Cutting Fat!
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Learn about the different types of fat - good fat versus bad fat. How to cut fat from your diet and substitute it with other things. There's something for everyone in this lesson!
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Cutting Fat!
- 2. On The Agenda It’s all about the mountain goats • Fat Facts • Finding Fat • Reducing Daily Fat • Sample Meals • Counting Calories • Studying Patterns
- 3. Lower Your Fat Intake in Order to Lose Weight • A low-fat, high-fiber diet aids weight loss. • A lower fat intake is associated with reduced BMI scores as well. Like golf, the lower your BMI score, the better!
- 4. What Is Fat? • Fat is one of the three macro nutrients that supplies calories to the body. • There are 9 calories in each gram of fat. • Fat has more than twice the calories per gram than carbohydrates or proteins!
- 5. What is Fat? • There are different kinds of fat. • Two kinds of fat that are very bad for you are saturated fat and trans fat. • Monounsaturated fats are good for you… in small doses.
- 6. What Kinds of Fat Are There? • Saturated Fat • Trans Fat • Unsaturated Fat
- 7. Fat Does Several Jobs No idle hands here! Actually, no hands at all here… • Fat is a vital energy source. • It also insulates the body. • Fat even stores calorie reserves. • Certain fats promote healthy skin and hair. • Finally, fat helps your body absorb and transport fat-soluble vitamins.
- 8. How Much Fat Do You Need? • Dietary fat provides essential omega 3 and omega 6 fatty acids. • On a 2,000 calorie diet, the average person would need each day about: • 1-2 g of omega 3 • 4-8 g of omega 6
- 9. Essential Fatty Acids • You can find omega-6 fatty acids in fruits, vegetables, beans and whole grains. • You can find omega-3 fatty acids in fatty cuts of fish.
- 10. Foods with Low Calorie Density Category Products Calories/Pound Calorie Density Vegetables All 65-195 very low Fruits All except avocado 135-42 low Nonfat dairy Skim milk, nonfat yogurt 180-40 low Egg whites Nonfat egg substitute 226 low High-fiber Potato, peas, beans, 300-600 moderately low carbs pasta, rice, barley, cooked cereals Poultry & fish Lean poultry 450-650 moderately low lean fish, shellfish
- 11. Foods with High Calorie Density Category Products Calories per Pound Calorie Density Low-fat/fat-free fat-free: chips, 1,500-2,000 high refined carbohydrates cakes, muffins, cookies, brownies, pretzels, crackers, bread sticks, dry cereals Cheese, egg yolks cheddar, Swiss, Brie 1,500-2,000 high Regular refined potato chips, cookies, 1,500-2,500 very high carbohydrates salad dressing, candies, brownies, fudge, crackers High-fat products chocolate candy, 2,500-3,000 very high coconut, peanut butter, nuts, seeds High-fat products bacon, margarine, butter, 3,000-3,500 very high mayonnaise Fats, oils olive oil, lard, vegetable oil, 4,000 extremely high shortening
- 13. Fat Content Makes a Difference • Researchers have found that people ate more calories and gained more weight as the percentage of fat in their diet increased. Bottom line: 15-20% fat in diet Middle line: 30-35% fat in diet Top line: 45-50% fat in diet
- 14. Where Is the Fat in My Food? Ready or not, here we come! • Fatty meats • Dairy foods • Refined fats and oils: –Salad dressings, oils, margarine –Fried foods, many restaurant foods –Most desserts –Many frozen dinners • Nuts and nut butters
- 15. Read the Labels! • Compare these two margarines: 11g fat and 5g fat – half the fat is half the calories. • Light spreads may not be good for cooking and baking. Regular margarine Light margarine
- 16. Venturing into the Kitchen Here are some tips to help you escape that angry mountain goat… Make substitutions to cut fat and increase flavor!
- 17. Substitution OneSubstitution One • Use skim milk in place of whole milk. • This switch will help you consume 5 grams less of saturated fat per cup.
- 18. Substitution Two • Use light margarines for spreads. • The best margarine choices will have less than 1 gram of sat fat and less than 50 calories per serving.
