Oil or ButterThe Skinny on Fat

Slide 1:Oil or Butter? The Skinny on Fat

Handouts: MyPyramid mini-poster; Oils and Solid Fats Evaluation Questions: included on the online question database Today we are going to take a closer look at another part of MyPyramid. Have you noticed the yellow band on this Pyramid? The yellow band is the smallest band of the pyramid. It represents the oil allowance in our diet. Do you know why it is the smallest part in the Pyramid? It is the smallest because, although we need oils, we should use oils in moderation. Notice I didn�t mention a solid fat allowance. This is because oils and solid fats are not created equal. Solid fats are not heart healthy so we should limit them as much as possible in our diet. Because they are not necessary, solid fats are not included on the pyramid, but instead are considered �extras� or a part of our �discretionary calories.� We will discuss oils and fats in more detail in today�s presentation. Handouts: MyPyramid mini-poster; Oils and Solid Fats Evaluation Questions: included on the online question database Today we are going to take a closer look at another part of MyPyramid. Have you noticed the yellow band on this Pyramid? The yellow band is the smallest band of the pyramid. It represents the oil allowance in our diet. Do you know why it is the smallest part in the Pyramid? It is the smallest because, although we need oils, we should use oils in moderation. Notice I didn�t mention a solid fat allowance. This is because oils and solid fats are not created equal. Solid fats are not heart healthy so we should limit them as much as possible in our diet. Because they are not necessary, solid fats are not included on the pyramid, but instead are considered �extras� or a part of our �discretionary calories.� We will discuss oils and fats in more detail in today�s presentation.

Slide 2:What are oils?

Oils are fats that are liquid at room temperature. Oils come from different plants and from fish Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. What are some of the common vegetable oils you use in cooking? (wait for responses, then go onto the next slide) Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. What are some of the common vegetable oils you use in cooking? (wait for responses, then go onto the next slide)

Slide 3:Different kinds of oils�..

Common Cooking Oils: canola oil corn oil cottonseed oil olive oil safflower oil soybean oil sunflower oil Flavoring Oils Walnut oil Sesame oil Common cooking oils include canola, corn, cottonseed, olive, safflower, soybean, sunflower. Other oils can be used for flavoring. Walnut oil and sesame oil are both used to add certain flavors when cooking. Common cooking oils include canola, corn, cottonseed, olive, safflower, soybean, sunflower. Other oils can be used for flavoring. Walnut oil and sesame oil are both used to add certain flavors when cooking.

Slide 4:Other sources of oils�

nuts olives some fish avocados mayonnaise, salad dressings, soft tub margarine (no trans fats) Oils are also found in nuts, olives, some fish, and avocados. These foods are naturally high in oils. Processed foods that are mainly oil include mayonnaise, certain salad dressings, and soft (tub or squeeze) margarine with no trans fats (we�ll discuss trans fats in just a moment)Oils are also found in nuts, olives, some fish, and avocados. These foods are naturally high in oils. Processed foods that are mainly oil include mayonnaise, certain salad dressings, and soft (tub or squeeze) margarine with no trans fats (we�ll discuss trans fats in just a moment)

