1. A. Fat Balance 1. Define 2. Some fat is necessary! Clients need at least 30 grams of fat ( lowest to maintain health..) Realistic is about 50 gms for a low fat diet 3. How much do you eat?

2. 4. Many trainers excessively limit fat intake 5. Recommendations:<30% of total calories. Good range is 20-25%. Hard to quantify % unless watch every calorie and fat gram you eat…..

3. Fat in foods 4 main areas Meats Dairy Junk food Condiments Help clients make substitutions. Not everything has to be “Fat Free”!

4. Rule of thumb: 1-2Tbsp. added fat to food. No more than 1-2 high fat foods per day. 1 Tsp. butter, margarine or mayonnaise = 5 gms fat.

5. Chemical structure of fats Types of fat Monounsaturated Polyunsaturated Saturated- “hydrogenated” All contain 9 calories per gram

6. Types of fat Flax Omega 3 Fatty Acids Trans Fat

7. Cholesterol Define Food sources and body sources Functions Requirements

8. Tips for Clients- Reducing Cholesterol Limit egg yolks 3 per week Use 2 egg whites for 1 egg yolks Reduce meat consumption Limit organ meat and shell fish less than 1 time per month Limit high fat cheeses and dairy products Increase fiber and decrease Sat Fat!