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Saturated & Unsaturated Fats

Unsaturated fats are found more in vegetables and fish, and provide numerous health benefits like reducing risk of heart disease and diabetes. Saturated fats are solid at room temperature and found more in meat; they may increase heart disease risk factors. The document provides examples of foods high in unsaturated fats like nuts and salmon, and foods high in saturated fats like beef and cheese. It also includes a sample weekly meal plan consisting mostly of rice and meat dishes.

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MarcLorenz Ortega
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123 views2 pages

Saturated & Unsaturated Fats

Unsaturated fats are found more in vegetables and fish, and provide numerous health benefits like reducing risk of heart disease and diabetes. Saturated fats are solid at room temperature and found more in meat; they may increase heart disease risk factors. The document provides examples of foods high in unsaturated fats like nuts and salmon, and foods high in saturated fats like beef and cheese. It also includes a sample weekly meal plan consisting mostly of rice and meat dishes.

Uploaded by

MarcLorenz Ortega
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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PHYSICAL SCIENCE 11

Topic: Saturated and Unsaturated Fats

• Saturated Fats- are simply fat molecules that have no double bonds between carbon
molecules because they are saturated with hydrogen molecules. Saturated fats are typically
found in meat products and are solid at room temperature.
• Unsaturated Fats- a fatty acid in which the hydrocarbon molecules have two carbons that
share double or triple bond(s) and are therefore not completely saturated
with hydrogen atoms. Unsaturated fats are more likely found in vegetables as well as
in fish.

Benefits and Health Risk


1. Unsaturated Fats
• A reduced risk of Cardiovascular Disease
• Reduced risk of diabetes
• Better weight loss
• Increase feelings of satiety
• Improved vitamin absorption
• Healthy energy sources
• Better body composition
• Good for brain health
• Anti-inflammatory benefits
• Better memory functioning
• Better sleep quality
• Good for joint health
2. Saturated Fats
• It may increase certain heart disease risk factors, including LDL (bad) cholesterol
• Increased inflammation and mental decline
NOTE- Saturated fats have been viewed as unhealthy for decades. Yet, current
research supports the fact that nutritious high fat foods can indeed be included as part
of a healthy, well-rounded diet.

Foods containing Saturated Fats


• Cakes and cookies
• Pizza
• Pasta dishes (especially ones containing cheese)
• Potato chips and corn chips
• French fries and fried potatoes
• Chicken and chicken dishes
• Sausage, frankfurters, bacon, and ribs
• Burgers
• Beef and beef dishes
• Dairy-based desserts

Foods containing Unsaturated Fats


• Nuts
• Plant oils such as canola oil, vegetable, or plant oil
• Certain fish like salmon, tuna and anchovy, which contain omega-3 unsaturated fatty
acids
• Olives
• Avocados
Daily Diet for 1-week Period
Day 1
• Lunch- Rice, Adobong Baboy
• Dinner- Rice, Canned Tuna
Day 2
• Lunch- Rice, Adobong Manok
• Dinner- Rice, Adobong Manok
Day 3
• Lunch- Rice, Chicken Pastel
• Dinner- Rice, Corned Beef
Day 4
• Lunch- Rice, Fried Chicken
• Dinner- Rice, Luncheon Meat
Day 5
• Lunch- Rice, Fried Boneless Bangus
• Dinner- Rice, Vienna Sausage, Cream of Chicken Soup
Day 6
• Lunch- Rice, Bangus Sisig
• Dinner- Rice, Corned Beef
Day 7
• Lunch- Rice, Adobong Baboy
• Dinner- Rice, Luncheon Meat, Sunnyside-Up Egg
NOTE: I am not really eating during breakfast. I eat but it’s like American style.

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