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Phoenix House Fat (Key Presentation) Krysta Butkus and Whitney Houser Materials List ● ● ● ● ● ● ● 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. ● 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 ● 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. ● ● ● ● 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!