Nutrition for Foodservice and
Culinary Professionals
Chapter 4
Fats and Oils
© 2013 John Wiley & Sons, Inc. All rights reserved.
Learning Objectives
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Define lipids, triglycerides, fats, and oils, and describe the
roles fat plays in food.
Identify foods high and low in fat, and define saturated,
monounsaturated, and polyunsaturated fats and list foods in
which each one is found.
Describe trans fatty acids and give examples of foods in
which they are found.
Identify the two essential fatty acids, list their functions in
the body, and give examples of foods in which they are
found.
Explain what EPA and DHA do in the body, and what foods
they are found in.
Define cholesterol, list three of its functions in the body, and
give examples of foods in which it is found.
© 2013 John Wiley & Sons, Inc. All rights reserved.
Learning Objectives (cont’d)
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List four functions of fat.
Discuss fat digestion, define lipoprotein, and distinguish
between chylomicron, low-density lipoprotein, and highdensity lipoprotein.
State recommendations for dietary intake of fat, saturated fat,
trans fat, monounsaturated fat, polyunsaturated fat, and
cholesterol.
Distinguish between the percentage of fat by weight and the
percentage of kcalories from fat.
Discuss the relationship between fat intake and heart disease
and cancer.
Discuss the nutrition and uses of milk, dairy products, and
eggs on the menu.
Select fats and oils appropriately for cooking and baking.
© 2013 John Wiley & Sons, Inc. All rights reserved.
Introduction to Fats and Oils
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Lipid is the chemical
name for a group of
compounds that
includes:
◦ Fats: Solid at room
temperature
◦ Oils: Liquid at room
temperature
◦ Cholesterol: found in
eggs
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In foods, fat:
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Enhances taste and aroma
Adds crispness to fried foods
Makes meats juicy and tender
Makes baked goods tender
Carries flavors such as in an Indian curry
Provides a smooth texture and creamy
mouthfeel
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Triglycerides
Most of the lipids in foods AND
most of the lipids in the human body
are in the form of:
Triglycerides, which are made up of three fatty
acids
(Tri- means three)
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Types of Triglycerides
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Saturated fat:
A triglyceride in which the maximum number of
hydrogen atoms are attached to every carbon atom—
thus, the fat is “saturated” with hydrogen atoms.
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Monounsaturated fat:
A triglyceride in which most of the fatty acids are
monounsaturated—one fatty acid is missing a pair of
hydrogen atoms in the middle.
 Polyunsaturated fat:
A triglyceride in which most of the fatty acids are
polyunsaturated—several hydrogen atom pairs are
missing.
© 2013 John Wiley & Sons, Inc. All rights reserved.
Triglycerides in Foods
Fats have a “bad boy” reputation that is not
entirely deserved.
 The problem with fats has more to do with the
TYPE of fat you eat rather than the
QUANTITY.
 Most Americans need to replace saturated fat
with monounsaturated and polyunsaturated fat
to decrease heart disease risk.
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© 2013 John Wiley & Sons, Inc. All rights reserved.
Foods with little or no fat
Fruits, vegetables, beans and peas
 Nonfat dairy products,
 Breads, cereals, grains
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Fat in Various Food Groups
Low to No Fat
 Fruits and veggies
(except avocado,
olives, coconuts,
fried veggies)
 Breads, cereal, rice,
pasta, grains (except
croissant, biscuit,
cornbread, granola)
 Dry beans and peas
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Higher in Fat
Fats/oils/condiments
Meat/poultry/fish:
Chicken w/o skin and
many fish are quite
low in fat. Eggs.
Dairy: Regular dairy
foods are high in fat.
Nuts and seeds
You can’t see most of the fat you get in the foods you eat.
All food fats contain a mixture of saturated and unsaturated fat.
© 2013 John Wiley & Sons, Inc. All rights reserved.
