Transcript Slide 1
October 2008
Face the Facts About Fats
Outline
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Fats 101
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Saturated Fats
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Trans
Fats
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Monounsaturated Fats
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Polyunsaturated Fats
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Additional Fats Facts
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Frequently Asked Questions
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Live Fat-Sensibly
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“Face The Fats” ( AmericanHeart.org/FaceTheFats)
Fats 101
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Fats are essential to give body energy and support cell growth.
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Fats help protect organs and keep body warm.
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Fats help body absorb some nutrients and produce important hormones.
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We definitely need fat – but not as much as most people eat.
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2006 AHA Diet and Lifestyle Recommendations
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Total fats 25-35% of daily calories
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For 2,000 calories, 500-700 calories (56-78 grams)
Characteristics Common Food Sources Effects on Health Daily Limit
Saturated Fats
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Carbon atoms saturated with hydrogen atoms Solid at room temperature (Mainly from animals) Fatty beef, lamb, pork, poultry with the skin, beef fat, lard, cream, butter, cheese, and other whole- or reduced-fat dairy products (Some from plants) Palm, palm kernel, and coconut oils Many baked goods and fried foods Raise bad cholesterol Foods high in saturated fats may also be high in cholesterol Increase risk of heart disease Less than 7% of total calories For 2,000 daily calories, less than 140 calories (15 grams) can be from saturated fats.
Characteristics Common Food Sources Effects on Health Daily Limit
Trans Fats
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Created in an industrial process by adding hydrogen to liquid vegetable oils Solid at room temperature Contained in “partially hydrogenated oils” (Baked goods) Pastries, biscuits, muffins, cakes, pie crusts, and cookies (Fried foods) French fries, doughnuts, fried chicken, breaded chicken nuggets, and breaded fish (Snack foods) Popcorn and crackers Traditional stick margarine and vegetable shortening Raise bad cholesterol May lower good cholesterol Increase risk of heart disease Less than 1% of total calories For 2,000 daily calories, less than 20 calories (2 grams) can be from trans fats.
Characteristics Common Food Sources Effects on Health Daily Limit
Monounsaturated Fats
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One double-bonded (unsaturated) carbon Liquid at room temperature, but turn solid when chilled Vegetable oils – olive, canola, peanut, sesame, and sunflower Avocados, peanut butter, and many nuts and seeds Reduce bad cholesterol May lower risk of heart disease Total fats should be about 25-35% of total calories Eat foods with monounsaturated or polyunsaturated fats instead of saturated or trans fats.
Characteristics Common Food Sources Effects on Health Daily Limit
Polyunsaturated Fats
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More than one double-bonded (unsaturated) carbon Liquid at room temperature and when chilled Vegetable oils – soybean, corn, and safflower Fatty fish – salmon, mackerel, herring, and trout Some nuts and seeds Reduce bad cholesterol May lower risk of heart disease
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Total fats should be about 25-35% of total calories Eat foods with monounsaturated or polyunsaturated fats instead of saturated or trans fats.
Additional Fats Facts
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Industrially-produced or artificial
trans
fats
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Account for majority (80-85%) of
trans
fats in foods
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Multi-purpose and in abundant supply, allowing longer shelf life and desirable food taste and texture
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Use accelerated in the 1960 - 80s as food producers moved away from animal fats and tropical oils.
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Before 1990s, limited data on the health effects of
trans
fats
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Current consumption ~2% of total calories due to substantial food reformulations in recent years
Additional Fats Facts
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Natural
trans
fats
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Small (15-20% of total
trans
fats) amounts found in meat (e.g., beef and lamb) and dairy products
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May not have same bad effects on cholesterol levels as industrially-produced trans fats
Additional Fats Facts
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Omega-3 fatty acids
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Type of polyunsaturated fats
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Essential fatty acids your body needs but does not make. Humans must eat them through food.
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Main food sources are salmon, sardines, mackerel, or shellfish.
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Omega-3 fatty acids benefit the heart of healthy people, and those at high risk for — or who already have — cardiovascular disease.
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The American Heart Association recommends that people eat fish at least twice a week.
Additional Fats Facts
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Omega-6 fatty acids
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Type of polyunsaturated fats
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The other group of essential fats your body needs but does not make.
