Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats...

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Face the Facts Face the Facts About Fats About Fats October 2008

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Transcript of Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats...

Page 1: Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

Face the FactsFace the FactsAbout FatsAbout Fats

October 2008

Page 2: Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

• Fats 101Fats 101

– Saturated FatsSaturated Fats

– TransTrans Fats Fats

–Monounsaturated FatsMonounsaturated Fats

– Polyunsaturated FatsPolyunsaturated Fats

– Additional Fats FactsAdditional Fats Facts

• Frequently Asked QuestionsFrequently Asked Questions

• Live Fat-SensiblyLive Fat-Sensibly

• ““Face The Fats” Face The Fats” ((AmericanHeart.org/FaceTheFats)AmericanHeart.org/FaceTheFats)

OutlineOutline

Page 3: Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

• Fats are essential to give body energy and Fats are essential to give body energy and support cell growth.support cell growth.

• Fats help protect organs and keep body warm.Fats help protect organs and keep body warm.

• Fats help body absorb some nutrients and Fats help body absorb some nutrients and produce important hormones.produce important hormones.

• We definitely need fat – but not as much as We definitely need fat – but not as much as most people eat.most people eat.

• 2006 AHA Diet and Lifestyle Recommendations2006 AHA Diet and Lifestyle Recommendations– Total fats 25-35% of daily caloriesTotal fats 25-35% of daily calories– For 2,000 calories, 500-700 calories (56-78 grams)For 2,000 calories, 500-700 calories (56-78 grams)

Fats 101Fats 101

Page 4: Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

CharacteristicsCharacteristics • Carbon atoms saturated with hydrogen atomsCarbon atoms saturated with hydrogen atoms• Solid at room temperatureSolid at room temperature

Common Food Common Food SourcesSources

• (Mainly from animals) Fatty beef, lamb, pork, poultry with (Mainly from animals) Fatty beef, lamb, pork, poultry with the skin, beef fat, lard, cream, butter, cheese, and other the skin, beef fat, lard, cream, butter, cheese, and other whole- or reduced-fat dairy productswhole- or reduced-fat dairy products

• (Some from plants) Palm, palm kernel, and coconut oils(Some from plants) Palm, palm kernel, and coconut oils• Many baked goods and fried foodsMany baked goods and fried foods

Effects on Effects on HealthHealth

• Raise bad cholesterolRaise bad cholesterol• Foods high in saturated fats may also be high in cholesterolFoods high in saturated fats may also be high in cholesterol• Increase risk of heart diseaseIncrease risk of heart disease

Daily LimitDaily Limit • Less than 7% of total caloriesLess than 7% of total calories• For 2,000 daily calories, less than 140 calories (15 grams) For 2,000 daily calories, less than 140 calories (15 grams)

can be from saturated fats.can be from saturated fats.

Saturated FatsSaturated Fats

Page 5: Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

CharacteristicsCharacteristics • Created in an industrial process by adding hydrogen to Created in an industrial process by adding hydrogen to liquid vegetable oilsliquid vegetable oils

• Solid at room temperatureSolid at room temperature• Contained in “partially hydrogenated oils”Contained in “partially hydrogenated oils”

Common Food Common Food SourcesSources

• (Baked goods) Pastries, biscuits, muffins, cakes, pie crusts, (Baked goods) Pastries, biscuits, muffins, cakes, pie crusts, and cookiesand cookies

• (Fried foods) French fries, doughnuts, fried chicken, (Fried foods) French fries, doughnuts, fried chicken, breaded chicken nuggets, and breaded fishbreaded chicken nuggets, and breaded fish

• (Snack foods) Popcorn and crackers(Snack foods) Popcorn and crackers• Traditional stick margarine and vegetable shorteningTraditional stick margarine and vegetable shortening

Effects on Effects on HealthHealth

• Raise bad cholesterolRaise bad cholesterol• May lower good cholesterolMay lower good cholesterol• Increase risk of heart diseaseIncrease risk of heart disease

Daily LimitDaily Limit • Less than 1% of total caloriesLess than 1% of total calories• For 2,000 daily calories, less than 20 calories (2 grams) can For 2,000 daily calories, less than 20 calories (2 grams) can

be from be from transtrans fats. fats.

TransTrans Fats Fats

Page 6: Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

CharacteristicsCharacteristics • One double-bonded (unsaturated) carbonOne double-bonded (unsaturated) carbon• Liquid at room temperature, but turn solid when chilledLiquid at room temperature, but turn solid when chilled

Common Food Common Food SourcesSources

• Vegetable oils – olive, canola, peanut, sesame, and Vegetable oils – olive, canola, peanut, sesame, and sunflowersunflower

• Avocados, peanut butter, and many nuts and seedsAvocados, peanut butter, and many nuts and seeds

Effects on Effects on HealthHealth

• Reduce bad cholesterolReduce bad cholesterol• May lower risk of heart diseaseMay lower risk of heart disease

Daily LimitDaily Limit • Total fats should be about 25-35% of total caloriesTotal fats should be about 25-35% of total calories• Eat foods with monounsaturated or polyunsaturated fats Eat foods with monounsaturated or polyunsaturated fats

instead of saturated or instead of saturated or transtrans fats. fats.