- 19. Substitution Three • Use less refined oil: • Measure oil rather than pouring freely. • Use a spray can or misting bottle. • Use broth instead of oil.
- 20. Substitution Four • Switch white skinless poultry for cuts of red meat. • Try ground turkey in your spaghetti sauce instead of ground beef.
- 21. Substitution Five • Instead of whole eggs, use… • 2 egg whites OR • 1/4 cup nonfat egg substitute.
- 22. Substitution Six This one’s more of a guideline… • Cheese is very high in fat and saturated fat… • Use sharp flavors so you need less cheese. • Try flavored fat-free cream cheese.
- 23. Keep the Flavor, Not the Fat • Use fat-free salad dressing or a small amount of oil and vinegar to dress salads. • Measure instead of pouring dressing all over the place.
- 24. Sample Meal Plan • Start your day with a healthy breakfast: – Try oatmeal with skim milk – Be sure to add fresh fruit • 1 banana • ½ cup berries – Finish things off with a cup of coffee or tea
- 25. Compare Oatmeal with a Fast Food Breakfast Source: http://www.mcdonalds.com (01/2003) Calories Fat Saturated Fat Steak & Egg Cheese Bagel 700 35 13 Spanish Omelette Bagel 690 38 14 Ham & Egg Cheese Bagel 550 23 8 Sausage Biscuit with Egg 490 33 10 Bacon, Egg & Cheese Biscuit 480 31 10 Sausage Biscuit 410 28 8 Calories Fat Saturated Fat Oatmeal 148 3 0 Banana 108 0.5 0 Skim milk 85 0 0 Blueberries 40 0 0 Total 381 3.5 0
- 26. Sample Meal Plan • Stay on track with a delicious lunch… – Large salad with 1 tsp oil & vinegar – Large bowl of chicken minestrone soup – 1 slice 100% whole-grain bread – Diet soda or tea
- 27. Sample Meal Plan • How about a Snack? – Yogurt with fresh fruit and fat-free whipped cream – Herbal tea
- 28. Sample Meal Plan • Finish things off with a filling dinner! – Baked Lemon Fish – Grilled red potatoes – Sautéed spinach – Fresh tomatoes
- 29. Sample Meal Plan • Well, this meal isn’t quite complete without dessert… – In this case, that dessert is a healthy adaptation of a banana sundae
- 30. Guess how many calories were in the menu we just showed you?
- 31. Meal Plan Stats • 1,700 calories • 31 g fat • 6 g saturated fat • 100 mg cholesterol • 2,572 mg sodium • 282 g carbohydrate • 42 g fiber • 87 g protein 6.5 pounds of food! Calorie Density: 261
- 32. Calories Count! Whenever the calorie density of the diet is high, the calorie intake will be high, whether the calories come from fat or refined carbohydrates.
- 33. Percentages of Fat, Like Appearances, Can Be Deceiving • Not all high-fat foods have more concentrated calories than all lowfat foods. • We’ll feature a few sneaky examples in the next few slides…
- 34. The Deception: Part One • Adding three tablespoons of chocolate syrup to a glass of whole milk doubles the calories even though it cuts the percent of total fat in half.
- 35. The Deception: Part Two • A salad with dressing and avocado is much higher in fat than salty snack foods. • However, it is much lower in calorie density and has much higher moisture and fiber content
- 36. Meet FatSlurper • FatSlurper and her husband have been too busy too cook and have dined out quite often over the past year. • Her meals are generally high calorie and high fat. • FatSlurper has no motivation to work out.
- 37. The Effects of FatSlurper’s Choices • FatSlurper was not getting enough fiber or antioxidants. • Her body did not burn many of the calories she consumed. • FatSlurper’s muscle mass was low.
- 38. Plan of Action • Eat smart when dining out. • Eat healthy snacks. • Eat less fat, especially saturated fat. • Keep daily food logs. • Increase physical activity.
- 39. Outcome • Over the course of 9 months, FatSlurper lost 12% of her body weight. • FatSlurper began exercising. • She and her husband cook at home about 3 nights per week.
