Fats in the Diet about 25%-35% of your total daily calorie intake Example (25% fat intake) – 2000 calorie a day diet – 2000 X 0.25 = 500 calories from fat/day

Calculate grams of fats needed per day Fats provide the following amount of energy – 9 cal/g Determine how many g of fats you need first – 500 cal divided by 9 cal = 56g

Calculate Fat Calories in your food Example – 4.5g Total Fat – 4.5g multiplied by 9 cal = 41 calories from Fat

Fats The Good: Unsaturated, Monounsaturated, Polyunsaturated The Bad: Saturated & Trans Fats

Understand Cholesterol First Cholesterol: A waxy, fat-like substance made in the liver and other cells and found in certain foods Good Cholesterol: builds cell walls, produce hormones, Vit. D, Bile acids-digest fat

Types of Cholesterol LDL: low density lipoproteins “BAD” builds up plaque on artery walls HDL: High density lipoproteins “GOOD” gets rid of bad cholesterol

Types of Cholesterol VLDL: very low density lipoproteins similar to LDL, contains mostly fat not much protein Triglycerides: carried in blood by LDL’s, comes from excess calories, alcohol, or sugar and stored in fat cells

Why care about Cholesterol? Atherosclerosis: “hardening of the arteries” caused by a buildup of plaque-thick, hard deposits – narrow space for blood to flow, decreasing oxygen and nutrients

The Risk of Atherosclerosis NUMBER 1 Killer in the U.S. – Leading cause of Heart Attacks – Leading cause of Strokes

Factors of Cholesterol Diet Weight Exercise Age & Gender Diabetes Heredity

YES we need Fats Cell membranes are made of fat Fats release energy slowly=regulating Blood sugar=keeping body satiated Get from meal to meal without feeling starving The right ones give you nutrients & Antioxidants for cellular repair, cognitive ability, mental clarity, memory retention

Good Fats = Good Cholesterol Aid in circulation, reduce bad cholesterol, decreases risk of stroke & heart attack Two forms: – Monounsaturated – Polyunsaturated Essential Fatty acids: – Omega 3 fatty acids – Omega 6 fatty acids

Monounsaturated (GOOD) Lowers cholesterol when it replaces saturated fats in an average daily diet Olive, Canola, Grape seed oil Nuts & Seeds Lean Meats Avocado

Polyunsaturated (GOOD) Lower Cholesterol, often more effective than monounsaturated Salmon Tuna

Omega-3 (GOOD) Advantages Baby brain & eye development Strengthen immune system Growth in brain & nervous system Good for Arthritis, pain relief, stiffness & inflammation Protects against heart disease

Omega-3 (GOOD) Foods Tuna, salmon, mackerel Nuts & flaxseed Soy foods Green leafy vegetables Legumes Walnuts Breastmilk

Omega-6 (GOOD) Protects against disease by helping control bad Cholesterol Sunflower oil Ground nuts (peanuts) Canola Soy

Saturated (BAD) No known health benefits, increases bad cholesterol Meat fat Palm Dairy

Milk & Fat Whole Milk: 50% calories from fat Reduced-fat Milk (2%): 35% calories from fat Low-fat Milk (1%): 23% calories from fat Skimmed milk/non-fat Milk: 5% calories from fat “best Choice for adults”

American Academy of Pediatrics Stance on Milk Old recommendations: Toddlers up to age 2 should drink whole milk New Recommendations: No cows milk until 1 year old, at risk & healthy toddlers with a good diet can switch to 2% (12mo – 2yr) After age 2: switch to 1% or 2% milk After age 5: switch to skim milk

Trans Fat THE WORST KIND – No known health benefits, – Increased bad cholesterol – decreasing good cholesterol

How Trans Fat is made Hydrogen is added to Vegetable oil through “hydrogenation” makes oil less likely to spoil. – Longer shelf life – Less greasy feel – Difficult to digest – Recognized as saturated fats

Where we find Trans Fat Commercial baked goods- crackers, cookies, cakes Fried Foods-doughnuts, french fries Shortening, margarine

Reading Trans fat on labels Look for the words “partially hydrogenated” vegetable oil = Trans fat “fully” or “completely” hydrogenated oil does contain trans fat

Beware of no Trans Fat labels Trans Fat free = < 0.5 g trans fat per serving Saturated fats are often substituted for Trans fats

Quick Fat Facts Essential fatty acids can’t be made in body Need essential fatty acids for a balanced diet Limit saturated fats Choose lean meats, reduced-fat milk

Understanding Fats on Food labels Trans fat were added to the food label in 2006 Saturated fat is also listed separately

Goal of your calories from Fat Ideally want a low percent of calories from fat – Divide your calories from fat by your total calories – Multiply that number by 100 to get your percent

Cholesterol on food Labels Cholesterol: a fatty waxy substance that occurs in all animal tissues Not necessary to intake through diet, select foods with a low percent in Cholesterol

Foods High in Cholesterol Coconut oil Palm Oil Shellfish: shrimp, prawns Meats & Poultry Offal

Decoding Label Claims “Fat-free” or “sugar-free = less than 0.5 g of fat or sugar “Low fat” = 3 g of fat or less “Reduced fat” or “Reduced Sugar” = At least 25% less fat or sugar “Cholesterol free” = Less than 2mg cholesterol & 2g or less of saturated fat

Decoding Label Claims “Reduced Cholesterol” = At least 25% less cholesterol & 2 g or less of saturated fat “Calorie free” = Less than 5 calories “Low calorie” = 40 calories or less “Light or lite” = 1/3 fewer calories or 50% less fat, if more than half the calories come from fat, fat content must be reduced by 50% or more