Download Phoenix House Fat Key Presentation

Phoenix House
Fat
(Key Presentation)
Krysta Butkus and Whitney Houser
Materials List
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24 food models/labels (at least half from unsaturated sources, half from saturated/trans)
Pre and post tests printed and copied
Handout printed, copied
Activity printed, copied
Flip Chart, stand
2 printed outlines
18 slices avocado cake, paper towels
Introduction: Introduce ourselves, explain what dietetic interns are, and set the
climate.
I. Objectives:
1. Identify one food source of unsaturated fat, saturated fat, and trans fat
2. Understand one health benefit of unsaturated fat and one health risk associated
with saturated fat and trans fat.
3. List two ways to increase healthy fat consumption and two ways to decrease
unhealthy fat consumption
Pass out Pre-Test:
(1) True or False? Saturated fats are solid at room temperature. (true)
(2) Which one of the following foods contains mostly unsaturated fat?
a. Bacon
b. Canola oil
c. Whipped cream
d. Butter
(3) Which of the following is a benefit of fat in the diet?
a. Carries vitamins and minerals in the body
b. A quick source of energy in the body
c. Helps build strong bones
d. Prevents constipation
(4) True or false? Cholesterol is found only in animal products. (true)
(5) Fill in each blank with either “positive” or “negative”
a. Unsaturated fats in the diet have a _______effect on your cholesterol levels,
while saturated fats have a ________ effect on your cholesterol levels.
(Positive, Negative)
Icebreaker
Have the participants work in groups of 2-3, giving each group 6 food models and
boxes/cans with labels covered up (3 containing unsaturated fats, 3 containing
saturated/trans sources). The groups will need to determine what group each of the food
belongs to. After all groups have finished ranking their products, have all the groups
reveal their findings and save the piles for a later label reading activity.
II. Different Types of Fat in the Body
Before we get into the different types of fat, how does fat work within our bodies? The
different types of fat affect our body’s cholesterol levels in different ways. There are two
different types of cholesterol that our body’s make, HDL and LDL. We just want you to
know that LDLs are bad, and HDLs are good for us. Remember that cholesterol we
consume comes from only animal products! So now we will discuss the three types of fat!
Trans, Saturated and Unsaturated....
III. Saturated Fats
● Saturated fat: Each macronutrient (protein, carbohydrate and lipid) has a
different chemical structure and that structure is important and affects how our
bodies recognize it and use it. Saturated fat has no double bonds (show picture on
flip chart), every carbon has a hydrogen..it is SATURATED with hydrogen.
● Solid at room temp (Sources: coconut oil, palm kernal oil, butter, beef. Some of
the saturated fat can be emulsified into solution like whole milk or cream which
are not solid at room temp but still contain saturated fats)
● Found in animal products
● Used in processed foods to increase shelf life because it does not go rancid as
quickly as unsaturated fats.
● Can clog arteries, causing heart problems (example: Your artery is a straw, imagine if
that artery was filled with butter ((saturated fat)) The result would be a very clogged straw, just
like an artery that has seen too much saturated fat. Now imagine pushing olive oil
((unsaturated)) through that straw opening, it would flow much easier and your artery would not
become clogged. This goes beyond the texture of the fat, it has to do with the type of chemical
structure the lipid has.
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Raises LDL (bad) cholesterol
IV. Trans Fat
● What do you know about trans fats? Have you heard anything in the news about
it?
● Trans-fats have been required to be labeled since 2006... (briefly explain
loopholes in this and restaurant policy
a. Manufacturers can say there is 0g in serving if there is 0.5g or less per
serving in that product.
b. Ingredients list cues: partially hydrogenated,
hydrogenated, fully hydrogenated=saturated not trans
● Trans fats are not naturally occurring in nature, they are manufactured.
● Hydrogen atoms are attached to unsaturated fats diagonally to the double bond,
making it straighter and more rigid like a saturated fat.
