Nutrition

1. Nutrition Class 7: Fats

2. Review homework assignment • What bean did you try? • Did you make a new recipe? • What did you learn?

3. Fat: Healthy or Harmful? • An essential nutrient that maintains healthy skin and carries the fat soluble vitamins A, D, E and K • Insulates and protects organs • Provides energy • Excess stored as body fat • Collects in blood vessels and arteries • Extra work for heart, muscles, and joints • Can damage your cells

4. Types of Fats • Saturated fat • Trans fatty acids • Monounsaturated fat • Polyunsaturated fat

5. Saturated Fats • Animal based – primary source of Saturated Fats. • Plant based – think of the tropics: palm, palm kernel, cottonseed, and coconut oils. • The “solid” and sometimes visible fats in your food • Found in high-fat cheeses, high-fat cuts of meat, whole fat milk and cream, butter, ice cream, palm and coconut oils, and cocoa butter. • Raises LDL and total cholesterol levels. • May increase risk for type 2 diabetes. • Increases inflammation.

6. Trans Fats • Transfats, ortrans fatty acids are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. Trans fats give foods a desirable taste and texture and prolongs shelf-life. • The primary dietary source for trans fats in processed food is “partially hydrogenated oils.“ • Is that Product really trans fat free? • at least 0.5 grams per serving is legally allowed to call a product “trans fat free.” • Be Careful! Read the label. If it says hydrogenated or partially hydrogenated, put it back on the shelf.

7. Trans Fat cont.. • Can increase LDL cholesterol. • Can lower HDL cholesterol. • Can increase risk of cardiovascular disease. • Increases inflammation. • Food Sources: Margarine, snack foods, cookies, cake, smaller amounts found naturally in meat and dairy.

8. Monounsaturated Fat • Healthy fat if used in place of saturated fats • May decrease risk of heart disease • Can lower LDL (bad) cholesterol • May benefit insulin levels and blood sugar control • Found in: olive oil, peanut oil, canola oil, avocados, nuts and seeds

9. Polyunsaturated Fat • Mostly found in plant-based foods and oils. • May improve cholesterol levels and decrease risk for heart disease. • May decrease risk of type 2 diabetes. • Includes omega-3 and omega-6 fatty acids. • Found in: Corn oil, safflower oil, sunflower oil, nuts and seeds, fish.

10. Essential Fatty Acids • Considered essential fatty acids because they cannot be synthesized by humans. • ALA (Omega-3) is converted to EPA and DHA • EPA and DHA are the forms that are readily available for absorption in the body. • found in fatty fish, flaxseeds, flaxseed oil, canola oil, chia seed, soybeans, walnuts, wheat germ. Also found in smaller quantities in beans, green leafy vegetables, and whole grains. • LA (Omega-6) is found in sunflower, sesame, and safflower oils, nuts, seeds, meat, and eggs.

11. Omega-3 Fatty Acids • Polyunsaturated fats • Reduces triglycerides and lowers blood pressure. • Reduces inflammation. • Has been shown to be beneficial in people with rheumatoid arthritis • Helps in the prevention of atherosclerosis, reduced incidence of heart disease and stroke, and relief from the symptoms associated with ulcerative colitis and joint pain.

12. Plant Based Omega 3 • ALA – alpha linolenic acid • Sources: flax seed, chia seed, canola oil, soybeans, walnuts • Recommend 1.5-3 grams daily • One serving (1 oz) of walnuts • 1-2 Tbsp ground flax seed • 1-2 Tbsp canola oil

13. Fish -Which Kinds and How Much? Fatty Fish have the highest levels of omega-3 FA • Fish is a good source of protein and low in saturated fat. The following types of fish are especially good sources of omega-3 fatty acids: • Mackerel, Lake trout, Herring, Sardines • Albacore tuna, Wild Salmon • Some fatty fish can be high in mercury so monitor your source of fish The American Heart Association recommends eating fish (particularly fatty fish) at least two times per week. Overall, it has been shown that a minimum of one fish meal per week translates to a 52% reduction in sudden cardiac death.

14. Omega-6 Fatty Acid • Linoleic Acid- essential fatty acid • Sources include some vegetable oils (safflower, sunflower, corn), nuts, seeds, meats. • Typical American diet gets many times the recommended daily intake of Omega 6, and lacks Omega 3. • It is generally recommended to get a more even balance of Omega 6 and Omega 3.

15. Adding Flax Seed • Grind it up • Top salads for a nutty flavor. • Bake into muffins and nut breads. • Sprinkle flaxseed onto hot or cold cereal. • Sprinkle on cooked vegetables. • Add to smoothies. • Cook into soups, stews and casseroles. • Lowers total cholesterol and LDL • May lower blood triglycerides and blood pressure • May reduce the “stickiness” of platelets • May prevent certain cancers • Fiber!

16. Nuts • Monounsaturated fats (when consumed instead of simple carbs or compared to saturated fats) • Improves lining of the arteries • Blood thinning properties • Delayed stomach emptying • Moderation is key. • Walnuts, Almonds, Cashews, Etc.

17. Finding the Fat in Foods • Serving Size • Monounsaturated Fat (MUFA) • Polyunsaturated Fat (PUFA) • Saturated Fat • Trans Fat

18. Portion Sizes • 3 oz fish – checkbook • 2-3oz of lean meat – deck of cards • 1 oz cheese – 1 domino • 2 tbsps peanut butter- golf ball • 1 oz of nuts or seeds – About a handful