Fabulous FatsFabulous FatsReplace the BAD with the GOOD

Created by:Annaliessa Visco

Senior Dietetic Student

Fat Facts and MythsFat Facts and Myths

1.1. Lowering the amount of fat you eat Lowering the amount of fat you eat is what matters most.is what matters most.

MYTH

Fat Facts and MythsFat Facts and Myths

2. When it comes to your health and 2. When it comes to your health and your cholesterol levels, the mix of your cholesterol levels, the mix of good and bad fats is more important good and bad fats is more important than the total amount of fat in your than the total amount of fat in your diet.diet.

FACT

Fat Facts and MythsFat Facts and Myths

3. Fat-free means healthy.3. Fat-free means healthy.

MYTH

Fat Facts and MythsFat Facts and Myths

4. Palm and coconut oils are healthy 4. Palm and coconut oils are healthy fats. fats.

MYTH

Fat Facts and MythsFat Facts and Myths

5. Eating a low fat diet is the key to 5. Eating a low fat diet is the key to weight loss.weight loss.

MYTH

Fat Facts and MythsFat Facts and Myths

6. Replacing just 5% of the saturated 6. Replacing just 5% of the saturated fat in your diet with mono and fat in your diet with mono and polyunsaturated fats can lead to polyunsaturated fats can lead to significant decreased in significant decreased in cardiovascular risk factors. cardiovascular risk factors.

FACT

Why fats?Why fats?

Add palatability and taste to foodsAdd palatability and taste to foods Keeps you fullKeeps you full Contain essential fatty acids that our Contain essential fatty acids that our

bodies cannot make and need to get bodies cannot make and need to get from the dietfrom the diet

Good fats may help to combat heart Good fats may help to combat heart disease, inflammation, and play an disease, inflammation, and play an important role in early and middle important role in early and middle aged brain developmentaged brain development

GOOD FATS

Monounsaturated fat Polyunsaturated fat

• Olive oil• Canola oil• Sunflower oil• Peanut oil• Sesame oil• Avocados• Olives• Nuts: almonds, peanuts,

macadamia nuts, hazelnuts, pecans, cashews

• Peanut butter

• Soybean oil• Corn oil• Safflower oil• Walnuts• Sunflower, sesame,

pumpkin and flax seeds• Fatty fish: salmon, tuna,

mackerel, herring, trout, sardines

• Soymilk• Tofu• Seaweed, Spinach, and

KaleMonounsaturated fats (MUFAs) lower your bad cholesterol and raise your good cholesterol

Polyunsaturated fats (PUFAs) lower your triglyceride levels and fight inflammation

Table from: http://www.helpguide.org/life/healthy_diet_fats.htm

Eat more Omega-3’sEat more Omega-3’s

Omega 3’s are a type of PUFA The typical American diet is low in ω-

3’s ω-3’s:

fight inflammationsupport brain and joint healthprotect against heart disease, cancer, and stroke

EATING OMEGA-3’sEATING OMEGA-3’sBest Sources: EPA & DHABest Sources: EPA & DHASalmon, Herring,Salmon, Herring,Albacore Tuna,Albacore Tuna,Mackerel, Sardines,Mackerel, Sardines,Lake Trout, Blue Fish,Lake Trout, Blue Fish,Halibut, Cod Liver Oil,Halibut, Cod Liver Oil,SeaweedSeaweedLess Potent Sources: ALALess Potent Sources: ALAFlaxseed, Walnuts, Canola Flaxseed, Walnuts, Canola

Oil,Oil,Spinach, and KaleSpinach, and Kale

Women 19-30 years old 6 teaspoons

  31-50 years old 5 teaspoons

  51+ years old 5 teaspoons

Men 19-30 years old 7 teaspoons

  31-50 years old 6 teaspoons

  51+ years old 6 teaspoons

Daily Allowances of OilsDaily Allowances of Oils

Table from: http://www.choosemyplate.gov/food-groups/oils_allowance_table.html

What counts as a teaspoon?What counts as a teaspoon?

Example:Example:

2 Tbsp. of peanut butter = 4 tsp of oil2 Tbsp. of peanut butter = 4 tsp of oil

1 oz of almonds = 3 tsp of oil1 oz of almonds = 3 tsp of oil

Be Fat SavvyBe Fat Savvy Be aware of sources of Omega-3’sBe aware of sources of Omega-3’s

ALA? EPA? Or DHA?ALA? EPA? Or DHA?

