FAT AND CHOLESTEROL
Fat and Cholesterol
(teacher) Sample questions: “Think about your family, how many people do you know have a history of heart disease, diabetes, high blood pressure, or high blood cholesterol?”
How many people in your family have a history of heart disease, diabetes, high blood pressure, or high blood cholesterol?
“What kind of things have you heard about weight and your risk for disease? “ “Think about the foods you eat, which foods do you think have fat and cholesterol?”
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• Being overweight and eating a high fat diet can put you at risk for several health conditions including, but not limited to type 2 diabetes, heart disease, stroke, hypertension, certain types of cancers, osteoarthritis, and gallbladder disease. • By lowering fat and cholesterol in the diet it can help you to maintain a healthy weight and lower your risk of coronary artery disease. Let’s take a closer look at what are fat and cholesterol.
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How many people in your family have a history of heart disease, diabetes, high blood pressure, or high blood cholesterol?
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(teacher) Share with participants: “Fats and cholesterol are needed by the body.”
Fats and cholesterol are needed by the body but too much can be unhealthy for you.
FATS • Fats are needed for brain development, vitamin absorption, vision, and hormone production. • Fats are high in calories and low in nutrients. • However, some types of fat are less healthy than others. • Fat has a lot of calories CHOLESTEROL • Cholesterol is found naturally in animal products and in every part of your body. • Cholesterol is made by your body. • Your body cannot function normally without cholesterol. • Your body uses cholesterol to produce many hormones, vitamin D, and for the acids that help to digest fat. • However, too much cholesterol in your bloodstream can be associated with an increased risk of heart disease. Conclusion: Fats and cholesterol are needed by the body but too much of these can be unhealthy for you.
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Fat and cholesterol are needed by the body but too much can be unhealthy for you.
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(teacher) Share with participants: “Eating a low fat, low cholesterol diet can help prevent heart disease.”
• Diets low in fat and cholesterol protect against heart disease and cancer. • Eat more whole-grain foods, fruits and vegetables.
• Diets high in fat and cholesterol can raise blood cholesterol levels which in turn can increase your risk of heart disease. • A diet low in fat and cholesterol that includes fruit, vegetables and whole grain foods, can lower the risk of heart disease and cancer.
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Diets low in fat and cholesterol protect against heart disease and cancer. Eat more whole-grain foods, fruits and vegetables.
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(teacher) Sample question: “How else might lowering fat in your diet be healthy for you?”
Another reason to lower dietary fat is for weight control.
In addition to reducing the risk of heart disease, another reason to lower dietary fat is for weight control. Fat is high in calories, and the only way to decrease the calories from fat is to eat less fat. Fat and Cholesterol
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The higher the fat content of food, the higher the calories in a serving of food. 1-cup non-fat strawberry yogurt 1-cup strawberry ice cream 3 oz ground turkey cooked 3 oz ground beef cooked
120 calories 374 calories 200 calories 260 calories
0 grams fat 11 grams fat 11 grams fat 19 grams fat
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Another reason to lower dietary fat is for weight control.
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(teacher) Sample question: “Why do French fries and potato chips have more fat and calories than a plain baked potato?”
Where is the fat? Plain baked potato . . . . . . . . . less than 1 gram of fat 220 calories Baked potato with . . . . . . . . . 12 grams of fat 1 Tablespoon butter 320 calories
• Most vegetables, like a baked potato, are naturally low in fat and calories.
Baked potato with . . . . . . . . . 15 grams of fat 1 Tablespoon butter and 350 calories 1 Tablespoon sour cream
• Look what happens when we add fat to a baked potato.
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Plain baked potato . . . . . . . . . . . . less than 1 gram of fat 220 calories Baked potato with . . . . . . . . . . . . . 12 grams of fat 1 Tablespoon butter 320 calories Baked potato with . . . . . . . . . . . . . 15 grams of fat 1 Tablespoon butter and 350 calories 1 Tablespoon sour cream If you want to add flavor to your baked potato, try topping it with 1 or 2% cottage cheese, plain yogurt, or low-fat salad dressing instead of butter or sour cream. Fat and Cholesterol
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Where is the fat? Plain baked potato . . . . . . . less than 1 gram of fat 220 calories Baked potato with . . . . . . . .12 grams of fat 1 Tablespoon butter 320 calories Baked potato with . . . . . . . . 15 grams of fat 1 Tablespoon butter and 350 calories 1 Tablespoon sour cream
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(teacher) Sample question: “Have you seen any of these fats listed on products or in the food you eat?”
