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Increased risk of heart disease
Weight gain

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lack of dietary polyunsaturated fatty acids leads to changes such as rough, scaly skin, dermatitis and reduced growth.

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Fats are important for good health and proper functioning of the body. They are a source of energy, essential fats and enhance the absorption of fat soluble vitamins. However, too much fat and/or the wrong type of fat may negatively affect our health. Fats also give foods a particular texture, appearance and flavour.

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- Corn chips, potato crisps
- Nuts, peanut butter
- Fried fast food (hot chips, fries, nuggets, calamari rings)
- Sausages, devon, salami
- Hamburgers, pizza, meat pies, sausage rolls
- Gravy, rich sauces, cheese, cream cheese
- Muffins, pastries, donuts, biscuits, chocolate

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A, D, K & E

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Unsaturated Fats have  double bonds at there carbon atoms.

Unsaturated fats are an integral part of a healthy diet and tend to be liquid at room temperature.
The two types of Unsaturated Fats are;
1: Polyunsaturated Fats (Omega 3) and;
2: Monounsaturated Fats (olive oil / canola oil)

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- Oils
- Margarine
- Cream, sour cream
- Coconut cream, coconut milk
- Fat around meat
- Skin on chicken
- Butter

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Oils have the highest level of energy.

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Invisible fats are found in baked goods, nuts, peanut butter, processed meats and deep-fried foods such as potato chips.

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Saturated Fats have single bonds between carbon atoms.

These fats are observed to be usually solid at room temperature.  Saturated fats consumption have been linked to higher CVD risk, higher cholesterol and hyper tension.

Foods like butter, palm and coconut oils, cheese, and red meat have high amounts of saturated fat

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Fat can is used as a precursor for a lot of hormones such as androgens, estrogens.

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The fats and oils, which include salad and cooking oils, butter, margarine and cream, are referred to as visible fats because they are easily seen and identified. We add these to our foods through cooking, they can be best observed before cooking commences.

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lipids

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Avocado, olives, nuts, seeds, coconut, palm oil

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VISIBLE FATS:
— We add these to our foods, add them to our cooking or find them no our food before  they are cooked.
— Easi to limit intake or remove from diet.

INVISIBLE FATS:
— Contained within a prepackaged or pre-prepared food (butter), we eat without thinking about it.
— Difficult to reduce intake without avoiding the food or eating very small portions.

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- Protecting internal organs
- storing unused energy
- Insulation and temperature regulation
- Protecting cells by regulating what enters and leaves

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Meat, fish, milk, butter, cheese

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Good fats:
- Monounsaturated fatty acids
- Polyunsaturated FA

Bad fats:
- Saturated FA
- Trans FA (very bad for you)

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The recommended daily intake (RDI) of fat approximately is 20% to 35% of calories. This is estimated to be between 44 grams to 77 grams of fat per day if you eat 2,000 calories a day.

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3 Fatty Acids
1 Glycerol

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Animal e.g. Meat, fish, milk
Plant e.g. Avocados, nuts, palm oil

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During digestion fats are broken down into fatty acids. These fatty acids then are absorbed into the blood where they give significant energy.

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Saturated fats.

Trans fats.

Monounsaturated fats.

Polyunsaturated fats.