Slide 5:a.k.a. �EPA� or �DHA� Prevent clogging of arteries

Albacore tuna, Herring, Mackerel Rainbow trout, Sardines, Salmon, Trout Eat fish 2 to 3 times a week Fish oils are also known as omega-3-fatty acids, and sometimes called EPA or DHA on food labels. Omega-3 fatty acids help prevent clogging of the arteries which may help lower the risk for blocked blood vessels and heart attacks. Additional benefits of omega-3�s are currently being studied. Some types of fish are high in omega-3 fatty acids. These include Albacore tuna, Herring, Mackerel, Rainbow trout, Sardines, Salmon, Trout. Make eating fish a regular part of your weekly meals. Enjoy fish 2 or 3 times a week. Agent Special Note: (be sure to mention to group) Although women of childbearing age and young children in particular should include fish or shellfish in their diets due to the many nutritional benefits, they should avoid fish high in mercury which is unsafe to eat. Young children, pregnant and breastfeeding women, and women of childbearing age should AVOID fish with high mercury levels such as Shark, Swordfish, King Mackerel, and Tilefish. Eat up to 12 oz of a variety of fish per week, no more than 6 oz of albacore tuna (canned light tuna is fine), and check local advisories on fish from local waters. Fish oils are also known as omega-3-fatty acids, and sometimes called EPA or DHA on food labels. Omega-3 fatty acids help prevent clogging of the arteries which may help lower the risk for blocked blood vessels and heart attacks. Additional benefits of omega-3�s are currently being studied. Some types of fish are high in omega-3 fatty acids. These include Albacore tuna, Herring, Mackerel, Rainbow trout, Sardines, Salmon, Trout. Make eating fish a regular part of your weekly meals. Enjoy fish 2 or 3 times a week. Agent Special Note: (be sure to mention to group) Although women of childbearing age and young children in particular should include fish or shellfish in their diets due to the many nutritional benefits, they should avoid fish high in mercury which is unsafe to eat. Young children, pregnant and breastfeeding women, and women of childbearing age should AVOID fish with high mercury levels such as Shark, Swordfish, King Mackerel, and Tilefish. Eat up to 12 oz of a variety of fish per week, no more than 6 oz of albacore tuna (canned light tuna is fine), and check local advisories on fish from local waters.

Slide 6:Plant sources include: Tofu and other soybean products Walnuts Flaxseed and flaxseed oil Canola oil Also known as alpha-linolenic acid (ALA)

Some plant foods are also sources of omega-3 fatty acids such as tofu and other soybean products, walnuts, flaxseed and flaxseed oil, and canola oil. The type of omega-3 fatty acid found in plant sources is different than the type found in fish, which is EPA and DHA. Instead, the type of omega-3 fatty acid is called alpha-linolenic acid (ALA) and is converted to EPA and DHA in the body. Some plant foods are also sources of omega-3 fatty acids such as tofu and other soybean products, walnuts, flaxseed and flaxseed oil, and canola oil. The type of omega-3 fatty acid found in plant sources is different than the type found in fish, which is EPA and DHA. Instead, the type of omega-3 fatty acid is called alpha-linolenic acid (ALA) and is converted to EPA and DHA in the body.

Slide 7:Type of Fat in Oils

Monounsaturated fat and Polyunsaturated fat (essential fatty acids) Low in saturated fat and cholesterol free Coconut oil and palm kernel oil high in saturated fat. Most oils are composed of monounsaturated fat and polyunsaturated fat. Monounsaturated and polyunsaturated oils contain fatty acids that are necessary for health � called �essential fatty acids.� That is why there is an allowance for oils on the food pyramid. These oils are also the major source of vitamin E in typical American diets. Plant and nut oils are also low in saturated fat and do not contain any cholesterol. Why are oils cholesterol free? The reason is that no foods from plants or nut sources contain cholesterol, just animal sources. A few plant oils, however, including coconut oil and palm kernel oil, are high in saturated fats and for nutritional purposes should be considered to be solid fats. We will discuss solid fats in just a moment.Most oils are composed of monounsaturated fat and polyunsaturated fat. Monounsaturated and polyunsaturated oils contain fatty acids that are necessary for health � called �essential fatty acids.� That is why there is an allowance for oils on the food pyramid. These oils are also the major source of vitamin E in typical American diets. Plant and nut oils are also low in saturated fat and do not contain any cholesterol. Why are oils cholesterol free? The reason is that no foods from plants or nut sources contain cholesterol, just animal sources.

