The Importance of Healthy Fats

1. The Importance of Healthy Fats Kristen Johnson On Target Living’s Registered Dietitian

2. Outline • Why Are Healthy Fats Important • Background on the bad fats • Why fats should be incorporated in the diet • Why are healthy fats considered the healing nutrients for the body • What are healthy fats • Where do healthy fats come from

3. Why healthy fats • During the past 20 years there has been a dramatic increase in obesity in the U.S. • These increasing rates raise a huge concern on American’s health since being overweight or obese increases the risk of many diseases and health conditions

4. Health facts • One of the national health objective for the year 2010 is to reduce the prevalence of obesity among adults to less than 15%. • America is a nation that is obsessed with a fear of fat and 60% of Americans rank cutting their fat as their number one nutritional concern. • Some Americans believe that all fats are unhealthy and will cause weight gain.

5. Role of Fats • There are “good fats” and “bad fats” • Most weight loss diets throw out the good fat with the bad fat, leaving dieters with a bland, low- energy, dissatisfying diet. • Some promote cancer growth, some block it. • Some increases your risk of heart attack and stroke, some reduce it. • Some are linked with depression and mental problems , some promote emotional well-being.

6. Fat helps form the membrane that surrounds the cells. Eating good fats promotes cell permeability and helps to satisfy hunger. The body’s healing nutrient

7. The body’s healing nutrient • Consuming fat creates satiety, decreasing desire to overeat. • Fat content in food causes the release of CCK • Fats slow down the digestion of carbohydrates and proteins so that there is a more sustained release of nutrients into the blood

8. These are the worst of the bad fats Hydrogenating, hardening, vegetables oils The more refining that goes into producing the food the more quality is stripped away Trans- fatty acids

9. The reason for trans fats • Money • Refined soybean or corn oil are very inexpensive oils that are used in thousands of food products to enhance taste • Increased shelf life of food products • Good fats are more expensive and have shorter shelf lives

10. Trans- fats • Hydrogenation allows manufacturers to use cheap, low quality oils • We are a nation of convenience eaters • In the book Fast Food Nation, Eric Schlosser explains that Americans spend more on fast food than they spend on higher education, personal computers, computer software, new cars, movies, books, magazines, newspapers, videos, and recorded music combines. • http://www.badfatsbrothers.com/BFB.html

11. Trans fats • Bad fats interfere with normal fat metabolism by crowding or pushing out essential fatty acids from the cell membranes. • A semi-hardened cell membrane is a major factor in type 2 diabetes • Nutrients have a harder time entering a less permeable cell membrane

12. Saturated Monounsaturated Polyunsaturated Omega 3 Omega 6 Healthy fats

13. To be called extra virgin means the oil is from the first pressing, and is the highest quality Expeller pressed- first pressing that results in a cleaner, more pure oil Refining process

14. Saturated fats from food

15. Healthy Leaner cuts of beef, pork, poultry, wild game, and low- fat dairy products (feta, goat, and mozzarella cheese) Cage- free eggs Some nuts and seeds Coconut oil Unhealthy Fatty meats (red meat) High- fat dairy products (cheddar cheese, whole milk) Processed cakes, cookies, crackers, chips Saturated Fats

16. Coconut Oil • Helps with digestion • Promotes healthy cholesterol levels • Supports healthy immune function • Controls blood sugar levels • Supports healthy metabolic function • Provides source of fuel for the body • Beautifies hair, skin, and nails

17. Monounsaturated Fats • Omega 9- oleic acid • Protects arteries from cholesterol build up, reduces risk of breast cancer, helps with inflammation, BP, blood clotting, emphasizes the effects of omega 3 acids in the blood and helps in the formation and development of cell membranes

18. Olives, avocados, almonds, peanuts, pistachios, pecans, cashews, hazelnuts and macadamia nuts EVOO, canola, safflower and sunflower oil Food sources of MUFAs

19. Essential Fatty acids Two groups Omega 6- Linoleic acid GLA Omega 3- Alpha Linolenic acid EPA DHA Polyunsaturated Fats

20. The Family of Omega fats

21. GLA helps fight heart disease, cancer, and arthritis and promotes weight loss. GLA is raw material needed by prostaglandins to stimulate brown fat Essential for optimal health Necessary for production of prostoglandins Primary fatty acid is Linoleic acid Coverted into GLA and AA Omega 6

22. Healthy Pumpkin and sunflower seeds evening primrose oil and borage oil Most raw nuts, seeds, and leafy greens Unhealthy Vegetable oils such as corn, cottonseed, safflower, soybean oil and other processed oils Food Sources of Omega 6 fats

24. Omega 3 family

25. Omega 3 fatty acids • Most famous of the good fats and make the body strong and healthy • Create hormonal balances in the body • Protect the heart by preventing certain diseases • Aid in the cardiovascular system

26. DHA and the brain • DHA is the building block of the human brain tissue • Important for fetal and infant development • Doctors believe that an insufficient intake of DHA increases postpartum depression, attention deficit disorder, low IQs, and low brain serotonin levels.

27. Omega 3 food sources • LNA is found in green leafy vegetables, flaxseeds, flaxseed oil, walnuts, brazil nuts, expeller pressed canola oil and pumpkin seeds • Richest sources of EPA and DHA come from cold water fish such as salmon, trout, mackerel, sardines, tuna, and blue fish.

28. Richest source of LNA are found in flaxseeds contain lignans Flaxseeds may be used on salads, cereals or drinks Do not heat or cook with any omega 3 or 6 oils Food sources of omega 3 fats

29. Benefits of Omega 3s

30. Conclusion • Try to consume less trans fats • Improve quality of fats in the diet • Consume healthy saturated fats • Incorporate Monounsaturated fats • Incorporate Polyunsaturated fats