1. Diabetes Prevention Count Saturated Fat Intake to Minimize Cardiovascular Risk Month 1; Class 4

2. Risk Factors for Heart Disease and Stroke

3. Know Your Numbers HDL “good” cholesterol Minimum 40 mg/dL ; Better if over 60 mg/dL LDL “bad” cholesterol Less than 100 mg/dL is optimal; goal is set by other risk factors Triglycerides Less than 150 mg/dL

4. Saturated Fat and Cholesterol Meat and full fat dairy contain saturated fat Cholesterol only comes from animal sources No plant food contains cholesterol

5. To Reduce LDL “Bad” Cholesterol Focus on Saturated Fat Count grams of Saturated fat. <10 g if you have heart disease; <20 g for others

6. Counting Saturated Fats (Sat fat per serving) * (Servings) = Grams of Sat Fat 3 g x 2 Servings = 6 g Sat Fat 7 g x 2 tablespoons of butter = 14 g Sat Fat 20 g Sat Fat Some examples of saturated fat content: 8 oz glass of whole milk: 5 g Sat Fat One tablespoon heavy cream: 3 g Sat Fat 1 ounce slice cheese: 5 g Sat Fat 3 oz serving skinless white chicken: 1 g Sat Fat 3 oz serving dark meat chicken: 2 g Sat Fat 3 oz lean pork: 4 g Sat Fat 3 oz marbled steak or roast: 4 to 11 g Sat Fat Hot dog: 5 to 11 g Sat Fat Double quarter pound cheeseburger: 20g Sat Fat Some examples of saturated fat content: 8 oz glass of whole milk: 5 g Sat Fat One tablespoon heavy cream: 3 g Sat Fat 1 ounce slice cheese: 5 g Sat Fat 3 oz serving skinless white chicken: 1 g Sat Fat 3 oz serving dark meat chicken: 2 g Sat Fat 3 oz lean pork: 4 g Sat Fat 3 oz marbled steak or roast: 4 to 11 g Sat Fat Hot dog: 5 to 11 g Sat Fat Double quarter pound cheeseburger: 20g Sat Fat

7. Counting Grams of Saturated Fat Breakfast: sausage egg and cheese on a biscuit, 2 hash browns and large coffee with cream Lunch: big bacon classic burger, biggie fries, and a medium frosty Dinner: 10 oz steak with mashed potatoes with butter and salad with hidden valley original with bacon Dessert: 1 pint of Haagen-Dazs ice cream

8. Counting Grams of Saturated Fat Sausage egg with cheese 2 Hash Browns Large Coffee w/6 tablespoons cream Big bacon classic Biggie Fries (5.6 ounce) Frosty medium 10 ounce steak Mashed potatoes Butter 3 tablespoons Lettuce Hidden Valley Dressing 4 tablespoons 1 pint = 2 cups Haagen-Dazs 140.3g 8 g 3 g 13.2 g 12 g 3.5 g 7 g 18 g 0 g 21.6 g 0 g 10 g 44 g

9. Counting Grams of Saturated Fat Joe Decides to Make Healthier Food Selections Breakfast: oatmeal, and whole wheat toast with butter Lunch: sandwich with turkey and 2 slices of cheese with a glass of whole milk Dinner: salmon, green beans, and salad with Italian dressing Dessert: 1 cup of Haagen-Dazs ice cream

10. Counting Grams of Saturated Fat Oatmeal and toast Butter (1 tablespoon) Turkey with skin American Cheese 2 ounces Whole milk 8 ounces Salmon 3.5 ounces Green beans Lettuce Italian dressing 2 tablespoons 1 cup of ice cream 41.7g 0 g 7.2 g 13.2 g 4.4 g 5.1 g 1.0 g 0 g 2.0 g 22 g

11. Counting Grams of Saturated Fat Breakfast: Kashi cereal, skim milk, blueberries Snack: orange Lunch: salad with olive oil and vinegar with tuna, cucumbers, tomatoes and carrots Snack: watermelon, and 4 fat free fig Newton's Dinner: salmon, salad, asparagus, 1 dinner role

12. Counting Grams of Saturated Fat Kashi ¾ cup 1 cup skim milk ½ cup blueberries Orange All vegetables salad Tuna in water 3.5 oz Olive oil 1 tablespoon Vinegar Watermelon Fat Free Apple Newton 4 Salmon 3.5 oz Salad & unlimited Asparagus Olive Oil 1tablespoon Dinner Roll 5.6 g 0 g 0.6 g 1.8 g 0 g 1.4 g 0 g 1.8 g 0 g

13. Total Fat Percent Goal Individualized 25-40% of Total Calories Saturated BAD – AVOID >Animal fats (butter, lard, bacon grease) >Tropical oils (lard palm & coconut) Trans—very BAD-AVOID >Hydrogenated or partially hydrogenated oils Polyunsaturated—10% ESSENTIAL >Omega-3 fatty acids (fish oils) liberal amounts >Many vegetable oils (corn, soybean, safflower) Monounsaturated—12–20%liberal AMOUNTS >Healthier oils (olive, peanut, and canola)

14. Nutrition Facts Serving Size Number of servings This section shows Amounts for different Nutrients in one serving. The “%Daily Value” tells How much of the recom- mended amounts the food provides in one serving, based on a 2000 calorie a day diet. For example one serving of this food Gives you 18% of your Total fat recommendations Recommended daily Amount for each nutrient For two calorie levels. If you eat a 2,000 calorie Diet, you should be eating Less than 65 grams of fat And less than 20 grams of Saturated fat.

15. Trans Fatty Acids Study found— 1/3 of trans fat comes from margarine 2/3 comes from commercial baked goods and fried food

16. Poly Sat Trans Mono Omega 3: Fatty fish 2 times a week Omega 6: controversial, watch the science develop, minimal amount Count grams of Saturated fat. <10 if you have heart disease; <20 g for others Make this the main fat in you diet. Use olive oil, canola & peanut oil for cooking. Check food labels for hydrogenated oils and keep to a minimum. Avoid Fast Foods