All About Fats In Our Diet

19
All About Fats In Our Diet UCI Health Weight Management Natalia Ullrich MS RD

Transcript of All About Fats In Our Diet

Page 1: All About Fats In Our Diet

All About Fats In Our Diet UCI Health Weight Management

Natalia Ullrich MS RD

Page 2: All About Fats In Our Diet

The Role of Dietary Fat

1. Dietary fats are essential to give your body energy and to support cell growth.

2. Fats help your body absorb some nutrients like vitamins A, D, E and K and produce important hormones

3. Fats help protect your organs and help keep your body warm.

Page 3: All About Fats In Our Diet

The “Skinny” on Fats

•Can lower LDL cholesterol and increase HDLsMonounsaturated

•Can lower LDL; little effect on HDLsPolyunsaturated

Omega 3/6

•Increase LDL cholesterol; no effect on HDLs •10% of fat intake Saturated

Trans •Increase LDL cholesterol; no effect on HDLs

Page 4: All About Fats In Our Diet

Monounsaturated Fats

• Olive oil • Peanut oil• Canola oil• Avocados• Sunflower oil• Nuts(almond, peanuts, macadamia, pecans, cashews and hazelnuts)

Page 5: All About Fats In Our Diet

Polyunsaturated Fats

• Soybean Oil• Corn Oil• Safflower Oil• Walnuts• Soymilk• Tofu

Page 6: All About Fats In Our Diet

Omega 3 and 6 Fats

• Atlantic salmon• Sardine• Rainbow trout• Snapper• Flounder• Pecans• Chia seeds• Flaxseed• Tahini

Page 7: All About Fats In Our Diet

Saturated Fats

• Fatty meats (beef, pork)• Dark meat poultry and skin, • Butterfat (butter, milk, cheese, cream, ice cream), • Tropical oils (coconut, palm, palm kernel)

Page 8: All About Fats In Our Diet

Trans Fats

• Partially Hydrogenated oils• Vegetable shortening• Margarine and nondairy creamers • Snack foods (chips, crackers and cookies)

Page 9: All About Fats In Our Diet

Food Category Sources of Saturated Fats in the U.S. Dietary Guidelines

1) 35% mixed dishes2) 18% snacks & sweets 3) 15% meats

* Aim to shift food choices from high saturated fats to high in polyunsaturated and monounsaturated fats.

Page 10: All About Fats In Our Diet

• Data Source: What We Eat in America, NHANES 2007-2010 for average intakes by age-sex group

Saturated Fats: Intakes and Limit

Average Intakes as a Percent of Calories per Day by Age-Sex Group, in Comparison to the Dietary Guidelines Maximum Limit of Less Than 10 Percent of

Calories

Page 11: All About Fats In Our Diet

More Fat Facts

• There are 9 calories per gram of fat. More than twice the calories of proteins and carbohydrates.

• Foods high in sugar are often high in fats (desserts).

• Saturated fat is the worst offender

• Small amounts of any fat add up fast so measure portions.

Page 12: All About Fats In Our Diet

Coconut Vs MCT Oil

• Contains MCTs-Caproic (6),Caprylic (C8) and Capric Acid (C10); about 50% is Lauricacid (C12)

• Burned for energy but not as fast d/t (C12), potentially boost brain function

• May be beneficial for skin conditions, such as acne, eczema, and dry skin

• Strong smell and flavor-solid at room temperature

• Made w/only Caprylic (C8) and Capric Acid (C10)

• Goes directly into the liver where it’s metabolized into ketones

• More effective at boosting weight loss and energy production if on a keto diet

• Tasteless and liquid at room temperature

MCT and coconut oil are generally safe but can produce gastrointestinal discomfort if consumed in excess. There isn’t enough scientific evidence to support the claims. Academy of Nutrition and Dietetics

Page 13: All About Fats In Our Diet

How do I Choose?

THINK Traffic LightGreen Light- GO!

Monounsaturated and Omega 3/6

Yellow Light-Moderation!Polyunsaturated Fats

RED Light-Avoid!Saturated and Trans Fats

Page 14: All About Fats In Our Diet

How Much Fat do we need?