Slide 8:Monounsaturated Fats�MUFAs

Sources: Canola, olive, and peanut oils Avocado and olives Almonds, cashews, pecans, and peanuts Sesame seeds Monounsaturated fats, or MUFAs, are called �good or healthy� fats because they can lower your LDL �bad� cholesterol. High levels of LDL cholesterol in the blood can increase your risk for heart disease. Sources of monounsaturated fat are canola, olive, and peanut oils; avocado and olives; almonds, cashews, pecans, and peanuts; and sesame seeds. Monounsaturated fats, or MUFAs, are called �good or healthy� fats because they can lower your LDL �bad� cholesterol. High levels of LDL cholesterol in the blood can increase your risk for heart disease. Sources of monounsaturated fat are canola, olive, and peanut oils; avocado and olives; almonds, cashews, pecans, and peanuts; and sesame seeds.

Slide 9:Polyunsaturated Fats�PUFAs

Corn oil Cottonseed oil Safflower oil Soybean oil Sunflower oil Walnuts Pumpkin or sunflower seeds Soft (tub) margarine Mayonnaise Salad dressings Polyunsaturated fats are also �healthy� fats that help lower LDL �bad� cholesterol and contain essential fatty acids. Some of the sources include corn oil, cottonseed oil, safflower oil, soybean oil, sunflower oil, walnuts, pumpkin or sunflower seeds, soft (tub) margarine, mayonnaise, salad dressings. Polyunsaturated fats are also �healthy� fats that help lower LDL �bad� cholesterol and contain essential fatty acids. Some of the sources include corn oil, cottonseed oil, safflower oil, soybean oil, sunflower oil, walnuts, pumpkin or sunflower seeds, soft (tub) margarine, mayonnaise, salad dressings.

Slide 10:Keep oils in Balance

Increase MUFA�s Use olive oil or canola oil in cooking Sprinkle nuts or sesame seeds on salads Nuts and oils are high in calories �limit within calorie needs! It is good to have a balance of both MUFA�s and PUFA�s. Most Americans get plenty of PUFA�s in their diet, but not enough MUFA�s. The amount of monounsaturated fat does not have to be listed on the Nutrition Facts label.� But, some products do list them � particularly if they are a good source. To include more monounsaturated fats, try to substitute olive or canola oil instead of corn oil or soybean oil, butter, margarine, shortening when cooking. Sprinkling a few nuts or sesame seeds on a salad is an easy way to eat more monounsaturated fats. But be careful! Nuts and oils are high in calories, like all fats. If you are trying to lose or maintain your weight, be sure limit them to stay within your calorie needs. (ie. eat small portions of these foods). For example, 6 almonds or 4 pecan halves have the same number of calories as 1 teaspoon of oil or butter. It is good to have a balance of both MUFA�s and PUFA�s. Most Americans get plenty of PUFA�s in their diet, but not enough MUFA�s. The amount of monounsaturated fat does not have to be listed on the Nutrition Facts label.� But, some products do list them � particularly if they are a good source. To include more monounsaturated fats, try to substitute olive or canola oil instead of corn oil or soybean oil, butter, margarine, shortening when cooking. Sprinkling a few nuts or sesame seeds on a salad is an easy way to eat more monounsaturated fats. But be careful! Nuts and oils are high in calories, like all fats. If you are trying to lose or maintain your weight, be sure limit them to stay within your calorie needs. (ie. eat small portions of these foods). For example, 6 almonds or 4 pecan halves have the same number of calories as 1 teaspoon of oil or butter.

Slide 11:How Much?

