Presentation on theme: "Get off the SoFAS! #1 Solid Fats and Added Sugars."— Presentation transcript:
Get off the SoFAS! #1 Solid Fats and Added Sugars
2010 Dietary Guidelines According to the 2010 Dietary Guidelines for Americans: Solid fats and added sugars (SoFAS) contribute to an average of 35% of daily calories (almost 800 calories!) Reducing intake of calories from SoFAS is recommended
Is fat bad for you? Your body needs some fat from food! It’s a major source of energy. It helps you absorb some vitamins and minerals. Fat is needed to maintain the structure and function of build cell membranes. It is essential for blood clotting, muscle movement, and inflammation. Helps keep your immune system working. Some fats are better than others. NO! #2
What Is Solid Fat? Fats that are solid at room temperature Includes both saturated and trans fats - Saturated fats are found in animal products (butter, cheese, milk, meat) and some plants (coconut and palm oil) -Trans fats are often found in pre-packaged snacks, baked goods and fried foods (margarine, cookies, cakes, chips, frozen foods, refrigerator doughs). These are hidden (don’t show on the label) in 1 of 11 processed foods. (under 0.6 grams) #5
Research from the Harvard School of Public Health and elsewhere indicates that trans fats can harm health in even small amounts: for every 2% of calories from trans fat consumed daily, the risk of heart disease rises by 23%.
Why Eat Less Solid Fat? Solid fats tend to cholesterol levels - This increases the risk for heart disease Excess calories can contribute to weight gain and increase risk of chronic health problems #7
Top 10 Sources of Solid Fat in the U.S. Type of Food Percent Contribution to Total Solid Fat Grain-based desserts10.8% Pizza9.1% Regular cheese7.6% Sausage, hot dogs, bacon, ribs7.1% Fried white potatoes4.8% Dairy desserts (like ice cream)4.7% Tortillas, burritos, tacos4.6% Chicken and chicken mixed dishes4.1% Pasta and pasta dishes3.9% Whole milk3.9%
How much should I have? Dietary Guidelines: Limit saturated fat to less than 10% of calories -This would mean less than 200 calories per day from saturated fat for a 2,000 calorie diet (200 calories = 22 grams of sat. fat) Keep trans fat (also known as partially hydrogenated fats) consumption as low as possible – no more than 2 grams per day. # 8 - 10
If you have a 2,000-calorie diet shoot for 44 to 78 grams of fat – mostly unsaturated. According to the Institute of Medicine, you should get 20 to 35 percent of your calorie intake from fats.
FDA Trans Fats Ban May Target Your Favorite Food – 3:45 min https://www.youtube.com/watch?v=rNwjRJm20zI
Identifying Solid Fat on the Food Label Look for the words “Saturated Fat” and “Trans Fat” under “Total Fat” Look at the ingredient list Examples of Solid Fats That Can Be Listed as an Ingredient Beef fat Butter Chicken fat Coconut oil Cream Hydrogenated oils Palm kernel oil Partially hydrogenated oils Pork fat (lard) Shortening Stick Margarine Trans Fat
Make the Changes! Choose lean meats and poultry Trim visible fat from meat and remove skin from poultry Switch from whole milk to low-fat or skim Try grilling, broiling, poaching, or roasting instead of frying Try peanut butter on toast instead of butter Eat fewer baked goods made with stick margarine or shortening. Look for trans fat (partially hydrogenated) on the label!
What Are Added Sugars? *Added sugars are sugars and syrups that are added to foods or beverages when they are processed or prepared. *This does not include naturally occurring sugars such as those in milk and fruits.
Why Should We Eat Less Added Sugar? When we eat added sugars… We fill up on “empty calories” instead nutrient dense foods More calories means unhealthy weight gain Cavities #12
Top 10 Sources of Added Sugars in the U.S. Type of Food Percent Contribution to Added Sugars Soda, energy drinks, sports drinks35.7% Grain-based desserts (like cookies or cake)12.9% Fruit drinks (like fruit punch)10.5% Dairy desserts (like ice cream)6.5% Candy6.1% Ready-to-eat cereals3.8% Sugars and honey3.5% Tea3.5% Yeast breads (like cinnamon rolls)2.1% All other food categories15.4% #13
Sugar Is Not Just “Sugar!” Examples of Added Sugars That Can Be Listed as an Ingredient Anydrous dextroseLactose Brown sugarMalt syrup Confectioner’s powdered sugarMaltose Corn syrupMaple syrup Corn syrup solidsMolasses DextrinNectars (e.g. peach nectar, pear nectar) FructosePancake syrup High-fructose corn syrupSucrose HoneySugar Invert sugarWhite granulated sugar
What Do Solid Fats and Added Sugars Have in Common? SoFAS are energy dense (high in calories) and can contribute to lots of empty calories SoFAS often do not contain many important nutrients like vitamins, minerals, or dietary fiber Many foods have solid fats and added sugars! #14