20-35% Total Fat

2015-2020 Dietary

Guidelines for Americans

Academy of Nutrition and

Dietetics

American Heart

Association

Less than 10% from Saturated Fat

Page 15: All About Fats In Our Diet

Step 1:Calculate Calories from Fat

Target goal = 20%-35% total calories per day

1) Calculate your Maintenance calories, include average daily exercise calories:Example:Female 150 lbs: 150 x 10 = 1500 + 300 exercise = 1800 calories

2) Calculate calories from Fat (20%-35%):Multiply 1800 x .20 = 360 calsMultiply 1800 x .35 = 630 cals

Page 16: All About Fats In Our Diet

Step 2:Convert Calories To Grams

There are 9 calories per gram of Fat (more than twice the calories per gram of carbohydrate or protein).

To convert Fat calories to Fat grams divide your Fat calories by 9:

Example:360 ÷ 9 = 40 grams Fat630 ÷ 9 = 70 grams Fat

This female requires 40-70 grams Fat per/day

* Aim for 40-50 grams per day (may miss exercise when sick)

Page 17: All About Fats In Our Diet

Nutrition Label Changes

• Larger and bolder font to draw attention

• Calories from fat removed as the type of fat has a larger influence on health

• No changes to the fat breakdown on label

• Ideally, less than 10% of fat should come from saturated sources

Page 18: All About Fats In Our Diet

Tips to Trim the Fat in your Diet

1. Use oil instead of solid fats. i.e. sauté with olive oil instead of butter, and use canola oil when baking.

2. Choose fish, such as salmon and mackerel, instead of meat at least twice a week to get healthy omega-3 fatty acids. Bake or broil seafood instead of frying it.

3. Choose lean meat and skinless poultry. Trim visible fat from meat and remove skin from poultry.

4. Snack smart. Many popular processed snack foods are high in fat, especially solid fats so check the label.

Page 19: All About Fats In Our Diet

THANK YOU FOR YOUR TIME!


Diet & Cardiovascular System. Objectives Importance of fats Fats and CHD Different types of dietary Fats Mediterranean Diet Dietary factors affecting.

Diet & Cardiovascular System. Objectives Importance of fats Fats and CHD Different types of dietary Fats Mediterranean Diet Dietary factors affecting.

Gluten Free Diet & The Food For A Healthy Brain - Dr ......2016/11/01  · Dementia Cognitive decline Diet Saturated fats Trans fats Polyunsaturated fats Monounsaturated fats abstract

Gluten Free Diet & The Food For A Healthy Brain - Dr ......2016/11/01  · Dementia Cognitive decline Diet Saturated fats Trans fats Polyunsaturated fats Monounsaturated fats abstract

Fats and Nutrition Lipids in Our Diet. Chemical Make-up of Lipids Fats belong to a larger group of compounds called lipids, which include both fats.

Fats and Nutrition Lipids in Our Diet. Chemical Make-up of Lipids Fats belong to a larger group of compounds called lipids, which include both fats.

I. high-fat, adequate-protein, low-carbohydrate diet. II. The diet forces the body to burn fats rather than carbohydrates. III. The original therapeutic.

I. high-fat, adequate-protein, low-carbohydrate diet. II. The diet forces the body to burn fats rather than carbohydrates. III. The original therapeutic.

Your Guide to · • Diet vs. Dieting 29 • Good Fats vs. Bad Fats 30 ... become a Certified Primal Health Coach and everything I learned about health, diet & nutrition in ... consequences

Your Guide to · • Diet vs. Dieting 29 • Good Fats vs. Bad Fats 30 ... become a Certified Primal Health Coach and everything I learned about health, diet & nutrition in ... consequences

University of Athens, Faculty of Pharmacy, Greece OLIVE ...worldolivecenter.com/wp-content/uploads/2018/06/...Replacing saturated fats in the diet with unsaturated fats contributes

University of Athens, Faculty of Pharmacy, Greece OLIVE ...worldolivecenter.com/wp-content/uploads/2018/06/...Replacing saturated fats in the diet with unsaturated fats contributes

Balanced Diet Guide - GVLIBRARIES.ORG Diet Guide_FIN.pdf · • Describe the six essential nutrients including: carbohydrates, proteins, fats, vitamins, minerals, and water. List

Balanced Diet Guide - GVLIBRARIES.ORG Diet Guide_FIN.pdf · • Describe the six essential nutrients including: carbohydrates, proteins, fats, vitamins, minerals, and water. List

T RACK Y OUR P LAQUE D IET. Diet Principle #1 Eliminate wheat and cornstarch, limited dairy Diet Principle #2 Dont limit fats, but choose the right fats.