● Sources: Margarine, processed foods like cakes/cookies/crackers, and fried foods.
● Increases the shelf life of products much like other saturated fats.
● Raises LDL (bad) and decreased HDL (good) cholesterol
Changes cell membrane function and the way cholesterol is removed from the blood
(something unique to trans fats)
Trans Fat Activity
● Look at the 3 food pictures from the icebreaker activity that we determined
contain saturated/trans-fats
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Pull off the pieces of paper taped on the back of the picture to reveal the nutrition
label.
● Get together with your partner again and determine if the product contains trans
fats. Remember what we learned about manufacturers and labeling products with
trans-fats. Look at both the nutrition facts and the ingredients list, both can tell
you important things about the fat content of a product.
*(Explain afterwards: Examples like peanut butter are perfect, no trans-fats are labeled
but the ingredients list says ‘partially hydrogenated oils’ so you know that there is some
trans fat in there.)
V. Health Risks of Fats
As we mentioned above, many fats can be harmful when we consume too much. And
what fats are bad for us again? This is especially true when they are consumed in larger
quantities. The risk are:
● Cholesterol levels: Saturated fat can raise bad cholesterol
● Obesity: Excess fat, just like any other macronutrient (cho, pro) is stored as fat
and can lead to wt gain. Obesity may increase the risk of developing diabetes,
cardiovascular disease or cancer.
● Cardiovascular disease: Saturated fats can clog our arteries (recall: straw+butter),
this affects how blood flows to our hearts and the rest of our body. Blood is the
life force of our bodies, if we cut off the supply or limit it, our bodies do not
function at their full capacity. It carries all the nutrients our cells need to keep us
running.
Inflammation: Carrying excess fat cells in the body, specifically in the mid section of the
body, can create an inflammatory state in the body. Inflammation is an immune
response, this immune response can also increase the risk for atherosclerosis (hardening
of arteries from fat and cholesterol build-up.) --Unsaturated fats can decrease
inflammation, (not all fats are created equal).
Why Do We Need Fats?
Fats are a lipid that is insoluble in water (Think oil and vinegar). Lipids are not only
found in the food we eat but also: plants, human cells, bacteria. Lipids are important for
the following reasons:
● Helps absorb fat-soluble vitamins, carotenoids: A- (day and night vision), D(Bone health), E (protects skin, antioxidant, prevents oxidation of fats: often used
to coat inside of oil jugs to help preserve rancidity, extending shelf-life of
products), K- (blood clotting, bone health).
● Cushions body organs
● Maintain cell function (specifically important in nerve functioning-MS, loss of
myelin sheath which is largely composed of lipids).
● Dietary fat provides the body with energy, satisfying hunger (9kcal/gm). Fat
takes longer to digest, keeping you full longer.
● We need some dietary fat to provide the essential fatty acids to help synthesize
important compounds (EXAMPLE)
VI. Unsaturated Fats
● Unsaturated fats are liquid at room temperature, and consist of two types: monoand poly-unsaturated fats.
● Monounsaturated fats are found in high concentrations in olive oil, peanut, and
canola oil; avocados; nuts such as almonds, hazelnuts, and pecans; and seeds
such as pumpkin and sesame seeds.
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Polyunsaturated fats are found in high concentrations in sunflower, corn,
soybean, and flaxseed oil, and also in foods such as walnuts, flax seed, and fish.
Canola oil is also a source of polyunsaturated fat, although it is higher in
monousaturated fat.
These fats are found in plant based oils: olive oil, peanut oil, sunflower oil,
safflower oil, and canola oil.
Fatty fish such as salmon, and also nuts and seeds
Unsaturated fats can decrease risk of heart disease, helps to decrease LDL.
VII. Omega 3’s
● Omega 3 fats are a very important type of polyunsaturated fat. Some of you may
have seen Omega 3 fats as supplements in the store. This is because the body
cannot make omega 3 fatty acids, and so they must come from the food we eat.
