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Fabulous FatsFabulous FatsReplace the BAD with the GOOD
Created by:Annaliessa Visco
Senior Dietetic Student
Fat Facts and MythsFat Facts and Myths
1.1. Lowering the amount of fat you eat Lowering the amount of fat you eat is what matters most.is what matters most.
MYTH
Fat Facts and MythsFat Facts and Myths
2. When it comes to your health and 2. When it comes to your health and your cholesterol levels, the mix of your cholesterol levels, the mix of good and bad fats is more important good and bad fats is more important than the total amount of fat in your than the total amount of fat in your diet.diet.
FACT
Fat Facts and MythsFat Facts and Myths
4. Palm and coconut oils are healthy 4. Palm and coconut oils are healthy fats. fats.
MYTH
Fat Facts and MythsFat Facts and Myths
5. Eating a low fat diet is the key to 5. Eating a low fat diet is the key to weight loss.weight loss.
MYTH
Fat Facts and MythsFat Facts and Myths
6. Replacing just 5% of the saturated 6. Replacing just 5% of the saturated fat in your diet with mono and fat in your diet with mono and polyunsaturated fats can lead to polyunsaturated fats can lead to significant decreased in significant decreased in cardiovascular risk factors. cardiovascular risk factors.
FACT
Why fats?Why fats?
Add palatability and taste to foodsAdd palatability and taste to foods Keeps you fullKeeps you full Contain essential fatty acids that our Contain essential fatty acids that our
bodies cannot make and need to get bodies cannot make and need to get from the dietfrom the diet
Good fats may help to combat heart Good fats may help to combat heart disease, inflammation, and play an disease, inflammation, and play an important role in early and middle important role in early and middle aged brain developmentaged brain development
GOOD FATS
Monounsaturated fat Polyunsaturated fat
• Olive oil• Canola oil• Sunflower oil• Peanut oil• Sesame oil• Avocados• Olives• Nuts: almonds, peanuts,
macadamia nuts, hazelnuts, pecans, cashews
• Peanut butter
• Soybean oil• Corn oil• Safflower oil• Walnuts• Sunflower, sesame,
pumpkin and flax seeds• Fatty fish: salmon, tuna,
mackerel, herring, trout, sardines
• Soymilk• Tofu• Seaweed, Spinach, and
KaleMonounsaturated fats (MUFAs) lower your bad cholesterol and raise your good cholesterol
Polyunsaturated fats (PUFAs) lower your triglyceride levels and fight inflammation
Table from: http://www.helpguide.org/life/healthy_diet_fats.htm
Eat more Omega-3’sEat more Omega-3’s
Omega 3’s are a type of PUFA The typical American diet is low in ω-
3’s ω-3’s:
fight inflammationsupport brain and joint healthprotect against heart disease, cancer, and stroke
EATING OMEGA-3’sEATING OMEGA-3’sBest Sources: EPA & DHABest Sources: EPA & DHASalmon, Herring,Salmon, Herring,Albacore Tuna,Albacore Tuna,Mackerel, Sardines,Mackerel, Sardines,Lake Trout, Blue Fish,Lake Trout, Blue Fish,Halibut, Cod Liver Oil,Halibut, Cod Liver Oil,SeaweedSeaweedLess Potent Sources: ALALess Potent Sources: ALAFlaxseed, Walnuts, Canola Flaxseed, Walnuts, Canola
Oil,Oil,Spinach, and KaleSpinach, and Kale
Women 19-30 years old 6 teaspoons
31-50 years old 5 teaspoons
51+ years old 5 teaspoons
Men 19-30 years old 7 teaspoons
31-50 years old 6 teaspoons
51+ years old 6 teaspoons
Daily Allowances of OilsDaily Allowances of Oils
Table from: http://www.choosemyplate.gov/food-groups/oils_allowance_table.html
What counts as a teaspoon?What counts as a teaspoon?
Example:Example:
2 Tbsp. of peanut butter = 4 tsp of oil2 Tbsp. of peanut butter = 4 tsp of oil
1 oz of almonds = 3 tsp of oil1 oz of almonds = 3 tsp of oil
Be Fat SavvyBe Fat Savvy Be aware of sources of Omega-3’sBe aware of sources of Omega-3’s
ALA? EPA? Or DHA?ALA? EPA? Or DHA?
