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Copy of Good Fats vs. Bad Fats
Transcript of Copy of Good Fats vs. Bad Fats
Sesame oil/sesame seeds
Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
Nut butters (peanut butter, almond butter...)-discuss natural peanut butter vs. processed
The Fat Facts
Types of Fat
Dietary fat is the fat you consume though the foods you eat
Fat is one of the three macronutrients that are essential to your health and provide your body with needed energy
Fats supply 9 calories/gram
Your body stores fat when an excess of calories is taken in whether those calories are from fat, carbs, or protein.
Dietary Guidelines for Americans 2010, recommends 25-30% of total calories come from fat for adults ages 19 years and older (the average US gets 40%)
How Much Fat Should I Consume?
These recommended intakes help reduce the risk of chronic disease, such as cardiovascular disease, while providing adequate intake of essential nutrients
Females: 60-75 grams for teens; adults less than 60
Males: 90-100 grams for teens; adults less than 90
Let most of your fats be unsaturated fats.
Limit saturated fats to less than 10% of you calories
Try to eliminate trans fat from your diet
Remaining fat should come from MUFAS and PUFAS
High-fat cuts of meat (beef, lamb, pork)
Chicken with the skin/ dark meat is fattier
Whole-fat dairy products (milk and cream)
(Palm and coconut oil-verdict is still out)
Don't trust front of package-look at nutrition fact label
First look at the serving size on the food label!!!
Look at the total fat grams and % daily value
How to look for fat in a product
Known as the "solid" fats
Raises the level of cholesterol in your blood (both HDL and LDL), thus increasing your risk of heart disease and stroke
The worst kind of fat-try to eliminate or avoid
Created when hydrogen is added to liquid vegetable oils to make them more solid
Used by food manufacturers to increase shelf life of foods and to give foods a more desirable taste and texture
cholesterol, thus greatly increasing you risk for heart disease and stroke
Trans Fats (Twinkie Factory Scenario-Profit vs. consumer rights)
Sources of Monounsaturated Fats
Typically liquid at room temperature and when chilled
Help to reduce your cholesterol levels (lowers both HDL and LDL) and lower your risk of heart disease
May help to reduce your risk of type 2 diabetes
Include essential fats that your body needs but can't produce itself
Omega-3 fatty acids (anti-inflammatory property)
Omega-6 fatty acids
These play an important role in brain function and normal growth and development of your body
fish (trout, herring, and salmon)
Sources of polyunsaturated fat
(Eat fish 2-3 times a week-aka DHA and EPA)
Basic fat facts
Why fat is important
The different types fats
How much should you consume?
How to look for fat on a food label
Tips for making healthier choices related to fats
It is concentrated in calories, so you can easily get extra calories if you don't watch portions
Too much fat in the diet can lead to obesity, heart disease, cancer, and diabetes
Fat intake directly correlates with the amount of cholesterol that you have in your blood
High cholesterol is a major factor in increasing your risk for heart disease and stroke
Low-density lipoprotein (LDL) is the "bad" cholesterol that clogs your arteries
High-density lipoprotein (HDL) is the "good" cholesterol that helps to take excess cholesterol back to the liver to be reprocessed
Why it is important to watch your intake?
Like carbohydrate and protein, provide our bodies with a source of energy
They carry fat-soluble vitamins through the body, meaning they are digested and absorbed and trasported in the body through dietary fat.
Provied essential fatty acids that the body can't make, such as omega-3.
Helps to maintains healthy skin and hair.
They add flavor to foods
Make you feel full longer
Why Do We Need it?
Typically liquid at room temperature, but turn solid when chilled
Help to reduce LDL levels and increase HDL levels in your blood, thus decreasing your risk of heart disease and stroke
Typically high in vitamin E, an antioxidant most Americans need more of
Commercially-baked pastries, cookies, donuts, muffins, cakes, pizza dough
Packaged snack foods (crackers, microwave popcorn, chips)
Fried foods (French fries, fried chicken, breaded fish)
Sources of Trans Fats
Sources of Saturated Fat
Tips to Reduce the Fat
Replace butter with olive oil or cooking spray
Switch to low-fat or nonfat dairy products
Choose lean cuts of meat and trim off the fat before cooking
Limit your intake of fast food and fried foods
Consume more fruits, vegetables, and whole grains
Replace some of your red meats with beans and legumes
Use butter flavored powder or butter spray with no trans fat on your vegetables instead of butter
When eating out: choose a baked potato instead of French fries, ask for a salad with the dressing on the side, skip the sour cream
Don't completely avoid fats, replace the bad fats with good fats
Take home messages:
Saturated and trans fat increase your risk of heart disease and stroke. To help prevent these diseases, most of the fats you eat should be unsaturated But even with unsaturated fats, you should only eat them in moderate amounts. Eating too much of any type of fat (as with carbs and protein) can cause you to gain weight.
Therefore, a balaned diet is one that one that eliminates or minimizes trans fats, employs saturated fat for flavor and focuses on unsaturated fats, the types found in vegetable oils, seeds, avocados, nuts and fish for the greatest healthy benefits..
Good eats explaination of chemistry.......
Foods are included on MyPyramid if they supply essential nutrients as part of calorie needs.
MyPlate – Oils
Oils are NOT a food group, but they provide essential nutrients and are therefore included in USDA food patterns. Limit your solid fat intake and make sure that most of your fat sources come from fish, nuts and vegetable oils.
Note: Recommendation is for all fats
Visible fats -
easy to see; White portions around and through meats,butter, margarine, oil
Invisible fats -
Cannot be seen because they are part of the food’s chemical composition; egg yolk, nuts, whole mile, baked goods, avocados
A. Dietary Guidelines #5 KEY RECOMMENDATIONS
1. Keep total fat intake between 25-30% of total calories.
(The US eats 40% or more)
Teen females 60-75 grams of fat (adults less than 60)
Teen male 90 -100 grams of fat (adults less than 90)
Dietary Guideline #5 / KEY RECOMMENDATIONS
Less than 10% of calories (20 g –2000 cal diet)
Less than 300 mg/day
Keep as low as possible
1 tsp = tip of thumb
2 TBL = nine volt batter
1 tsp of oil:
1 tsp soft margarine (trans fat free) or vegetable oil
1 Tbsp low-fat mayo
2 Tbsp light salad dressing
2 tsp of oil:
1 Tbsp regular salad dressing
3 tsp of oil (1 Tbsp) :
1 oz of nuts OR ½ avocado
Dietary Recommendation for Oils:
6 tsp per day
(2,000 calorie level )
Daily Grams (g) of Saturated Fat per Calorie Level(<10% of calories; 20 grams for 2,000 cal diet)
18 g or less (1,600)
20 g or less (2,000)
24 g or less (2,200)
25 g or less (2,500)
Trans Fat- <2grams per day; avoid. Look also in ingredient list-"hydrogenated oil"
Helps to protect organs, such as the kidneys, heart, and liver
Pads your bones.....
Subcutaneous fat insulates the body, helping to preserve body heat
Serves as an energy reserve when you need it