1. Yaniv Yarkoni, MS Sodexo Dietary Intern February 2013
Dietary Fats
Yaniv Yarkoni, MS
Sodexo Dietary Intern
February 2013

2. Today’s Agenda Importance & benefits of fats Types of fats
Food sources
Dietary fat’s effects on blood lipids
Dietary suggestions
Practical every-day tips

3. Let’s Chew the Fat Plenty of misinformation
Fats are a necessity for a healthy functioning body
Too much fat hazardous to health:
Heart disease
Gallbladder disease
Cancer
Arthritis
Obesity
Dietary Guidelines for Americans: 20-35% total cals
-misinformation out there from friends or on the WEB- today we’ll try to clear up a lot of what you may have heard.
-need fat to stay healthy but too much of it can be hazardous to your health. High fat diets are linked to…
-so we want to limit our fat intake. The DG for A recommend 20-35% of total cal.

4. Fat Benefits Rich source of energy Makes up cell membranes
Regulates blood pressure, heart rate, blood clotting
Helps transport vitamins (A, D, E, K) into body
Insulates & protects
Flavor & texture in food
Provides satiety
So why do we need fat?
9 cal/g fat, more than twice compared to protein & carbs.
Helps regulate…
Helps transport fat-soluble vitamins from food into actual cells of our body
Insulates us from extreme hot or cold temperatures (I get cold real easily) and cushions vital organs in case of an accident
Flavor & Texture in food- who wants to eat bland food? We want it tasty.
Satiety- Keeps you feel full longer than carbs and protein since fat stays in the stomach longer.

5. Types of Fats Saturated Fats Mono-unsaturated Fats
Poly-unsaturated Fats
Eat more frequently
Usually liquid at room temp
May lower risk of Heart Disease
Solid at room temp
Meats, oils (coconut, palm, kernel)
Prompt liver to make more cholesterol
So why do we need it?
Unsat fats=Eating these instead of saturated fats can help lower the risk of heart disease by reducing the amount of LDL (bad) cholesterol in your body
Sat fats= mostly found in animal products, but also in coconut…
They prompt the liver to make more total cholesterol and “bad” cholesterol

6. Types of Fats Trans Fats
Partially hydrogenated oils (shortening, margarine)
Raise LDL cholesterol & lower HDL
Found in processed and fried foods:
“partially hydrogenated vegetable shortening”
Trans Fats= Created by partially hydrogenating oils to make them more solid (shortening, margarine)
-potentially raise bad LDL chol & lower HDH good chol levels in blood.
-many processed & fried foods contain trans fats- you can look for the term “partially…” in the ingredient list, which they added in 2006.

7. Where’s the Fat? Butter Meats Salad dressing Dairy Biscuits Crackers
Avocadoes
Olives
Chips
Fried foods
Chocolate
Most people think of fats being in butter, and fatty meats like steak. True, but you’re also going to find fats in many other foods like salad dressings…chips (empty calories).
So we have to practice portion control.

8. Dietary Fats Fat Type Food Sources Effect on Blood Lipids
Healthy Fats:
Monounsaturated
olive, avocado, oils (canola, olive, peanut)
total cholesterol, LDL*
Polyunsaturated
Omega-3-Fatty Acids
(Linolenic Acid=Essential FA)
Fish, margarine, oils (safflower, corn, sunflower, sesame, cottonseed)
Fatty fish (salmon, mackerel, sardines) soy foods, flaxseeds, walnuts, canola oil, chia seed
total cholesterol, triglycerides*
Omega-6-Fatty Acids
Poultry, eggs, avocado, nuts, whole grains, flaxseed
High ratio n-6:n chronic disease
Ideal ratio 4:1
Mono=1 C-C double bond within its chemical structure.
Chia seeds (show sample) high in O-3-FA’s
High ratio leads to inflammation causing chronic disease. An ideal ratio is 4:1, where the Average American diet ratio= 15:1 . So we need to increase our O-3’s (fatty fish, nuts, chia seeds).
Harmful Fats:
Trans
Partially hydrogenated vegetable shortening, margarine, crackers, cookies, fried foods
total cholesterol, LDL
may HDL
Saturated
Animal-based meats, lard, butter, dairy, coconut, palm & kernel
*Only if unsaturated fat replaces saturated fat, not in addition to the fat you already consume

9. Academy on Nutrition and Dietetics and American Heart Association
Saturated Fat < 7% total calories
Trans Fats < 1% total calories
Cholesterol < 300mg/d (AHA); <200mg (AND)
Fish, especially oily fish= twice/week
Additional O-3-FA for CVD prevention and lower TG (AND)
These are intake recommendations from the AND & AHA.
While the average daily intake of cholesterol=340mg/d, we want to limit chol intake to about 200mg/d (AND)

10. Practical Tips
Choose whole grains low in sat & trans fats (WW breads instead of biscuits /pastries)
Frozen veg w/o sauce
Fruit for dessert
Skim or reduced fat milk, cheese, yogurt, cottage, sour cream
Choose lean cuts of meats (-oin): fishpoultrybeefpork
Cook meats on rack
Remove visible fat and skin
Select canned tuna / salmon in water
-tenderloin, sirloin
-cook on rack to drain fats
-tuna packed in water

11. Practical Tips
Cooking: EVOO, tub margarines (Benecol, Smart Balance), herbs, spices, juice, wine.
Fiber: eat diet rich in fruit & veggies
30g/d (emphasis on soluble fiber; AND)
-when cooking, instead of using butter with everything, try EVOO, and other healthy alternatives- tub margarines (2g/d plant stanol proven to reduce cholesterol), even juice and wine for flavor.