T RACK Y OUR P LAQUE D IET. Diet Principle #1 Eliminate wheat and cornstarch, limited dairy Diet Principle #2 Dont limit fats, but choose the right fats.

Introduction · 2020-03-09 · Introduction The ketogenic diet or as like some people prefer to call it; the Keto diet or low carb diet is about consuming a lot of protein and fats

Introduction · 2020-03-09 · Introduction The ketogenic diet or as like some people prefer to call it; the Keto diet or low carb diet is about consuming a lot of protein and fats

Mediterranean Diet Lecture Notes - Santa Rosa Family …€¦  · Web view · 2018-04-07The Essential Components of a Healthy Diet. Wendy Kohatsu, MD. 1. THE TRUTH ABOUT FATS. All

Mediterranean Diet Lecture Notes - Santa Rosa Family …€¦  · Web view · 2018-04-07The Essential Components of a Healthy Diet. Wendy Kohatsu, MD. 1. THE TRUTH ABOUT FATS. All

National Curriculum Statements linked to this Unit 9D 2a about the need for a balanced diet containing carbohydrates, proteins, fats, minerals, vitamins,

National Curriculum Statements linked to this Unit 9D 2a about the need for a balanced diet containing carbohydrates, proteins, fats, minerals, vitamins,

Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

Face the Facts About Fats October 2008. Fats 101Fats 101 –Saturated Fats –Trans Fats –Monounsaturated Fats –Polyunsaturated Fats –Additional Fats Facts.

ARE ABLE TO READ THE LABEL? - nj.gov...THE GOOD FATS You’ve learned about saturated fat and trans fats, the “bad fats.” Now it’s time to learn about the “good fats.” Monounsaturated

ARE ABLE TO READ THE LABEL? - nj.gov...THE GOOD FATS You’ve learned about saturated fat and trans fats, the “bad fats.” Now it’s time to learn about the “good fats.” Monounsaturated

Barbara Pearl Registered, Licensed Dietitian. A Performance Diet Your performance depends on a healthy diet: Carbohydrates Protein Fats Water.

Barbara Pearl Registered, Licensed Dietitian. A Performance Diet Your performance depends on a healthy diet: Carbohydrates Protein Fats Water.

13+ - Weebly · Web viewabout the need for a balanced diet containing carbohydrates, proteins, fats, minerals, vitamins, fibre and water, and about foods that are sources of these;

13+ - Weebly · Web viewabout the need for a balanced diet containing carbohydrates, proteins, fats, minerals, vitamins, fibre and water, and about foods that are sources of these;

Diabetes and Heart Disease Awareness...tips to remember about eating a healthy diet. Limit solid fats. Cut down on the solid fat you eat. Solid fats can be butter, margarine or shortening.

Diabetes and Heart Disease Awareness...tips to remember about eating a healthy diet. Limit solid fats. Cut down on the solid fat you eat. Solid fats can be butter, margarine or shortening.

Choose healthy fats. - University of Nebraska–LincolnChoose healthy fats. Not all fats are the same Most of what you hear today is, “Eat a low-fat, low-cholesterol diet.” While

Choose healthy fats. - University of Nebraska–LincolnChoose healthy fats. Not all fats are the same Most of what you hear today is, “Eat a low-fat, low-cholesterol diet.” While

Chapter 6: Nutrition in Humans. A balanced diet is a diet which contains all the essential nutrients (carbohydrates, fats, proteins, vitiamins, minerals,

Chapter 6: Nutrition in Humans. A balanced diet is a diet which contains all the essential nutrients (carbohydrates, fats, proteins, vitiamins, minerals,

How To Learn 100 Dietary Theories In 10 Minutes Diet ...2015...Diet Timing Carbs Fats Protein Cooking 11. Nutrisystem 3 Nutrisystem meals & dessert About 55%. Certain low glycemic

How To Learn 100 Dietary Theories In 10 Minutes Diet ...2015...Diet Timing Carbs Fats Protein Cooking 11. Nutrisystem 3 Nutrisystem meals & dessert About 55%. Certain low glycemic

Fats The love/hate relationship. The Good, Fats and oils are part of a healthful diet. Fats and oils are part of a healthful diet. Fats serve many functions.

Fats The love/hate relationship. The Good, Fats and oils are part of a healthful diet. Fats and oils are part of a healthful diet. Fats serve many functions.