IS FAT GOOD OR BAD? PAIGE WHITMIRE, PENN STATE DIETETIC INTERN 2014

What is fat? Macronutrient Comes from food Need it to live

Is fat good or bad? Good – Insulation – Organ protection – Help nutrients – Energy – Skin, hair, nails Bad – Leads to heart disease and stroke – High in calories

How much do I need? 25% of your diet Too much = weight gain – 2X more calories than carbohydrates and protein

Specifics Men: 2,000 calorie diet – 55 grams Women: 1,800 calorie diet – 50 grams

Cholesterol LDL: “Bad” cholesterol – Creates plaque, which clogs arteries – ↑ Heart Disease and Stroke HDL: “Good” cholesterol – Helps remove LDL and decrease plaque buildup – ↓ Heart Disease and Stroke

How do fats effect cholesterol? Saturated – ↑ LDL – ↑ HDL Unsaturated – ↓ LDL – ↑ HDL Trans – ↑ LDL – ↓ HDL

Examples of Saturated Fats Animal Fat – Beef, poultry with the skin Butter or margarine Dairy – Whole or 2% milk – Cheese – Cream Cheese Eggs Mayonnaise

Unsaturated Fat Types Polyunsaturated – Omega-3s decrease risks of: Abnormal heart beats Plaque build up High blood pressure – Omega-6s decrease risks of: Diabetes High blood pressure Monounsaturated – ↓ LDL – Help develop and maintain cells with Vitamin E

Examples of Unsaturated Fats Polyunsaturated – Fish – Vegetable Oil – Nuts/Seeds Monounsaturated – Avocado – Olive Oil – Nuts

Examples of Trans Fats Fried foods Pastries Cakes Cookies Pie crust Crackers

Recommendations Saturated Fats: 20% – Men: 13 grams – Women: 11 grams Example: 1T butter= 14 grams Unsaturated Fats: 80% – Men: 42 grams – Women: 39 grams – Example 1T olive oil= 15 grams 1 filet of Salmon= 10 grams Trans Fats: 0%

Butter or Margarine??? BUTTER! – Saturated and some trans fats Margarine – Saturated and high trans fats Recommendations – Tub/soft butter – Look for added omega-3s – Read label

Tips Eat a lot of fruits, vegetables, low-fat dairy, whole grains, poultry without skin, fish, and nuts Use canola and olive oil more Avoid processed foods Use tub butter

More Tips Don’t eat foods high in trans fats Limit commercially fried foods, baked goods and fast foods Read the food label!

Rethinking Healthy Fats Video

Broccoli Potato Soup (1/4 cup) FoodAmount (per serving) (g) Saturated(g) Poly- unsaturated (g) Mono- unsaturated (g) Trans Broccoli and Onion 1/4 cup0000 Onion1/16 cup0000 Chicken Broth 1/4 cup Evaporated Milk 1/16 cup Instant Mashed Potatoes (with water) 1/16 cup0000 Cheddar Cheese 1 teaspoon TOTALS1 serving1.5g0.25g0.65g0g

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