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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!!