A Matter of Fat: 20 Minute Presentation

What is fat? FAT: is an important source of energy is a nutrient with many functions helps absorb fat-soluble vitamins adds taste and texture to foods

Aim for 20 to 35% of Calories from fat 2000 Calorie diet = 44 – 78 grams of fat, or 11 – 19 ½ teaspoons 1500 Calorie diet = 33 – 58 grams of fat, or 8 ¼ – 14 ½ teaspoons Fat - Part of a Healthy Diet

Recognizing fat 1. Easy to see: Fat added to foods - Butter, margarine, oil, mayonnaise Fat on the outside of foods - Chicken skin, outside trim on meat 2. Hidden: Ingredients in - Snack foods, baked products, desserts Added in cooking - Fried foods, cream soups, sauces

So, where’s the fat? 25% of the fat in the Canadian diet… comes from 2 main food categories! 1.Fast Foods (16%) pizza, subs & sandwiches, hot dogs and burgers (including chicken, fish and cheese burgers) 2.Sweet Baked Goods (8.5%) such as cakes, cookies, muffins and doughnuts

Enjoy wise choices from each of the four food groups: Vegetables and Fruit prepared with little or no added fat. Grain Products (including whole grains) that are low in fat. Milk and Alternatives such as yogurt that are lower in fat. Meat and Alternatives that are lean with little or no added fat. Include a small amount, 30 to 45 mL (2 to 3 Tbsp.), of unsaturated fat (from vegetable oils, margarine and mayonnaise) each day.

Teaspoon Symbol = 4 grams of fat

Salads Which salad is highest in fat? Which salad is lowest in fat?

Pasta and Noodles Which pasta is the lowest in fat?

Cheese Which cheese is the highest in fat?

Beef Which beef option has the lowest fat level?

Lower-fat Preparation Tips 1. Trim and discard visible fat from meats and remove the skin from poultry. 2. Plan for 100 g of raw meat per serving (an amount about the size of a deck of cards). –This amount will provide a 75 g cooked portion 3. Reduce or omit added fats, such as the oil in marinades, creamy sauces or gravy.

Lower-fat Cooking Tips 1.Broil, bake, barbecue, roast, microwave, stir-fry or brown in a non-stick pan. 2.Brown ground meat or poultry and drain off fat before adding other ingredients. 3.Refrigerate stews, soups, chilies and meat sauces and remove hardened fat that rises to the surface.

Snack Foods Which snack food has the lowest amount of fat?

Fast Foods Which fast food option has the lowest amount of fat? What should you look for when choosing fast foods?

How would you lower the fat in this dinner? Contains almost 18 teaspoons of fat How would you lower the fat in this dinner? Dinner Activity

Dinner Options Contains 5 ½ teaspoons of fat

Dessert Activity What are some lower fat options?

Lower Fat Dessert Options 3/4

Additional Information Eating Well with Canada’s Food Guide: More Healthy Eating Information: Recipes and more nutrition information about beef:

Brought to you by the Registered Dietitians at Canada Beef. Looking for healthy recipes the family will love? Join the Club… It’s Free! Just visit: Updated, April 2013