Fats in your diet.
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There are 3 types of fats found naturally in foods. Polyunsaturated, monounsaturated and saturated fats. The fourth type, trans fat is not a natural fat. Let’s look at each one more closely.
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Fats in your diet.
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(teacher) Share with participants: “Polyunsaturated fats are part of a healthful diet.”
Polyunsaturated fats are part of a healthful diet.
Polyunsaturated fats: safflower, sunflower, corn, soybean, and cottonseed oils, and in fatty fish including mackerel, lake trout, herring, sardines, tuna and salmon. Polyunsaturated fats that are rich in omega-3 essential fatty acids are healthy for your heart. • Good food sources include flax and pumpkin seeds, walnuts or fatty fish. • The American Heart Association recommends eating fish (particularly fatty fish) at least two times a week. Eating fish seems to be beneficial for the health of your heart.*
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For teachers: *Some types of fish may contain high levels of mercury and other environmental contaminants. Women who may become pregnant, pregnant women, nursing mothers, and young children should avoid some types of fish and eat types low in mercury. They should follow these recommendations: • Do not eat Shark, Swordfish, King Mackerel, or Tilefish because they contain high levels of mercury. • Eat up to 12 ounces a week of a variety of fish and shellfish that are lower in mercury. Five of the most commonly eaten fish that are low in mercury are shrimp, canned light tuna, salmon, and catfish. Albacore (“white”) tuna has more mercury than canned light tuna. You may eat up to 6 ounces of albacore tuna per week. • Check local advisories about the safety of fish caught by family and friends in your local lakes, rivers, and coastal areas. If no advice is available, eat up to 6 ounces per week of fish you catch from local waters, but don’t consume any other fish during that week Fat and Cholesterol 14
Polyunsaturated fats are part of a healthful diet.
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(teacher) Share with participants: “Monounsaturated fats are part of a healthful diet.”
Monounsaturated fats are part of a healthful diet.
Monounsaturated fats are in olive, peanut and canola oils. A diet low in saturated fats and cholesterol where most of these fats have been replaced with monounsaturated fats is good for your heart.
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Monounsaturated fats, like olive and canola oils, are part of a healthful diet.
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(teacher) Share with participants: “Choose and prepare foods low in saturated fats and trans fats.” • Saturated fats are in meat and dairy products, solid shortening, and in the plant based coconut and palm oils. Saturated fats are known to increase blood cholesterol. Higher intakes increase your risk of heart disease. • Trans fats are found in many processed foods, and other foods made with or fried in partially hydrogenated oils. •
Unlike other fats, the majority of trans fat is formed when food manufacturers turn liquid oils into solid fats like shortening and hard margarine. In addition there may be a high amount of trans-fatty acids in oils used to prepare fried foods in many restaurants and fast-food chains
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A small amount of trans fat is found naturally, primarily in dairy products, some meat, and other animal-based foods.
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Trans fats are in vegetable shortenings, some margarines, crackers, cookies, snack foods, and other foods made with or fried in partially hydrogenated oils.
Trans fats are not part of a healthful diet. They are found in many processed foods and other foods made with “partially hydrogenated” oils.
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• Trans fats act similarly to saturated fats in that higher intakes increase your risk of heart disease. • Avoid trans fat in your diet. • Look for trans fats in the Nutrition Facts label. It will be listed as “partially hydrogenated” oils in the list of ingredients
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Trans fats are not part of a healthful diet. They are found in many processed foods and other foods made with “partially hydrogenated” oils.
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(teacher) Sample question: “What foods contain dietary cholesterol?”
“Which of the following foods contain dietary cholesterol?”
• Only animal foods like meat, poultry, fish, milk, milk products, and egg yolks contain cholesterol. • Plant foods do not contain cholesterol. • Cholesterol is not a fat.
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“Which of the following foods contain dietary cholesterol?”
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(teacher) Sample question: “Why do we need to be concerned about the number of eggs we eat each week?”
Cook without cholesterol. In your recipes use 2 egg whites in place of 1 whole egg.
• Eggs are a good source of protein, vitamins, and minerals. • The fat and cholesterol in eggs is in the yolk. On average one large, whole egg contains about 213 mg of cholesterol. It is recommended that an individual not have more than 330 mg. of cholesterol each day.
