Yaniv Yarkoni MS Sodexo Dietary Intern February 2013 Importance amp benefits of fats Types of fats Food sources Dietary fats effects on blood lipids D ietary suggestions Practical everyday tips ID: 338149
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Slide1
Dietary Fats
Yaniv Yarkoni, MS
Sodexo Dietary Intern
February 2013Slide2
Importance & benefits of
fats
Types of fatsFood sourcesDietary fat’s effects on blood lipidsDietary suggestionsPractical every-day tips
Today’s AgendaSlide3
Plenty of misinformation
Fats are a necessity for
a healthy functioning bodyToo much fat hazardous to health:Heart diseaseGallbladder diseaseCancerArthritis
Obesity
Dietary Guidelines for Americans: 20-35% total cals
Let’s Chew
t
he FatSlide4
Rich source of energyMakes up cell membranes
Regulates
blood pressure, heart rate, blood clottingHelps transport vitamins (A, D, E, K) into bodyInsulates & protects Flavor & texture in foodProvides satiety
Fat BenefitsSlide5
Types of Fats
Mono-unsaturated Fats
Poly-unsaturated Fats
Eat more frequently
Usually liquid at room tempMay lower risk of Heart Disease
Saturated Fats
Solid at room temp
Meats, oils (coconut, palm, kernel)
Prompt liver to make more cholesterol Slide6
Trans
Fats
Partially hydrogenated oils (shortening, margarine)Raise LDL cholesterol & lower HDL
Found in processed and fried foods:
“partially hydrogenated vegetable shortening”
Types of FatsSlide7
Where’s the Fat?
Butter
MeatsSalad dressing DairyBiscuits
Crackers
Avocadoes
Olives
Chips
Fried foods
Chocolate Slide8
Dietary Fats
Fat Type
Food Sources
Effect on Blood Lipids
Healthy
Fats:
Monounsaturated
olive, avocado, oils (canola, olive, peanut)
total cholesterol, LDL*
Polyunsaturated
Omega-3-Fatty Acids
(
Linolenic
Acid=Essential FA)
Fish, margarine, oils (safflower, corn, sunflower, sesame, cottonseed)
Fatty fish (salmon, mackerel
, sardines)
soy foods, flaxseeds, walnuts, canola oil, chia seed total cholesterol, LDL* total cholesterol, triglycerides* Omega-6-Fatty AcidsPoultry, eggs, avocado, nuts, whole grains, flaxseed High ratio n-6:n-3 chronic disease Ideal ratio 4:1
Harmful Fats:Trans Partially hydrogenated vegetable shortening, margarine, crackers, cookies, fried foods total cholesterol, LDL may HDLSaturated Animal-based meats, lard, butter, dairy, coconut, palm & kernel total cholesterol, LDL
*
Only if unsaturated fat replaces saturated fat, not in addition to the fat you already consume Slide9
Saturated Fat < 7% total calories
Trans Fats < 1% total calories
Cholesterol < 300mg/d (AHA); <200mg (AND)Fish, especially oily fish= twice/weekAdditional O-3-FA for CVD prevention and lower TG (AND)Academy on Nutrition and Dietetics
and American Heart AssociationSlide10
Choose whole grains low in sat & trans fats (WW breads instead of biscuits /pastries)
Frozen veg w/o sauce
Fruit for dessert Skim or reduced fat milk, cheese, yogurt, cottage, sour creamChoose lean cuts of meats (-oin): fish
poultrybeefpork
Cook meats on rack
Remove visible fat and skin
Select canned tuna / salmon in water
Practical TipsSlide11
Cooking: EVOO, tub margarines (Benecol
, Smart Balance), herbs, spices, juice, wine
.Fiber: eat diet rich in fruit & veggies30g/d (emphasis on soluble fiber; AND)Practical Tips