1. Lesson 4 1 The Healthy Eating Manual, Nutrition Resource Centre, 2011 Healthy Eating with Fats on the Menu Lesson 4........................

2. Lesson 4 2 The Healthy Eating Manual, Nutrition Resource Centre, 2011 Canada’s Food Guide and Fat Include a small amount of unsaturated fat each day. Choose foods prepared with little or no added fat. Drink skim, 1% or 2% milk each day and select lower fat milk alternatives. Select lean meat and alternatives prepared with little or no added fat.

3. Lesson 4 3 The Healthy Eating Manual, Nutrition Resource Centre, 2011 Include a small amount of unsaturated fat each day : 30-45 mL (2-3 Tbsp) Canada’s Food Guide and Fat

4. Lesson 4 4 The Healthy Eating Manual, Nutrition Resource Centre, 2011 Choose foods prepared with little or no added fat. Canada’s Food Guide and Fat

5. Lesson 4 5 The Healthy Eating Manual, Nutrition Resource Centre, 2011 Drink skim, 1% or 2% milk each day Select lower fat milk alternatives Canada’s Food Guide and Fat

6. Lesson 4 6 The Healthy Eating Manual, Nutrition Resource Centre, 2011 Select lean meat and alternatives prepared with little or no added fat. Canada’s Food Guide and Fat

7. Lesson 4 7 The Healthy Eating Manual, Nutrition Resource Centre, 2011 Sources of Fat

8. Lesson 4 8 The Healthy Eating Manual, Nutrition Resource Centre, 2011 Question: Which is the most healthy choice? 1.Butter 2.Hard stick margarine 3.Soft non-hydrogenated margarine Types of Fat

9. Lesson 4 9 The Healthy Eating Manual, Nutrition Resource Centre, 2011 Answer: Soft non-hydrogenated margarine better source of healthy fats (unsaturated fats) lower in harmful fats (saturated and trans fats) Types of Fat

10. Lesson 4 10 The Healthy Eating Manual, Nutrition Resource Centre, 2011 Healthy Fats Important source of essential fats (omega-3 and omega-6 fats) Plant foods and fish –vegetable oils –soft margarine –nuts and seeds –avocado –fish Unsaturated Fats

11. Lesson 4 11 The Healthy Eating Manual, Nutrition Resource Centre, 2011 A type of unsaturated fat with many health benefits and functions. They: –Are important in brain, nerve, and eye development in babies. –Can reduce your risk of heart disease. –May improve your immune system. –May protect against some types of cancer. –May help prevent dementia and Alzheimer’s disease. –May help treat rheumatoid arthritis. Omega-3 Fats Healthy Fats

12. Lesson 4 12 The Healthy Eating Manual, Nutrition Resource Centre, 2011 Food Sources: fish* canola or soybean oil ground flaxseed and flaxseed oil walnuts tofu omega-3 eggs milk with omega-3 fats added Eat at least 2 Food Guide Servings of fish per week Omega-3 Fats *Salmon, rainbow trout, mackerel, sardines, herring and char are very high in omega-3 fats Healthy Fats

13. Lesson 4 13 The Healthy Eating Manual, Nutrition Resource Centre, 2011 Harmful Fats A diet low in saturated fat can help reduce the risk of heart disease and stroke. Found in animal foods - meat - dairy Also in tropical oils such as coconut oil, palm kernel oil and palm oil Saturated Fats

14. Lesson 4 14 The Healthy Eating Manual, Nutrition Resource Centre, 2011 A diet low in trans fat can help reduce the risk of heart disease and stroke. Created through the process of hydrogenation –Hydrogenated vegetable oil –Shortening Trans Fat Harmful Fats Health Canada has a plan in place to reduce trans fat in packaged and restaurant foods.

15. Lesson 4 15 The Healthy Eating Manual, Nutrition Resource Centre, 2011 Reading Food Labels for Fat Is this product a good choice? First, compare the serving to the amount you would eat. Is it low in total fat? Is it low in saturated fat? Is there any trans fat?

16. Lesson 4 16 The Healthy Eating Manual, Nutrition Resource Centre, 2011 Question: Healthy fats are lower in calories than harmful fats. True or False?

17. Lesson 4 17 The Healthy Eating Manual, Nutrition Resource Centre, 2011 SteakOlive oil SardinesCanola oil WalnutsPastries CheeseButter AvocadoSoft margarine Corn oilPumpkin seeds Peanut butterAlmonds SalmonDonuts 2% milkFlaxseed BaconSalami ChickenIce cream Which foods are sources of harmful fat? Harmful Fats

18. Lesson 4 18 The Healthy Eating Manual, Nutrition Resource Centre, 2011 SteakOlive oil SardinesCanola oil WalnutsPastries CheeseButter AvocadoSoft margarine Corn oilPumpkin seeds Peanut butterAlmonds SalmonDonuts 2% milkFlaxseed BaconSalami ChickenIce cream Harmful Fats Which foods are sources of harmful fat?

19. Lesson 4 19 The Healthy Eating Manual, Nutrition Resource Centre, 2011 Healthy Fats on the Menu Case Studies