Women: 5 to 6 teaspoons of oil* Men: 6 to 7 teaspoons of oil* 1 oz of nuts = 3 teaspoons of oil (1 Tablespoon) � avocado = 3 teaspoons of oil 1 Tablespoon of salad dressing is about 2 teaspoons of oil * Amount recommended if less than 30 minutes of physical activity per day Use measuring spoons to help the group visualize the recommended amounts of oil. The amount of oil recommended varies depending on your calorie needs. But, in general, women need 5 to 6 teaspoons and men need 6 to 7 teaspoons of oil. Keep in mind that these amounts are appropriate for people who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs. Here are a few examples of how oils in foods can be counted towards your daily allowance. 1 oz of nuts = 3 teaspoons of oil (1 Tablespoon), � avocado = 3 teaspoons of oil, 1 tablespoon of salad dressing is about 2 teaspoons of oil. Point out chart on handout (Oils and Solid Fat) of how to count the foods that you eat towards your oil allowance. Activity: Have a few people volunteer to suggest examples of how a woman, or man, can use his/her oil allowance from foods. For example, a woman with a recommended 6 teaspoons of oil per day can have a salad with 2 Tablespoons of Italian dressing for dinner, use 1 Tablespoon of olive oil to saute� vegetables for dinner, and use about 1 teaspoon of mayonnaise in her tuna salad for lunch. Use measuring spoons to help the group visualize the recommended amounts of oil. The amount of oil recommended varies depending on your calorie needs. But, in general, women need 5 to 6 teaspoons and men need 6 to 7 teaspoons of oil. Keep in mind that these amounts are appropriate for people who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs. Here are a few examples of how oils in foods can be counted towards your daily allowance. 1 oz of nuts = 3 teaspoons of oil (1 Tablespoon), � avocado = 3 teaspoons of oil, 1 tablespoon of salad dressing is about 2 teaspoons of oil. Point out chart on handout (Oils and Solid Fat) of how to count the foods that you eat towards your oil allowance. Activity: Have a few people volunteer to suggest examples of how a woman, or man, can use his/her oil allowance from foods. For example, a woman with a recommended 6 teaspoons of oil per day can have a salad with 2 Tablespoons of Italian dressing for dinner, use 1 Tablespoon of olive oil to saute� vegetables for dinner, and use about 1 teaspoon of mayonnaise in her tuna salad for lunch.

Slide 12:Solid fats

Solid at room temperature Hydrogenation: Vegetable oils made solid Butter Stick margarine Shortening Animal fat: lard, high-fat meats, poultry skin High-fat dairy products Now we will discuss solid fats. Most of the fat that we eat should come from oils, but many foods also contain solid fats. Solid fats include fats that are not liquid at room temperature, such as butter, stick margarine, shortening, animal fat, and fat from high fat dairy products. Solid fats can be made from vegetable oils through a process called hydrogenation. Have you heard of hydrogenated oils? Hydrogenated fats act like saturated fats in the body. Now we will discuss solid fats. Most of the fat that we eat should come from oils, but many foods also contain solid fats. Solid fats include fats that are not liquid at room temperature, such as butter, stick margarine, shortening, animal fat, and fat from high fat dairy products. Solid fats can be made from vegetable oils through a process called hydrogenation. Have you heard of hydrogenated oils? Hydrogenated fats act like saturated fats in the body.

Slide 13:Not so Heart-Healthy!

Saturated fats Trans fats Cholesterol Raises LDL �bad� cholesterol Increases risk for heart disease Solid fats generally contain a large percentage of saturated fats, trans fats, and cholesterol. The exception is solid fat from plant sources, which do not contain cholesterol. Like solid fats from animal sources, there fats should be limited because they tend to raise LDL �bad� cholesterol and increase your risk for heart disease. Solid fats generally contain a large percentage of saturated fats, trans fats, and cholesterol. The exception is solid fat from plant sources, which do not contain cholesterol. Like solid fats from animal sources, there fats should be limited because they tend to raise LDL �bad� cholesterol and increase your risk for heart disease.

