IS FAT GOOD OR BAD?PAIGE WHITMIRE, PENN STATE DIETETIC INTERN 2014

What is fat?• Macronutrient• Comes from food• Need it to live

Is fat good or bad?• Good– Insulation–Organ protection–Help nutrients– Energy– Skin, hair, nails

• Bad– Leads to heart disease and stroke–High in calories

How much do I need?• 25% of your diet• Too much = weight gain–2X more calories than

carbohydrates and protein

Specifics• Men: 2,000 calorie diet–55 grams

• Women: 1,800 calorie diet–50 grams

Cholesterol• LDL: “Bad” cholesterol–Creates plaque, which clogs arteries–↑ Heart Disease and Stroke

• HDL: “Good” cholesterol–Helps remove LDL and decrease

plaque buildup–↓ Heart Disease and Stroke

How do fats effect cholesterol?• Saturated–↑ LDL–↑ HDL

• Unsaturated–↓ LDL–↑ HDL

• Trans–↑ LDL–↓ HDL

Examples of Saturated Fats• Animal Fat–Beef, poultry with the skin

• Butter or margarine• Dairy–Whole or 2% milk–Cheese–Cream Cheese

• Eggs• Mayonnaise

Unsaturated Fat Types• Polyunsaturated– Omega-3s decrease risks of:

• Abnormal heart beats• Plaque build up• High blood pressure

– Omega-6s decrease risks of:• Diabetes• High blood pressure

• Monounsaturated– ↓ LDL– Help develop and maintain cells with Vitamin E

Examples of Unsaturated Fats• Polyunsaturated– Fish–Vegetable Oil–Nuts/Seeds

• Monounsaturated–Avocado–Olive Oil–Nuts

Examples of Trans Fats• Fried foods• Pastries• Cakes• Cookies• Pie crust• Crackers

Recommendations• Saturated Fats: 20%– Men: 13 grams– Women: 11 grams

• Example: 1T butter= 14 grams

• Unsaturated Fats: 80%– Men: 42 grams– Women: 39 grams– Example

• 1T olive oil= 15 grams• 1 filet of Salmon= 10 grams

• Trans Fats: 0%

Butter or Margarine???• BUTTER!–Saturated and some trans fats

• Margarine–Saturated and high trans fats

• Recommendations–Tub/soft butter–Look for added omega-3s–Read label

Tips• Eat a lot of fruits, vegetables, low-fat

dairy, whole grains, poultry without skin, fish, and nuts

• Use canola and olive oil more• Avoid processed foods• Use tub butter

More Tips• Don’t eat foods high in trans fats• Limit commercially fried foods, baked goods

and fast foods• Read the food label!

Rethinking Healthy Fats Video• http://vimeo.com/42293406

Broccoli Potato Soup (1/4 cup)Food Amount

(per serving)(g) Saturated (g) Poly-

unsaturated(g) Mono-

unsaturated(g) Trans

Broccoli and Onion

1/4 cup 0 0 0 0

Onion 1/16 cup 0 0 0 0

Chicken Broth

1/4 cup 0.2 0.1 0.1 0

Evaporated Milk

1/16 cup 0.7 0.05 0.35 0

Instant Mashed Potatoes (with water)

1/16 cup 0 0 0 0

Cheddar Cheese

1 teaspoon 0.6 0.1 0.2 0

TOTALS 1 serving 1.5g 0.25g 0.65g 0g

THANK YOU! QUESTIONS?

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