Tutorial 3.4 Animal vs Plant-based Fats

There is a significant difference between animal and plant-based fats:

1. Structure: Animal fats are mostly saturated fatty acids, while plant fats are typically unsaturated and polyunsaturated fatty acids. This difference in structure affects their physical state at room temperature. Unsaturated fats, which are more common in plants, are often liquid at room temperature, like olive oil. In contrast, saturated fats, more common in animals, are usually solid, like butter.

2. Health Impact: Consuming too much saturated fat, which is more prevalent in animal-based foods, can increase the risk of heart disease. On the other hand, plant-based fats are typically rich in vitamins, polyphenols, and polyunsaturated fats, which are known to be heart-healthy.

3. Sources: Animal-based fats are found in foods like meat, dairy, and eggs, while plant-based fats are found in foods like avocados, nuts, seeds, and oils derived from them.

Remember, while fats are an essential part of a healthy diet, it's important to consume them in moderation and choose healthier types of fats when possible. As always, individual dietary needs can vary, so it's a good idea to consult with a healthcare provider or a nutritionist for personalized advice.

Quiz

3.13 Complete this sentence: Consuming too much saturated fat ...

3.14 Populate this table with 3 examples for each list:
                                Plant-based Fats                 Animal-based Fats
Source 1
Source 2
Source 3

3.15 Solve this Generalisation. Generally, it is safer to consume fats in 

M ________________.

Sample Plant Based Fat options

Incorporating more plant-based fats into your diet can be achieved through a variety of methods:

1. Use Healthy Oils: Drizzle olive oil, avocado oil, or other plant-based oils high in unsaturated fats on your salads or use them to sauté vegetables.

2. Eat Avocados: Avocados are a great source of healthy fats and can be added to salads, sandwiches, or used to make guacamole.

3. Include Nuts and Seeds: Add flaxseeds, chia seeds, walnuts, sunflower seeds, and pumpkin seeds to your meals. These can be sprinkled on salads, added to smoothies, or eaten as snacks. 
4. Consume Soy Products: Foods like tofu and edamame are rich in healthy fats.

5. Add Fats to Smoothies: Incorporate hemp, chia, or flax seeds into your smoothies for an added boost of healthy fats.

6. Eat More Whole Grains, Starchy Vegetables, and Legumes: These foods not only provide healthy carbs but also contain beneficial fats.

Remember, while these foods are healthy, they are also high in calories, so it's important to consume them in moderation. As always, individual dietary needs can vary, so it's a good idea to consult with a healthcare provider or a nutritionist for personalized advice.

Quiz

3.16 Unscramble these words to find out the best ways to use healthy oils. 

        [ a d s l a s ] 

        [ e e s u a t, s t b e a e v e l g e ]

3.17 Reverse these words to identify the top plant-based soy products: 

        [u f o t] 

        [e m a m a d e]

3.18 Q&A. Why is it recommended to consume more Whole Grains, Starchy Vegetables, and Legumes?

Extended Exercise

Design a Smoothie. Use the list of plant-based fats to design your own sensational smoothie. Write the ingredients, recipe, and identify 3 top selling points about your smoothie invention.

Chapter Modules

3.1 Recommended Daily Intake for Fatty Foods

3.2 Reducing Fat in the Diet
3.3 Healthy Fats
3.4 Animal vs Plant-based Fats
3.5 Benefits of Omega 3 Fatty Acids

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