Download Getting the Skinny on Fats

WEIGHT MANAGEMENT PROGRAM
Fats: Good, Bad & Ugly: Instructor’s Guide
This week we’ll discuss types of fat, the influence of fats on health and sources in the
diet.
Background Information:
There is one dietary factor that may play a role in the prevention of many chronic
diseases. That factor is fat in the diet. By reducing certain dietary fats in your
present eating plan, you can positively influence your health and well-being. For
example, reducing fat in the diet can reduce high blood cholesterol levels. In
addition, reducing fat in the diet reduces body weight which can help reduce high
blood pressure.
Your Diet: Make It Work For You
“Diet has always played a major role in the health and well-being of people. In
the past, we were more concerned about dietary deficiencies. Diseases such as
scurvy, rickets, pellagra, beri-beri and goiter have been eliminated in developed
countries. Today, our diseases are related for the most part to dietary excesses
or imbalances.”
By the end of this session you will:

Recognize and define saturated, monounsaturated and polyunsaturated fats.

Identify the fats that influence blood cholesterol levels.

Discover ways to decrease the amount of unhealthy fats in your diet.

Identify the appropriate amount of fat to consume each day

Discover ways to burn more fat during exercise
WEIGHT MANAGEMENT PROGRAM
Fats: The Good, The Bad and The Ugly
Getting the Skinny on Fats
Although Americans have a love affair with fat for some obvious reasons such as adding flavor and
smoothness to foods, there is a growing concern over the health risks associated with a high fat diet. A
high fat diet can increase body weight, blood cholesterol levels, and triglyceride levels and is associated
with an increase risk of certain cancers. Many people cut their fat intake to lose weight or to improve their
health, but may not realize that too little fat may also cause health problems. The key to good health is
being educated about fat and knowing your limits.
Fat is Not all Bad:

Fat has several purposes in the body.
 It is a very concentrated fuel.
 Fat is needed for transport of fat soluble vitamins, A, D, E, and K.
 It is necessary for the production of many hormones.
 Fat is the only source for the essential fatty acids that cannot be manufactured by the
body and fundamental for life.
Types of Fat:




There are three types of natural fats found in food (Monounsaturated fatty acids, Polyunsaturated
fatty acids, and Saturated fatty acids).
Each fatty acid has a different property and acts differently in the body.
All fat is made up of a blend of the three fats.
The proportion of fatty acid differs with the type of fat.
Monounsaturated fats:


They are considered “heart healthy” because they lower the bad cholesterol LDL (Low Density
Lipoprotein) while keeping the good cholesterol HDL (High Density Lipoprotein) the same.
Monounsaturated fat is the fat of choice for heart health.
Sources:
 Olive oil, canola oil, peanut oil, and other nut oils
 Nuts such as almonds, walnuts, pistachios, etc.
 Olives and avocados
Polyunsaturated fats:


They are rich in Omega 6 fatty acids and were once recommended over monounsaturated fat.
This recommendation has changed because it has been shown to lower the good cholesterol as
well as the bad.
Polyunsaturated fats are also liquid at room temperature and used in many commercial products.
Sources:
 Safflower, sunflower, and cottonseed oils
Saturated fats:


Saturated fats raise serum cholesterol levels and are considered to be one of the major causes of
elevated cholesterol levels and heart disease.
They are solid at room temperature.
Sources:
 Animal Fats - lard, beef tallow, butter, cheese and other full fat dairy products
 Plant Fats - palm, palm kernel and coconut
Manufactured Fats:



Hydrogenated fats, partially hydrogenated fats, and trans-fatty acids
 Formed when unsaturated fats are processed to be solid or semi-solid at room
temperature.
Hydrogenated fats, partially hydrogenated, and trans-fatty acids act like saturated fats in the
body, therefore elevating the bad cholesterol levels and possibly lowering the good cholesterol.
Hydrogenated, partially hydrogenated fats and trans-fatty acids are found in processed foods.
Sources:
 Cookies, crackers, snack mixes and microwave popcorn
 Commercially prepared baked goods, desserts, and other foods that are made
with shortening or regular margarine
 Many processed convenience foods
Omega 3 Fatty Acids:




