Low Fat Diet Kuliah

7/27/2019 Low Fat Diet Kuliah

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Backgound

Definisi

Tujuan

Syarat Diet

Indikasi

Guidelines

Bahan

Makanan

Contoh

menu


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Background

Many adults eat more fat than they should.

total

fat diet

Obesity

DM HT

Cancer

Saturated fats

and trans fats

Heart disease


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Definisi

A low fat diet is one where 30% or less of the

total daily calories come from fats

A very low fat diet is one where 15% or less of

the total daily calories come from fat.

By comparison, in the average American dietabout 3537% of calories come from fat


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Tujuan

Control lipid

profiledislipidemia

Metabolic

Syndrome

Low fat

(with fiber,

carb)

Weight loss


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Syarat Diet Rendah Lemak

Energi, Protein,

Karbohidrat,

Vitamin & Mineral

sesuai dengankebutuhan

Lemak < 30% total

Energi

< 10% Saturated FA

< 300 mg cholesterol,

200 mg if LDL , DM,

CVD

Keep Trans FA as low as

possible (2-3% of total E)


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Indikasi

Weight loss

Dislipidemia

Penyakit Jantung Penyakit kandung empedu

Penyakit hati


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Guidelines for Lowering Fat Intake

Choose lower fat alternatives more often.

Use lower fat cooking methods

Eat smaller portions of high fat foods. Eat high fat foods less often.

Balance foods higher in fat with foods lower in

fat.


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Total Fat

Claims Definition

Fat Free, Zero Fat, No Fat, Without Fat, Trivial

Source of Fat, Negligible Source of Fat, Dietarily

Insignificant Source of Fat

Less than 0.5g fat per

serving.

Low in Fat, Less Fat, Contains a Small Amountof Fat, Low Source of Fat

Less than 3g fat per serving.

Reduced Fat, Less Fat

At least 25% less fat per

serving than the original

food item.

Original product may not be

"low fat".

Light (fat) A minimum of 50% less fat

than the comparison food


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Saturated Fat

Claims Definition

Saturated Fat Free, Zero Saturated Fat, No

Saturated Fat, Without Saturated Fat, Trivial

Source of Saturated Fat, Negligible Source of

Saturated Fat, Dietary Insignificant Source ofSaturated Fat

Less than 0.5g saturated fat

and less than 0.5g trans fatty

acids per serving.

Low in Saturated Fat, Less Saturated Fat, Low

Source of Saturated Fat, Contains a Small

Amount of Saturated Fat

1g saturated fat or less per

serving and 15% or less

calories from saturated fat.

Reduced Saturated Fat, Less Saturated Fat

At least 25% less saturated fatper serving than the original

item.


"Low Saturated Fat".


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CholesterolClaims Definition

Cholesterol Free, Zero Cholesterol, No Cholesterol,Without Cholesterol, Trivial Source of Cholesterol,

Negligible Source of Cholesterol, Dietary

Insignificant Source of Cholesterol

Less than 2mg cholesterol per

serving.

Low in Cholesterol, Less Cholesterol, Contains a

Small Amount of Cholesterol, Low Source ofCholesterol

20mg cholesterol or less perserving.

Reduced Cholesterol, Less Cholesterol

At least 25% less cholesterol

per serving than the original

item.


"Low Cholesterol".

* * * * * * * * * *

No claims can be made about

cholesterol if the item contains

more than 2g saturated fat.


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Remove all visible fat from meat and skin frompoultry before cooking.

Bake or broil meats on a rack set in a pan, so thatthe fat can drip off.

Refrigerate homemade soups and stews, thenskim the solidified fat off the top before serving.

If using canned soup or broth that contains fat,put the can in the refrigerator for a few hours,and skim the solid fat off the top before heating.

Top pasta with vegetables instead of oil, butter, orcheese.


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Choose items that are broiled,

roasted or baked. Avoid fried foods.Select fish or chicken instead of beef

or pork.

Ask for salad dressing, butter, andgravy on the side.

Fill up on salad with non-fat dressing

at the salad bar.


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Healthy Choices to Lower Fat through

the USDA Daily Food Plan

Choose whole-grain breads,

cereals, pastas and rice.

Avoid high-fat snack foods, such

as granola, cookies, pies, pastries,

doughnuts and croissants.

Grain

Group

Almost all vegetables and fruits

are low in fat. Exceptions are

avocados and coconut.Vegetableand Fruit


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Choose lean cuts of meat, poultry, and fish Trim visible fat from meat and remove the skin

from poultry

Use low fat preparation methods such as

broiling, grilling, roasting, poaching, or steaming

instead of deep fat frying or pan-frying

Refrigerate meat drippings, stews, and soupsand remove the solidified fat before serving

Many types of fish are low in fat, but fish with

white meat such as flounder, sole, and orange

roughy tend to have less fat than fish with

darker meat such as salmon or mackerel

Two egg whites or a quarter-cup of egg

substitute can be used for each whole egg in a

recipe

Protein

FoodsGroup


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Fat free milk (skim or non-fat) and low-fat (1%) milkhave the least amount of fat

Cheeses naturally lower in fat include part-skim

mozzarella and ricotta cheese

Choose low-fat and fat-free yogurts

Lower the fat in recipes by substituting plain fat-free

yogurt for sour cream or mayonnaise

DairyGroup

Lard, shortening, coconut oil, and palm oil are highin saturated fats.

Safflower, sunflower, corn, and soybean oils are

high in polyunsaturated fats. Canola oil and olive oil are high in monounsaturated

fat

Fats,

Oils, andSweets


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Contoh Menu

Mak

anPagi

Nasi

Ayam kecap

Gadon tahu

Boborbayam

(santan

encer)Maka

nSiang Nasi

Pepes

tongkol

Tempebacem

Sayur asem

Jakarta Makan

Malam

Kentang

rebus

Steak daging

(sirloin) saus

BBQ

Kacang

merah rebus

Wortel dan

buncis rebus

Snack I:

Puding

Mangga

(Susu skim)

Snack II:

Pisang Bakar

Strawberry


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Low Fat Diet Kuliah

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