Download Replacing saturated Fat with Unsaturated Fats

Dietary Guidelines for Americans in 2010
“Source” Understanding Nutrition Thirteenth Edition by Ellie Whitney
and Sharon Rady Rolfes
1. Emphasizes a variety of fruits, vegetables, whole grains. And fat – free and low –
fat milk products.
2. Incudes lean meats, poultry, seafood, legumes, eggs, seeds, and nuts.
3. Is low in saturated and trans fats, cholesterol. Salt (sodium), and added sugars.
4. Stays within your daily energy needs for your recommended body weight.
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Balancing kcalories to manage weight
Prevent and/or reduce overweight and obesity through improved eating
and physical activity behaviors (current recommendations advise 200
to 300 minutes of moderately intense physical activity a week in
addition to activities of daily life. People who combine diet and exercise
typically lose more fat, retain more muscle, and regain less weight then
those who only follow a weight-loss diet.)
Weight – loss Strategies
Food

To maintain weight, consume
foods and drinks to meet, not exceed,
kcalorie needs. To lose weight, energy
out should exceed energy in by about
500 kcalories/day

Emphasize foods with a low
energy density and a high nutrient
density; make legumes, whole grains,
vegetables, and fruits central to your
diet plan.

Eat slowly

Drink water before you eat and
while you eat; drink plenty of water
throughout the day.

Track food and kcalorie intake.

Plan ahead to make better food
choices.

Limit kcalorie intake from solid
fats and added sugars.

Reduce portions, especially of
high- kcalorie foods

Cook and eat more meals at
home, instead of eating out. When
eating out, think about choosing healthy
options.
Activities

Limit screen time

Increase physical activity

Choose moderate – or vigorous
– intensity physical activities

Avoid inactivity, some physical
activity is better than none.

Slowly build up the amount of
physical activity you choose.
Cardiorespiratory

Type of
Activity

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Aerobic activity that
uses large muscle groups
and can be maintained
continuously

Frequency 

Intensity

Duration

Examples
5 to 7 days per
week

Moderate
(equivalent to walking at a
pace of 3 to 4 miles per
hour)

At least 30 minutes
per day

Running, cycling,
dancing, swimming, inline
skating, rowing, power
walking, cross-country
skiing, kickboxing, water
aerobics, jumping rope;
sports activities such as
basketball, soccer,
racquetball, tennis,
volleyball
Strength

Resistance
activity that is
performed at a
controlled speed and
through a full range of
motion

2 to 3
nonconsecutive days
per week

Enough to
enhance muscle
strength and improve
body composition

2 to 4 sets of
8 to 12 repetitions
involving each major
muscle group

Pull-ups,
push-ups, sit-ups,
weight lifting, pilates
Control total kcalorie intake to manage body weight. For people who
are overweight or obese, this will mean consuming fewer kcalories
from foods and beverages. (1g of carbohydrate = 4 kcal, 1g fat = 9
kcal, 1g protein = 4 kcal, 1g alcohol = 7 kcal) To know where to start
find out your BMR and your RMR find a average kcal consuming
number take your weight end of every week next add or subtract kcal
as needed for your goal weather if it’s to gain weight or loss it, and this
is what you call portion control.
 Increase physical activity and reduce time spent in sedentary
behaviors( ACSM Guidelines for physical fitness)
Tips; make sure in your activities in each work out session has a warmup and a cool down, be active all week not just on the weekend, challenge
yourself in your strength and endurance a few times each week rather
than every time you work out, Work out wisely do not start with activities
so damaging that pain stops you within a few days, Pay attention to body
signals: symptoms such as abnormal heartbeat, dizziness,
lightheadedness, cold sweet, confusion, or pain or pressure in the middle
of the chest, teeth, jaw, neck, or arm demand immediate medical
attention.
Flexibilit

Stretchi
activity that uses
major muscle gr

2 to 7 da
per week

Enough
feel tightness or
discomfort

2 to 4
repetitions of 15
seconds per mu
group

Yoga

Maintain appropriate kcalorie balance during each stage of lifechildhood, adolescence, adulthood, pregnancy and breastfeeding,
and older age. ( just remember as your body changes so does your
nutrition as well as everything else)
Foods and food components to Reduce

Reduce daily sodium intake to less than 2300 milligrams and
further reduce intake to 1500 milligrams among people who are 51
and older and those of any age who are African American or have
hypertension, diabetes, or chronic kidney disease. ( tips on cutting
salt “sodium” - (select fresh, unprocessed foods), (cook with little or
no added salt, prepare foods with sodium-free spices such as basilbay leaves- curry- garlic- ginger- mint- oregano- pepper- rosemaryand thyme; lemon juice; vinegar; or wine), (Add little or no salt at
the table; taste foods before adding salt.), (Read labels with your
eye open for sodium), ( select low-salt or salt free products when
available),
(Some food examples that can be used sparingly)
Foods prepared in brine, such as pickles, olives, and sauerkraut.
Salty or smoked meats, such as bologna, corned or chipped beef, bacon, frankfurters, ham,
lunchmeats, salt pork, sausage, and smoked tongue.
Salty or smokes fish, such as anchovies, caviar, salted and dried cod, herring, sardines, and smoked
salmon.
Snack items such as potato chips, pretzels, salted popcorn, salted nuts, and cracker.
Condiments such as bouillon cubes; seasoned salts; MSG; soy. Teriyaki, Worcestershire, and
barbeque sauces; prepared horseradish, ketchup, and mustard.
Cheeses, especially processed types.
Canned and instant soups

