Fat Facts

1. Lindsey Warren, MS ARAMARK Dietetic Intern March 8th, 2012 Fat Facts

2. Objectives • Is fat really a food group? • What is fat? • Why do we need fats? • “Better” versus “bad” fats • Comparing sources of dietary fat • Fat in the body • Health consequences and benefits

3. Is fat really a food group? • Yellow strip on the MyPyramid • Oils are “essential” • “Good” fats ≠ less calories

4. Fat • In almost all foods • Sources: Meat, nuts, milk products, butters and margarines, oils and lard. • 3 Types • Provide 9kcal/g • <30% total calories from fat

5. Why do we need fats? • Normal growth and development • No fat-free <2 years-of-age • Fatty streaks start to form as early as 2 years-of-age • Provide energy • Storage substance for survival mechanism • Insulates and cushions our organs

6. Other Reasons Why… • Cell membrane composition • Primary organic molecules • Absorption of the fat soluble vitamins • Provide taste, consistency and stability to foods • Contribute to the body’s inflammatory response

7. From Food to Bloodstream • Lipoproteins transport cholesterol • Fat has insoluble properties • Encased with protein

8. Does Cutting Fat Pay Off? • % of Calories ↓ • Obesity ↑ • Research shows what really matters • Type of fat • Total calories in the diet

9. Research • Low-fat vs NOT low-fat • No weight loss • Identical rates of heart attack, stroke and cardiovascular disease. • Mediterranean diet • ↑ fat, but ↓ Saturated fat • ↑Veggies, fruits, beans, nuts and whole grains • Lower the risk of heart disease and stroke.

10. Types of fats • N-3 Polyunsaturated  Best • Docosahexaenoic Acid (DHA) • Eicosapentaenoic Acid (EPA) • Monounsaturated  Better • Saturated  Bad • Trans-fats  Very Bad

11. “Very Bad” Fats • Trans-fats • Naturally beef and dairy • And in commercial baked goods or margarines • Created when polyunsaturated fats are heated • Change bond structure • Why? • More stable • Withstand repeated heating (ideal for frying)

12. Why do we pick on Trans-fats? • ↑LDL and↓HDL • Promote inflammation • <2gm trans-fats, 0gm partially hydrogenated oils • Use ingredient list • Food label reports only >0.5gm trans-fat

13. “Bad” Fats • Saturated fats • Solid at room temperature • Recent Research: Replacing saturated fat intake with very good fats • ↓LDL • Improves total cholesterol to good cholesterol ratio • <7-10% total calories

14. Sat Fat in the American Diet

15. “Better” Fats • Monounsaturated Fat • Liquid at room temperature • Foods from plants: Vegetable oils, nuts, and seeds. • Better? • Improve blood cholesterol (↓LDL,↑HDL) • Anti-inflammatory • Stabilize heart rhythms

16. The “Best” Fats • Polyunsaturated fats (N-3) • “Ok” Sources: Flax, walnuts, soy and canola oils • Body elongates these into EPA/DHA, but not efficiently • Best sources: salmon, tuna, mackerel, anchovy and herring • EPA and DHA

17. Recommended Seafood Intake • Seafood 2-3 times/week • 8oz/week provides 250mg of EPA/DHA • Associated with ↓Cardiac deaths and Heart Disease prevention

19. Comparing Sources of Dietary Fat

20. Consequences • Heart disease • ↑Saturated fat intake  ↑LDL  fat deposits • Hypertension • Stroke • Inflammatory diseases • Type 2 Diabetes Mellitus • Trans-fats↑ risk • Polyunsaturated fats ↓risk

21. Consequences still in Research… • Cancer • Associations • Others in research: depression, osteoporosis, age-related memory loss, cognitive decline…

22. Obesity • Epidemic • Excess fat/Calorie intake ꞊ ↑fat cells • Weight loss ꞊ ↓cell size • Fat Distribution • Visceral fat (Apple) • ↑Risk for Cardiovascular disease and type 2 diabetes • Easy to burn with exercise

23. Fat in Cooking • Works with sugar and flour to provide body and texture • Creaming Method incorporates air bubbles • Smoke Point Oils • Definition: The temperature at which oil breaks down • Unsaturated lower • Oxidizes

24. Useful Resources • http://www.heart.org/HEARTORG/ • http://kidshealth.org/kid/nutrition/food/fat.html

25. Summary • Fat is every where and vitalin small amounts • Too much ↑risk of many health complications • “Out with the bad…In with the good” • Eliminate trans-fat from hydrogenated oils • Limit saturated fat intake • Replace butter with oils in food preparation • Eat 1-2 Omega-3 sources daily

26. Questions??