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Lose and Win Participant Guide
Module title:
The truth about dietary fat
Weighing in on dietary fats
Fats in a “nutshell”
Despite the bad rap, fats are an important part of a
healthy diet. Not only do you need fat to absorb certain
vitamins, but eating the right fats can actually help
keep your heart strong and your arteries clear. Eating
“good fats” may also cut the risk of certain cancers,
improve immune response and relieve arthritis pain.
The key is to eat a healthy balance of some types of fats,
and limit others.
Eat these healthy fats in moderation:
}} Monounsaturated fats include olive and canola oil,
almonds, olives, cashews and avocados. These fats
are among the healthiest in terms of lowering your
risk of heart disease and cancer.
}} Polyunsaturated fats consist of two types: omega 3
and 6. They are both essential fats, so this means we
must get them from our diet.
}} Omega-3’s are found in cold-water fish like
salmon, herring and mackerel, as well as flax seeds,
flax oil and walnuts. These fats have been proven to
help lower triglycerides and reduce the risk of heart
attack and stroke.
}} Omega-6’s include corn, safflower, sesame and
sunflower oils. In the past few decades, our eating
habits have shifted to include a disproportionate
amount of omega-6 fats in relation to omega-3.
Americans consume too many processed foods,
which mostly contain refined and/or hydrogenated
omega-6 fats. Although omega-6 are generally
healthy fats, an imbalance of high 6 to low 3 can
lead to obesity, diabetes, cardiovascular diseases
and cancer.
The benefits of healthy fats are huge, but it is
important to remember that all fats are high in
calories. Keep total fat intake to no more than 30
percent of your daily calories.
Limit these fats:
}} Saturated fats are found mostly in animal sources.
These include red meat, dark poultry with skin,
whole or reduced-fat milk and butter. Some
vegetable oils, such as coconut, palm kernel oil
and palm oil, also are saturated. Saturated fats
can contribute to clogged arteries. These fats
should be limited to less than 10 percent of your
daily calories.
}} Trans fats are formed when vegetable oils are
processed or “hydrogenated” into solids like
margarine or shortening. They are often found in
fried foods, snack foods and bakery products. Trans
fats raise cholesterol levels, and many experts feel
they are more dangerous to your health than
saturated fats.
Source: www.myoptumhealth.com
Tips for encouraging healthier fats
}} Limit full-fat dairy, deep-fried foods, fatty red
meats and poultry skin.
}} Limit processed foods, and check labels for trans
and hydrogenated fats.
}} Use olive or canola oil for cooking.
}} Snack on small amounts of nuts or seeds, or add
to low-fat yogurt or whole-grain cereal.
}} Spread avocado or natural peanut, almond
or cashew butter on toast instead of margarine
or butter.
}} Add a handful of olives, walnuts or diced avocado
to your salad and use a drizzle of olive oil instead
of a fatty ranch dressing.
}} Choose fatty fish such as salmon, sardines, tuna
or mackerel at least twice a week.
}} Add flax oil to smoothies, yogurt or oatmeal.
}} Consider an omega-3 supplement, but talk to
your doctor first.
Source: www.myoptumhealth.com
How much fat do you need?
Most Americans consume more fat than they need.
Therefore, guidelines recommend limiting total fat.
}} Limit total fat
intake to less than
30 percent of your
total calories each
day;
}} Limit saturated fat
intake to less than
10 percent of total
daily calories;
A gram of fat has 9
calories compared to a
gram of carbohydrate or
protein, each that have
4 calories per gram.
}} Limit trans fat
intake to less than
1 percent of total daily calories;
Most of your fat sources should include sources of
monounsaturated and polyunsaturated fats such as nuts,
seeds, fish and vegetable oils.
The amount of fat grams you can consume depends on
your daily total calorie needs. For example, a sedentary
female who is 31 – 50 years old needs about 1,800
calories each day. Therefore, she should consume no
more than 70g of fat in a day. Of these 70g, less than
20g should be saturated fat, and less than 2g should be
from trans fat.
Source: American Heart Association
More omega-3?
Omega-3’s — commonly found in fish oils — are known as “essential fatty acids” because they are
just that. These fats are important to good health and your body cannot make them on its own.
Research has shown they may be especially helpful in lowering triglycerides and reducing the risk
of a heart attack or stroke in people who have had a heart attack.
The best source of omega-3 is cold-water fish, such as tuna, salmon and sardines. Dark leafy green
vegetables, flaxseed oil and walnuts also contain omega-3s, but are not as effective as fish oils in
reducing disease risk.