Consume less than 10 percent of kcalories from saturated fatty
acids by replacing them with monounsaturated and polyunsaturated
fatty acid.
Major sources of unsaturated fats:
Monounsaturated
Fats
Polyunsaturated
Fats
Major sources of
omega-3 fats;
Olive oil, canola oil,
peanut oil, safflower oil
Vegetable oils
(sesame, soy, corn,
sunflower)
Nuts and seeds
Vegetable oils (canola,
soybean, flaxseed)
Avocados
Walnuts, flaxseeds
Fatty fish
(mackerel,
salmon,
sardines
The chart blow are portion sizes that have been adjusted so that
each of these foods provided approximately 100 kcalories, Notice
that for a similar number of kcalories and grams of fat, the second
choices offer less saturated fat and more unsaturated fat.
Replacing saturated Fat with Unsaturated Fats
Saturate Fat (g)
Butter (1 tbs)
Bacon (2 slices)
Potato chips (10
chips)
Cheeses ( 1
Slices)
Steak (1 1/2 oz)
Totals
Olive oil (1 tbs)
Sunflower seeds
(2 tbs)
Mixed nuts (2 tbs)
Avocado (6 slices)
Salmon (2oz)
Totals

Total Fats (g)
7
3
2
Unsaturated Fat
(g)
4
6
5
4
4
8
2
3
18
22
Try to replace with these food
11
9
7
5
40
Saturate Fat
(g)
2
1
Unsaturated Fat
(g)
9
7
Total Fats (g)
1
2
1
7
8
8
3
35
9
10
4
42
11
8
Consume less than 300 milligrams per day of dietary cholesterol.
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Keep trans fatty acid consumption as low as possible by limiting
foods that contain synthetic sources of trans fat, such as partially
hydrogen (Trans fats can be found in many foods – including fried foods like
doughnuts, and baked goods including cakes, pie crusts, biscuits, frozen pizza, cookies,
crackers, and stick margarines and other spreads. You can determine the amount
of trans fats in a particular packaged food by looking at the Nutrition Facts panel.
However, products can be listed as “0 grams of trans fats” if they contain 0 grams to less
than 0.5 grams of trans fat per serving. You can also spot trans fats by reading ingredient
lists and looking for the ingredients referred to as “partially hydrogenated oils.”)
Reduce the intake of kcalories from solid fats and added sugars.(
Fat provides energy and is a carrier of important nutrients such as vitamins
A, D, E, and K and carotenoids. But fat can impact the health of our hearts
and arteries in a positive or negative way, depending on the types of fat we
eat. Experts recommend getting between 20 and 35 percent of calories from
total fat, with most fats coming from sources of "good" fat, such as fish,
nuts, and vegetable oils.)
Limit the consumption of foods that contain refined grains,
especially refined grain foods that contain solid fats. Added sugars,
and sodium.
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If alcohol is consumed it should be consumed in moderation – up to
one drink per day for women and two drinks per day for men.
Food and nutrients to increase
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Increase vegetable and fruit intake
Eat a variety of vegetable, especially dark – green and red orange
vegetable and beans and peas.
Consume at least half of all grains as whole grains, Increase whole
– grain intake by replacing refined grains with whole grains.
Increase intake of fat free or low fat milk and milk produce, such as
milk, yogurt, cheese, or fortified soy beverages.
Choose a variety of protein foods, which include seafood, lean
meat and poultry, eggs, beans and peas, soy products, and
unsalted nuts and seeds.
Increase the amount and variety of seafood consumed by choosing
seafood in place pf meat and poultry.
Replace protein foods that are higher in solid fats with choices that
are lower in solid fats and kcalories and/or are sources of oils.
Use oils to replace solid fats where possible
Choose foods that provide more potassium, dietary fiber, calcium,
and vitamin D, which are nutrients of concern in American diets.
These foods include vegetable, fruits, whole grains, and milk and
milk produces.
Building Healthy Eating Patterns
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Select an eating pattern that meets nutrient needs over time at an
appropriate kcalorie level.
Account for all foods and beverages consumed and assess how
they fit within a total healthy eating pattern.
Follow food safety recommendations when preparing and eating
foods to reduce the risk of foodborne illnesses.
http://www.health.harvard.edu/ or http://www.eatright.org these are
two of many good websites to check out