Transcript Slide 1

Face the Facts
About Fats
October 2008
Outline
• Fats 101
– Saturated Fats
– Trans Fats
– Monounsaturated Fats
– Polyunsaturated Fats
– Additional Fats Facts
• Frequently Asked Questions
• Live Fat-Sensibly
• “Face The Fats”
(AmericanHeart.org/FaceTheFats)
Fats 101
• Fats are essential to give body energy and
support cell growth.
• Fats help protect organs and keep body warm.
• Fats help body absorb some nutrients and
produce important hormones.
• We definitely need fat – but not as much as
most people eat.
• 2006 AHA Diet and Lifestyle Recommendations
– Total fats 25-35% of daily calories
– For 2,000 calories, 500-700 calories (56-78 grams)
Saturated Fats
Characteristics
Common Food
Sources
• Carbon atoms saturated with hydrogen atoms
• Solid at room temperature
• (Mainly from animals) Fatty beef, lamb, pork, poultry with
the skin, beef fat, lard, cream, butter, cheese, and other
whole- or reduced-fat dairy products
• (Some from plants) Palm, palm kernel, and coconut oils
• Many baked goods and fried foods
Effects on
Health
• Raise bad cholesterol
• Foods high in saturated fats may also be high in cholesterol
• Increase risk of heart disease
Daily Limit
• Less than 7% of total calories
• For 2,000 daily calories, less than 140 calories (15 grams)
can be from saturated fats.
Trans Fats
Characteristics
• Created in an industrial process by adding hydrogen to
liquid vegetable oils
• Solid at room temperature
• Contained in “partially hydrogenated oils”
Common Food
Sources
• (Baked goods) Pastries, biscuits, muffins, cakes, pie crusts,
and cookies
• (Fried foods) French fries, doughnuts, fried chicken,
breaded chicken nuggets, and breaded fish
• (Snack foods) Popcorn and crackers
• Traditional stick margarine and vegetable shortening
Effects on
Health
• Raise bad cholesterol
• May lower good cholesterol
• Increase risk of heart disease
Daily Limit
• Less than 1% of total calories
• For 2,000 daily calories, less than 20 calories (2 grams) can
be from trans fats.
Monounsaturated Fats
Characteristics
Common Food
Sources
Effects on
Health
Daily Limit
• One double-bonded (unsaturated) carbon
• Liquid at room temperature, but turn solid when chilled
• Vegetable oils – olive, canola, peanut, sesame, and
sunflower
• Avocados, peanut butter, and many nuts and seeds
• Reduce bad cholesterol
• May lower risk of heart disease
• Total fats should be about 25-35% of total calories
• Eat foods with monounsaturated or polyunsaturated fats
instead of saturated or trans fats.
Polyunsaturated Fats
Characteristics
Common Food
Sources
Effects on
Health
Daily Limit
•
•
•
•
•
•
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More than one double-bonded (unsaturated) carbon
Liquid at room temperature and when chilled
Vegetable oils – soybean, corn, and safflower
Fatty fish – salmon, mackerel, herring, and trout
Some nuts and seeds
Reduce bad cholesterol
May lower risk of heart disease
• Total fats should be about 25-35% of total calories
• Eat foods with monounsaturated or polyunsaturated fats
instead of saturated or trans fats.
Additional Fats Facts
• Industrially-produced or artificial trans fats
– Account for majority (80-85%) of trans fats in foods
– Multi-purpose and in abundant supply, allowing longer shelflife and desirable food taste and texture
– Use accelerated in the 1960 - 80s as food producers moved
away from animal fats and tropical oils.
– Before 1990s, limited data on the health effects of trans fats
– Current consumption ~2% of total calories due to substantial
food reformulations in recent years
Additional Fats Facts
• Natural trans fats
– Small (15-20% of total trans fats) amounts found in
meat (e.g., beef and lamb) and dairy products
– May not have same bad effects on cholesterol levels
as industrially-produced trans fats
Additional Fats Facts
• Omega-3 fatty acids
– Type of polyunsaturated fats
– Essential fatty acids your body needs but does not
make. Humans must eat them through food.
– Main food sources are salmon, sardines, mackerel,
or shellfish.
– Omega-3 fatty acids benefit the heart of healthy
people, and those at high risk for — or who already
have — cardiovascular disease.
– The American Heart Association
recommends that people eat fish at
least twice a week.
Additional Fats Facts
• Omega-6 fatty acids
– Type of polyunsaturated fats
– The other group of essential fats your body needs
but does not make.