Foods High in Saturated Fat
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Mostly animals foods
◦ Beef, pork (sausage, franks,
bacon)
◦ Grains-based desserts such as
cookies (made with fat and
eggs
◦ Whole milk and dairy products
made with whole milk such as
many cheeses and ice cream
◦ French fries and other fried
foods
◦ Eggs, poultry skin
◦ Also tropical oils: coconut,
palm kernel, and palm oils
These fats contribute to heart disease.
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Foods High in Monounsaturated Fat
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Olive oil
Canola oil
Safflower oil
Sesame oil
Avocado
Nuts and seeds
Peanut butter
Tofu
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Foods High in Polyunsaturated Fat
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Corn oil
Soybean oil
Sunflower oil
Nuts and seeds
Fatty fish
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Trans Fats
Occur naturally at low levels in meat and dairy
 Keep your intake as low as possible.
 Trans fats are created when vegetable oils
undergo hydrogenation
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Hydrogenation
Vegetable
Oils
Hydrogenation
Shortening
Margarine
Hydrogenation produces trans fatty acids, and
also changes some unsaturated fatty acids to
saturated fatty acids.
 Hydrogenation helps products stay fresh longer
and gives them a higher smoking point and
makes them spreadable
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© 2013 John Wiley & Sons, Inc. All rights reserved.
What foods contain trans fats?
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Trans fats can be found in some:
◦ Fried foods like french fries and doughnuts
◦ Baked goods including pastries and cookies
◦ Pie crusts and biscuits
◦ Ready-made frosting
◦ Microwave popcorn
◦ Stick margarines and shortenings
Use the Nutrition Facts label—
trans fat must be listed.
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Essential Fatty Acids
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The body can make all of the fatty acids that it
needs except for two:
◦ Linoleic acid (omega-6 fatty acid)
◦ Alpha-linolenic acid (ALA) (omega-3 fatty
acid)
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Foods with Linoleic Acid (omega-6)
Vegetable oils such as:
◦ soybean
◦ corn
◦ sunflower
 Margarine and salad dressings with vegetable
oils
 Whole grains and vegetables also supply some
linoleic acid (and ALA)
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© 2013 John Wiley & Sons, Inc. All rights reserved.
Foods with ALA (omega-3)
Several vegetable oils:
◦ Canola
◦ Flaxseed
◦ Walnut
 Walnuts
 Ground flaxseed
 Soy products
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Functions of Essential Fatty Acids
(Linoleic acid and alpha-linolenic acid)
Part of cell membranes
 Play a role in the proper functioning of the
immune system
 Vital to normal growth and cognitive
development in infants and children
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There are two more omega-3 fatty
acids that are heart healthy:
Docosahexaenoic acid (DHA)
 Eicosapentaenoic acid (EPA)
 Soon there will likely be DRIs for DHA and
EPA.
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© 2013 John Wiley & Sons, Inc. All rights reserved.
Foods with DHA and EPA
Fatty fish such as:
◦ Salmon, mackerel,
sardines, halibut,
bluefish, trout, tuna
 Lean fish (such as
haddock, cod,
flounder) contain
only small amounts
of DHA and EPA
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The fatty fish are excellent sources of DHA & EPA.
ALA is found in flaxseeds, flaxseed oil, walnut oil, canola oil, and walnuts.
© 2013 John Wiley & Sons, Inc. All rights reserved.
Functions of DHA and EPA
DHA is important for proper brain and eye
development during pregnancy and infancy.
 DHA and EPA are excellent for keeping your
heart healthy. They:
◦ Reduce blood pressure
◦ Reduce heart rate
◦ Reduce blood triglyceride levels
◦ Reduce blood clots (which can start heart
attacks)
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© 2013 John Wiley & Sons, Inc. All rights reserved.
Most Americans get PLENTY of omega-6
fatty acids—but NOT enough omega-3s.
So…
 Eat about 8 ounces per week of a variety of
seafood to provide an average of 250 mg per
day of EPA and DHA.
Taking in at least 250 mg per day of
EPA and DHA is associated with
preventing deaths from heart
disease and heart disease itself.