- 40. Let’s Review! What could be more fun than that? • Fat Facts • Finding Fat • Reducing Daily Fat • Sample Meals • Counting Calories • Studying Patterns
- 41. “To will is to select a goal, determine a course of action, and then hold to that action till the goal is reached. The key is action.” — Michael Hanson
Editor's Notes
- Today we’ll be discussing how to lower your fat intake to lose weight. The truth is that reducing your fat consumption can do so much more! You don’t need to shock a vulture to make a difference in your life and health. With that in mind, let’s get started… By www.foodandhealth.com – Food and Health Communications, Inc.
- Here’s everything we’re going to discuss today. Vultures play a surprisingly small role in this journey. Who knew?
- Here are just a few well-researched advantages of a low-fat diet. You don’t have to take my word for it -- there are whole research teams with data supporting these assertions. A low-fat, high fiber diet helps you lose weight in a couple important ways. Foods that are naturally low in fat and high in fiber make you feel much fuller than food with the same number of calories but less fiber/more fat. As people reduce fat, generally they start consuming fewer calories each day. BMI stands for body weight index, and people who are overweight should try to reduce their BMI. Source: J Am Diet Assoc 2003;103:1600-6, Am. J. Clin. Nutr. 1987;46:886-892, JACN 1999;18:207-212, Am J Clin Nutr 1999;70:423, Am J Clin Nutr 2004;80:668-73
- The other two macronutrients are carbohydrates and protein. It’s important to incorporate at least some of each macronutrient into your diet each day. Fat provides 9 calories per gram. Carbohydrates and proteins, on the other hand, each have only 4 calories per gram. That means that fat has more than twice the calories per gram than carbohydrates or proteins.
- Saturated fat is solid at room temperature while unsaturated fat is liquid at room temperature. Trans fat is found in fat that was liquid at room temperature and is made solid by a process called hydrogenization – you usually see this in fried foods or food with partially hydrogenized shortening as one of the ingredients.
- Here we’re going to talk about a few different kinds of fat. Saturated fat is solid at room temperature. You can usually find it in animal products like butter, milk, and fatty cuts of meat. Saturated fat is bad for your heart and general health. Trans fat is found in fat that was liquid at room temperature and then is made solid by a process called hydrogenization. You usually see this in fried foods or food that includes partially hydrogenized shortening. It is also bad for your health. Unsaturated fats (oils) do not raise blood cholesterol. Unsaturated fats can be found in vegetable oils, most nuts, olives, avocados, and fatty fish like salmon. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. Olive, canola, sunflower, and peanut oils are all high in monounsaturated fats. Vegetable oils like soybean oil, corn oil, and cottonseed oil, as well as many kinds of nuts, are all good sources of polyunsaturated fats. Some fish, (such as salmon, tuna, and mackerel) contain omega-3 fatty acids that are currently believed to offer protection against heart disease. Consume moderate amounts of food high in unsaturated fats, taking care to avoid excess calories. Unsaturated fat is liquid at room temperature.
- While fats and oils should be used sparingly, they should not be completely eliminated because fat has important functions in your body.
- Essential fatty acids must come from dietary fat. They cannot be manufactured by the body. It is important to eat a healthful diet so that you get the right nutrients, including essential fatty acids. You should not lower the fat in your diet to less than 8-10% of the calories you consume. It is healthy to keep your fat consumption to less than 30%of the calories you eat but we will show you more about fat and calories in upcoming slides.
- Scientists have found that a diet high in omega-3 fatty acids can help prevent heart disease, diabetes, and obesity, and even ease arthritis pain. On the other hand, people who have diets that are low in omega-3s and high in omega-6 -- the typical American diet -- have higher rates of heart disease. You only need a 3.5 ounce serving of fatty fish to get enough omega-3 fatty acids in that serving -- don’t go crazy eating tons of fatty fish. Olive oil has an insignificant amount of omega-3s. It is only about 7% omega-6 PUFA (linoleic acid mostly). This means a tablespoon of olive oil has about 1 gm of essential omega 6 PUFA. That is not much compared to corn, soybean or safflower oil which all have about 8-10+ gm of linoleic acid per tablespoon. Canola oil has significant amounts of BOTH omega-3s AND omega-6s! However, people should get 4-5gm of omega 6 PUFA daily so that would be hard to do unless one consumed a lot of olive oil.
