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Transcript
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 ___________________________________________________________ ___________________________________________________________ 2. What do you need to do to get started? ___________________________________________________________ ___________________________________________________________