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• If an individual wants to eat an egg yolk everyday then the rest of their diet should contain foods that are low in cholesterol, saturated fats and trans-fats. • When making scrambled eggs, a cake mix, pancakes, or other recipes that call for eggs remember that in place of 1 whole egg you can substitute 2 egg whites.
Cook without cholesterol. In your recipes use 2 egg whites in place of 1 whole egg.
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(teacher) Sample question: “What are some other ways to lower fat and cholesterol in your diet?”
Lower the fat and cholesterol in your diet. 1) Eat lower fat foods. Read food labels to find the fat content of foods. 2) Eat more fruit, vegetables and whole-grain foods.
There are many ways to lower the fat and cholesterol in your diet: 1) Eat lower fat foods. Read food labels to find the fat content of foods. 2) Eat more fruit, vegetables and whole-grain foods.
3) Bake, broil, steam, braise or grill food instead of frying. 4) Season foods with herbs and spices instead of butter/margarine, oils or cheeses. 5) Prepare lean meats when possible. Trim fat from cuts of meat. Remove skin from poultry before cooking or before eating.
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3) Bake, broil, steam, braise or grill food instead of frying. 4) Season foods with herbs and spices, not butter/margarine, oils or cheeses. 5) Prepare lean meats when possible. Trim fat from cuts of meat. Remove skin from poultry before cooking or before eating. Fat and Cholesterol
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Lower the fat and cholesterol in your diet. 1) Eat lower fat foods. Read food labels to find the fat content of foods. 2) Eat more fruit, vegetables and whole-grain foods. 3) Bake, broil, steam, braise or grill food instead of frying. 4) Season foods with herbs and spices instead of butter/margarine, oils or cheeses. 5) Prepare lean meats when possible. Trim fat from cuts of meat. Remove skin from poultry before cooking or before eating.
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(teacher) Share with participants: “Let’s look at alternative food choices to lower the fat content of meals you serve.” If you eat this:
Try this:
Scrambled eggs . . . . . . . . Use one yolk with two whites Ice cream . . . . . . . . . . . . . Low-fat frozen yogurt Toast with butter . . . . . . . . Toast with jam
Low-fat Alternatives If you eat this:
Try this:
Scrambled eggs Bacon Toast with butter Coffee with creamer Grilled cheese sandwich Potato chips Fried chicken Mashed potatoes with gravy Broccoli with cheese sauce Ice cream Whole milk Apple pie
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Coffee with creamer . . . . . Coffee with nonfat milk
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Apple pie . . . . . . . . . . . . . Apple Potato chips . . . . . . . . . . . Carrot or celery sticks with bean dip Fried chicken . . . . . . . . . . Broiled chicken with lemon and herbs Mashed potatoes with gravy . . . . . Baked potato with herbs and nonfat yogurt Broccoli with cheese sauce . . . . . Broccoli with lemon Bacon . . . . . . . . . . . . . . . . . . . . . . Omit Bacon or use low-fat turkey bacon Grilled cheese sandwich . . . . . . . . Grilled sandwich with whole-grain bread, low-fat cheese, tuna drained in water, and low-fat dressing Fat and Cholesterol
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Low-fat Alternatives If you eat this: Scrambled eggs Bacon Toast with butter Coffee with creamer Grilled cheese sandwich Potato chips Fried chicken Mashed potatoes with gravy Broccoli with cheese sauce Ice cream Whole milk Apple pie
Try this: ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ Fat and Cholesterol
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(teacher) Share with participants: “It is good for everyone over 2 years old to learn to eat a heart healthy diet.”
Learn to eat a heart healthy diet: • Don’t expect to change the way you eat over night. • Make changes slowly. • Focus on one change per month.
• Children under 2 years old should not be restricted on the amount of fat or cholesterol they eat. They need fat and cholesterol for growth, including brain formation. • It is a good idea to start heart healthy eating habits with children older than 2 years of age to help them develop good eating habits for a lifetime
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• It has taken a lifetime to learn to eat the way you do now: • Don’t expect to change the way you eat over night. • Make changes slowly. • Focus on one change per month.
Learn to eat a heart healthy diet: • Don’t expect to change the way you eat over night. • Make changes slowly. • Focus on one change per month.
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