1. L ET ’ S G ET D OWN TO THE F ATS ! Good Fats Vs. Bad Fats By Gena Baisa NDT 3333 Spring Semester 10 April 2014

2. O BJECTIVES Define dietary fats Identify bad fats Identify good fats Provide suggestions on what you can do to add good fats and minimize bad fats Recall the fats discussed

3. D IETARY FATS It’s one of the macronutrients Important for metabolism, weight loss, energy, increase immune function, protection of the cell membranes, bone density, heart and liver function Found in foods from plants and animals Your body can make fat too 20-35% of your calories should come from FATS 10% is the minimum amount Typical American diet consumes roughly 34% to 40% of calories from FATS

4. B AD FATS Saturated fats Found in animal sources of food such as red meat, poultry, and full-fat dairy products (butter, margarine, cheese) Also found in coconut and palm oil Raises your total blood cholesterol levels and LDL cholesterol levels Can increase your risk of cardiovascular disease and type 2 diabetes

5. B AD FATS Trans fats Occurs naturally in some foods in small amounts such as meats and dairy. Found mainly in processed foods such as baked goods, fried foods, pre-mixed products, and snack foods Made from oils through a method called partial hydrogenation by heating liquid vegetable oils with hydrogen gas Increases LDL cholesterol levels and lowers HDL cholesterol levels Increase your risk of cardiovascular disease

6. G OOD FATS Monounsaturated fats Found in a variety of foods and oils such as canola oil, sesame oil, olive oil, sunflower oil, peanut oil, avocados, nuts (almonds, hazelnuts, pecans), and peanut butter. Studies have shown it to improve blood cholesterol levels and possibly benefit insulin levels and blood sugar control Especially helpful if you have type 2 diabetes

7. G OOD FATS Polyunsaturated fats Found mostly in plant-based foods and oils such as safflower oil, walnuts, flaxseed, sunflower seeds, pumpkin seeds, and fatty fishes (tuna, mackerel, herring, trout, sardines, salmon) Studies have shown it improves blood cholesterol levels Decreases your risk of heart disease May also decrease risk of type 2 diabetes

8. G OOD FATS Omega-3 fatty acids Essential to our diet- we can only get it from our diet 3 types: EPA, DHA, ALA Studies have shown it to reduce the risk for heart disease, stroke, and cancer. As well as improve brain and eye function, protection of the myelin sheath of the nerves, reduction of blood platelet stickiness Found in fatty fishes such as salmon and tuna as well as chia seeds, hemp seeds, and flaxseeds

9. G ET THE GOOD FATS IN YOUR DIET Grab a handful of nuts or seeds Dress your salad with oils Sprinkle on Omega-3 fatty acids Include fatty fishes or avocados into your diet

10. M INIMIZE THE AMOUNT OF SATURATED AND TRANS FATS IN YOUR DIET Saturated fats should be less than 10% of your fat calories Trans fats should be less than 1% of your fat calories Purchase lean cuts of meats and low-fat or no-fat dairy products Become a trans fat detective

11. POP QUIZ I need 1 brave soul

12. Q UESTIONS ?

13. W ORK CITED Choosing Healthy Fats. Helpguide. 2014. Retrieved from http://www.helpguide.org/life/healthy_diet_fats.htm http://www.helpguide.org/life/healthy_diet_fats.htm Dietary fats: Know which types to choose. Healthy Lifestyle. 2014. Retrieved from http://www.mayoclinic.org/healthy-living/nutrition- and-healthy-eating/in-depth/fat/art-20045550 http://www.mayoclinic.org/healthy-living/nutrition- and-healthy-eating/in-depth/fat/art-20045550 Fats and Cholesterol: Out with the Bad, In with the Good. Harvard School of Public Health. 2014. Retrieved from http://www.hsph.harvard.edu/nutritionsource/fats- full-story http://www.hsph.harvard.edu/nutritionsource/fats- full-story

14. C ONTACT Email: gena.baisa@gmail.comgena.baisa@gmail.com Mobile: (210) 902-9793