Download Fats - Ms. Caldwell

Fats: Foods to Eat
Concept 11
PowerPoint® Lecture Slide Presentation
Created by Susan Tripp, MS, RD, LDN
UMass Memorial Medical Center
Copyright © 2011 Pearson Education, Inc.
Pop Quiz
True or False?
1. Americans today eat a lower percentage of their
daily calories as fat than they did 50 years ago.
ANSWER
ANSWER
2. A healthy diet is very low in fat.
3. Only commercially made products, such as fried
foods, baked goods, and snack items, contain
ANSWER
trans fats.
4. You can eat as many fat-free cookies as you want
without gaining weight. ANSWER
5. Fat substitutes can be part of a healthy diet.
ANSWER
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How Much (and What Types of) Fat Do
You Need and What Are Its Food
Sources?
 You
Need to Consume Some Fat Daily
 What Are the Best Food Sources of Fats?
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How Much (and What Types of) Fat Do
You Need and What Are Its Food
Sources?
We’ve learned so far:
 DO be sure to get enough of the two heart-healthy
essential fatty acids, linoleic acid and alpha-linolenic
acid, by eating plenty of polyunsaturated fats.
 DON’T worry about eating enough cholesterol,
because your body makes all that it needs.
 DO choose mono- and polyunsaturated fats over
saturated fats when possible, as they are better for
you.
 DON’T add trans fats to your diet.
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How Much (and What Types of) Fat Do
You Need and What Are Its Food
Sources?
 The amount of fat in the American diet is at an
all-time low of 33 percent of calories
consumed.
 However, the total grams of fat consumed
have increased by 4 percent since 1990 and
total calories have increased by 10 percent.
 Americans are eating more of both fat and
calories.
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You Need to Consume Some Fat Daily
 The AMDR recommendation is that 20 to 35 percent
of your daily calories should come from fat.
 No more than 10 percent of your daily calories
should come from saturated and trans fats.
 5 to 10 percent of your total calories should come
from linoleic acid.
 0.6 to 1.2 percent of your total calories should come
from alpha-linolenic acid.
 Healthy individuals are advised to limit dietary
cholesterol to no more than 300 milligrams daily.
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What Are the Best Food Sources of Fats?
 Foods containing unsaturated fats are better
for your health than foods high in saturated
fat, cholesterol, and/or trans fats.
 Unsaturated fats are found in vegetable
oils such as soybean, corn, and
canola oils, as well as soybeans,
walnuts, flaxseeds, and
wheat germ.
Plant oils are rich
in unsaturated
fatty acids.
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What Are the Best Food Sources of Fats?
 Most saturated fats come from animal foods
such as fatty cuts of meat and whole-milk
dairy products, and from tropical oils such as
coconut, palm, and palm kernel oils.
 Extreme avoidance of fats and oils is
unhealthy and can lead to the unnecessary
elimination of certain foods.
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Where’s the Saturated Fat in Your
Food?
Figure 11.1
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The Mediterranean Diet
 Refers to the dietary pattern found in areas of the
Mediterranean region
 Researchers found that individuals from these areas
had low rates of chronic diseases, such as heart
disease and cancer, and a very long life expectancy.
 The diet was lower in food from animal sources, and
higher in fat (mostly from olives and olive oil) and
inexpensive grains, fruits, and vegetables.
 Intake of trans fats was negligible.
 The Mediterranean Diet Pyramid was designed to
reflect these dietary patterns and lifestyle habits.
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Traditional Healthy Mediterranean Diet
Pyramid
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What Is Trans Fat and Where Do You
Find It?
Trans Fats Are Found in Many Processed
Foods
 Trans Fat Must Be Listed on Food Labels

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What Is Trans Fat and Where Do You
Find It?
 Unsaturated fats found in oils are more susceptible
to rancidity.
 Hydrogenation is a process that causes
unsaturated fatty acids in oil to become more
saturated and creates trans fats.
 Oil is heated and exposed to hydrogen gas.
 Typically, the hydrogens of double bonds are lined up on
the same side of the carbon chain in a cis configuration.
 During hydrogenation, hydrogens may cross to the
opposite side of the double bond, resulting in a trans
configuration.
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Creating Trans Fatty Acids
Figure 11.2
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Trans Fats Are Found in Many
Processed Foods
 Trans fats provide richer texture, longer shelf life, and
better resistance to rancidity than do unsaturated fats.
 Increased use began in the 1980s when saturated fats
were linked to heart disease.
 We now know that trans fats are actually worse for heart
health than are saturated fats.
 Major sources are commercially prepared baked goods,
margarine, fried potatoes, snacks, shortenings, and
salad dressings.
 A small amount occur naturally in meat and dairy foods.
