Diabetes Prevention
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Diabetes Prevention . Count Saturated Fat Intake to Minimize Cardiovascular Risk Month 1; Class 4. Risk Factors for Heart Disease and Stroke. Know Your Numbers. Saturated Fat and Cholesterol. Meat and full fat dairy contain saturated fat Cholesterol only comes from animal sources
Diabetes Prevention
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Diabetes Prevention Count Saturated Fat Intake to Minimize Cardiovascular Risk Month 1; Class 4
Saturated Fat and Cholesterol • Meat and full fat dairy contain saturated fat • Cholesterol only comes from animal sources • No plant food contains cholesterol
To Reduce LDL “Bad” CholesterolFocus on Saturated Fat Countgrams of Saturated fat. <10 g if you have heart disease; <20 g for others
Counting Saturated Fats (Sat fat per serving) * (Servings) = Grams of Sat Fat 3 g x2 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
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
Counting Grams of Saturated Fat 8 g 3 g 13.2 g 12 g 3.5 g 7 g 18 g 0 g 140.3g 21.6 g 0 g 10 g 44 g
Counting Grams of Saturated FatJoe 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
Counting Grams of Saturated Fat 0 g 7.2 g 13.2 g 4.4 g 5.1 g 1.0 g 0 g 0 g 41.7g 2.0 g 22 g
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
Counting Grams of Saturated Fat 0 g 0 g 0 g 0 g 0 g 0.6 g 1.8 g 0 g 5.6 g 0 g 0 g 1.4 g 0 g 1.8 g 0 g
Total Fat Percent Goal Individualized25-40% 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)
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.
Trans Fatty Acids • Study found— • 1/3 of trans fat comes from margarine • 2/3 comes from commercial baked goods and fried food
Omega 3:Fatty fish 2 times a week Omega 6: controversial, watch the science develop, minimal amount Poly Make this the main fat in you diet. Use olive oil, canola & peanut oil for cooking. Mono Countgrams of Saturated fat. <10 if you have heart disease; <20 g for others Sat Check food labels for hydrogenated oils and keep to a minimum. Avoid Fast Foods Trans