© 2013 John Wiley & Sons, Inc. All rights reserved.
Mercury
Nearly all fish and shellfish contain traces of
mercury.
 This is a concern for pregnant women, women
who may become pregnant, nursing mothers,
and young children who need to avoid certain
fish.
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Recommendations for selecting fish or
shellfish for women and young children
Do not eat shark, swordfish, king mackerel, or
tilefish.
 Eat up to 12 ounces a week of a variety of fish
and shellfish that are lower in mercury, such as
shrimp, canned light tuna, salmon, pollock, and
catfish.
 Check local advisories about the safety of
locally caught fish. If no advice is available, eat
up to 6 ounces of fish from local waters but
don’t eat any other fish that week.
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© 2013 John Wiley & Sons, Inc. All rights reserved.
Cholesterol
Cholesterol is a soft waxy substances found only
in animal foods.
 Cholesterol is needed to maintain cell
membranes and is in every cell in your body.
 Cholesterol is needed to make:
◦ Bile acids
◦ Many hormones such as estrogen, cortisone
◦ Vitamin D
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© 2013 John Wiley & Sons, Inc. All rights reserved.
Cholesterol is only in animal foods:
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Egg yolks
Meat
Poultry
Milk and milk
products (it is lower
in lower-fat and
nonfat products)
Fish (shrimp is
higher than other Eggs, meat, and whole milk provide
most of the cholesterol we eat (and
fish)
these are high in saturated fat too).
© 2013 John Wiley & Sons, Inc. All rights reserved.
Cholesterol
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The body makes some cholesterol daily.
Recommended intake from food: limit to 300
mg daily—about 4 oz. of meat, poultry, or fish
contain 100 mg cholesterol.
One egg has 186 mg.
Men tend to take in more cholesterol than
recommended.
Cholesterol in your blood builds up in your
arteries and is a risk factor for heart disease.
© 2013 John Wiley & Sons, Inc. All rights reserved.
Functions of Lipids
About 13 to 30 percent of your weight is fat.
 Fat is part of all the cells in your body—
provides energy (9 kcal/gram).
 Fat under the skin provides:
◦ Insulation—maintains body temperature
◦ Cushion—keeps critical organs safe
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Fat cell = Adipose cell
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Functions
Fat is an important part of all cell membranes.
 Fat transports fat-soluble vitamins in body.
 Certain fat-containing foods provide the body
with the essential fatty acids—needed for
normal growth and development, immune
system, and maintain cell membranes.
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Digestion, Absorption, and
Metabolism
Fats are hard for the body to digest and absorb
because triglycerides and water don’t mix.
 Minimal digestion of fats occurs before they
reach the small intestine.
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Digestion and Absorption
When fats reach the small intestine, the
gallbladder releases bile into the intestine.
 Bile acids emulsify fat—split fat into small
pieces—to allow enzymes to break down
triglycerides into its fatty acids.
 Then the fatty acids are absorbed into the
intestinal wall, where triglycerides are reformed.
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Lipoprotein
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Lipoproteins contain varying amounts of:
◦ Fats
Lipoproteins carry
triglycerides around the body
◦ Protein
because their protein and
phospholipids make them
◦ Cholesterol
water soluble.
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A lipoprotein called a chylomicron carries
mostly triglycerides and some cholesterol from
the intestine to the body’s cells.
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Other Lipoproteins
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These lipoproteins are responsible for carrying
cholesterol around the body.
◦ Low-density lipoprotein (LDL)—carries
cholesterol to the body’s cells, called the
“bad” cholesterol because the higher the level
in your blood, the greater your risk for heart
disease.
◦ High-density lipoprotein (HDL)—“good
cholesterol”—picks up cholesterol from the
cells and takes it to the liver for removal.
© 2013 John Wiley & Sons, Inc. All rights reserved.
