1. Focus On Fat Jessica Nickels, MS, RD/LD 2007

2. Objectives Update favorite recipes to be lower in fat –Identify high-fat ingredients in recipes –List four ways to reduce high-fat ingredients in recipes –Describe the changes in texture, flavor, appearance, etc. to expect when lowering fat in recipes

3. Objectives Understand the role of fat in the diet and define the maximum grams of fat needed per day according to their caloric intake Plan healthy recipes

4. Background on Fat German poet Goethe once wrote, “Man is what he eats.” Diets high in saturated fat and cholesterol has been identified as a major risk factor for CHD. By eating a low-fat low-cholesterol diet, you may reduce one of your risks for heart disease. The AHA recommends you reduce your fat intake to less than 30% of your total calories.

5. What is 30% of your daily caloric intake? 1.Find your caloric level on the chart listed below. Caloric levels listed are for women.

6. What is 30% of your daily caloric intake? 2.Calculate number of fat gram you should eat based on caloric needs. # of calories X 30% ÷ 9 (grams fat)= maximum number of fat grams you should eat in a day 2000 kcal x 30% ÷ 9 = 66.6 grams of fat

7. Guidelines for fat grams per menu item based on total grams of fat/serving Entrée10g or less Side Dish5g or less Bread5g or less Dessert5-10 g or less Cookies3g or less

8. Understanding Fat Fat is the most concentrated source of calories Fatty acids are basic components of fat –Saturated, MUFA, or PUFA –All fats are mixtures of these fatty acids

9. Understanding Fat Saturated Fats- found mostly in fats of animal origin (whole milk, cream, cheese, butter, lard, meat) Also occur in coconut and palm kernel oil –Tend to raise cholesterol level –Harden at room temperature

10. Understanding Fat MUFA- found mostly in canola oil, olive oil, and peanut oil, as well as many margarines and semi-solid vegetable shortenings PUFA – found mainly in fats of plant origin such as liquid vegetable oil and margarines and salad dressings made from them –They tend to lower cholesterol levels

11. Understanding Fat Olive oil and Peanut oil- low in PUFA and neither raise nor lower blood cholesterol –Use for flavor

12. Guide to Remaking Recipes First, become familiar with ingredients that are higher in fat. –Decrease the amount of high-fat ingredients Reduce amount of nuts by 50-75% Use stronger flavored cheese in smaller amts Decrease the amount of butter by 25-50% Decrease the amount of meat

13. Guide to Remaking Recipes Substitute lower-fat or nonfat ingredients for the high-fat items –Mayo, sour cream, cream cheese, and salad dressings all have low-fat or nonfat counterparts –Substitute applesauce for up to 50% of the fat in baked goods –Use evaporated skimmed milk in place of cream in soups and sauces

14. Guide to Remaking Recipes Reduce or eliminate the fat, then boost flavor with herbs, spices, extracts or flavorings. –Eliminate butter in a glaze and use butter- flavored granules or butter flavoring to replace flavor –Replace chocolate with cocoa and use chocolate extract to boost flavor –Use seasoning blends to boost flavor; Cajun, Mexican, Italian

15. Guide to Remaking Recipes Change the method of preparation to one that does not add fat. –Broil meat instead of frying. –Sauté vegetables in a nonstick skillet with nonstick cooking spray instead of sautéing in oil. –“Oven-fry” chicken, fish, and French fries using egg white to hold on coatings rather than deep-fat-frying

16. Guide to Remaking Recipes Use skinned chicken breast meat in place of chicken parts; reduced-fat ham in place of regular ham.

17. What to Expect When Lowering the Fat Flavor –Fats absorb and carry flavors and aromas. –Recipes may taste flat or bland. –One way to counteract blandness is to add a higher level of seasoning.

18. What to Expect When Lowering the Fat Moistness –Baked goods may taste dry and may dry out faster –Usually best if eaten warm and on the same day as they were baked –Lower-fat meats may not be as moist and juicy as higher-fat ones

19. What to Expect When Lowering the Fat Appearance –May notice less browning of baked goods Consistency –Sauces may not be as thick and creamy –Lower-fat cheese will not melt and “pull” as much as regular cheese

20. What to Expect When Lowering the Fat Richness –With lower-fat foods you don’t get the rich, creamy sensation with items like chocolate or cheese –For example, a sauce made with skim milk will not leave a creamy coating in your mouth like a sauce made with cream will.

21. What to Expect When Lowering the Fat Texture –Baked products may be more gummy or dry and tough –Fried foods are less crisp Fullness/ Satiety –Fat is digested slowly and therefore makes you feel full longer.

22. Tips For Best Results in Low-fat Baked Goods Make small batches because the food will dry out quickly -- even overnight Seal in air tight containers Reheat baked goods and serve warm Use cake flour to reduce toughness because it has less gluten. Do not over mix dough Do not over bake cookies. If anything, under bake.

23. In Conclusion… It may seem the only thing this experiment demonstrated was that the original recipe was best. Remember that some people have to watch fat intake and do not have a choice. Not every recipe has to meet the 30% calories from fat guideline. If you splurge, cut back somewhere else. It is often difficult to alter well-known recipes like chocolate chip cookies. Altering would be less noticeable in an unfamiliar flavor like gingersnap.

24. Quiz Time! True or False Reducing the amount of fat in a recipe is the most effective way to cut calories True

25. True or False Removing 50% or more of the fat from a recipe will not affect the flavor of the food False

26. True or False Cookies made with reduced amount of fat will store and taste the same whether eaten soon after baking or several days later False

27. Short Answer Which nutrient provides the highest number of calories? FAT

28. Short Answer What percentage of fat intake is recommended per day? No more than 30%

29. Short Answer Color wise, how would cookies made from a reduced fat recipe likely look? PALE

30. Any Questions?