What are fats, where do we get them, and why does the body need them?
Fat as a macronutrient, saturated and unsaturated fats, visible and invisible sources, the functions of fat, cholesterol, and the effects of too much or too little fat.
A focused CCEA GCSE Food and Nutrition answer on fats, covering saturated and unsaturated fats, visible and invisible sources, the functions of fat in the body and in food, cholesterol, and the effects of eating too much or too little.
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What this dot point is asking
CCEA wants you to know what fat is, the difference between saturated and unsaturated fats, where they are found (including visible and invisible fat), what fat does in the body, what cholesterol is, and the effects of eating too much or too little.
What fat is
Fats are needed in only moderate amounts. They can be solid (often called fats, like butter) or liquid (called oils, like sunflower oil) at room temperature.
Saturated and unsaturated fats
The healthy message is to swap some saturated fat for unsaturated fat, because unsaturated fats do not raise blood cholesterol in the same way.
Visible and invisible fat
| Type | Meaning | Examples |
|---|---|---|
| Visible fat | Fat you can see and could cut off or pour | The fat on meat, butter, oil, cream |
| Invisible fat | Fat hidden inside a food | Cheese, biscuits, cakes, pastry, chocolate, crisps |
Invisible fat matters because it is easy to eat a lot without realising, which is why people often eat more fat than they think.
Functions of fat
Fat in the body provides a concentrated store of energy, gives insulation under the skin to keep warm, protects organs such as the kidneys, and carries the fat-soluble vitamins A, D, E and K. In food, fat adds flavour, a smooth texture and helps food feel satisfying so you stay full for longer.
Cholesterol
This narrowing reduces blood flow and raises the risk of coronary heart disease, high blood pressure and stroke.
Too much and too little fat
Eating too much fat means too much energy, which is stored as body fat and leads to obesity; too much saturated fat raises cholesterol and the risk of heart disease. Eating too little fat can leave the body short of energy and short of the fat-soluble vitamins, and it loses some insulation.
Examples in context
- Example 1. Why oily fish is recommended
- Salmon, mackerel and sardines are oily fish rich in unsaturated fats, including omega-3, which are linked to a healthier heart. Government advice suggests at least one portion of oily fish a week. This is a clean link between an unsaturated fat source and a health benefit, exactly the reasoning CCEA rewards.
- Example 2. Reading a label for fat
- Traffic-light labelling shows fat and saturated fat as red, amber or green per 100 g. A pie showing red for saturates tells a shopper it is high in saturated fat, helping them choose a lower-fat alternative. This connects fat to food labelling and to being an effective consumer.
- Example 3. Fat in a toddler's diet
- Very young children should not be given a low-fat diet, because they need the concentrated energy of fat to grow and they are still developing. Full-fat milk rather than skimmed is recommended for under-twos. The point CCEA looks for is matching the function of fat (concentrated energy) to the needs of a particular life stage.
Try this
Q1. Give two sources of unsaturated fat. [2 marks]
- Cue. Olive or rapeseed oil, nuts, seeds, oily fish (any two).
Q2. Explain why too much saturated fat is bad for the heart. [2 marks]
- Cue. It raises blood cholesterol, which builds up in arteries, narrowing them and raising the risk of heart disease.
Exam-style practice questions
Practice questions written in the style of CCEA exam questions on this dot point, with worked answer explainers. The year tag is the paper they imitate, not the source.
CCEA past-style6 marksExplain the difference between saturated and unsaturated fats and discuss why we are advised to cut down on saturated fat.Show worked answer →
Six marks: the difference, sources of each, and the health link.
Saturated fats are usually solid at room temperature and come mainly from animal foods such as butter, lard, fatty meat, cheese and cream, plus processed foods like pastry and cakes.
Unsaturated fats are usually liquid (oils) at room temperature and come mainly from plant and fish foods such as olive oil, rapeseed oil, nuts, seeds and oily fish. They include monounsaturated and polyunsaturated fats.
Eating too much saturated fat raises the level of LDL cholesterol in the blood. Cholesterol can build up on artery walls, narrowing them and raising the risk of coronary heart disease, high blood pressure and stroke. Replacing some saturated fat with unsaturated fat helps lower this risk.
Markers reward the solid/liquid distinction, named sources of each, and a clear cholesterol-to-heart-disease link.
CCEA past-style4 marksDescribe two functions of fat in the body and two examples of invisible fat in the diet.Show worked answer →
Four marks: two functions and two invisible-fat examples.
Functions: fat is a concentrated source of energy, providing more than twice the energy per gram of carbohydrate or protein; it insulates the body to keep it warm and protects delicate organs such as the kidneys; it carries the fat-soluble vitamins A, D, E and K.
Invisible fat is fat you cannot easily see, such as the fat in cheese, biscuits, cakes, pastry, chocolate and ready meals.
Markers accept any two functions and any two valid invisible-fat foods.
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