Fabulous Fats Replace the BAD with the GOOD Created by: Annaliessa Visco Senior Dietetic Student

Fat Facts and Myths 1. Lowering the amount of fat you eat is what matters most. MYTH

Fat Facts and Myths 2. When it comes to your health and your cholesterol levels, the mix of good and bad fats is more important than the total amount of fat in your diet. FACT

Fat Facts and Myths 3. Fat-free means healthy. MYTH

Fat Facts and Myths 4. Palm and coconut oils are healthy fats. MYTH

Fat Facts and Myths 5. Eating a low fat diet is the key to weight loss. MYTH

Fat Facts and Myths 6. Replacing just 5% of the saturated fat in your diet with mono and polyunsaturated fats can lead to significant decreased in cardiovascular risk factors. FACT

Why fats? Add palatability and taste to foods Add palatability and taste to foods Keeps you full Keeps you full Contain essential fatty acids that our bodies cannot make and need to get from the diet Contain essential fatty acids that our bodies cannot make and need to get from the diet Good fats may help to combat heart disease, inflammation, and play an important role in early and middle aged brain development Good fats may help to combat heart disease, inflammation, and play an important role in early and middle aged brain development

GOOD FATS Monounsaturated fatPolyunsaturated fat Olive oil Canola oil Sunflower oil Peanut oil Sesame oil Avocados Olives Nuts: almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews Peanut butter Soybean oil Corn oil Safflower oil Walnuts Sunflower, sesame, pumpkin and flax seeds Fatty fish: salmon, tuna, mackerel, herring, trout, sardines Soymilk Tofu Seaweed, Spinach, and Kale Monounsaturated fats (MUFAs) lower your bad cholesterol and raise your good cholesterol Polyunsaturated fats (PUFAs) lower your triglyceride levels and fight inflammation Table from:

Eat more Omega-3’s Omega 3’s are a type of PUFA The typical American diet is low in ω-3’s ω-3’s: fight inflammation support brain and joint health protect against heart disease, cancer, and stroke

EATING OMEGA-3’s Best Sources: EPA & DHA Salmon, Herring, Albacore Tuna, Mackerel, Sardines, Lake Trout, Blue Fish, Halibut, Cod Liver Oil, Seaweed Less Potent Sources: ALA Flaxseed, Walnuts, Canola Oil, Spinach, and Kale

Women19-30 years old6 teaspoons years old5 teaspoons 51+ years old5 teaspoons Men19-30 years old7 teaspoons years old6 teaspoons 51+ years old6 teaspoons Daily Allowances of Oils Table from:

What counts as a teaspoon? Example: Example: 2 Tbsp. of peanut butter = 4 tsp of oil 1 oz of almonds = 3 tsp of oil

Be Fat Savvy Be aware of sources of Omega-3’s Be aware of sources of Omega-3’s ALA? EPA? Or DHA? ALA often comes from canola oil or soybean oil which we already get plenty of

Packaging and Nutrition Facts Things to Consider 1. Look at saturated fat: the lower the better, also check ingredients list for palm or coconut oil 2. 0 g Trans fat: look at the nutrition facts AND check the ingredients for shortening, partially hydrogenated oil, or hydrogenated oils 3. MUFAs and PUFAs: the higher the better 4. Omega 3’s: Check the source and %DV 20% DV or more means it is a good source

Compare

Practice Smucker’s Natural Creamy Peanut Butter Ingredients: Peanuts, 1% or less of salt MaraNatha Organic No Stir Creamy Peanut Butter Ingredients: Peanuts, Palm Oil, Cane Sugar, Sea Salt

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Which would you choose? 710 mg ALA 54% DV 310 mg ALA 23% DV

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Which would you choose? Smart Balance made with Olive Oil 320 mg ALA 20% DV 32 mg EPA/DHA 20% DV Earth Balance made with Olive Oil 320 mg ALA 20% DV

Oils Overview Avocado Oil: Pressed from Avocados. This smooth nutty oil is rich in MUFAs. Uses: Salad dressing or sautés Canola Oil: Made from rapeseed and rich in PUFAs and Omega-3’s and low in saturated fat. Uses: Sautéing, baking Corn Oil: Most corn oil comes from the germ of the corn kernel and is golden yellow in color; unrefined oil will have a darker color and stronger corn taste. This oil is rich in PUFAs. Uses: salad dressings and dips

Oils Overview Grapeseed Oil: Extracted from the seeds of grapes, a byproduct of the wine-making industry. Uses: salad dressings, dips, sauces, and salsas Soybean Oil: Often the main ingredient in “vegetable oil”. It is rich in PUFAs and Omega-3’s and very versatile. Used widely in the commercial food industry. Uses: Sauces, baking, salad dressing, sauté’s, and stir-fry’s

Oils Overview Olive Oil: Comes from olives and is high in MUFAs. Extra virgin olive oil is made by cold- pressing olives, while the mild “pure” olive oil is a blend of refined olive oil and extra virgin olive oil. Uses: Salad dressings, dips, and flavoring, sautéing, pan frying, baking and roasting under 410° F Note: High quality extra virgin olive oil can be used in sauté's and stir-fry’s. Heat oil slowly and cook on medium heat. Olive oil’s smoke point in 410° F, most cooking occurs at ° F.

Oils Overview Peanut Oil: Comes from peanuts and is rich in MUFAs. Uses: frying, light sautéing, and stir frying Sesame Oil: Come from the seed of the sesame plant and is high in antioxidants and MUFAs. Uses: sauces, dressings, dipping, and marinades Note: Use refined sesame oil for high heat applications such as frying and toasted sesame oil for stir-fry's and Asian sauces and dips.

Oils Overview Safflower Oil: Made from the safflower seed and rich in PUFAs. Uses: High oleic in sautéing (will say refined for high heat on the package) Sunflower Oil: Made from sunflower seeds and rich in MUFAs. Uses: High oleic in sautéing (will say refined for high heat on the package)

Oils Overview Walnut Oil: Made from walnuts and high in PUFAs and Omega-3’s. Uses: Dipping, dressing, marinades, and flavorings, also available in refined version suitable for medium-high heat cooking Flaxseed Oil: Made from flaxseeds and rich in PUFAs and Omega-3’s. Uses: Dipping, dressings, and marinades

Quick Cooking Guide For baking: canola and vegetable oil work best For frying: avocado, peanut, and sesame oil For sautéing: avocado, canola, high quality extra virgin olive oil, grapeseed, sesame, and high oleic safflower and sunflower oils. For dipping, dressings, and marinades: look for terrific flavor. For this purpose look to flax, olive, peanut, toasted sesame or walnut oil.

Storage: Store oils in cool dry places Store oils in cool dry places Oils rich in polyunsaturated are more unstable and often need to be stored in the fridge Oils rich in polyunsaturated are more unstable and often need to be stored in the fridge The package will often tell you how best to store it The package will often tell you how best to store it

Now Let’s Play Oilingo!

Wrap-up Replace bad fats with good fats using the Fabulous Fats handout Use the Fat Savvy Shopping Tips when choosing products at the grocery store Cook with a variety of healthy oils using the Oils Overview and the Quick Cooking Guide