Download Food Category Sources of Saturated Fats in the U.S. Population

P2
Preventing Costly Mistakes
Health Advocate has some recommendations
P3
Good vs Bad Fats
The good, the bad, and the ugly
P4
Exercise Tips
DRINK MORE WATER!!
OUR ROAD TO
WELLNESS
August 2016 | 215.912.3600 | www.cardonewellness.com | F cardone wellness | T @cardonewellness
SHIFT in behavior
to reduce Saturated Fats
intake to less than 10 percent of
calories per day: Individuals should
aim to shift food choices from
those high in saturated fats to
those high in polyunsaturated and
monounsaturated fats. Strategies to
lower saturated fat intake include
reading food labels to choose
packaged foods lower in saturated
fats and higher in polyunsaturated
and monounsaturated fats,
choosing lower fat forms of foods
and beverages that contain solid
fats (e.g., fat-free or low-fat milk
instead of 2% or whole milk; low-fat
cheese instead of regular cheese;
lean rather than fatty cuts of meat),
and consuming smaller portions
of foods higher in saturated fats
or consuming them less often.
One realistic option is to change
ingredients in mixed dishes to
increase the amounts of vegetables,
whole grains, lean meat, and low-fat
or fat-free cheese, in place of some
of the fatty meat and/or regular
cheese in the dish.
Food Category
Sources of
Saturated
Fats in the U.S.
Population
Ages 2 Years
and Older
DATA SOURCE:
What We Eat in America (WWEIA) Food Category analyses for the 2015 Dietary Guidelines Advisory Committee. Estimates based on day 1 dietary recalls from WWEIA, NHANES 2009-2010.
15 Minute Healthy Roasted Chicken and Veggies
Servings: 2 | Prep Time: 5 min | Cook Time: 15 min | Total Time: 20 min |
Ingredients:
• 2 medium chicken breasts,
chopped
• 1 cup bell pepper, chopped
(any colors you like)
• ½ onion, chopped
• 1 zucchini, chopped
• 1 cup broccoli florets
• ½ cup tomatoes, chopped or
plum/grape
• 2 tablespoons olive oil
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 teaspoon italian seasoning
• ¼ teaspoon paprika (optional)
Add me to your recipe collection
Preventing Costly Mistakes
Medical bills can be costly, but there are ways you can save! Here’s what can drive up your medical expenses:
•Using out-of-network providers. Providers outside of your network have
not agreed to any set rate with your insurer, and may charge more.
•Unexpected charges on your bill. Common reasons for an
unexpected bill for service or hospitalization include:
• Incorrect treatment coding
• Typo of your insurance ID number
• Double billing for the wrong number of hospital days
•Unnecessary ER trips. Are you going to the ER because your
asthma, diabetes or another condition is flaring up?
If
so, it's time to talk to your doctor about your
treatment plan to help you get better control.
KEEP OUR NUMBER HANDY
HealthAdvocate.com/members
1) Your body needs some fat from food. It's a
major source of energy. It helps you absorb
some vitamins and minerals. Fat is needed
to build cell membranes, the vital exterior
of each cell, and the sheaths surrounding
nerves. It is essential for blood clotting,
muscle movement, and inflammation. For
long-term health, some fats are better than
others. Good fats include monounsaturated
and polyunsaturated fats. Bad ones include
industrial-made trans fats. Saturated fats
fall somewhere in the middle.
866.695.8622
Help is just a phone call away!
Source: health.harvard.edu
2) The 2015-2020 Dietary Guidelines
for Americans offers the following
recommendations about dietary fat intake:
• Avoid trans fat.
• Limit saturated fat to less than 10
percent of calories a day.
• Replace saturated fat with
healthier monounsaturated and
polyunsaturated fats.
RECIPE, CONTINUED FROM FRONT
Instructions:
Source: mayoclinic.org
1. Preheat oven to 500 degree F.
2. Chop all the veggies into large pieces.
In another cutting board chop the
chicken into cubes.
3. Place the chicken and veggies in a
medium roasting dish or sheet pan.
Add the olive oil, salt and pepper,
italian seasoning, and paprika. Toss to
combine.
4. Bake for 15 minutes or until the
veggies are charred and chicken is
cooked. Enjoy with rice, pasta, or a
salad.
3) Check out heart.org's "My Fats Translator."
Plug in your info and get personalized
recommendations.
https://www.heart.org/HEARTORG/HealthyLiving/FatsAndOils/
Fats101/My-Fats-Translator_UCM_428869_Article.jsp
source: http://thecleaneatingcouple.com/fresh-mozzarella-salad/
2
Good Fats vs. Bad Fats
Basically, there are two groups of fats: saturated and unsaturated. Within each group are several more types of fats.
Let's start with the good guys -- the unsaturated fats. Unsaturated fats include polyunsaturated fatty acids and monounsaturated fats. Both
mono- and polyunsaturated fats, when eaten in moderation and used to replace saturated or trans fats, can help lower cholesterol
levels and reduce your risk of heart disease.
