On The AgendaIt’s all about the mountain goats

• Fat Facts• Finding Fat• Reducing Daily Fat• Sample Meals• Counting Calories• Studying Patterns

Lower Your Fat Intake in Order to Lose Weight

• A low-fat, high-fiber diet aids weight loss.

• A lower fat intake is associated with reduced BMI scores as well. Like golf, the lower your BMI score, the better!

What Is Fat?

• Fat is one of the three macro nutrients that supplies calories to the body.

• There are 9 calories in each gram of fat.

• Fat has more than twice the calories per gram than carbohydrates or proteins!

What is Fat?

• There are different kinds of fat.

• Two kinds of fat that are very bad for you are saturated fat and trans fat.

• Monounsaturated fats are good for you… in small doses.

What Kinds of Fat Are There?

• Saturated Fat• Trans Fat• Unsaturated Fat

Fat Does Several JobsNo idle hands here! Actually, no hands at all here…

• Fat is a vital energy source.• It also insulates the body.• Fat even stores calorie reserves.• Certain fats promote healthy skin and hair. • Finally, fat helps your body absorb and

transport fat-soluble vitamins.

How Much Fat Do You Need?

• Dietary fat provides essential omega 3 and omega 6 fatty acids.

• On a 2,000 calorie diet, the average person would need each day about:

• 1-2 g of omega 3• 4-8 g of omega 6

Essential Fatty Acids

• You can find omega-6 fatty acids in fruits, vegetables, beans and whole grains.

• You can find omega-3 fatty acids in

fatty cuts of fish.

Foods with Low Calorie DensityCategory Products Calories/Pound Calorie DensityVegetables All 65-195 very low

Fruits All except avocado 135-42 low

Nonfat dairy Skim milk, nonfat yogurt 180-40 low

Egg whites Nonfat egg substitute 226 low

High-fiber Potato, peas, beans, 300-600 moderately lowcarbs pasta, rice, barley, cooked cereals

Poultry & fish Lean poultry 450-650 moderately lowlean fish, shellfish

Foods with High Calorie DensityCategory Products Calories per Pound Calorie Density

Low-fat/fat-free fat-free: chips, 1,500-2,000 high refined carbohydrates cakes, muffins,

cookies, brownies,pretzels, crackers,bread sticks, dry cereals

Cheese, egg yolks cheddar, Swiss, Brie 1,500-2,000 high

Regular refined potato chips, cookies, 1,500-2,500 very highcarbohydrates salad dressing, candies,

brownies, fudge, crackers

High-fat products chocolate candy, 2,500-3,000 very highcoconut, peanut butter,nuts, seeds

High-fat products bacon, margarine, butter, 3,000-3,500 very highmayonnaise

Fats, oils olive oil, lard, vegetable oil, 4,000 extremely highshortening

Fat Content Makes a Difference

• Researchers have found that people ate more calories and gained more weight as the percentage of fat in their diet increased.

Bottom line: 15-20% fat in diet

Middle line: 30-35% fat in diet

Top line: 45-50% fat in diet

Where Is the Fat in My Food?Ready or not, here we come!

• Fatty meats• Dairy foods• Refined fats and oils:

– Salad dressings, oils, margarine– Fried foods, many restaurant foods– Most desserts– Many frozen dinners

• Nuts and nut butters

Read the Labels!

• Compare these two margarines: 11g fat and 5g fat – half the fat is half the calories.

• Light spreads may not be good for cooking and baking.

Regular margarine

Light margarine

Venturing into the KitchenHere are some tips to help you escape that

angry mountain goat…

Make substitutions to cut fat and increase flavor!

Substitution OneSubstitution One

• Use skim milk in place of whole milk.

• This switch will help you consume 5 grams less of saturated fat per cup.

Substitution Two

• Use light margarines for spreads.

• The best margarine choices will have less than 1 gram of sat fat and less than 50 calories per serving.

Substitution Three• Use less refined oil:

• Measure oil rather than pouring freely.

• Use a spray can or misting bottle.

• Use broth instead of oil.