ALA often comes from canola oil or ALA often comes from canola oil or soybean oil which we already get plenty ofsoybean oil which we already get plenty of

Packaging and Nutrition FactsPackaging and Nutrition FactsThings to ConsiderThings to Consider

1. Look at saturated fat: the lower the better, also check ingredients list for palm or coconut oil

2. 0 g Trans fat: look at the nutrition facts AND check the ingredients for shortening, partially hydrogenated oil, or hydrogenated oils

3. MUFAs and PUFAs: the higher the better 4. Omega 3’s: Check the source and %DV

20% DV or more means it is a good source

CompareCompare

PracticePracticeSmucker’s Natural Creamy Peanut Butter

Ingredients: Peanuts, 1% or less of salt

MaraNatha Organic No Stir Creamy Peanut

Butter

Ingredients: Peanuts, Palm Oil, Cane Sugar, Sea Salt

CompareCompare

Which would you choose?Which would you choose?

710 mg ALA 54% DV

310 mg ALA 23% DV

CompareCompare

Which would you Which would you choose?choose?

Smart Balance made with Olive Oil

320 mg ALA 20% DV 32 mg EPA/DHA 20% DV

Earth Balance made with Olive Oil

320 mg ALA 20% DV

Oils OverviewOils OverviewAvocado Oil: Pressed from Avocados. This smooth

nutty oil is rich in MUFAs.

Uses: Salad dressing or sautés Canola Oil: Made from rapeseed and rich in PUFAs

and Omega-3’s and low in saturated fat.

Uses: Sautéing, baking

Corn Oil: Most corn oil comes from the germ of the corn kernel and is golden yellow in color; unrefined oil will have a darker color and stronger corn taste. This oil is rich in PUFAs.

Uses: salad dressings and dips

Oils OverviewOils Overview

Grapeseed Oil: Extracted from the seeds of grapes, a byproduct of the wine-making industry.

Uses: salad dressings, dips, sauces, and salsas

Soybean Oil: Often the main ingredient in “vegetable oil”. It is rich in PUFAs and Omega-3’s and very versatile. Used widely in the commercial food industry.

Uses: Sauces, baking, salad dressing, sauté’s, and stir-fry’s

Oils OverviewOils OverviewOlive Oil: Comes from olives and is high in

MUFAs. Extra virgin olive oil is made by cold-pressing olives, while the mild “pure” olive oil is a blend of refined olive oil and extra virgin olive oil.

Uses: Salad dressings, dips, and flavoring, sautéing, pan frying, baking and roasting under 410° F

Note: High quality extra virgin olive oil can be used in sauté's and stir-fry’s. Heat oil slowly and cook on medium heat. Olive oil’s smoke point in 410° F, most cooking occurs at 250-350° F.

Oils OverviewOils Overview

Peanut Oil: Comes from peanuts and is rich in MUFAs.

Uses: frying, light sautéing, and stir frying

Sesame Oil: Come from the seed of the sesame plant and is high in antioxidants and MUFAs.

Uses: sauces, dressings, dipping, and marinadesNote: Use refined sesame oil for high heat

applications such as frying and toasted sesame oil for stir-fry's and Asian sauces and dips.

Oils OverviewOils OverviewSafflower Oil: Made from the safflower

seed and rich in PUFAs.

Uses: High oleic in sautéing (will say refined for high heat on the package)

Sunflower Oil: Made from sunflower seeds and rich in MUFAs.

Uses: High oleic in sautéing (will say refined

for high heat on the package)

Oils OverviewOils Overview

Walnut Oil: Made from walnuts and high in PUFAs and Omega-3’s.

Uses: Dipping, dressing, marinades, and flavorings, also available in refined version suitable for medium-high heat cooking

Flaxseed Oil: Made from flaxseeds and rich in PUFAs and Omega-3’s.

Uses: Dipping, dressings, and marinades

Quick Cooking GuideQuick Cooking Guide

For baking: canola and vegetable oil work best

For frying: avocado, peanut, and sesame oil

For sautéing: avocado, canola, high quality extra virgin olive oil, grapeseed, sesame, and high oleic safflower and sunflower oils.

For dipping, dressings, and marinades: look for terrific flavor. For this purpose look to flax, olive, peanut, toasted sesame or walnut oil.

Storage:Storage:

Store oils in cool dry places Store oils in cool dry places Oils rich in polyunsaturated are more Oils rich in polyunsaturated are more

unstable and often need to be stored unstable and often need to be stored in the fridgein the fridge

The package will often tell you how The package will often tell you how best to store itbest to store it

Now Let’s Play Oilingo!Now Let’s Play Oilingo!

Wrap-upWrap-up Replace bad fats with good fats using

the Fabulous Fats handout

Use the Fat Savvy Shopping Tips when choosing products at the grocery store

Cook with a variety of healthy oils using the Oils Overview and the Quick Cooking Guide