Some may think that An excellent way to get omega-3 fats in by eating fish two or
3 times a week, Good plant sources of omega-3 fats include chia seeds, flax seeds,
walnuts and oils such as flaxseed, canola, and soybean.
● There are two very important types of omega-3 fatty acids: EPA and DHA. EPA
plays a role in immune system and heart development in growing babies and
plays an important role in our inflammatory response as adults. DHA plays a role
in brain development, vision and central nervous system in growing babies. In
addition to these benefits, omega-3 fatty acids can possibly reduce the risk of
heart disease, diabetes, rheumatoid arthritis, osteoporosis, ADHD, and
depression.
VIII. Omega 6:
● Omega-6 fatty acid is also a polyunsaturated fat essential for human health
because it cannot be made in the body. For this reason, people must obtain
omega-6 fatty acids by consuming foods such as meats, poultry and eggs, as well
as nut and plant-based oils such as canola and sunflower oils.
● Omega-6 fatty acids are also essential for the body, may help reduce risk of breast
cancer, and allergy development in children.
High Fat vs Low Fat Menu Activity
● Pass out handout to each person with side by side menu comparison, one side
with high fat options, second side is the low fat options.
● Have them add up the amount of tsp of fat of the high fat menu and have that as a
frame of reference.
● Discuss as in groups of 3-4 how they would reduce the amount of fat in the menu
by writing a new menu for the day.
● One volunteer from each side of the group will explain what changes their group
made.
● Discuss the impact switching out just some of the menu items would have on our
health.
X: Strategies to increase healthy fats
1 page for healthy fats one page for unhealthy fats
Ways to increase healthy fats
Ways to decrease unhealthy fats
Choose cooking oils high in unsaturated
fats: canola, sunflower, olive, safflower
Modify recipes to substitute solid fats
(butter) for vegetable oils, applesauce,
bananas, or cooking spray
Add nuts/seeds to your favorite recipes!
Sunflower seeds on top of a salad, add
walnuts to cookies, baked goods
Choose lean meats and skinless poultry
Try avocados on sandwiches or in salads,
dip bread in olive oil and herbs instead of
spreading butter
Try 1% or non-fat dairy
Get essential FAs and omega 3s from
eating fatty fish such as salmon, flaxseed
and canola oils, margarines, orange juice,
or special eggs
When grocery shopping remember to
check ingredient lists for cookies, and
crackers, look for hydrogenated and
partially hydrogenated in ingredient lists
Menu Activity Continued: If there is time, discuss which menu items from the
activity you could remove or replace from the high fat menu to reduce your fat
consumption for that day
XI. Call to Action
We encourage you to keep in mind both the health benefits of unsaturated fats and the
health risks of consuming too many saturated/trans fats, try one of the tips discussed to
make strides towards better health and prevention of disease.
Pass out Post Test
(1) True or False? Saturated fats are solid at room temperature. (true)
(2) Which one of the following foods contains mostly unsaturated fat?
a. Bacon
b. Canola oil
c. Whipped cream
d. Butter
(3) Which of the following is a benefit of fat in the diet?
a. Carries vitamins and minerals in the body
b. A quick source of energy in the body
c. Helps build strong bones
d. Prevents constipation
(4) True or false? Cholesterol is found only in animal products. (true)
(5) Fill in each blank with either “positive” or “negative”
a. Unsaturated fats in the diet have a _______effect on your cholesterol levels,
while saturated fats have a ________ effect on your cholesterol levels.
(Positive, Negative)
Food Activity
Chocolate avocado cake (vegan, some oil replaced with avocado)
*Remember: Hand sanitizer.
Pass out Handout
Contents: Overview of benefits and drawbacks of consuming saturated/trans and
unsaturated types of fats we discussed today and sources, avocado cake recipe, brief list
of resources to encourage further study.
Thank them for coming!