Solid Fats and Added Sugars: Get off the SoFAS!

Project Sponsors •USDA Project Funded through the Supplemental Nutrition Assistance Program

•School District of Philadelphia

•Department of Nutrition Sciences, Drexel University

2010 Dietary Guidelines for Americans

According to the 2010 Dietary Guidelines for Americans: • Solid fats and added sugars (SoFAS) contribute to an

average of 35% of daily calories (almost 800 calories!) • Reducing intake of calories from SoFAS is

recommended

What Is Solid Fat?

• Fats that are solid at room temperature • Includes both saturated and trans fats

– Saturated fats are found in animal products (butter, cheese, milk, meat) and some plants (coconut and palm oil)

– Trans fats are often found in pre-packaged snacks, baked goods and fried foods (margarine, cookies, cakes)

Why Eat Less Solid Fat?

• Solid fats tend to raise “bad” (LDL) cholesterol levels in the blood – This increases the risk for heart

disease – To lower risk, cut back on foods

containing solid fats • Excess calories can contribute to

weight gain and increase risk of chronic health problems

Where Are Solid Fats Found?

Common solid fats include: • Butter • Milk fat • Beef fat (tallow, suet) • Chicken fat • Cream • Pork fat (lard) • Stick margarine • Shortening • Hydrogenated and partially hydrogenated oils • Coconut oil • Palm and palm kernel oils

Top 10 Sources of Solid Fat in the U.S.

Type of Food Percent Contribution to Total Solid Fat

Grain-based desserts 10.8%

Pizza 9.1%

Regular cheese 7.6%

Sausage, hot dogs, bacon, ribs 7.1%

Fried white potatoes 4.8%

Dairy desserts (like ice cream) 4.7%

Tortillas, burritos, tacos 4.6%

Chicken and chicken mixed dishes 4.1%

Pasta and pasta dishes 3.9%

Whole milk 3.9%

How Much Solid Fat Should I Have? • Dietary Guidelines: Limit saturated fat to less than 10% of

calories – This would mean less than 200 calories /day from saturated fat for a 2,000

calorie diet (200 calories = 22 grams of fat)

• Keep trans fat consumption as low as possible Type of Food Solid fat in

grams (g) Calories from solid fat

Whole milk (1 cup) 5 g 45 calories

Cheddar Cheese ( 1½ oz) 14 g 125 calories

Ice cream (1 cup) 14 g 125 calories

Bacon (2 slices) 6 g 55 calories

Hamburger (3 oz) 14 g 125 calories

Biscuit (1 small) 6 g 55 calories

Identifying Solid Fat on the Food Label

Look for the words “Saturated Fat” and “Trans Fat” under “Total Fat”

Look at the ingredient list

Examples of Solid Fats That Can Be Listed as an Ingredient

Beef fat

Butter

Chicken fat

Coconut oil

Cream

Hydrogenated oils

Palm kernel oil

Partially hydrogenated oils

Pork fat (lard)

Shortening

Stick Margarine

Activity

Make the Changes! • Choose lean meats and poultry • Trim visible fat from meat and remove skin from

poultry • Cook with small amounts of vegetable oil instead of

butter, lard, or margarine • Switch from whole milk to low-fat or skim • Try grilling, broiling, poaching, or roasting instead of

frying • Try peanut butter on toast instead of butter • Eat fewer baked goods made with stick margarine or

shortening. Look for trans fat on the label!

What Are Added Sugars?

Why Should We Eat Less Added Sugar?

• Could miss out on important nutrients • Help maintain healthy weight • Prevent cavities

Top 10 Sources of Added Sugars in the U.S.

Type of Food

Percent Contribution to Added Sugars

Soda, energy drinks, sports drinks 35.7%

Grain-based desserts (like cookies or cake) 12.9%

Fruit drinks (like fruit punch) 10.5%

Dairy desserts (like ice cream) 6.5%

Candy 6.1%

Ready-to-eat cereals 3.8%

Sugars and honey 3.5%

Tea 3.5%

Yeast breads (like cinnamon rolls) 2.1%

All other food categories 15.4%

Sugar Is Not Just “Sugar!”

Examples of Added Sugars That Can Be Listed as an Ingredient

Anydrous dextrose Lactose

Brown sugar Malt syrup

Confectioner’s powdered sugar Maltose

Corn syrup Maple syrup

Corn syrup solids Molasses

Dextrin Nectars (e.g. peach nectar, pear nectar)

Fructose Pancake syrup

High-fructose corn syrup Sucrose

Honey Sugar

Invert sugar White granulated sugar

How Can We Eat Less Added Sugar?

What Do Solid Fats and Added Sugars Have in Common?

• SoFAS are energy dense (high in calories) and can contribute to lots of empty calories

• SoFAS often do not contain many important nutrients like vitamins, minerals, or dietary fiber Many foods have solid fats and added sugars!

What are some examples?

Get off the SoFAS!

• SoFAS provide Americans with many calories and not enough important nutrients

• The more calories that come from SoFAS, the more difficult it becomes to get essential nutrients while staying within our “calorie budget”

• For most people, no more than about 5-15% of calories from SoFAS can fit into USDA recommendations

Questions?