Are found in fish and some plant oils.
They act as blood thinners, prevent blood clots and help protect against or arrest growth of
cancer cells.
Shown to significantly lower triglyceride levels.
It is recommended to make Omega 3's part of your healthy routine.
Sources:
 Animal sources - sardines, salmon, herring, mackerel, halibut, tuna, cod and
striped bass
 Plant sources - Flax meal and flax seed oil, wheat germ oil, soy oil, black
walnuts, olive oil, canola oil, wheat germ, mango and some beans
The Rule on Fat:
 Practice low fat cooking techniques, choose the leanest cuts of meats, and read the food
labels carefully.
 See Tips for Controlling the F-word for additional ideas.
 Limit total fat intake to no more than 30% of your total caloric intake.
 Saturated fat should not exceed 10% of the 30% total fat.
 The lowest recommended intake for total fat is 10% of total calories.
 For our complete Fat Control Chart see Taking Control of Your Fat.
WEIGHT MANAGEMENT PROGRAM
Take Control of Your Fat
Many of our clients have been told by their physicians to cut their fat intake, but unfortunately they do not know what that
means. How much fat is too much? The National Institute of Health, The National Heart, Lung, and Blood Institute, The
National Cancer Society, The American Heart Association and most health professionals agree that a diet low in fat will
lower your risk for heart disease, cancer and other health problems. A low fat diet is a diet that supplies 30% or less of
your total caloric intake as fat. The chart below will put those numbers into perspective for you and serve as a guideline to
help you reduce your fat intake. Using the chart below along with the nutrition facts available on food labels will help you
obtain this goal.
FAT CONTROL CHART
30 % FAT
CALORIES
25 % FAT
20% FAT
15 % FAT
10 % FAT
1200
TOTAL
FAT
40
SAT
FAT
13
TOTAL
FAT
33
SAT
FAT
9.3
TOTAL
FAT
27
SAT
FAT
9
TOTAL
FAT
20
SAT
FAT
6.6
TOTAL
FAT
13
SAT
FAT
4
1300
43
15
36
10
28
9.5
22
7.2
14.4
4.8
1400
46
16
39
11
31
10
23
7.8
15.5
5
1500
50
17
42
12
33
11
25
8.3
16.6
5.5
1600
53
18
44
12.5
36
12
27
8.9
17.7
6.0
1700
57
19
47
13
37
13
28
9.0
18.8
6.3
1800
60
20
50
14
41
14
30
10.
20
6.6
1900
63
21
53
15
44
15
32
10.6
21.
7.0
2000
67
22
56
15.5
45
15
33
11.1
22
7.5
2100
70
23
58
16
46.6
15.5
35
11.6
23
7.7
2200
73
24
61
16.5
48.8
16.3
36.6
12.2
24.2
8.15
2300
77
26
64
17
51.1
17
38.3
12.7
25.5
8.5
2400
80
27
67
18
53.3
17.7
40
13.3
26.6
8.8
2500
83
28
69
19
55.5
18.5
41.6
13.8
27.7
9.2
2600
86
29
72
20
57.7
19
43.3
14.4
28.8
9.6
2700
90
30
75
21
60.
20
45
15
30
10
2800
93
31
78
22
62
20.7
46.6
15.5
31
10.3
2900
97
32
81
23
64
21.3
48.3
16
32
10.7
3000
100
33
83
24
66.6
22
50
16.6
33.3
11
WEIGHT MANAGEMENT PROGRAM
Tips for Controlling the F-word
High fat diets are often calorie-rich, which can lead to weight gain and obesity. Excessive weight is believed to be an
independent risk factor for heart disease, high blood pressure, stroke, certain cancers and type II diabetes. A high fat
diet has also been identified as a risk for heart disease and may increase the risk of lung, colorectal, breast and
prostate cancers. So with all this known about fat, it would make sense to control your fat intake and prevent obesity.
These simple tips can help you control the fat, both body and dietary.
1. Look at your plate. Be sure to include plenty of plant-based foods. At least two-thirds should contain
vegetables, fruits or whole grains.
2. Choose the leanest cuts of meats. Trim all visible fat and limit your portion to three cooked ounces.
3. Opt for fish, white meat poultry, beans and tofu or other vegetable proteins more often than red meat.
4. If you use dairy products, choose low fat or fat free such as fat free milk or 1% milk, fat free or low fat yogurts
and cheeses.
5. Choose vegetable based sauces such as marinara or tomato.
6. Sauté vegetables in broth or a minimal amount of olive or canola oil.
7. Always ask for sauces, gravies, butter and salad dressings to be served on the side, then limit the amount
used. Try to keep sauces and gravies to no more than two tablespoons, butter to one teaspoon and salad
dressings to one tablespoon.
8. Practice the 80/20 rule. Try to eat healthy at least 80% of the time and don’t go crazy the other 20%, but allow
an occasional splurge.
9. Spend more time being physically active. Devote at least 30 minutes everyday to physical activity.
10. Try low fat recipes, practice low fat cooking techniques and substitute high fat ingredients with lower fat
choices. Here are some basic principles to remember:




Reduce the fat by a third. You can cut the fat by a third in most recipes and not notice the difference.
Substitute. Look for reduced fat or fat free versions of the same product such as reduced fat or fat free
cheese.
Eliminate. In some recipes you can omit the fat entirely.
Replace Fat. Fat can be replaced in many recipes by using non-fat milk, low fat yogurt, applesauce, or
other pureed fruit.
Here are some healthy substitutions:
SUBSTITUTE
INSTEAD OF
Skim or fat free milk
Evaporated skim milk
Applesauce
1 cup yogurt or reduced fat
or fat free sour cream
3/4 cup oil
½ cup toasted nuts or 1 cup dried fruit
1 ounce reduced fat cheese
Whole milk
Heavy cream
Oil (in cake & muffin recipes)
1 cup sour cream
1 cup shortening
1 cup nuts
1 ounce regular cheese
WEIGHT MANAGEMENT PROGRAM
Exercise to Lose More Fat
Adding exercise to your weight reduction plan will accelerate body fat loss.
Cutting calories, watching excess fat and sugars and reducing portion sizes are steps in
the right direction, but without exercise you may be losing precious muscle.
Exercise can help you tone and strengthen muscles, as well as lose inches. It is even
possible to lose inches without losing weight. Strength training increases lean tissue
(muscle) which is more compact than body fat. So, if you gain a pound of muscle and
lose a pound of fat you will not see a change in weight on the scale, however you will
notice your clothes fit looser.
Exercise Formula to Maximize Fat Loss
1. Exercise at an appropriate intensity for you.
2. Exercise at least 30 minutes each day.
3. Exercise five times per week
Write Down Your Exercise Plan
1. I will make a commitment to some type of physical activity. My plan is to
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2. What do you need to do to get started?
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