Diabetes Prevention

1. Diabetes Prevention Count Saturated Fat Intake to Minimize Cardiovascular Risk Month 1; Class 4

2. Risk Factors for Heart Disease and Stroke

3. Know Your Numbers

4. Saturated Fat and Cholesterol • Meat and full fat dairy contain saturated fat • Cholesterol only comes from animal sources • No plant food contains cholesterol

5. To Reduce LDL “Bad” CholesterolFocus on Saturated Fat Countgrams of Saturated fat. <10 g if you have heart disease; <20 g for others

6. Counting Saturated Fats (Sat fat per serving) * (Servings) = Grams of Sat Fat 3 g x2 Servings = 6 g Sat Fat 7 g x 2 tablespoons of butter = 14 g Sat Fat 20 g Sat Fat Some examples of saturated fat content: 8 oz glass of whole milk: 5 g Sat Fat One tablespoon heavy cream: 3 g Sat Fat 1 ounce slice cheese: 5 g Sat Fat 3 oz serving skinless white chicken: 1 g Sat Fat 3 oz serving dark meat chicken: 2 g Sat Fat 3 oz lean pork: 4 g Sat Fat 3 oz marbled steak or roast: 4 to 11 g Sat Fat Hot dog: 5 to 11 g Sat Fat Double quarter pound cheeseburger: 20g Sat Fat

7. Counting Grams of Saturated Fat • Breakfast: sausage egg and cheese on a biscuit, 2 hash browns and large coffee with cream • Lunch: big bacon classic burger, biggie fries, and a medium frosty • Dinner: 10 oz steak with mashed potatoes with butter and salad with hidden valley original with bacon • Dessert: 1 pint of Haagen-Dazs ice cream

8. Counting Grams of Saturated Fat 8 g 3 g 13.2 g 12 g 3.5 g 7 g 18 g 0 g 140.3g 21.6 g 0 g 10 g 44 g

9. Counting Grams of Saturated FatJoe Decides to Make Healthier Food Selections • Breakfast: oatmeal, and whole wheat toast with butter • Lunch: sandwich with turkey and 2 slices of cheese with a glass of whole milk • Dinner: salmon, green beans, and salad with Italian dressing • Dessert: 1 cup of Haagen-Dazs ice cream

10. Counting Grams of Saturated Fat 0 g 7.2 g 13.2 g 4.4 g 5.1 g 1.0 g 0 g 0 g 41.7g 2.0 g 22 g

11. Counting Grams of Saturated Fat • Breakfast: Kashi cereal, skim milk, blueberries • Snack: orange • Lunch: salad with olive oil and vinegar with tuna, cucumbers, tomatoes and carrots • Snack: watermelon, and 4 fat free fig Newton's • Dinner: salmon, salad, asparagus, 1 dinner role

12. Counting Grams of Saturated Fat 0 g 0 g 0 g 0 g 0 g 0.6 g 1.8 g 0 g 5.6 g 0 g 0 g 1.4 g 0 g 1.8 g 0 g

13. Total Fat Percent Goal Individualized25-40% of Total Calories • Saturated BAD – AVOID • Animal fats (butter, lard, bacon grease) • Tropical oils (lard palm & coconut) • Trans—very BAD-AVOID • Hydrogenated or partially hydrogenated oils • Polyunsaturated—10% ESSENTIAL • Omega-3 fatty acids (fish oils) liberal amounts • Many vegetable oils (corn, soybean, safflower) • Monounsaturated—12–20%liberal AMOUNTS • Healthier oils (olive, peanut, and canola)

14. Nutrition Facts Serving Size Number of servings This section shows Amounts for different Nutrients in one serving. The “%Daily Value” tells How much of the recom- mended amounts the food provides in one serving, based on a 2000 calorie a day diet. For example one serving of this food Gives you 18% of your Total fat recommendations Recommended daily Amount for each nutrient For two calorie levels. If you eat a 2,000 calorie Diet, you should be eating Less than 65 grams of fat And less than 20 grams of Saturated fat.

15. Trans Fatty Acids • Study found— • 1/3 of trans fat comes from margarine • 2/3 comes from commercial baked goods and fried food

16. Omega 3:Fatty fish 2 times a week Omega 6: controversial, watch the science develop, minimal amount Poly Make this the main fat in you diet. Use olive oil, canola & peanut oil for cooking. Mono Countgrams of Saturated fat. <10 if you have heart disease; <20 g for others Sat Check food labels for hydrogenated oils and keep to a minimum. Avoid Fast Foods Trans