Monounsaturated FatsMonounsaturated Fats

Page 7: Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

CharacteristicsCharacteristics • More than one double-bonded (unsaturated) carbonMore than one double-bonded (unsaturated) carbon• Liquid at room temperature and when chilledLiquid at room temperature and when chilled

Common Food Common Food SourcesSources

• Vegetable oils – soybean, corn, and safflowerVegetable oils – soybean, corn, and safflower• Fatty fish – salmon, mackerel, herring, and troutFatty fish – salmon, mackerel, herring, and trout• Some nuts and seedsSome nuts and seeds

Effects on Effects on HealthHealth

• Reduce bad cholesterolReduce bad cholesterol• May lower risk of heart diseaseMay lower risk of heart disease

Daily LimitDaily Limit • Total fats should be about 25-35% of total caloriesTotal fats should be about 25-35% of total calories• Eat foods with monounsaturated or polyunsaturated fats Eat foods with monounsaturated or polyunsaturated fats

instead of saturated or instead of saturated or transtrans fats. fats.

Polyunsaturated FatsPolyunsaturated Fats

Page 8: Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

Additional Fats FactsAdditional Fats Facts

• Industrially-produced or artificial Industrially-produced or artificial transtrans fats fats – Account for majority (80-85%) of Account for majority (80-85%) of transtrans fats in foods fats in foods

– Multi-purpose and in abundant supply, allowing longer shelf-Multi-purpose and in abundant supply, allowing longer shelf-life and desirable food taste and texturelife and desirable food taste and texture

– Use accelerated in the 1960 - 80s as food producers moved Use accelerated in the 1960 - 80s as food producers moved away from animal fats and tropical oils. away from animal fats and tropical oils.

– Before 1990s, limited data on the health effects of Before 1990s, limited data on the health effects of transtrans fats fats

– Current consumption ~2% of total calories due to substantial Current consumption ~2% of total calories due to substantial food reformulations in recent yearsfood reformulations in recent years

Page 9: Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

Additional Fats FactsAdditional Fats Facts

• Natural Natural transtrans fats fats

– Small (15-20% of total Small (15-20% of total transtrans fats) amounts found in fats) amounts found in meat (e.g., beef and lamb) and dairy productsmeat (e.g., beef and lamb) and dairy products

–May not have same bad effects on cholesterol levels May not have same bad effects on cholesterol levels as industrially-produced as industrially-produced transtrans fats fats

Page 10: Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

Additional Fats FactsAdditional Fats Facts

• Omega-3 fatty acidsOmega-3 fatty acids

– Type of polyunsaturated fatsType of polyunsaturated fats

– Essential fatty acids your body needs but does not Essential fatty acids your body needs but does not make. Humans must eat them through food.make. Humans must eat them through food.

–Main food sources are salmon, sardines, mackerel, Main food sources are salmon, sardines, mackerel, or shellfish.  or shellfish. 

– Omega-3 fatty acids benefit the heart of healthy Omega-3 fatty acids benefit the heart of healthy people, and those at high risk for — or who already people, and those at high risk for — or who already have — cardiovascular disease. have — cardiovascular disease.

– The American Heart Association The American Heart Association recommends that people eat fish at recommends that people eat fish at least twice a week.  least twice a week. 

Page 11: Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

• Omega-6 fatty acidsOmega-6 fatty acids

– Type of polyunsaturated fatsType of polyunsaturated fats

– The other group of essential fats your body needs The other group of essential fats your body needs but does not make. but does not make. 

–Main food sources are some vegetable oils (soybean, Main food sources are some vegetable oils (soybean, safflower, or corn oils), nuts and seeds.  safflower, or corn oils), nuts and seeds. 

consumption of omega-6 fatty acids in place of consumption of omega-6 fatty acids in place of saturated fats and saturated fats and transtrans fats associated with fats associated with risk of risk of coronary heart diseasecoronary heart disease

Additional Fats FactsAdditional Fats Facts

Page 12: Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

Additional Fats FactsAdditional Fats Facts

• 9 calories per gram for all fats9 calories per gram for all fats

– ““Good” and “Bad”Good” and “Bad”

• Compared to 4 calories per gram for protein Compared to 4 calories per gram for protein and carbohydrateand carbohydrate

• Single tablespoon of any oil = 120 caloriesSingle tablespoon of any oil = 120 calories

• Control total calories (regardless of source) to Control total calories (regardless of source) to manage weight.manage weight.

