Lesson 16: Fats, Cakes, Cookies, and PiesObjective 1
Though there is much talk about reducing fat in the diet, fat must still be an integral part of human nutrition. Some of us just make fat more integral than it needs to be. Our bodies need fat to store energy, carry vitamins, and cushion internal organs. Fats also carry food flavors and give us a sense of fullness. Remember, fats have more than twice the calories per gram than either carbohydrates or proteins. Fat has nine calories per gram, while carbohydrates and proteins provide the body with four calories per gram. The most commonly used fats in cooking and baking are butter, margarine, cooking oils, salad dressings, and mayonnaise. In addition to being an ingredient in recipes, fat naturally occurs (often called hidden fat) in a number of previously discussed foods like cheese, whole milk, meat, nuts, and egg yolks. It is recommended that you keep your caloric intake from fat to 30 percent or less of your total caloric intake in any given day. Just be cautious not to get fat intake too low. Remember, your body needs some fat to function. Usually, foods that come from animals are higher in fat than foods that come from plants. However, there are so many lower fat options in milk, cheese, and other animal products that you can still eat your favorite foods and have a low-fat lifestyle. Though all fats supply nine calories of energy per gram, all fats are not the same. Some fats are saturated; some are unsaturated. Some foods high in fat are also high in cholesterol; others are not. Let’s clarify a few confusing terms associated with fat, such as saturated fats, unsaturated fats, trans fat and cholesterol. Doctors believe that health risks like heart disease and hardening of the arteries are due in part to a diet rich in saturated fats, found chiefly in meat and dairy products and hydrogenated fats (oils chemically changed from liquid to solid form.) Often hydrogenated fats have an odd molecular structure that can lead to health concerns. Such fats are called trans fats and should be avoided. Read your labels. These fats are usually solid at room temperature. Saturated fats cause the body to produce excess cholesterol, which can cause the above-listed health hazards. Cholesterol is a type of fat, different from both saturated and unsaturated fats that the body needs for making bile and nerve tissues. Your body naturally makes all the cholesterol it needs, so there is no need to provide it with more via foods high in saturated fats. The type of fat that does less damage to arteries and the heart is unsaturated fat, which is found in vegetable fats and oils. These are usually liquid at room temperature. Include fat in your diet because your body needs it, but make wise choices about the types and amounts of fat you ingest. Reading AssignmentBetty Crocker’s Cookbook:
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