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Get off the SoFAS! #1 Solid Fats & Added Sugars

According to the 2016 Dietary Guidelines for Americans: Reducing intake of calories from SoFAS is recommended

Is fat bad for you? NO! Your body needs some fat from food! #2 Your body needs some fat from food! Some fats are better than others. A source of energy – Our body uses the fat we eat, and fats we make from other nutrients in our bodies,  to provide the energy for most of our life-functions Energy store – The extra calories that we consume, but do not need to use immediately, are stored for future use in special fat cells (adipose tissue) Essential fatty acids – Dietary fats that are essential for growth development and cell functions, but cannot be made by our body’s processes Proper functioning of nerves and brain- fats are part of myelin- a fatty material which wraps around our nerve cells so that they can send electrical messages. Our brains contain large amounts of essential fats Maintaining healthy skin and other tissues.  All our body cells need to contain some fats  as essential parts of cell membranes, controlling what goes in and out of our cells Transporting fat-soluble vitamins A, D, E and K through the bloodstream to where they are needed Forming steroid hormones needed to regulate many bodily processes

Types of Fat #3 - 4 Unsaturated Saturated Trans

Unsaturated Fats #4 - 5 Most of the fat that you eat should come from unsaturated sources: polyunsaturated and monounsaturated fats.

What Is Solid Fat? Fats that are solid at room temperature #5 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, chips, frozen foods, refrigerator doughs) .

Trans fats can harm health in even small amounts: for every 2% of calories from trans fat consumed daily, the risk of heart disease rises by 23%.  They create inflammation, which is linked to heart disease, stroke, diabetes, and other chronic conditions.

Solid Fats #6

Why Eat Less Solid Fat? #7 Solid fats tend to cholesterol levels - This increases the risk for heart disease Excess calories can contribute to weight gain and increase risk of chronic health problems

Common 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

How much should I have? Dietary Guidelines: # 8 - 10 Dietary Guidelines: Limit saturated fat to less than 10% of calories This would mean less than 200 calories per day from saturated fat for a 2,000 calorie diet (200 calories (/9) = 22 grams of sat. fat) Keep trans fat (partially hydrogenated fats) consumption as low as possible – no more than 1% of your diet. That’s approximately 2 grams per day!

Be Aware! There is a loophole in which the government allows any trans fat that is below 0.5 grams to be recorded as 0 grams on the food label. Think about what you know about serving size. Do you always eat just 1 serving? So if there is 0.5 grams, but you eat 2 servings, that would actually be 1 gram of trans fat. The label would have shown 0 grams. That is a problem because you want 0 (preferably) – maximum 2 grams a day.

In June 2015 the FDA announced its decision to ban artificial trans fat in the food supply. Food manufacturers in the U.S. will have three years to remove partially hydrogenated oils — the primary source of artificial trans fat — from products.

Identifying Solid Fat on the Food Label Look for the words “Saturated Fat” and “Trans Fat” under “Total Fat” Look at the ingredient list  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) Shortening Stick Margarine Trans Fat

Cut back on SoFAS – Make the Changes! Trim visible fat from meat and remove skin from poultry 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 (partially hydrogenated) on the label!

What Are Added Sugars? *Added sugars are sugars and syrups that are added to foods or beverages when they are processed or prepared. *This does not include naturally occurring sugars such as those in milk and fruits.

Why Should We Eat Less Added Sugar? #12 When we eat added sugars… We fill up on “empty calories” instead nutrient dense foods More calories means unhealthy weight gain Cavities

How much added sugar should I get? #13 Aim for less than 10% of your total allotted calories. Do the math…….. 2000 calories X 10% (0.10) = 200 calories Carbs have 4 calories per gram 200 / 4 = 50 grams /4 = 12.5 tsp

Sources of Added Sugars in the U.S. #14

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

What Do Solid Fats and Added Sugars Have in Common? #15 SoFAS are high in empty calories – calories that have little nutritional value. This means that they do not contain many important nutrients like vitamins, minerals, or dietary fiber Increase risk of unnecessary weight gain Many foods have solid fats and added sugars!

Activity

1 teaspoon of sugar = 4 grams (Partially hydrogenated = 0.5)i 1 teaspoon of sugar = 4 grams

Let’s see what that looks like.

Questions?

Project Sponsors USDA Project Funded through the Supplemental Nutrition Assistance Program School District of Philadelphia Department of Nutrition Sciences, Drexel University