Page 13: Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

Frequently Asked QuestionsFrequently Asked Questions

Does eating “good” fats instead of “bad” fats Does eating “good” fats instead of “bad” fats help me lose weight?help me lose weight?

No, all fats are equally high in calories. No, all fats are equally high in calories. Regardless of the source, if you eat more Regardless of the source, if you eat more calories than you need, you will gain weight. calories than you need, you will gain weight. Replace the “bad” fats (saturated and trans fats) Replace the “bad” fats (saturated and trans fats) with the “better” fats (monounsaturated and with the “better” fats (monounsaturated and polyunsaturated fats) to reduce your risk of heart polyunsaturated fats) to reduce your risk of heart disease.disease.

Page 14: Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

Frequently Asked QuestionsFrequently Asked Questions

Are all fats labeled “trans fat-free” or “zero trans Are all fats labeled “trans fat-free” or “zero trans fat” good for me?fat” good for me?

Not necessarily. Foods labeled “trans fat-free” Not necessarily. Foods labeled “trans fat-free” may still be high in saturated fats and/or low in may still be high in saturated fats and/or low in nutrients. Consider sweets, fatty and salty foods nutrients. Consider sweets, fatty and salty foods as treats you eat only once in a while instead of as treats you eat only once in a while instead of often. Remember to check the fat content so often. Remember to check the fat content so you can stay within our recommendations for you can stay within our recommendations for total, saturated and trans fats.total, saturated and trans fats.

Page 15: Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

• FDA Labeling RequirementFDA Labeling Requirement - - Effective January 2006, food Effective January 2006, food companies required to list companies required to list transtrans fat content separately  fat content separately on the Nutrition Facts Panel on the Nutrition Facts Panel of all packages goodsof all packages goods

• Can round down to 0g if Can round down to 0g if less than 0.5g per servingless than 0.5g per serving

Live-Fat Sensibly – Live-Fat Sensibly – TransTrans Fat on Label Fat on Label

Page 16: Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

Live Fat-Sensibly – Reading LabelLive Fat-Sensibly – Reading Label

Page 17: Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

Live Fat-Sensibly – Sample TipsLive Fat-Sensibly – Sample Tips

Choose soft margarines that contain “0 grams Choose soft margarines that contain “0 grams transtrans fat” fat” instead of buying butter.  (These margarines usually come in instead of buying butter.  (These margarines usually come in tubs.) tubs.)

• Stir-fryingStir-frying.  Use a wok to cook vegetables, poultry or .  Use a wok to cook vegetables, poultry or seafood in vegetable stock, wine or a small amount of oil. seafood in vegetable stock, wine or a small amount of oil. 

• Grilling and broilingGrilling and broiling.  Use a rack so the fat drips away from .  Use a rack so the fat drips away from the food.the food.

• Sautéing.Sautéing.    Use a nonstick vegetable spray to brown or Use a nonstick vegetable spray to brown or sauté foods; or, as an alternative, use a small amount of sauté foods; or, as an alternative, use a small amount of broth or wine, or a tiny bit of vegetable oil.broth or wine, or a tiny bit of vegetable oil.

Page 18: Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

AHA launched in 2007 theAHA launched in 2007 the “Face the Fats” “Face the Fats”

national consumer education campaign.national consumer education campaign.

Page 19: Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

AmericanHeart.org/FaceTheFatsAmericanHeart.org/FaceTheFats

Page 20: Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

3.

1. 2.

4.

AmericanHeart.org/FaceTheFatsAmericanHeart.org/FaceTheFats

Page 21: Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

Live Fat-SensiblyLive Fat-Sensibly

Page 22: Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

My Fats Translator Sample Input (1)My Fats Translator Sample Input (1)

Page 23: Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

My Fats Translator Sample Output (1a)My Fats Translator Sample Output (1a)

Page 24: Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

My Fats Translator Sample Output (1b)My Fats Translator Sample Output (1b)

• Four scenarios: Cookouts, Fast Food, Beginnings & Basic SubstitutionsFour scenarios: Cookouts, Fast Food, Beginnings & Basic Substitutions• Four food types for each scenario and “Base,” “Better,” & “Best” choicesFour food types for each scenario and “Base,” “Better,” & “Best” choices

Page 25: Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

My Fats Translator Sample Output (1c)My Fats Translator Sample Output (1c)

• Four scenarios: Cookouts, Fast Food, Beginnings & Basic SubstitutionsFour scenarios: Cookouts, Fast Food, Beginnings & Basic Substitutions• Four food types for each scenario and “Base,” “Better,” & “Best” choicesFour food types for each scenario and “Base,” “Better,” & “Best” choices

