Transcript Solid Fats and Added Sugars (SoFAS)

Solid Fats and Added Sugars:
Get off the SoFAS!
Project Sponsors
•USDA Project Funded through
the Supplemental Nutrition
Assistance Program
•School District of Philadelphia
•Department of Nutrition
Sciences, Drexel University
2010 Dietary Guidelines for
Americans
According to the 2010 Dietary Guidelines for Americans:
• Solid fats and added sugars (SoFAS) contribute to an
average of 35% of daily calories (almost 800 calories!)
• Reducing intake of calories from SoFAS is
recommended
What Is Solid Fat?
• Fats that are solid at room temperature
• Includes both saturated and trans fats
– Saturated fats are found in animal products (butter,
cheese, milk, meat) and some plants (coconut and palm
oil)
– Trans fats are often found in pre-packaged snacks, baked
goods and fried foods (margarine, cookies, cakes)
Why Eat Less Solid Fat?
• Solid fats tend to raise “bad”
(LDL) cholesterol levels in the
blood
– This increases the risk for heart
disease
– To lower risk, cut back on foods
containing solid fats
• Excess calories can contribute to
weight gain and increase risk of
chronic health problems
Where Are Solid Fats Found?
Common solid fats include:
• Butter
• Milk fat
• Beef fat (tallow, suet)
• Chicken fat
• Cream
• Pork fat (lard)
• Stick margarine
• Shortening
• Hydrogenated and partially hydrogenated oils
• Coconut oil
• Palm and palm kernel oils
Top 10 Sources of Solid Fat in the U.S.
Type of Food
Percent Contribution
to Total Solid Fat
Grain-based desserts
10.8%
Pizza
9.1%
Regular cheese
7.6%
Sausage, hot dogs, bacon, ribs
7.1%
Fried white potatoes
4.8%
Dairy desserts (like ice cream)
4.7%
Tortillas, burritos, tacos
4.6%
Chicken and chicken mixed dishes
4.1%
Pasta and pasta dishes
3.9%
Whole milk
3.9%
How Much Solid Fat Should I Have?
• Dietary Guidelines: Limit saturated fat to less than 10% of
calories
– This would mean less than 200 calories /day from saturated fat for a 2,000
calorie diet (200 calories = 22 grams of fat)
• Keep trans fat consumption as low as possible
Type of Food
Solid fat in
grams (g)
Calories from solid
fat
Whole milk (1 cup)
5g
45 calories
Cheddar Cheese ( 1½ oz)
14 g
125 calories
Ice cream (1 cup)
14 g
125 calories
Bacon (2 slices)
6g
55 calories
Hamburger (3 oz)
14 g
125 calories
Biscuit (1 small)
6g
55 calories
Identifying Solid Fat on the Food Label
Look for the words “Saturated Fat”
and “Trans Fat” under “Total Fat”
Examples of Solid Fats That
Can Be Listed as an
Ingredient
Beef fat
Butter
Chicken fat
Coconut oil
Cream
Hydrogenated oils
Palm kernel oil
Partially hydrogenated oils
Pork fat (lard)
Look at the ingredient list 
Shortening
Stick Margarine
Activity
Make the Changes!
• Choose lean meats and poultry
• Trim visible fat from meat and remove skin from
poultry
• Cook with small amounts of vegetable oil instead of
butter, lard, or margarine
• Switch from whole milk to low-fat or skim
• Try grilling, broiling, poaching, or roasting instead of
frying
• Try peanut butter on toast instead of butter
• Eat fewer baked goods made with stick margarine or
shortening. Look for trans fat on the label!
What Are Added Sugars?
Why Should We Eat Less Added Sugar?
• Could miss out on important nutrients
• Help maintain healthy weight
• Prevent cavities
Top 10 Sources of Added Sugars in the U.S.
Type of Food
Percent
Contribution to
Added Sugars
Soda, energy drinks, sports drinks
35.7%
Grain-based desserts (like cookies or cake)
12.9%
Fruit drinks (like fruit punch)
10.5%
Dairy desserts (like ice cream)
6.5%
Candy
6.1%
Ready-to-eat cereals
3.8%
Sugars and honey
3.5%
Tea
3.5%
Yeast breads (like cinnamon rolls)
2.1%
All other food categories
15.4%
Sugar Is Not Just “Sugar!”
Examples of Added Sugars That Can Be Listed as an Ingredient
Anydrous dextrose
Lactose
Brown sugar
Malt syrup
Confectioner’s powdered sugar
Maltose
Corn syrup
Maple syrup
Corn syrup solids
Molasses
Dextrin
Nectars (e.g. peach nectar, pear nectar)
Fructose
Pancake syrup
High-fructose corn syrup
Sucrose
Honey
Sugar
Invert sugar
White granulated sugar
How Can We Eat Less Added Sugar?
What Do Solid Fats and Added Sugars
Have in Common?
• SoFAS are energy dense (high in calories) and can
contribute to lots of empty calories
• SoFAS often do not contain many important
nutrients like vitamins, minerals, or dietary fiber
Many foods have solid fats and added sugars!
What are some examples?
Get off the SoFAS!
• SoFAS provide Americans with many calories
and not enough important nutrients
• The more calories that come from SoFAS, the
more difficult it becomes to get essential
nutrients while staying within our
“calorie budget”
• For most people, no more than about 5-15%
of calories from SoFAS can fit into USDA
recommendations
Questions?