Slide 14:Count as Extras

Discretionary calories Less than 10% of total calories (11 to 18 grams) Teaspoons (tsp) of butter per calorie level 2 tsp (1600 calories) 3 tsp (1,800 calories) 3 � tsp (2,000 calories) 4 tsp (2,200 calories) Solid fats are different from oils and are NOT counted in the MyPyramid oil allowance. Instead, the calories that come from eating solid fats are counted as �extras� or discretionary calories. These are the calories that are left over from your total calorie allotment if you eat the lowest fat and no sugar added foods from all food groups on the pyramid. This doesn�t leave you with much, especially if you eat higher-fat foods from the food groups. The total amount is less than 10% of your total calories as saturated fat, which can range from 11 to 18 grams depending on your calorie needs. To visualize how much this is, we used butter as an example of solid fat. Listed are the teaspoons of butter suggested for different calorie levels. Saturated fat grams are listed on the label under total fat. As a general rule, consume foods with less saturated fat. Foods with 1 gram or less saturated fat per serving are considered low in saturated fat. Now, let�s take a look at the most popular fat in the media today�trans fat. Solid fats are different from oils and are NOT counted in the MyPyramid oil allowance. Instead, the calories that come from eating solid fats are counted as �extras� or discretionary calories. These are the calories that are left over from your total calorie allotment if you eat the lowest fat and no sugar added foods from all food groups on the pyramid. This doesn�t leave you with much, especially if you eat higher-fat foods from the food groups. The total amount is less than 10% of your total calories as saturated fat, which can range from 11 to 18 grams depending on your calorie needs. To visualize how much this is, we used butter as an example of solid fat. Listed are the teaspoons of butter suggested for different calorie levels. Saturated fat grams are listed on the label under total fat. As a general rule, consume foods with less saturated fat. Foods with 1 gram or less saturated fat per serving are considered low in saturated fat. Now, let�s take a look at the most popular fat in the media today�trans fat.

Slide 15:Trans Fat

Raises LDL �bad� cholesterol Lowers HDL �good� cholesterol Produced through hydrogenation of oils. Trans fats, just like saturated fats, are not healthy! Trans fats act like saturated fats and can raise your LDL �bad� cholesterol level and also can lower your HDL �good� cholesterol. There is not a specific amount of trans fat that is recommended, as there is for saturated fat (less than 10% of calories) or cholesterol (less than 300 mg). Instead the recommendation is to keep trans fat consumption as low as possible. Trans fats are produced when liquid oil is made into a solid fat, or hydrogenated. You might have noticed ingredients listed on food packages such as �partially hydrogenated oil� or �hydrogenated oil.� Trans fats, just like saturated fats, are not healthy! Trans fats act like saturated fats and can raise your LDL �bad� cholesterol level and also can lower your HDL �good� cholesterol. There is not a specific amount of trans fat that is recommended, as there is for saturated fat (less than 10% of calories) or cholesterol (less than 300 mg). Instead the recommendation is to keep trans fat consumption as low as possible. Trans fats are produced when liquid oil is made into a solid fat, or hydrogenated. You might have noticed ingredients listed on food packages such as �partially hydrogenated oil� or �hydrogenated oil.�

Slide 16:Contribution of Various Foods to Trans Fat Intake

Baked goods � 40% Animal products � 21% Margarine � 17% Fried potatoes � 8% Potato chips, corn chips, popcorn � 5% Shortening used at home � 4% Other � 5% Trans fatty acids are generally the highest in processed baked goods like cakes, cookies, pies crackers, breads and other foods made with hydrogenated and partially hydrogenated oils, but there are some trans fats in animal products, stick margarine, French fries, snack foods and shortening of course that we use at home.Trans fatty acids are generally the highest in processed baked goods like cakes, cookies, pies crackers, breads and other foods made with hydrogenated and partially hydrogenated oils, but there are some trans fats in animal products, stick margarine, French fries, snack foods and shortening of course that we use at home.

