Nutrition Class 8 Fats TAKE 3 CALMING BREATHS

Nutrition Class 8: Fats TAKE 3 CALMING BREATHS

Clogged Arteries http: //youtu. be/x. Ug. Kekv 57 h. I

Fat: Healthy or Harmful? • Necessary for body to use some vitamins • 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 3

Foods and Fat General Recommendation: 56 -78 grams/day Calorie Dense 9 calories/gram Less legs, less “bad” fat (Generally Speaking) How saturated and trans fat injures you: Increased Cardiovascular Risk Increased LDL, decreased HDL Increased Cancer Risk INFLAMMATION

Fats Explained 1. Essential fatty acids: Alpha-linolenic acid (ALA) – Omega-3 Linoleic acid (LA) – Omega-6 2. Good when taken in small amounts Poly and mono Omega 3 Omega 6 3. Bad taken in any amount Trans Tropical Oils Saturated

Trans Fats Poisonous to your body. Trans fats start out as being a wiggly liquid fat, but manufacturers don’t like this because they want their products to be creamy, crunchy, or have a long shelf life. The liquid fat is hydrogenated so it becomes solid– giving many foods their crunch and long shelf life. 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.

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

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.

Monounsaturated Fat May decrease risk of heart disease. May benefit insulin levels and blood sugar control. Found in: Olive Oil, peanut oil, canola oil, avocados, nuts and seeds.

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 fatty acids. Found in: Corn oil, safflower oil, sunflower oil, nuts and seeds, fish.

Finding the Fat in Foods Serving Size Monounsaturated Fat (MUFA) Polyunsaturated Fat (PUFA) Saturated Fat Trans Fat 11

Is cholesterol a fat? Cholesterol is a fat-like substance made by the body, but also found in foods. Cholesterol is needed for processes like making hormones and digestion, but it is thought that the body makes all that it needs. It is generally thought that regularly eating foods high in saturated fat and cholesterol increases disease risk.

Essential Fatty Acids Considered essential fatty acids because they cannot be synthesized by humans. ALA (Omega-3) is converted to EPA and DHA once eaten, 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, organs, and eggs.

Omega-3 Fatty Acids Polyunsaturated fats which protect your heart. Reduce triglycerides and lowers blood pressure. Sources of Omega 3 Fatty Acids. Has been shown to be beneficial in people with rheumatoid arthritis, if food sources are not consumed, 1 gram of supplement may be recommended.

Adding Omega-3 in your Diet Salmon Flaxseed Chia seeds Walnuts Soybeans Other fish Vegetables Berries/fruit Some lean meats

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: The American Heart Association recommends eating fish Mackerel, Lake trout, Herring, Sardines(particularly fatty fish) at least two times per week. Albacore tuna, Wild Salmon Overall, it has been shown that a minimum of one fish meal per Some fatty fish can be high in week translates to a 52% reduction mercury so monitor your source of fish in sudden cardiac death. AHA

Farmed vs. Wild Farmed fish may have higher amounts of Polychlorinated biphenyls than wild fish. There are no known natural sources of PCBs are either oily liquids or solids that are colorless to light yellow. PCBs have been used as coolants and lubricants in transformers, capacitors, and other electrical equipment because they don’t burn easily and are good insulators. The manufacture of PCBs was banned in the U. S. due to the build up in the environment and harmful health effects. Fish absorb PCBs from contaminated sediments and from their food. Farm raised fish should not be eaten more than once a month at most.

PCBs Continued… LIP recommends that participants consume wild sources of fish OR find farm raised breeders whose feed does not pose a risk. Farm raised salmon have more PCBs because of what they are fed. They are also fatter and larger than wild salmon. PCBs accumulate in the fat of fish. Decrease the amount of PCBs in your fish by taking off the skin and fatty parts of the fish. Wild caught salmon has an average of 8 times less PCBs than farm raised. Wild salmon also feed off algae from the ocean and algae has…. OMEGA 3!

Omega-6 Fatty Acids Another group of polyunsaturated fats your body needs to function properly. Comes from the food we eat. Sources include some vegetable oils, 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.

So how much fat should we eat? 2010 Dietary Guidelines for Americans – 20 -35% of calories from fat. Put your focus on: Eating the right foods. Keeping higher fat foods portion controlled.

Adding Flax Seed 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 and juices, and yogurt. Cook into soups, stews and casseroles. High in Omega 3, EFA, alpha-LNA Lowers total cholesterol and LDL May lower blood triglycerides and blood pressure May reduce the “stickiness” of platelets May prevent certain cancers Fiber! Grind it up

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.

Nuts Overview In 2003, the U. S. FDA approved this package label: “Scientific evidence suggests but does not prove that eating 1. 5 ounces per day of most nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. ” According to FDA, "Types of nuts eligible for this claim are restricted to almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts. . ” Nuts are high in calories so “eat a handful, not a can full. ” (1 -2 oz/day) Nuts for Nutrition

The Importance of Specific Nuts Walnuts One ounce of walnuts (about 14 shelled walnut halves) is all that is needed to meet the 2002 dietary recommendations for omega-3 FA. FA The type of omega-3 FA found in walnuts is alpha -linolenic acid, which can be transformed into either EPA or DHA in humans and animals. Almonds One ounce of almonds (about 20 -24 shelled whole almonds) provides 35% of the daily value for vitamin E for healthy aging. Peanuts Although it is often discussed with nuts, peanuts are actually a legume, along with dry beans, peas and lentils. One ounce of roasted peanuts provides about 10% of the daily value for folate which protects against birth defects and heart disease Nuts for Nutrition

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