Page 26: Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

My Fats Translator Sample Input (2)My Fats Translator Sample Input (2)

Page 27: Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

My Fats Translator Sample Output (2a)My Fats Translator Sample Output (2a)

Page 28: Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

My Fats Translator Sample Output (2b)My Fats Translator Sample Output (2b)

Page 29: Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

My Fats Translator Sample Output (2c)My Fats Translator Sample Output (2c)

• Four scenarios: Cookouts, Fast Food, Beginnings & Basic SubstitutionsFour scenarios: Cookouts, Fast Food, Beginnings & Basic Substitutions• Four food types for each scenario and “Base,” “Better,” & “Best” choicesFour food types for each scenario and “Base,” “Better,” & “Best” choices

Page 30: Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

The Bad Fats Brothers - Sat and Trans & The Better Fats Sisters- Mon and PolyThe Bad Fats Brothers - Sat and Trans & The Better Fats Sisters- Mon and Poly

Meet the FatsMeet the Fats

Page 31: Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

The Bad Fats BrothersThe Bad Fats Brothers

The Bad Fats BrothersThe Bad Fats Brothers

Click above for Click above for Webisode after Webisode after downloaddownload

Download

http://facethefats.org/presenter.jhtml?identifier=3048007
Page 32: Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

The Better Fats SistersThe Better Fats Sisters

Click above for Click above for Webisode after Webisode after downloaddownload

Download

http://facethefats.org/presenter.jhtml?identifier=3056790
Page 33: Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

• Fats 101Fats 101– Take our crash course on fats, easy to read and all in one place.Take our crash course on fats, easy to read and all in one place.– hhttp://facethefats.org/presenter.jhtml?identifier=3045789ttp://facethefats.org/presenter.jhtml?identifier=3045789

• Frequently Asked QuestionsFrequently Asked Questions– http://facethefats.org/presenter.jhtml?identifier=3046155http://facethefats.org/presenter.jhtml?identifier=3046155

• My Fats TranslatorMy Fats Translator– Translates calorie & fat recommendations into personal daily limits, plus “base,” Translates calorie & fat recommendations into personal daily limits, plus “base,”

“better” and “best” food scenarios“better” and “best” food scenarios– http://www.myfatstranslator.com/http://www.myfatstranslator.com/

• Live Fat-SensiblyLive Fat-Sensibly– Learn how to be sensible about fats whether snacking, cooking or eating out.Learn how to be sensible about fats whether snacking, cooking or eating out.– http://facethefats.org/presenter.jhtml?identifier=3049042http://facethefats.org/presenter.jhtml?identifier=3049042

• Face the Fats RecipesFace the Fats Recipes– Enjoy these heart-healthy recipes created by Chef Alton Brown and others.Enjoy these heart-healthy recipes created by Chef Alton Brown and others.– http://facethefats.org/presenter.jhtml?identifier=3056412http://facethefats.org/presenter.jhtml?identifier=3056412

• Meet the FatsMeet the Fats– Check out the Bad Fats Brothers and the Better Fats Sisters in action. Check out the Bad Fats Brothers and the Better Fats Sisters in action. – http://facethefats.org/presenter.jhtml?identifier=3055397http://facethefats.org/presenter.jhtml?identifier=3055397

• Downloadable Face the Fats Pocket GuideDownloadable Face the Fats Pocket Guide– http://facethefats.org/presenter.jhtml?identifier=3047335http://facethefats.org/presenter.jhtml?identifier=3047335

ResourcesResources

http://facethefats.org/presenter.jhtml?identifier=3045789
http://facethefats.org/presenter.jhtml?identifier=3045789
http://facethefats.org/presenter.jhtml?identifier=3046155
http://www.myfatstranslator.com/
http://facethefats.org/presenter.jhtml?identifier=3049042
http://facethefats.org/presenter.jhtml?identifier=3056412
http://facethefats.org/presenter.jhtml?identifier=3055397
http://facethefats.org/presenter.jhtml?identifier=3047335

By: Justin Knight COLLEGE EDITION. Macronutrients Carbohydrates Fats -Saturated Fats -Monounsaturated -Polyunsaturated -Essential Fatty Acids Protein.

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Face the Facts About Fats

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Breakfasts Low Sugar€¦ · Saturated Fats 12g Monounsaturated Fats 9g Polyunsaturated Fats 3.5g Cholesterol 470mg Sodium 630mg Total Carbohydrates 20g Dietary Fiber 3.8g Sugar 3g

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RULES AT A GLANCE - IHM Jaipur1).pdf- Fats o 0Saturated o Unsaturated Monounsaturated Polyunsaturated ... common adulterants, simple tests in ... Noida. 12 detection of common food

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