How To Eat Better With Less Fat, Sodium and Sugar

1. How To Eat Better With Less Fat, Sodium and Sugar Easter H. Tucker, Associate Professor-Family and Consumer Sciences Specialist Teresa Henson, Family and Sciences Technician

2. Objectives Participants will: Learn general information about fats, sodium and sugars. Learn about different sugar substitutes. Learn how to decrease their fat, sodium and sugar intake.

3. What Are Fats? Fats: Source of food energy (calories). Provide flavor and richness. Improve texture and tenderness in baked goods.

4. Types of Fats: Saturated fatty acids: Ex: butter, cheese, whole milk, poultry, chocolate, coconut, and solid shortenings. Monounsaturated fatty acids: Ex: Olive oil, canola oil, margarines, and vegetable shortenings. Polyunsaturated fatty acids: Ex: liquid vegetable oils (safflower, sunflower, corn, cottonseed, and soybean) and salad dressings. Trans fatty acids: Vegetable oil is hydrogenated to form margarine or shortening.

5. Fats & Health Factors Saturated and trans fats increase the risk of: Coronary artery disease (heart attack or stroke may occur). Blood cholesterol levels. Polyunsaturated fats can: Lower your blood cholesterol levels Ask participants to share heart smart ingredient substitutions they have tried and discuss some examples on Handout 1.

6. INGREDIENT SUBSTITUTIONS

8. ACTIVITY WHERE’S THE FAT ?

9. What Are Salts (Sodium)? Sodium is a mineral that is necessary for good health and is present in most foods you eat and drink. Sodium is part of salt. Sodium provides the following: Flavor Preservative (meats & vegetables) Control the action of yeast

10. High Sodium Foods Foods higher in salt include: Cured and processed meats Bologna Sausage and Ham Canned vegetables Some cheese Sodium is found in most seasonings: Garlic salt Onion salt Soy sauce

11. Sodium & Health Factors Sodium: Regulates body fluids. Maintain normal blood volume. Conducts the normal function for nerves and muscles. Extra fluid build up from sodium may cause: Increase work of the heart and kidneys. Increase blood pressure in certain people. Discuss salt substitutes or herbs and spices in place of salt with participants. Discuss salt substitutes on Handout 2.

12. SALT SUBSTITUTES

14. What Are Sugars? Sugars are Known as carbohydrate with a sweet taste. A quick and easy fuel for the body to use. Forms of Sugars: White sugar Brown sugar Honey Corn syrup Molasses Maple syrup

15. Sugars Sugar provides or acts as the following: Flavor and volume Texture Tenderness and browning in baked goods A preservative in jams, jellies and pickles Food for yeast Sugar occurs naturally in: Breads Cereals Fruits Grains Milk Vegetables

16. Sugar & Health Factors Sugars have been blamed for the following: Obesity Diabetes Heart Disease Hyperactivity in children Scientific studies do not show a direct link between sugars and these conditions, except tooth decay. Weight gain is one result from eating foods with added sugar. After conducting Activity 2, discuss Handout 3.

17. ACTIVITY THINK WHAT YOU DRINK

18. What About Sugar Substitutes: Non-Caloric Sweeteners? FDA has approved four non-caloric sweeteners: Acesulfame-K Aspartame Saccharin Sucralose Three non-caloric sweeteners are awaiting FDA approval: Cyclamate Alitame Neotame

19. Non-Caloric Sweeteners Acesulfame-K 200x’s sweeter than sugar. Stable and does not break down in cooking. Common brand name is Sunette. Aspartame 180x’s sweeter than sugar. Two amino acids Phenylalanine Aspartic Acid Excellent sweetener (no aftertaste). Persons with PKU (phenylketonuria) should avoid its use. Common band names are Nutra-Sweet and Equal Note: PKU- is an inherited disorder caused by lack or deficiency of the enzyme that converts phenylalanine to tyrosine.

20. Non-Caloric Sweeteners Saccharin 300x’s sweeter than sugar. Very stable in foods (has a bitter aftertaste). Common brand name is Sweet & Low. Sucralose 600x’s sweeter than sugar. Extremely stable and does not break down in cooking. Common brand name is Splenda.

21. Healthy Choices: Reduce Fats, Sodium (Salts) and Sugars To Reduce Fats Use two eggs whites or an egg substitute product instead of one whole egg. Use margarine instead of butter. Use vegetable oils instead of solid fats. Consider using low-fat or fat-free dressings for salads. Select lean cuts of meat and trim off visible fat. Use skim or low-fat milk instead of whole milk. Check the Nutrition Facts Label for saturated fat. Choose foods lower in fat and saturated fat.

22. Healthy Choices: Reduce Fats, Sodium (Salts) and Sugars To Reduce Salts (Sodium) Choose fresh or low-sodium versions of products. For example, choose low-sodium soups and broths, soy sauce, canned vegetables and tomato products. Rely on herbs and spices. Use garlic or onion powder instead of garlic or onion salt. Read the Nutrition Facts Label to help identify foods lower in sodium. Fresh fruits and vegetables are a lower sodium alternative.

23. Healthy Choices: Reduce Fats, Sodium (Salts) and Sugars To Reduce Sugars Try new recipes or adjust old ones by using one-third less. To add flavor, use more vanilla or spice. Eat baked sweets and candies less frequently/or in smaller portions. Satisfy your longing for something sweet with fruits for snacks and desserts. Read Nutrition Facts Label

24. Healthy Choices: Reduce Fats, Sodium (Salts) and SugarsContinue: Decrease or eliminate sugar when canning or freezing. Buy unsweetened frozen fruit or fruit canned in its own juice or water. Non-sugar sweeteners can be used in moderation. Recognize the following types of sugars (ex: sucrose, maple syrup, corn syrup and many others). Avoid excessive snacking

25. Questions & Comments