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Face the Facts About Fats

Face the Facts About Fats. October 2008. Fats 101 Saturated Fats Trans Fats Monounsaturated Fats Polyunsaturated Fats Additional Fats Facts Frequently Asked Questions Live Fat-Sensibly “Face The Fats” ( AmericanHeart.org/FaceTheFats). Outline.

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Face the Facts About Fats

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  1. Face the FactsAbout Fats October 2008

  2. Fats 101 • Saturated Fats • Trans Fats • Monounsaturated Fats • Polyunsaturated Fats • Additional Fats Facts • Frequently Asked Questions • Live Fat-Sensibly • “Face The Fats” (AmericanHeart.org/FaceTheFats) Outline

  3. Fats are essential to give body energy and support cell growth. • Fats help protect organs and keep body warm. • Fats help body absorb some nutrients and produce important hormones. • We definitely need fat – but not as much as most people eat. • 2006 AHA Diet and Lifestyle Recommendations • Total fats 25-35% of daily calories • For 2,000 calories, 500-700 calories (56-78 grams) Fats 101

  4. Saturated Fats

  5. Trans Fats

  6. Monounsaturated Fats

  7. Polyunsaturated Fats

  8. Additional Fats Facts • Industrially-produced or artificial trans fats • Account for majority (80-85%) of trans fats in foods • Multi-purpose and in abundant supply, allowing longer shelf-life and desirable food taste and texture • Use accelerated in the 1960 - 80s as food producers moved away from animal fats and tropical oils. • Before 1990s, limited data on the health effects of trans fats • Current consumption ~2% of total calories due to substantial food reformulations in recent years

  9. Additional Fats Facts • Natural trans fats • Small (15-20% of total trans fats) amounts found in meat (e.g., beef and lamb) and dairy products • May not have same bad effects on cholesterol levels as industrially-produced trans fats

  10. Additional Fats Facts • Omega-3 fatty acids • Type of polyunsaturated fats • Essential fatty acids your body needs but does not make. Humans must eat them through food. • Main food sources are salmon, sardines, mackerel, or shellfish.  • Omega-3 fatty acids benefit the heart of healthy people, and those at high risk for — or who already have — cardiovascular disease. • The American Heart Association recommends that people eat fish at least twice a week. 

  11. Additional Fats Facts • Omega-6 fatty acids • Type of polyunsaturated fats • The other group of essential fats your body needs but does not make.  • Main food sources are some vegetable oils (soybean, safflower, or corn oils), nuts and seeds.  •  consumption of omega-6 fatty acids in place of saturated fats and trans fats associated with  risk of coronary heart disease

  12. Additional Fats Facts • 9 calories per gram for all fats • “Good” and “Bad” • Compared to 4 calories per gram for protein and carbohydrate • Single tablespoon of any oil = 120 calories • Control total calories (regardless of source) to manage weight.

  13. Frequently Asked Questions Does eating “good” fats instead of “bad” fats help me lose weight? No, all fats are equally high in calories. Regardless of the source, if you eat more calories than you need, you will gain weight. Replace the “bad” fats (saturated and trans fats) with the “better” fats (monounsaturated and polyunsaturated fats) to reduce your risk of heart disease.

  14. Frequently Asked Questions Are all fats labeled “trans fat-free” or “zero trans fat” good for me? Not necessarily. Foods labeled “trans fat-free” may still be high in saturated fats and/or low in nutrients. Consider sweets, fatty and salty foods as treats you eat only once in a while instead of often. Remember to check the fat content so you can stay within our recommendations for total, saturated and trans fats.

  15. Live-Fat Sensibly – Trans Fat on Label • FDA Labeling Requirement - Effective January 2006, food companies required to list trans fat content separately on the Nutrition Facts Panel of all packages goods • Can round down to 0g if less than 0.5g per serving

  16. Live Fat-Sensibly – Reading Label

  17. Live Fat-Sensibly – Sample Tips Choose soft margarines that contain “0 grams trans fat” instead of buying butter.  (These margarines usually come in tubs.) • Stir-frying.  Use a wok to cook vegetables, poultry or seafood in vegetable stock, wine or a small amount of oil.  • Grilling and broiling.  Use a rack so the fat drips away from the food. • Sautéing.Use a nonstick vegetable spray to brown or sauté foods; or, as an alternative, use a small amount of broth or wine, or a tiny bit of vegetable oil.

  18. AHA launched in 2007 the “Face the Fats” national consumer education campaign.

  19. AmericanHeart.org/FaceTheFats

  20. 1. 2. 3. 4. AmericanHeart.org/FaceTheFats

  21. Live Fat-Sensibly

  22. My Fats Translator Sample Input (1)

  23. My Fats Translator Sample Output (1a)

  24. My Fats Translator Sample Output (1b) • Four scenarios: Cookouts, Fast Food, Beginnings & Basic Substitutions • Four food types for each scenario and “Base,” “Better,” & “Best” choices

  25. My Fats Translator Sample Output (1c) • Four scenarios: Cookouts, Fast Food, Beginnings & Basic Substitutions • Four food types for each scenario and “Base,” “Better,” & “Best” choices

  26. My Fats Translator Sample Input (2)

  27. My Fats Translator Sample Output (2a)

  28. My Fats Translator Sample Output (2b)

  29. My Fats Translator Sample Output (2c) • Four scenarios: Cookouts, Fast Food, Beginnings & Basic Substitutions • Four food types for each scenario and “Base,” “Better,” & “Best” choices

  30. The Bad Fats Brothers - Sat and Trans & The Better Fats Sisters- Mon and Poly Meet the Fats

  31. The Bad Fats Brothers The Bad Fats Brothers Download Click above for Webisode after download

  32. The Better Fats Sisters Download Click above for Webisode after download

  33. Resources • Fats 101 • Take our crash course on fats, easy to read and all in one place. • http://facethefats.org/presenter.jhtml?identifier=3045789 • Frequently Asked Questions • http://facethefats.org/presenter.jhtml?identifier=3046155 • My Fats Translator • Translates calorie & fat recommendations into personal daily limits, plus “base,” “better” and “best” food scenarios • http://www.myfatstranslator.com/ • Live Fat-Sensibly • Learn how to be sensible about fats whether snacking, cooking or eating out. • http://facethefats.org/presenter.jhtml?identifier=3049042 • Face the Fats Recipes • Enjoy these heart-healthy recipes created by Chef Alton Brown and others. • http://facethefats.org/presenter.jhtml?identifier=3056412 • Meet the Fats • Check out the Bad Fats Brothers and the Better Fats Sisters in action. • http://facethefats.org/presenter.jhtml?identifier=3055397 • Downloadable Face the Fats Pocket Guide • http://facethefats.org/presenter.jhtml?identifier=3047335

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