ALA often comes from canola oil or ALA often comes from canola oil or soybean oil which we already get plenty ofsoybean oil which we already get plenty of
Packaging and Nutrition FactsPackaging and Nutrition FactsThings to ConsiderThings to Consider
1. Look at saturated fat: the lower the better, also check ingredients list for palm or coconut oil
2. 0 g Trans fat: look at the nutrition facts AND check the ingredients for shortening, partially hydrogenated oil, or hydrogenated oils
3. MUFAs and PUFAs: the higher the better 4. Omega 3’s: Check the source and %DV
20% DV or more means it is a good source
PracticePracticeSmucker’s Natural Creamy Peanut Butter
Ingredients: Peanuts, 1% or less of salt
MaraNatha Organic No Stir Creamy Peanut
Butter
Ingredients: Peanuts, Palm Oil, Cane Sugar, Sea Salt
Which would you Which would you choose?choose?
Smart Balance made with Olive Oil
320 mg ALA 20% DV 32 mg EPA/DHA 20% DV
Earth Balance made with Olive Oil
320 mg ALA 20% DV
Oils OverviewOils OverviewAvocado Oil: Pressed from Avocados. This smooth
nutty oil is rich in MUFAs.
Uses: Salad dressing or sautés Canola Oil: Made from rapeseed and rich in PUFAs
and Omega-3’s and low in saturated fat.
Uses: Sautéing, baking
Corn Oil: Most corn oil comes from the germ of the corn kernel and is golden yellow in color; unrefined oil will have a darker color and stronger corn taste. This oil is rich in PUFAs.
Uses: salad dressings and dips
Oils OverviewOils Overview
Grapeseed Oil: Extracted from the seeds of grapes, a byproduct of the wine-making industry.
Uses: salad dressings, dips, sauces, and salsas
Soybean Oil: Often the main ingredient in “vegetable oil”. It is rich in PUFAs and Omega-3’s and very versatile. Used widely in the commercial food industry.
Uses: Sauces, baking, salad dressing, sauté’s, and stir-fry’s
Oils OverviewOils OverviewOlive Oil: Comes from olives and is high in
MUFAs. Extra virgin olive oil is made by cold-pressing olives, while the mild “pure” olive oil is a blend of refined olive oil and extra virgin olive oil.
Uses: Salad dressings, dips, and flavoring, sautéing, pan frying, baking and roasting under 410° F
Note: High quality extra virgin olive oil can be used in sauté's and stir-fry’s. Heat oil slowly and cook on medium heat. Olive oil’s smoke point in 410° F, most cooking occurs at 250-350° F.
Oils OverviewOils Overview
Peanut Oil: Comes from peanuts and is rich in MUFAs.
Uses: frying, light sautéing, and stir frying
Sesame Oil: Come from the seed of the sesame plant and is high in antioxidants and MUFAs.
Uses: sauces, dressings, dipping, and marinadesNote: Use refined sesame oil for high heat
applications such as frying and toasted sesame oil for stir-fry's and Asian sauces and dips.
Oils OverviewOils OverviewSafflower Oil: Made from the safflower
seed and rich in PUFAs.
Uses: High oleic in sautéing (will say refined for high heat on the package)
Sunflower Oil: Made from sunflower seeds and rich in MUFAs.
Uses: High oleic in sautéing (will say refined
for high heat on the package)
Oils OverviewOils Overview
Walnut Oil: Made from walnuts and high in PUFAs and Omega-3’s.
Uses: Dipping, dressing, marinades, and flavorings, also available in refined version suitable for medium-high heat cooking
Flaxseed Oil: Made from flaxseeds and rich in PUFAs and Omega-3’s.
Uses: Dipping, dressings, and marinades
Quick Cooking GuideQuick Cooking Guide
For baking: canola and vegetable oil work best
For frying: avocado, peanut, and sesame oil
For sautéing: avocado, canola, high quality extra virgin olive oil, grapeseed, sesame, and high oleic safflower and sunflower oils.
For dipping, dressings, and marinades: look for terrific flavor. For this purpose look to flax, olive, peanut, toasted sesame or walnut oil.
Storage:Storage:
Store oils in cool dry places Store oils in cool dry places Oils rich in polyunsaturated are more Oils rich in polyunsaturated are more
unstable and often need to be stored unstable and often need to be stored in the fridgein the fridge
The package will often tell you how The package will often tell you how best to store itbest to store it