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Main food sources are some vegetable oils (soybean, safflower, or corn oils), nuts and seeds.
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consumption of omega-6 fatty acids in place of saturated fats and trans fats associated with
risk of coronary heart disease
Additional Fats Facts
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9 calories per gram for all fats
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“Good” and “Bad”
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Compared to 4 calories per gram for protein and carbohydrate
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Single tablespoon of any oil = 120 calories
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Control total calories (regardless of source) to manage weight.
Frequently Asked Questions
Does eating “good” fats instead of “bad” fats help me lose weight?
No, all fats are equally high in calories. Regardless of the source, if you eat more calories than you need, you will gain weight. Replace the “bad” fats (saturated and trans fats) with the “better” fats (monounsaturated and polyunsaturated fats) to reduce your risk of heart disease.
Frequently Asked Questions
Are all fats labeled “trans fat-free” or “zero trans fat” good for me?
Not necessarily. Foods labeled “trans fat-free” may still be high in saturated fats and/or low in nutrients. Consider sweets, fatty and salty foods as treats you eat only once in a while instead of often. Remember to check the fat content so you can stay within our recommendations for total, saturated and trans fats.
Live-Fat Sensibly – Trans Fat on Label
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FDA Labeling Requirement Effective January 2006, food companies required to list
trans
fat content separately on the Nutrition Facts Panel of all packages goods
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Can round down to 0g if less than 0.5g per serving
Live Fat-Sensibly – Reading Label
Live Fat-Sensibly – Sample Tips Choose soft margarines that contain “0 grams trans fat” instead of buying butter. (These margarines usually come in tubs.)
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Stir-frying . Use a wok to cook vegetables, poultry or seafood in vegetable stock, wine or a small amount of oil.
Grilling and broiling . Use a rack so the fat drips away from the food.
Sautéing.
Use a nonstick vegetable spray to brown or sauté foods; or, as an alternative, use a small amount of broth or wine, or a tiny bit of vegetable oil.
AHA launched in 2007 the “Face the Fats” national consumer education campaign.
AmericanHeart.org/FaceTheFats
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AmericanHeart.org/FaceTheFats 2.
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Live Fat-Sensibly
My Fats Translator Sample Input (1)
My Fats Translator Sample Output (1a)
My Fats Translator Sample Output (1b)
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Four scenarios: Cookouts, Fast Food, Beginnings & Basic Substitutions Four food types for each scenario and “Base,” “Better,” & “Best” choices
My Fats Translator Sample Output (1c)
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Four scenarios: Cookouts, Fast Food, Beginnings & Basic Substitutions Four food types for each scenario and “Base,” “Better,” & “Best” choices
My Fats Translator Sample Input (2)
My Fats Translator Sample Output (2a)
My Fats Translator Sample Output (2b)
My Fats Translator Sample Output (2c)
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Four scenarios: Cookouts, Fast Food, Beginnings & Basic Substitutions Four food types for each scenario and “Base,” “Better,” & “Best” choices
Meet the Fats The Bad Fats Brothers - Sat and Trans & The Better Fats Sisters- Mon and Poly
The Bad Fats Brothers The Bad Fats Brothers Download
Click above for Webisode after download
The Better Fats Sisters Download
Click above for Webisode after download
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Fats 101
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Resources Take our crash course on fats, easy to read and all in one place.
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http://facethefats.org/presenter.jhtml?identifier=3045789 Frequently Asked Questions
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http://facethefats.org/presenter.jhtml?identifier=3046155 My Fats Translator
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Translates calorie & fat recommendations into personal daily limits, plus “base,” “better” and “best” food scenarios
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http://www.myfatstranslator.com/ Live Fat-Sensibly
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Learn how to be sensible about fats whether snacking, cooking or eating out.
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http://facethefats.org/presenter.jhtml?identifier=3049042 Face the Fats Recipes
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Enjoy these heart-healthy recipes created by Chef Alton Brown and others.
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http://facethefats.org/presenter.jhtml?identifier=3056412 Meet the Fats
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Check out the Bad Fats Brothers and the Better Fats Sisters in action.
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http://facethefats.org/presenter.jhtml?identifier=3055397 Downloadable Face the Fats Pocket Guide
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http://facethefats.org/presenter.jhtml?identifier=3047335