– Main food sources are some vegetable oils (soybean,
safflower, or corn oils), nuts and seeds.
–  consumption of omega-6 fatty acids in place of
saturated fats and trans fats associated with  risk of
coronary heart disease
Additional Fats Facts
• 9 calories per gram for all fats
– “Good” and “Bad”
• Compared to 4 calories per gram for protein
and carbohydrate
• Single tablespoon of any oil = 120 calories
• Control total calories (regardless of source) to
manage weight.
Frequently Asked Questions
Does eating “good” fats instead of “bad” fats
help me lose weight?
No, all fats are equally high in calories.
Regardless of the source, if you eat more
calories than you need, you will gain weight.
Replace the “bad” fats (saturated and trans fats)
with the “better” fats (monounsaturated and
polyunsaturated fats) to reduce your risk of
heart disease.
Frequently Asked Questions
Are all fats labeled “trans fat-free” or “zero trans
fat” good for me?
Not necessarily. Foods labeled “trans fat-free”
may still be high in saturated fats and/or low in
nutrients. Consider sweets, fatty and salty foods
as treats you eat only once in a while instead of
often. Remember to check the fat content so
you can stay within our recommendations for
total, saturated and trans fats.
Live-Fat Sensibly – Trans Fat on Label
• FDA Labeling Requirement Effective January 2006, food
companies required to list
trans fat content separately
on the Nutrition Facts Panel
of all packages goods
• Can round down to 0g if
less than 0.5g per serving
Live Fat-Sensibly – Reading Label
Live Fat-Sensibly – Sample Tips
Choose soft margarines that contain “0 grams trans fat”
instead of buying butter. (These margarines usually come in
tubs.)
• Stir-frying. Use a wok to cook vegetables, poultry or
seafood in vegetable stock, wine or a small amount of oil.
• Grilling and broiling. Use a rack so the fat drips away from
the food.
• Sautéing. Use a nonstick vegetable spray to brown or
sauté foods; or, as an alternative, use a small amount of
broth or wine, or a tiny bit of vegetable oil.
AHA launched in 2007 the
“Face the Fats”
national consumer education campaign.
AmericanHeart.org/FaceTheFats
AmericanHeart.org/FaceTheFats
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Live Fat-Sensibly
My Fats Translator Sample Input (1)
My Fats Translator Sample Output (1a)
My Fats Translator Sample Output (1b)
• Four scenarios: Cookouts, Fast Food, Beginnings & Basic Substitutions
• Four food types for each scenario and “Base,” “Better,” & “Best” choices
My Fats Translator Sample Output (1c)
• Four scenarios: Cookouts, Fast Food, Beginnings & Basic Substitutions
• Four food types for each scenario and “Base,” “Better,” & “Best” choices
My Fats Translator Sample Input (2)
My Fats Translator Sample Output (2a)
My Fats Translator Sample Output (2b)
My Fats Translator Sample Output (2c)
• Four scenarios: Cookouts, Fast Food, Beginnings & Basic Substitutions
• Four food types for each scenario and “Base,” “Better,” & “Best” choices
Meet the Fats
The Bad Fats Brothers - Sat and Trans & The Better Fats Sisters- Mon and Poly
The Bad Fats Brothers
The Bad Fats Brothers
Download
Click above for
Webisode after
download
The Better Fats Sisters
Download
Click above for
Webisode after
download
• Fats 101
Resources
– Take our crash course on fats, easy to read and all in one place.
– http://facethefats.org/presenter.jhtml?identifier=3045789
• Frequently Asked Questions
– http://facethefats.org/presenter.jhtml?identifier=3046155
• My Fats Translator
– Translates calorie & fat recommendations into personal daily limits, plus
“base,” “better” and “best” food scenarios
– http://www.myfatstranslator.com/
• Live Fat-Sensibly
– Learn how to be sensible about fats whether snacking, cooking or eating out.
– http://facethefats.org/presenter.jhtml?identifier=3049042
• Face the Fats Recipes
– Enjoy these heart-healthy recipes created by Chef Alton Brown and others.
– http://facethefats.org/presenter.jhtml?identifier=3056412
• Meet the Fats
– Check out the Bad Fats Brothers and the Better Fats Sisters in action.
– http://facethefats.org/presenter.jhtml?identifier=3055397
• Downloadable Face the Fats Pocket Guide
– http://facethefats.org/presenter.jhtml?identifier=3047335