1. Solid Fats and Added Sugars: Get off the SoFAS!

2. Project Sponsors
USDA Project Funded through the Supplemental Nutrition Assistance Program
School District of Philadelphia
Department of Nutrition Sciences, Drexel University

3. 2010 Dietary Guidelines for Americans
According to the 2010 Dietary Guidelines for Americans:
Solid fats and added sugars (SoFAS) contribute to an average of 35% of daily calories (almost 800 calories!)
Reducing intake of calories from SoFAS is recommended

4. What Is Solid Fat? Fats that are solid at room temperature
Includes both saturated and trans fats
Saturated fats are found in animal products (butter, cheese, milk, meat) and some plants (coconut and palm oil)
Trans fats are often found in pre-packaged snacks, baked goods and fried foods (margarine, cookies, cakes)

5. Why Eat Less Solid Fat?
Solid fats tend to raise “bad” (LDL) cholesterol levels in the blood
This increases the risk for heart disease
To lower risk, cut back on foods containing solid fats
Excess calories can contribute to weight gain and increase risk of chronic health problems

6. Where Are Solid Fats Found?
Common solid fats include:
Butter
Milk fat
Beef fat (tallow, suet)
Chicken fat
Cream
Pork fat (lard)
Stick margarine
Shortening
Hydrogenated and partially hydrogenated oils
Coconut oil
Palm and palm kernel oils

7. Top 10 Sources of Solid Fat in the U.S.
Type of Food
Percent Contribution to Total Solid Fat
Grain-based desserts
10.8%
Pizza
9.1%
Regular cheese
7.6%
Sausage, hot dogs, bacon, ribs
7.1%
Fried white potatoes
4.8%
Dairy desserts (like ice cream)
4.7%
Tortillas, burritos, tacos
4.6%
Chicken and chicken mixed dishes
4.1%
Pasta and pasta dishes
3.9%
Whole milk

8. How Much Solid Fat Should I Have?
Dietary Guidelines: Limit saturated fat to less than 10% of calories
This would mean less than 200 calories /day from saturated fat for a 2,000 calorie diet (200 calories = 22 grams of fat)
Keep trans fat consumption as low as possible
Type of Food
Solid fat in grams (g)
Calories from solid fat
Whole milk (1 cup)
5 g
45 calories
Cheddar Cheese ( 1½ oz)
14 g
125 calories
Ice cream (1 cup)
Bacon (2 slices)
6 g
55 calories
Hamburger (3 oz)
Biscuit (1 small)

9. Identifying Solid Fat on the Food Label
Look for the words “Saturated Fat” and “Trans Fat” under “Total Fat” Look at the ingredient list 
Examples of Solid Fats That Can Be Listed as an Ingredient
Beef fat
Butter
Chicken fat
Coconut oil
Cream
Hydrogenated oils
Palm kernel oil
Partially hydrogenated oils
Pork fat (lard)
Shortening
Stick Margarine

10. Activity

11. Make the Changes! Choose lean meats and poultry
Trim visible fat from meat and remove skin from poultry
Cook with small amounts of vegetable oil instead of butter, lard, or margarine
Switch from whole milk to low-fat or skim
Try grilling, broiling, poaching, or roasting instead of frying
Try peanut butter on toast instead of butter
Eat fewer baked goods made with stick margarine or shortening. Look for trans fat on the label!

12. What Are Added Sugars?

13. Why Should We Eat Less Added Sugar?
Could miss out on important nutrients
Help maintain healthy weight
Prevent cavities

14. Top 10 Sources of Added Sugars in the U.S.
Type of Food
Percent Contribution to Added Sugars
Soda, energy drinks, sports drinks
35.7%
Grain-based desserts (like cookies or cake)
12.9%
Fruit drinks (like fruit punch)
10.5%
Dairy desserts (like ice cream)
6.5%
Candy
6.1%
Ready-to-eat cereals
3.8%
Sugars and honey
3.5%
Tea
Yeast breads (like cinnamon rolls)
2.1%
All other food categories
15.4%

15. Sugar Is Not Just “Sugar!”
Examples of Added Sugars That Can Be Listed as an Ingredient
Anydrous dextrose
Lactose
Brown sugar
Malt syrup
Confectioner’s powdered sugar
Maltose
Corn syrup
Maple syrup
Corn syrup solids
Molasses
Dextrin
Nectars (e.g. peach nectar, pear nectar)
Fructose
Pancake syrup
High-fructose corn syrup
Sucrose
Honey
Sugar
Invert sugar
White granulated sugar

16. How Can We Eat Less Added Sugar?

17. What Do Solid Fats and Added Sugars Have in Common?
SoFAS are energy dense (high in calories) and can contribute to lots of empty calories
SoFAS often do not contain many important nutrients like vitamins, minerals, or dietary fiber
Many foods have solid fats and added sugars!
What are some examples?

18. Get off the SoFAS!
SoFAS provide Americans with many calories and not enough important nutrients
The more calories that come from SoFAS, the more difficult it becomes to get essential nutrients while staying within our “calorie budget”
For most people, no more than about 5-15% of calories from SoFAS can fit into USDA recommendations

19. Questions?