Slide 17:Using the food label can help you know whether or not you are eating too much solid fat. The food label lists saturated fat, cholesterol, and by 2006, all labels will be required to list trans fat. The total fat grams listed include both oils and solid fat. Saturated fat and trans fat grams, followed by cholesterol, are listed on the label under total fat. The Percent Daily Values (DV) are listed to the right of the nutrients. The percentages give you a general idea of how one serving contributes to a 2,000 calorie diet for a day. Let�s take a moment and look at this sample label for macaroni and cheese. How many grams of saturated fat are in one serving? Answer: 3 grams. What is the %DV for saturated fat in one serving? Answer: 15% DV. This is 15% of the daily saturated fat that is recommended for someone who needs 2,000 calories a day (which is 20 grams total). Depending on your calorie needs, which is determined by your age, gender and level of physical activity, the %DV may be less than or more than the standard for 2,000 calories. The box on the slide lists the number of grams of saturated fat allotted depending on calorie levels. Would the %DV be higher or lower for saturated fat if a person needed 1,800 calories per day and ate one serving of this food? Answer: Higher As a general rule, foods with 1 gram or less saturated fat per serving are considered low in saturated fat. Using the food label can help you know whether or not you are eating too much solid fat. The food label lists saturated fat, cholesterol, and by 2006, all labels will be required to list trans fat. The total fat grams listed include both oils and solid fat. Saturated fat and trans fat grams, followed by cholesterol, are listed on the label under total fat. The Percent Daily Values (DV) are listed to the right of the nutrients. The percentages give you a general idea of how one serving contributes to a 2,000 calorie diet for a day. Let�s take a moment and look at this sample label for macaroni and cheese. How many grams of saturated fat are in one serving? Answer: 3 grams. What is the %DV for saturated fat in one serving? Answer: 15% DV. This is 15% of the daily saturated fat that is recommended for someone who needs 2,000 calories a day (which is 20 grams total). Depending on your calorie needs, which is determined by your age, gender and level of physical activity, the %DV may be less than or more than the standard for 2,000 calories. The box on the slide lists the number of grams of saturated fat allotted depending on calorie levels. Would the %DV be higher or lower for saturated fat if a person needed 1,800 calories per day and ate one serving of this food? Answer: Higher As a general rule, foods with 1 gram or less saturated fat per serving are considered low in saturated fat.

Slide 18:Take Home Message

Oils and solid fats are not created equal! Choose a vegetable oil when cooking Choose leaner meats and low-fat dairy Limited processed and fried foods Include fish, nuts, seeds, and avocados Stay within your calorie needs!!! Oils and solid fats are not created equal. While they are both fats and have the same amount of calories, they work differently in the body. Oils are unsaturated and contain essential fatty acids and vitamin E that our bodies need, whereas solid fats tend to raise blood cholesterol levels and increase the risk for heart disease. For this reason, an oil allowance is included on MyPyramid, and solid fats are considered extra and should be limited. The general advice for choosing the oils and solid fats in your meals is to substitute a vegetable oil for cooking instead of using butter or animal fat. Choose leaner cuts of meat, low-fat or fat-free dairy foods, and limited processed and fried foods. Include foods such as fish, nuts, and avocado in your diet. Because fats are higher in calories, be sure to stay within your calorie needs. If you have calories that you can use on extras, then use solid fats within the recommended amounts. Oils and solid fats are not created equal. While they are both fats and have the same amount of calories, they work differently in the body. Oils are unsaturated and contain essential fatty acids and vitamin E that our bodies need, whereas solid fats tend to raise blood cholesterol levels and increase the risk for heart disease. For this reason, an oil allowance is included on MyPyramid, and solid fats are considered extra and should be limited. The general advice for choosing the oils and solid fats in your meals is to substitute a vegetable oil for cooking instead of using butter or animal fat. Choose leaner cuts of meat, low-fat or fat-free dairy foods, and limited processed and fried foods. Include foods such as fish, nuts, and avocado in your diet. Because fats are higher in calories, be sure to stay within your calorie needs. If you have calories that you can use on extras, then use solid fats within the recommended amounts.

Slide 19:For more information www.MyPyramid.gov www.HealthierUS.gov www.eatwellga.com Thank You!

Before we adjourn, I�d like for you to take a minute to answer a few questions. Thank you!Before we adjourn, I�d like for you to take a minute to answer a few questions. Thank you!