The American Heart Association (AHA) recommends eating fish at least twice a week. If you are not
a fish lover, fish oil capsules can give you the extra omegas your body needs, if your doctor approves
this. The AHA recommends a supplement containing 500 mg of EPA and DHA, the two types of
omega-3 fats. However, you should talk to your doctor before taking supplements.
Source: www.myoptumhealth.com
Healthy recipes
Try some of these recipes that contain healthy fats.
Zesty Guacamole
Heart-healthy and high in fiber, this zesty guacamole is easy to prepare and fun to snack on.
Avocados are high in heart-healthy monounsaturated fats. They are also a surprisingly good
source of fiber. For perfect guacamole, use good, ripe avocados. Gently press the outside of the
avocado. If it is hard, the avocado is not ripe yet and will not taste good. If there is a little give,
the avocado will be nice and ripe.
Makes 6 appetizer-sized servings
Ingredients:
2 avocados, ripe
1/2 red onion, minced (about 1/2 cup)
1 or 2 Serrano chili peppers, stems and seeds removed, minced
2 T cilantro leaves, finely chopped
1 1/2 T fresh lime juice
1/2 tsp coarse salt
A dash of freshly grated black pepper
1 small, ripe tomato, seeds and pulp removed, chopped
Cut avocados in half. Remove seeds. Scoop out avocado from the peel, put in a mixing bowl
and mash. Add the chopped onion, cilantro, lime or lemon, salt and pepper and mash some
more. Chili peppers vary individually in their hotness. Start with a half of one chili pepper
and add to the guacamole to your desired degree of hotness. Keep the tomatoes separate until
ready to serve. Cover with plastic wrap directly on the surface of the guacamole to prevent
oxidation from the air reaching it. Refrigerate until ready.
Just before serving, add the chopped tomato to the guacamole and mix.
Variations:
For a very quick guacamole, just take a 1/4 cup of salsa and mix it in with your
mashed avocados.
Nutritional information per serving:
Calories: 120g
Fat: 9.3g
Protein: 1g
Fiber: 4.6g
Sodium: 219mg
Creamy Baked Salmon Dijon
This heart-healthy salmon recipe tastes delicious topped with a tangy sauce of dill, mustard,
lemon juice and light or fat-free sour cream.
Dark-meat fish like salmon and tuna contain especially high levels of omega-3 essential fatty
acids. Studies show that eating salmon or tuna twice a week helps lower cholesterol and may
protect the heart against irregular rhythms.
Makes 6 Servings
Ingredients:
1 cup sour cream, light or fat-free
2 tsp dill weed, dried
4 T scallions
2 T Dijon mustard
2 T lemon juice
1 1/2 pounds salmon fillet
1/2 tsp garlic powder
1/2 tsp pepper, black
Coat baking sheet with cooking spray. Stir together sour cream, dill, scallions, mustard and
lemon juice in a small bowl. Preheat oven to 400 degrees F. Place salmon, skin-side down, on
prepared baking sheet. Sprinkle with garlic powder and pepper, then spread with the sauce.
Bake salmon until just opaque in the center, about 20 minutes.
Nutritional information per serving:
Calories: 191
Fat: 7g
Saturated Fat: 0.5g
Protein: 27g
Carbohydrate: 5g
Fiber: 0.5g
Sodium: 229mg
Cholesterol: 76mg
Find more heart healthy recipes at www.myoptumhealth.com, search recipes.
Test your knowledge
1.Eating _______________ _______________ may cut the risk of certain cancers, improve
immune response and relieve arthritis pain.
2.Monounsaturated fats include _______________ and _______________ oil, _______________,
_______________, _______________ and _______________.
3.Polyunsaturated fats consist of two types of fat: omega _______________ and _______________.
4._______________ are found in cold-water fish like salmon, herring and mackerel, as well as flax
seeds, flax oil and walnuts.
5. Saturated fats should be limited to less than ________ percent of your daily calories.
6. Name two kinds of oil that are best for cooking.
7. The American Heart Association (AHA) recommends eating fish at least ________ a week.
Answers:
1.Eating “good fats” may also cut the risk of certain cancers, improve immune response and relieve
arthritis pain.
2.Monounsaturated fats include olive and canola oil, almonds, olives, cashews and avocados.
3. Polyunsaturated fats consist of two types of fat: omega 3 and 6.
4.Omega-3’s are found in cold-water fish like salmon, herring and mackerel, as well as flax seeds,
flax oil and walnuts.
5. Saturated fats should be limited to less than 10 percent of your daily calories.
6. It is best to use olive or canola oil for cooking.
7. The American Heart Association (AHA) recommends eating fish at least twice a week.
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