- These items are all relatively low in calorie density. They are also high in moisture content and fiber content. Try to remember these numbers because we will show you foods that are much higher in calorie density in the next two slides. Eating a lot of the foods on this page is essential for any successful weight loss program. There are lots of delicious choices!!
- Fat is an energy dense food. Olive oil, lard, vegetable oil and shortening are all in the 4000 calories per pound range. This is much much higher than the fruits and vegetables we saw on the first page. Note how this page is primarily made of high-fat items and refined carbohydrates. If you lower the fat in your diet, you should not replace it with refined carbohydrates like sugar. It is important to choose your fats wisely – nuts, avocadoes and olives all have good fats. Cheese and processed foods have fats that are harmful for your heart.
- Here are the sources of fat in the U.S. Food Supply – courtesy of the USDA.
- These diets consisted of foods that were similar in appearance and palatability but differed in the amount of high-fat ingredients used. Relative to their energy consumption on the medium- fat diet, the subjects spontaneously consumed an 11.3% deficit on the low-fat diet and a 15.4% surfeit on the high-fat diet Reference: Lissner L, Levitsky DA, Strupp BJ, et al. Dietary fat and the regulation of energy intake in human subjects. Am J Clin Nutr 1987;46:886-92
- Here is a list of common products that are high in fat. Fatty meats are fatty cuts of meat, or mixes of ground meat with a larger percentage of fat content. Many dairy products are high in fat. We’re thinking about things like butter, whole milk, and cheeses here. Nuts and nut butters are nutrient-dense. They contain important minerals and were used in the DASH diet, so they shouldn’t be eliminated all together. They can be part of a weight loss plan but should be included sparingly.
- It is important to read labels on packages. This way you will be aware of the fat content of foods that you purchase. Look at the two food labels above – by choosing the “light” tub variety of margarine you can save over 50% of the calories from fat and over 50% of the calories in place of stick margarine.
- Now let’s move to one of the most fun rooms in the house – the kitchen. Our chef has a few tips for you to help you make substitutions and to add flavor to your food. And really, who doesn’t love flavor?
- Save 5 grams of saturated fat per cup by using skim milk or calcium-fortified soy milk in place of whole milk. If you don’t like regular skim milk, you may want to give Skim Plus a try. It is as thick as whole milk and it contains more calcium. You can use it for cooking and baking. Try evaporated skim milk for puddings and sauces. MyPlate also recommends that people choose low and no fat options as often as possible when they’re picking out dairy products.
- Light margarine can be used anywhere except for cooking and baking. It makes an excellent spread. Experiment with different brands to find one you like. We have several pictured above. Take Control and Benecol are medicinal margarines that may help lower cholesterol as part of a healthy diet.
- In most cases you can cut the amount of oil by half. Who remembers what refined oil is? Measure oil – don’t pour freely. Spray cans can help you use less oil. The olive oil spray is nice for salads or making garlic toast too. Use broth for flavoring and sautéing. It is a delicious way to finishing vegetables or pasta.
- Skinless ground turkey breast is often best used in recipes with a liquid – it can be a little dry when just made into a patty and grilled. Read labels carefully – if ground turkey contains dark meat and/or skin it can often be as high in fat and saturated fat as ground beef.
- You have many choices in the market for egg whites. You can buy nonfat egg substitute or plain egg whites. You can also buy whole eggs and separate them. Egg yolks are high in cholesterol and fat. In fact, one yolk contains 59 calories and 5 g fat. Compare that to one white with16 calories and 0 fat
- Use extra sharp cheddar – it has a lot of flavor and a little bit goes a longer way. When using hard shredded cheeses such as mozzarella, jack or cheddar, use ¼ of the amount called for on the recipe. Try flavored fat free cream cheese -- it often has a more exciting taste profile.
- Another way to use less dressing is to dip your fork in the dressing.