Polyunsaturated fats, found mostly in vegetable oils, help lower both bloodcholesterol levels and triglyceride levels -- especially
when you substitute them for saturated fats. One type of polyunsaturated fat is omega-3 fatty acids, whose potential heart-health
benefits have gotten a lot of attention.
Omega-3s are found in fatty fish (salmon, trout, catfish, mackerel), as well as flaxseed and walnuts. And it's fish that contains the
most effective, "long-chain" type of omega-3s. The other "good guy" unsaturated fats are monounsaturated fats, thought to reduce the
risk of heart disease. Mediterranean countries consume lots of these -- primarily in the form of olive oil -- and this dietary
component is credited with the low levels of heart disease in those countries.
Monounsaturated fats are typically liquid at room temperature but solidify if refrigerated. These heart-healthy fats are typically
a good source of the antioxidantvitamin E, a nutrient often lacking in American diets. They can be found in olives; avocados;
hazelnuts; almonds; Brazil nuts; cashews; sesame seeds; pumpkin seeds; and olive, canola, and peanut oils.
The 'Bad' Fats in Your Diet
Now on to the bad guys. There are two types of fat that should be eaten sparingly: saturated and trans fatty acids. Both can raise
cholesterol levels, clog arteries, and increase the risk for heart disease.
Continued on page 4
Saturated fats are found in animal products (meat, poultry skin, high-fat dairy, and eggs) and in vegetable
Continued from page 1
3
Solid fats are the fats found in meats, poultry,
dairy products, hydrogenated vegetable oils, and
some tropical oils. They contain more saturated
fatty acids and less mono- and polyunsaturated
fatty acids, compared to oils. Solid fats, including
the tropical oils, are solid at room temperature.
In some foods, such as whole milk, the solid fat
(butterfat) is suspended in the fluid milk by the
process of homogenization.
The purpose of discussing solid fats in addition
to saturated fats is that, apart from the effects of
saturated fats on cardiovascular disease risk, solid
fats are abundant in diets in the United States and
contribute substantially to excess calorie intake.
Solid fats, consumed as part of foods or added to
foods, account for more than 325 calories or more
than 16 percent of calories per day, on average,
for the U.S. population but provide few nutrients.
Food category sources of solid fats are similar to
those for saturated fats: mixed dishes, snacks and
sweets, protein foods, and dairy. Because solid fats
are the major source of saturated fats, the strategies for reducing the intake of solid fats parallel
the recommendations for reducing saturated fats.
These strategies include choosing packaged foods
lower in saturated fats; shifting from using solid
fats to oils in preparing foods; choosing dressings
and spreads that are made from oils rather than
solid fats; reducing overall intake of solid fats by
choosing lean or low-fat versions of meats, poultry, and dairy products; and consuming smaller
portions of foods higher in solid fats or consuming
them less often.
Good Fats vs.
Bad Fats
EXERCISE
TIPS
WATER
Continued from page 3
fats that are liquid
at room temperature, such as coconut
and palm oils. The 2005 Dietary
Guidelines
recommend
limiting
saturated fats to 10% or less of your total
calories, while the American Heart
Association recommends keeping
them to just 7% of total calories
Which Fat Is Which?
Most foods contain a combination of
fats but are classified according to the
dominant fat. This chart lists sources
of the good-for-you unsaturated fats
as well as some examples of fats you
want to avoid.
Saturated Fats or
trans fatty acids
Polyunsaturated
Fats
Monounsaturated
Fats
Butter
Corn oil
Canola oil
Lard
Fish oils
Almond oil
Meat, lunchmeat
Soybean oil
Walnut oil
Poultry, poultry skin
Safflower oil
Olive oil
Coconut products
Sesame oil
Peanut oil
Palm oil, palm
kernel oil and
products
Cottonseed oil
Avocado
Dairy foods (other
than skim)
Sunflower oil
Olives
Partially hydrogenated oils
Nuts and seeds
Peanut butter
Ever wake up in the middle
of the night clutching your
calf in pain? Often called
a "Charlie Horse," this is
just one type of cramp
that could be prevented by
being more hydrated. Be
sure to hydrate throughout
the day, every day. It takes
a couple of hours for your
body to absorb water, so you
can’t just drink right before
exercise. Make it a habit
to drink water regularly
throughout the day, and your
muscles will be thankful!
CARDONE industries
Upcoming Events
Health Coach
Samantha Boyd
E-MAIL [email protected]
Phone 215.912.3031
WEDNESDAY, AUGUST 24 TH
LUNCH & LEARN
ShopRite Dietician Phyllis LoDuca speak about:
"For the Love of Fat"
RSC Auditorium - 12:00 pm - 12:30 pm
Health Coach Consultant
Christine Winchester
E-MAIL [email protected]
Phone 215.912.3736
WEBSITE cardonewellness.com
4