WELCOME!!!. Fat Budgeting Mary Fisler, RN Fat Budgeting Agenda –High Cost of Fat in our Diets –Watch “Don’t Eat Your Heart Out”Video –Calculate Your

WELCOME!!!

Fat Budgeting

Mary Fisler, RN

Fat Budgeting

Agenda

– High Cost of Fat in our Diets

– Watch “Don’t Eat Your Heart Out”Video

– Calculate Your Personal Fat Budget

– Facts about Fats

– Evaluation

Can Eating a High-Fat Diet Hurt Your Health?

• Obesity

• Heart Disease

• High Blood Pressure

• Diabetes

• Cancer

Obesity Trends* Among U.S. AdultsBRFSS, 1985

Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.

































Heavy Cost of FatAmerican’s are paying a high price for eating too many high calorie snacks and exercising too little!

• Average annual spending per person on snacks

$250

• Average yearly U.S. Costs for obesity-related illnesses, injuries

$77 billionSource: University of Missouri-Columbia, U.S. Center for Disease Control and Prevention

Effects of a High Fat Meal

Your Personal Fat Budget

Types of Fat

Best Type of Fat to Use

• Monounsaturated – Found in vegetable oils:

• Olive oil

• Canola

• Peanut oil

• Poly-unsaturated

• Omega-3 Fatty Acids: Seafood, Flaxseed

The BAD Fats

• Saturated Fats– Fats found in animal sources.

• Meat

• Poultry

• Milk

• Butter

DANGER: Saturated Fats

Very Bad: Hydrogenated

• Hydrogenated Oils (ex. coconut, palm)– Formed when vegetable oils are processed into

solid fats.

• Trans-Fatty Acids• Found in snack foods

• Baked goods

• Some dairy products

• Stick butter and margarines

The Fat Facts on Health

• High Blood pressure (Hypertension): If you’re obese, you have twice as much chance of getting high blood pressure as someone of normal weight. About 25 percent of all obese people have high blood pressure.


• Diabetes: Almost 80 percent of people with diabetes are obese. If you have diabetes, you’ll have to pay close attention to what you eat and how active you are.

• Heart Disease: Obesity increases the risk for conditions that lead to heart disease, such as high cholesterol, hypertension, and atherosclerosis.


• Cancer: Obese men might have higher death rates from colon, rectum, and prostate cancers than non-obese men. Obese women might have higher death rates from gall bladder, liver, breast, cervical, and ovarian cancers.

Calculate Your Body Mass Index

• 704 x (Your Weight in pounds) (Your Height in inches)2

• For example: If you’re 64 inches tall and weigh 145 lbs.

• 704 x 145 = 102,080

• 102,080 ÷ 64 = 1,595

• 1,595 ÷ 64 = 24.9

Your BMI: Where am I on the scale?

• BMI of 19 to 25 is considered a healthy range.

• BMI of 26 to 30 is considered overweight

• BMI greater than 30 is considered obese. You are at risk of developing or furthering your risk of health problems associated with obesity.

TLC Works!

• Therapeutic Lifestyle Change: Exercise• Therapeutic Lifestyle Change: Diet

• Saturated fat < 7% calories daily• Polyunsaturated fat up to 10% daily• Monounsaturated fat up to 20% daily• Cholesterol Intake < 200mg/day• Increased plant fiber 10-25gm/day• ?Low Carbohydrate < 20-30 gm/day• ENERGY INTAKE=EXPENDITURE

Things you CAN do:

• Know your daily fat budget.• Choose how you will change.• Take action:

– Make exercise a habit.– Modify Recipes.– Eat out less or choose healthy entrees.– Portion control. – Eat 5 serving a day of fruits and vegetables.– Choose complex carbohydrates – Focus on fiber

• Reward yourself when you succeed!

We Appreciate Your AttendanceThank You!!

Documents

WELCOME!!!. Fat Budgeting Mary Fisler, RN Fat Budgeting Agenda –High Cost of Fat in our Diets –Watch “Don’t Eat Your Heart Out”Video –Calculate Your