Dietary Recommendations
Acceptable Macronutrient Distribution Ranges
◦ Over 18 years old 20 to 35 percent of
kcalories
 Americans tend to eat too much saturated and
trans fat and not enough omega-3s
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Dietary Recommendations
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Consume less than 10 percent of kcalories from
saturated fat by replacing it with mono- and
polyunsaturated fat.
Consume less than 300 mg/day of cholesterol.
Keep trans fatty acid consumption as low as
possible by limiting synthetic sources.
Replace protein foods that are high in saturated
fats with choices lower in solid fat.
Use oils to replace solid fats when possible.
© 2013 John Wiley & Sons, Inc. All rights reserved.
What does 96% fat free mean?
96 percent of the weight is lean or without fat.
 Only 4 percent of its weight is actually fat.
 It does not tell you anything about how many
kcalories it has.
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Percent of Kcalories from Fat
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Percentage of
kcalories from fat
tells you what
percent of the total
kcalories come from
fat.
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Fats and Health
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Heart Disease
◦ Number one killer for
US men and women.
◦ Many Americans have
high blood cholesterol
and high blood pressure.
◦ Too much circulating
cholesterol builds up in
the walls of the
arteries—especially the
heart’s arteries—which
leads to plaque
accumulation.
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Heart Attack and Stroke
Heart attack occurs when the flow of blood to a
section of the heart muscle suddenly becomes
blocked.
 Stroke occurs when the blood supply to part of
the brain is cut off.
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If deprived of blood for more
than a few minutes, parts of the
heart and brain can die.
© 2013 John Wiley & Sons, Inc. All rights reserved.
Cholesterol and Heart Disease
The main source of cholesterol buildup in the
arteries is LDL
 The primary way in which LDL cholesterol
levels become too high is through eating too
much:
◦ Saturated fat
◦ Trans fat
And to a lesser extent, cholesterol.
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© 2013 John Wiley & Sons, Inc. All rights reserved.
To lower LDL cholesterol,
Consume less than 10 percent of kcalories from
saturated fats and replace saturated fats with
mono- and polyunsaturated fats.
◦ Use vegetable oils rather than butter.
◦ Substitute skinless chicken instead of beef.
◦ Use no-fat or lower-in-fat dairy products.
 Limit intake of trans fat to 1 percent of total
kcalories.
 Avoid all trans fat in commercial foods.
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© 2013 John Wiley & Sons, Inc. All rights reserved.
To lower LDL cholesterol (cont’d)
Increase intake of soluble fiber as found in oats,
kidney beans, apples, pears, barley, etc.—
soluble fiber reduces the absorption of
cholesterol in the intestines.
 Use foods fortified with sterols or stanols—
substances found in plants that help block
cholesterol absorption.
 Lose weight if you are overweight.
 Engage in regular physical activity.
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© 2013 John Wiley & Sons, Inc. All rights reserved.
What are additional risk factors
for heart disease?
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Age
Heredity
Smoking
High blood pressure
Diabetes mellitus
Obesity
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Cancer
Cancer is the second leading cause of death in
the United States.
 Diets high in processed meats and/or red meats
and obesity have been linked with a higher risk
of colon cancer.
 Weight gain during adulthood and obesity is
linked with a higher risk of breast cancer after
menopause
 Being overweight or obese is clearly linked to
cancer of uterus, esophagus, and kidney.
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© 2013 John Wiley & Sons, Inc. All rights reserved.
Processed Meats
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Recommendations of the
American Cancer Society
Maintain a healthy weight.
 Adopt a physically active lifestyle.
 Drink alcohol in moderation.
 Eat a healthy diet emphasizing plant foods.
◦ Eat five or more servings of a variety of
vegetables and fruits each day.
◦ Choose whole grains rather than refined
grains.
◦ Limit intake of processed meats and red
meats.
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© 2013 John Wiley & Sons, Inc. All rights reserved.
Culinary Focus: Dairy and Eggs
Milk is an excellent source of:
◦ High-quality protein
◦ Carbohydrates
◦ Riboflavin
◦ Vitamins A and D (if fortified)
◦ Calcium and other minerals
 Choose low-fat and nonfat milk and milk
products to reduce saturated fat.
