Yaniv Yarkoni, MS Sodexo Dietary Intern February 2013 Dietary Fats Yaniv Yarkoni, MS Sodexo Dietary Intern February 2013

Today’s Agenda Importance & benefits of fats Types of fats Food sources Dietary fat’s effects on blood lipids Dietary suggestions Practical every-day tips

Let’s Chew the Fat Plenty of misinformation Fats are a necessity for a healthy functioning body Too much fat hazardous to health: Heart disease Gallbladder disease Cancer Arthritis Obesity Dietary Guidelines for Americans: 20-35% total cals -misinformation out there from friends or on the WEB- today we’ll try to clear up a lot of what you may have heard. -need fat to stay healthy but too much of it can be hazardous to your health. High fat diets are linked to… -so we want to limit our fat intake. The DG for A recommend 20-35% of total cal.

Fat Benefits Rich source of energy Makes up cell membranes Regulates blood pressure, heart rate, blood clotting Helps transport vitamins (A, D, E, K) into body Insulates & protects Flavor & texture in food Provides satiety So why do we need fat? 9 cal/g fat, more than twice compared to protein & carbs. Helps regulate… Helps transport fat-soluble vitamins from food into actual cells of our body Insulates us from extreme hot or cold temperatures (I get cold real easily) and cushions vital organs in case of an accident Flavor & Texture in food- who wants to eat bland food? We want it tasty. Satiety- Keeps you feel full longer than carbs and protein since fat stays in the stomach longer.

Types of Fats Saturated Fats Mono-unsaturated Fats Poly-unsaturated Fats Eat more frequently Usually liquid at room temp May lower risk of Heart Disease Solid at room temp Meats, oils (coconut, palm, kernel) Prompt liver to make more cholesterol So why do we need it? Unsat fats=Eating these instead of saturated fats can help lower the risk of heart disease by reducing the amount of LDL (bad) cholesterol in your body Sat fats= mostly found in animal products, but also in coconut… They prompt the liver to make more total cholesterol and “bad” cholesterol

Types of Fats Trans Fats Partially hydrogenated oils (shortening, margarine) Raise LDL cholesterol & lower HDL Found in processed and fried foods: “partially hydrogenated vegetable shortening” Trans Fats= Created by partially hydrogenating oils to make them more solid (shortening, margarine) -potentially raise bad LDL chol & lower HDH good chol levels in blood. -many processed & fried foods contain trans fats- you can look for the term “partially…” in the ingredient list, which they added in 2006.

Where’s the Fat? Butter Meats Salad dressing Dairy Biscuits Crackers Avocadoes Olives Chips Fried foods Chocolate Most people think of fats being in butter, and fatty meats like steak. True, but you’re also going to find fats in many other foods like salad dressings…chips (empty calories). So we have to practice portion control.

Dietary Fats Fat Type Food Sources Effect on Blood Lipids Healthy Fats: Monounsaturated olive, avocado, oils (canola, olive, peanut) total cholesterol, LDL* Polyunsaturated Omega-3-Fatty Acids (Linolenic Acid=Essential FA) Fish, margarine, oils (safflower, corn, sunflower, sesame, cottonseed) Fatty fish (salmon, mackerel, sardines) soy foods, flaxseeds, walnuts, canola oil, chia seed total cholesterol, triglycerides* Omega-6-Fatty Acids Poultry, eggs, avocado, nuts, whole grains, flaxseed High ratio n-6:n-3 chronic disease Ideal ratio 4:1 Mono=1 C-C double bond within its chemical structure. Chia seeds (show sample) high in O-3-FA’s High ratio leads to inflammation causing chronic disease. An ideal ratio is 4:1, where the Average American diet ratio= 15:1 . So we need to increase our O-3’s (fatty fish, nuts, chia seeds). Harmful Fats: Trans Partially hydrogenated vegetable shortening, margarine, crackers, cookies, fried foods total cholesterol, LDL may HDL Saturated Animal-based meats, lard, butter, dairy, coconut, palm & kernel *Only if unsaturated fat replaces saturated fat, not in addition to the fat you already consume

Academy on Nutrition and Dietetics and American Heart Association Saturated Fat < 7% total calories Trans Fats < 1% total calories Cholesterol < 300mg/d (AHA); <200mg (AND) Fish, especially oily fish= twice/week Additional O-3-FA for CVD prevention and lower TG (AND) These are intake recommendations from the AND & AHA. While the average daily intake of cholesterol=340mg/d, we want to limit chol intake to about 200mg/d (AND)

Practical Tips Choose whole grains low in sat & trans fats (WW breads instead of biscuits /pastries) Frozen veg w/o sauce Fruit for dessert Skim or reduced fat milk, cheese, yogurt, cottage, sour cream Choose lean cuts of meats (-oin): fishpoultrybeefpork Cook meats on rack Remove visible fat and skin Select canned tuna / salmon in water -tenderloin, sirloin -cook on rack to drain fats -tuna packed in water

Practical Tips Cooking: EVOO, tub margarines (Benecol, Smart Balance), herbs, spices, juice, wine. Fiber: eat diet rich in fruit & veggies 30g/d (emphasis on soluble fiber; AND) -when cooking, instead of using butter with everything, try EVOO, and other healthy alternatives- tub margarines (2g/d plant stanol proven to reduce cholesterol), even juice and wine for flavor.