Fats: The Good vs. the Bad
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Fats: The Good vs. the Bad Bad Fats Saturated Fats Natural fat Generally solid at room temperature May cause LDL to go up, will not affect HDL Goal – Limit intake to 1520g per day (per 2000 calories) Sources: Meat, Cheese, Cream, Butter, Lard, Coconut/Palm oil, Some snack foods/fast foods Trans Fats Man made fat (to help with “mouth feel” and extending shelf life) Solid at room temperature Can cause LDL to go up, HDL to go down (double BAD) Goal: Avoid completely Sources: Variable as there have been many changes in the last few years – generally processed and/or snack foods. Always check the label. Good Fats (Unsaturated Fats) Monounsaturated Natural fat Liquid at room temperature May cause LDL to go down, small incrase in HDL Source: Olive oil, Canola oil, peanut oil, nuts, seeds, avocados Polyunsatruated (Omega6) Natural fat Liquid at room temperature May cause LDL to go down, no effect on HDL Sources Omega6: Nonhydrogenated margarines, nuts, seeds, safflower oil, sunflower oil, corn oil Polyunsaturated (Omega 3) Natural fat Liquid at room temperature No effect LDL, may cause small increase HDL Goal: Variable No official recommended amount Sources Omega3: Fatty fish, canola oil, soybean oils, flaxseed, walnuts, pecans, pine nuts, *fortified foods *Check the label for the actual amount of Omega3 – sometimes the amount is VERY small Overall Fat Goals: Limit fat o Women: 4575g fat/day o Men: 60105g fat/day Replace bad fats with good fats
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Fats: The Good vs. the Bad
Transcript of Fats: The Good vs. the Bad
Fats: The Good vs. the Bad
Bad Fats Saturated Fats
-‐ Natural fat -‐ Generally solid at room temperature -‐ May cause LDL to go up, will not affect HDL
Goal – Limit intake to 15-‐20g per day (per 2000 calories)
Sources: Meat, Cheese, Cream, Butter, Lard, Coconut/Palm oil, Some snack foods/fast foods Trans Fats
-‐ Man made fat (to help with “mouth feel” and extending shelf life)
-‐ Solid at room temperature -‐ Can cause LDL to go up, HDL to go down
(double BAD) Goal: Avoid completely Sources: Variable as there have been many changes in the last few years – generally processed and/or snack foods. Always check the label.
Good Fats (Unsaturated Fats) Monounsaturated
-‐ Natural fat -‐ Liquid at room temperature -‐ May cause LDL to go down, small incrase in
HDL Source: Olive oil, Canola oil, peanut oil, nuts, seeds, avocados Polyunsatruated (Omega-‐6)
-‐ Natural fat -‐ Liquid at room temperature -‐ May cause LDL to go down, no effect on
HDL Sources Omega-‐6: Non-‐hydrogenated margarines, nuts, seeds, safflower oil, sunflower oil, corn oil Polyunsaturated (Omega -‐3)
-‐ Natural fat -‐ Liquid at room temperature -‐ No effect LDL, may cause small increase
HDL Goal: Variable -‐ No official recommended amount Sources Omega-‐3: Fatty fish, canola oil, soybean oils, flaxseed, walnuts, pecans, pine nuts, *fortified foods *Check the label for the actual amount of Omega-‐3 – sometimes the amount is VERY small
Overall Fat Goals: -‐ Limit fat
o Women: 45-‐75g fat/day o Men: 60-‐105g fat/day
-‐ Replace bad fats with good fats
What can you do to lower your cholesterol?
Reduce bad fat? -‐ Occasionally have vegetarian meals -‐ Watch portion sizes especially for meats and high fat dairy -‐ Choose low fat cheese and dairy, and lean cuts of meat -‐ Trim the fat and/or remove the skin from meat -‐ Drain and/or rinse fat from ground meat once cooked -‐ Avoid adding fat during the cooking process (try to bake, broil, poach, or BBQ) -‐ Discard “drippings” and /or avoid gravies made from them -‐ Avoid fast food, processed food, and baked goods -‐ Avoid convenience foods and read the label
Increase the good fats? -‐ Have 2-‐3 fish servings per week -‐ Add ground flaxseed in baking, oatmeal, or on a salad -‐ Add avocado to your diet -‐ Occasionally have vegetarian meals
Replace bad fat with good fat – How? -‐ Have a peanut butter sandwich instead of a grilled cheese sandwich -‐ Make salad dressings with olive oil – instead of creamy dressings -‐ Use margarine or canola oil instead of butter where applicable -‐ Snack on ¼ cup unsalted nuts instead of a baked goods
How much Fat? Item Portion size Saturated Fat Total Fat Tsp of FAT? Sirloin Steak, fat trimmed 6oz 6g 18g 4.5 tsp Chicken breast, no skin 6oz 2g 6g 1.5 tsp Chicken, drumstick, skin 6oz 4g 15g 3.8 tsp Eggs, large, poached 2 3g 10g 2.5 tsp Eggs, large, fried, butter 2 + 1 tbsp butter 10.3g 21.5g 5.4 tsp Cheddar cheese, regular 2oz 12g 18.8g 4.7 tsp Cheddar cheese, low fat 2oz 7g 12g 3 tsp Tofu, med firm ½ cup 1.1g 5.1g 1.3 tsp Black beans ½ cup 0.1g 0.5g 0.1 tsp Avocado, puree ½ cup 2.4g 16.8g 4.2 tsp Peanut butter 2 Tbsp 3.4g 16g 4.0 tsp Ice cream, vanilla, regular ½ cup 4.9g 7.9g 1.9 tsp Frozen yogurt, regular ½ cup 2.5g 4g 1 tsp Butter 1 tbsp 7.3g 11.5g 2.8 tsp Margarine 1 tbsp 1.5g 12.0g 3 tsp