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© 2013 John Wiley & Sons, Inc. All rights reserved.
Cheese and Yogurt
Fat content can vary a lot.
 If a regular cheese is very flavorful, such as
extra sharp cheddar, you can use less of it.
 An important difference among yogurts is
whether they contain live bacteria—look for
“Live and Active Cultures” on the label.
 Greek yogurt is strained extensively, resulting in
thicker, creamier, tangier product with less sugar
and more protein.
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© 2013 John Wiley & Sons, Inc. All rights reserved.
Chef’s Tips
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Grating or shaving the cheese is the best way to
add cheese to a recipe. Grating will break the
cheese into small, thin pieces that will melt and
blend quickly and evenly into the end product,
while shaving into thin strips add visual appeal.
Grating also creates an image of more cheese
when it is melted on top of a finished item (au
gratin).
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Chef’s Tips (cont’d)
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Examples of finishing dishes include
microplaning dry feta cheese on a spicy pepper,
tomato and olive salad or baked tortilla chips
with refried turtle beans. Use fine-grated aged
cheddar with tomato cilantro salad, scallions,
and jalapeno or good shaved Pecorino Romano
cheese on a bowl of robust pasta fagioli soup
with basil purée. Less is more and very
satisfying to your customers.
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Chef’s Tips (cont’d)
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To make an excellent omelet without
cholesterol, whip egg whites until they begin to
foam. Add a touch of white wine, freshly ground
pepper, and chives. Heat a nonstick pan and
spray with vegetable pan oil. Add the eggs and
cook like a traditional omelet. When the omelet
is close to done, put the pan under the broiler to
finish the omelet and puff up the volume. Stuff
the omelet, if desired, with warm sautéed
seasoned vegetables, a shaving of flavorful
cheese, or even some fresh fruit filling, then fold
in half and serve.
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Chef’s Tips (cont’d)
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Yogurt is a natural alternative to mayonnaise
and sour cream in dressings, creating lighter
options to traditional recipes. Green Goddess,
bleu cheese, ranch and French are just some
examples of ways to keep classic varieties on
menu while balance in your kcalorie count.
© 2013 John Wiley & Sons, Inc. All rights reserved.
Hot Topic: Choosing Fats & Oils
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Choose vegetables oils high
in monounsaturated fats,
such as olive oil, canola oil,
and peanut oil, or high in
polyunsaturated fats, such
as corn oil, sunflower oil,
and soybean oil.
Olive oil contains from 73
to 77 percent
monounsaturated fat, as
compared to butter which
contains about 60 percent
saturated fat.
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Types of Olive Oil
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Extra virgin olive oil, the most expensive form, has a
rich, fruity taste that is ideal for flavoring finished dishes
and in salads, vegetable dishes, marinades, and sauces. It
is not usually used for cooking because it loses some
flavor. It is made by putting mechanical pressure on the
olives, a more expensive process than using heat and
chemicals.
Olive oil, also called pure olive oil, is golden and has a
mild, classic flavor. It is an ideal, all-purpose product
that is great for sautéing, stir-frying, salad dressings,
pasta sauces, and marinades.
Light olive oil refers only to color or taste. These olive
oils lack the color and much of the flavor found in the
other products. Light olive oil is good for sautéing.
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Butter and Margarine

Standards set by the US Department of
Agriculture and the Food and Drug
Administration require margarine and butter to
contain at least 80 percent fat by weight and to
be fortified with vitamin A. One tablespoon of
either one has approximately 11 grams of fat
and 100 kcalories.
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Margarines vary as follows.
Physical form—sticks, tubs, liquids
 Type of vegetable oil used
 Percentage of oil by weight
◦ Any product with less than 80 percent fat can’t
be called margarine—it is usually called a
“spread.”
◦ Diet margarine has less than 60 percent oil.
◦ Light margarine contains less than 40 percent
oil.
 Trans fat content
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