsaturated oils have just as many calories as saturated fats. (9 calories per gram)

But they are far less likely to clog your arteries and cause

heart problems.

A third kind of fat istransfat.

Trans fat is created when hydrogen is bubbled into unsaturated fat, making it more solid, and less likely to go rancid. Trans fat is also called hydrogenated oil.

Saturated fat raises your cholesterol, clogging arteries.Even worse, trans fat raises bad cholesterol, and

lowers good cholesterol.

LDL Low Density Lipoprotein

(Lousy)

“Bad Cholesterol”dumps itselfin your arteries,causingbuild-up.

“Good Cholesterol helps keep arteries clean.

HDLHigh Density Lipoprotein

(Helpful)

Trans fats are so bad for your heart, that USDA recommends that you completely

avoid them. Check labels.

King county and many other locations have banned restaurants from serving

foods with added trans fats.

And as of Nov. 2014 the FDA has issued a Federal Register notice with its preliminary determination that PHOs (Partially Hydrogenated Oils) are no longer "generally recognized as safe," or GRAS, for short. If this preliminary determination is finalized, then PHOs would become food additives subject to premarket approval by FDA. Foods containing unapproved food additives are considered adulterated under U.S. law, meaning they cannot legally be sold.

Tell why saturated fats are bad for your heart/arteries,

and why trans fats are especially bad for your

heart/arteries.

Here is advice about fats

from Dietary Guidelines for

Americans:

Maintain calorie balance over time to manage weight.

Remember that fats are very high in calories.

To lower risk for heart disease, cut back on foods containing saturated fats; avoid trans fats.

Use oils to replace solid fatswhere possible.

(Still use in small amounts due to concentrated calories.)

Choose fat-free or low-fat dairy foods.These label terms qualify:Non-fat Fat-free SkimLow fat 1%

These DON’T:Milk (no description) Whole milkReduced fat 2%

Choose seafood in place of some meat and poultry.

Seafoods are high in especially healthful fats

called omega-3 fatty acids. Eat

8 ounces (2 servings) per week.

Limit fatty meats, fried foods, cakes, and cookies.

Use less fat in cooking.

Discuss at least 5 recommendations

Dietary Guidelines for Americans give that are

related to fat.

Did you meet our learning targets:

Tell some functions fat serves in foodsGive tips for cooking with fatsTell how to choose healthful fats