Substitution Four• Switch white

skinless poultry for cuts of red meat.

• Try ground turkey in your spaghetti sauce instead of ground beef.

Substitution Five

• Instead of whole eggs, use…

• 2 egg whites OR

• 1/4 cup nonfat egg substitute.

Substitution SixThis one’s more of a guideline…

• Cheese is very high in fat and saturated fat…

• Use sharp flavors so you need less cheese.

• Try flavored fat-free cream cheese.

Keep the Flavor, Not the Fat• Use fat-free salad

dressing or a small amount of oil and vinegar to dress salads.

• Measure instead of pouring dressing all over the place.

Sample Meal Plan• Start your day with a healthy breakfast:

– Try oatmeal with skim milk

– Be sure to add fresh fruit• 1 banana• ½ cup berries

– Finish things off with a cup of coffee or tea

Compare Oatmeal with a Fast Food Breakfast

Source: http://www.mcdonalds.com (01/2003)

Calories Fat Saturated FatSteak & Egg Cheese Bagel 700 35 13Spanish Omelette Bagel 690 38 14Ham & Egg Cheese Bagel 550 23 8Sausage Biscuit with Egg 490 33 10Bacon, Egg & Cheese Biscuit 480 31 10Sausage Biscuit 410 28 8

Calories Fat Saturated FatOatmeal 148 3 0Banana 108 0.5 0Skim milk 85 0 0Blueberries 40 0 0Total 381 3.5 0

Sample Meal Plan

• Stay on track with a delicious lunch…

– Large salad with 1 tsp oil & vinegar

– Large bowl of chicken minestrone soup

– 1 slice 100% whole-grain bread

– Diet soda or tea

Sample Meal Plan

• How about a Snack?

– Yogurt with fresh fruitand fat-free whippedcream

– Herbal tea

Sample Meal Plan• Finish things off with a filling dinner!

– Baked Lemon Fish

– Grilled red potatoes

– Sautéed spinach

– Fresh tomatoes

Sample Meal Plan

• Well, this meal isn’t quite complete without dessert…

– In this case, thatdessert is a healthyadaptation of abanana sundae

Guess how many calories were in the menu we just showed

you?

Meal Plan Stats• 1,700 calories• 31 g fat• 6 g saturated fat• 100 mg cholesterol• 2,572 mg sodium• 282 g carbohydrate• 42 g fiber• 87 g protein

6.5 pounds

of food!

Calorie Density:

261

Calories Count!

Whenever the calorie density of the diet is high, the calorie intake will be high, whether the calories come from fat or refined carbohydrates.

Percentages of Fat, Like Appearances, Can Be Deceiving

• Not all high-fat foods have more concentrated calories than all lowfat foods.

• We’ll feature a few sneaky examples in the next few slides…

The Deception: Part One

• Adding three tablespoons of chocolate syrup to a glass of whole milk doubles the calories even though it cuts the percent of total fat in half.

The Deception: Part Two

• A salad with dressing and avocado is much higher in fat than salty snack foods.

• However, it is much lower in calorie density and has much higher moisture and fiber content

Meet FatSlurper

• FatSlurper and her husband have been too busy too cook and have dined out quite often over the past year.

• Her meals are generally high calorie and high fat.

• FatSlurper has no motivation to work out.

The Effects of FatSlurper’s Choices

• FatSlurper was not getting enough fiber or antioxidants.

• Her body did not burn many of the calories she consumed.

• FatSlurper’s muscle mass was low.

Plan of Action

• Eat smart when dining out.• Eat healthy snacks.• Eat less fat, especially saturated fat.• Keep daily food logs.• Increase physical activity.

Outcome

• Over the course of 9 months, FatSlurper lost 12% of her body weight.

• FatSlurper began exercising.

• She and her husband cook at home about 3 nights per week.

Let’s Review!What could be more fun than that?

• Fat Facts• Finding Fat• Reducing Daily Fat• Sample Meals• Counting Calories• Studying Patterns

“To will is to select a goal, determine a course of action, and then hold to that action

till the goal is reached. The key is action.”

— Michael Hanson