It is not known if naturally occurring trans fats have the
same negative effects on health as artificial trans fats.
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Trans Fats Must Be Listed on Food
Labels
 In 2006, the FDA mandated that most foods must list
grams of trans fats on the Nutrition Facts panel.
 The FDA estimates that trans fat labeling will save
between $900 million and $1.8 billion annually in
medical expenses, lost productivity, and pain and
suffering.
 The labeling mandate caused
many food producers to
reformulate their product to
eliminate the trans fat content.
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What Are Fat Substitutes and How Can
They Be Part of a Healthy Diet?
 Fat
Substitutes Can Be Carbohydrate-,
Protein-, or Fat-Based
 Reduced-Fat Products Are Not Calorie Free
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What Are Fat Substitutes and How Can
They Be Part of a Healthy Diet?
 Over 79 percent of adults in the United States
regularly choose lower-fat foods and beverages.
 Throughout the 1990s manufacturers introduced
more than 1,000 reduced-fat or low-fat products
each year.
 Fat substitutes are designed to provide the creamy
properties of fats for fewer calories and total fat
grams.
 They can reduce calories from fat by over 50 percent
without sacrificing taste and texture.
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Fat Substitutes Can Be Carbohydrate-,
Protein-, or Fat-Based
 Most fat substitutes are carbohydrate based and use
plant polysaccharides to retain moisture and provide
a fatlike texture.
 Protein-based fat substitutes are created from the
protein in eggs and milk.
 Fat-based substitutes are fats that have been
modified to provide the physical attributes of fats for
fewer calories or to interfere with the absorption of
fat in the body.
 Example: mono- and diglycerides used as emulsifiers in
baked good and icings. Same number of calories per gram
as fat, but less is needed to provide the same effect.
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Fat Substitutes Can Be Carbohydrate-,
Protein-, or Fat-Based
 Olestra (Olean) is created from a sucrose backbone
with 6 to 8 long-chain fatty acids attached.
 The enzymes used in fat digestion cannot disconnect the
fatty acids in olestra, so it is not absorbed in the digestive
tract.
 Approved for use in 1996 in salty snacks such as chips
 Concern about its interference in the absorption of fatsoluble vitamins and carotenoids
 The FDA now mandates that fat-soluble vitamins be added
to olestra to offset possible losses.
 Anecdotal reports of individuals experiencing cramps or
diarrhea after eating olestra-containing products have not
been verified by controlled research.
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Reduced-Fat Products Are Not Calorie
Free
 Many reduced-fat products have close to the same
number of calories as their regular counterparts.
 Products may have reduced fat, but increased
carbohydrates, which adds back a significant
number of calories.
 Ultimately, overconsuming calories leads to weight
gain, regardless of whether a food is
high or low in fat.
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The Top Five Points to Remember
1. Approximately 20 to 35 percent of your total
calories should come from fat. Your intake of
saturated fat should be no more than 10 percent of
total calories. Your diet should contain no more
than 300 mg of cholesterol daily.
2. Heart-healthy unsaturated fats are abundant in
vegetable oils and nut oils. Soybeans, nuts,
avocados, and flaxseeds are also rich in
unsaturated fats.
3. Trans fatty acids are created by hydrogenating
unsaturated fats. They are used in many
processed foods. Your diet should be as low in
trans fats as possible because they are harmful to
your health.
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The Top Five Points to Remember
4. Fat substitutes are designed to provide all the
properties of fats, but for fewer fat grams. Olestra is
a fat substitute that is not absorbed by the
gastrointestinal tract and thus contributes no
calories.
5. Fat substitutes can reduce calories from fat in a
food by more than 50 percent. However, many
reduced-fat or fat-free products may have a similar
number of calories as their traditional counterparts
because carbohydrates have been added to the
food.
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Answers to the Pop Quiz
1. TRUE. But because we’re eating more
calories overall, our daily average
consumption of fat grams is actually up.
BACK TO QUIZ
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Answers to the Pop Quiz
2. FALSE. Whereas too much dietary fat
may cause you to gain weight, eating
too little isn’t healthy, either. A diet low
in fat but high in added sugars may
increase the level of fat in your blood.
BACK TO QUIZ
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Answers to the Pop Quiz
3. FALSE. Although most trans fats are
made from the hydrogenated oils that
are found in commercially prepared,
processed foods, trans fats also occur
naturally in meat and dairy foods.
BACK TO QUIZ
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Answers to the Pop Quiz
4. FALSE. Fat-free foods are not
necessarily calorie free.
BACK TO QUIZ
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Answers to the Pop Quiz
5. TRUE. Food containing fat substitutes
can satisfy our taste buds while
providing half the fat calories of regular
versions of the same foods.
BACK TO QUIZ
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