- Cooked oatmeal or cream of wheat is an excellent choice for breakfast because the calorie density is much lower than for bagels, danish, croissants and even dry processed cereals. You can eat over 1 cup of cooked oatmeal with a half cup of blueberries, 1 banana, 1 glass of skim milk and one cup of coffee or tea for only 381 calories – hardly a skimpy breakfast!! Compare this with a McDonald’s Sausage Biscuit with egg. That clocks in at 490 calories!
- Compare the bowl of oatmeal on the left with the fast food items on the right. The oatmeal breakfast provides over one and a half pounds of food, but WAY fewer calories and fat!
- A healthy lunch can still incorporate relatively generous portions. In this example, you can eat a large 4-cup salad dressed with oil and vinegar (use 1 tsp of oil and as much vinegar as you like), PLUS a large 2 cup bowl of minestrone soup and 1 slice of 100% whole wheat toast. Enjoy diet soda or tea sweetened with non-nutritive sweetener. Remember, MyPlate insists that people should fill half their plates with fruits and veggies at each meal. Are you doing that?
- Here is a sample snack – 1 cup of light nonfat flavored yogurt with ½ cup of fruit and 1 tablespoon of fat-free whipped cream. Enjoy flavored herb tea and, if you sweeten it, use non-nutritive sweetener.
- Dinner is ready! In this example, you can enjoy 4 ounces of your favorite fish that baked with herbs, fresh lemon and paprika. Bake it in a dish with a little water so it stays moist. Also serve any nonstarchy vegetable with this meal. Here we’ve have chosen 2 cups of baby spinach.Remember to include grilled red potatoes with a little olive oil, onion and tomato paste. They are especially delicious when topped with chopped tomato. Try just drinking water with dinner.
- Dessert isn’t just for kids. This one is made with nonfat, light vanilla yogurt, a half slice banana, half cup fresh berries, sprinkles, 1/2 Tbsp chocolate chips and reduced-calorie chocolate syrup. It is topped with 1 tablespoon fat-free whipped cream.
- Speaker – see if they can guess the number of calories in the daily meal plan just shown.
- All of that food amounts to just 1700 calories!! This diet is high in fiber, low in fat and saturated fat and not too high in sodium. Sodium can be lowered by using a low-sodium soup – we used canned chicken minestrone in our example.
- Bell EA, Castellanos VH, Pelkman CL, et al. Energy density of foods affects energy intake in normal weight women. Am J Clin Nutr 1998;67:1332-9.
- The next few slides are very interesting and will help you better understand the concept of calorie density.
- Adding chocolate syrup to a glass of milk increases the calories from sugar. This lowers the percent of fat. But the bottom line is that you will now consume twice as many calories! Of course the best thing to do if you want chocolate milk is to use reduced calorie chocolate syrup and skim milk.
- The calorie density of fat-free cookies, cakes and salty snack foods is quite high (1200 to 1700 calories per pound) compared to a big salad containing a few sunflower seeds, a couple slices of avocado or a little olive oil (only 300 calories per pound but 50% calories from fat!) The salad is much higher in moisture and fiber Another discussion point here – if you look at the calorie density of the Entenmann’s® Fat-Free, Cholesterol-Free Fudge-Iced Chocolate cake – it is fat free but the calorie density is around 1108 calories per pound – a lot more than a salad that is only 300 calories per pound. Fat-free is not always calorie free – especially when an item is made primarily of white flour and sugar.
- Now let’s take an in-depth look at a dietician’s case study of a woman whose habits were undermining his weight-loss goals. FatSlurper presented to a registered dietitian (RD) complaining of recent weight gain, especially “around the middle.” Her medical history revealed Class I obesity, borderline high blood pressure, elevated fasting blood sugar, and recently diagnosed polycystic ovarian syndrome. Over the last year (after her wedding) she and her husband have been too busy to cook and have fallen into the habit of dining out often. FatSlurper was quick to qualify where they ate as “not fast food places or anything like that.” According to FatSlurper, she was not a snacker and only ate an occasional cookie in the afternoon. With no motivation to work out, FatSlurper was depressed about her weight, but felt helpless to control it.
- FatSlurper was clearly overeating, in terms of both fat and calories. By not consuming vegetables and fruit, her diet was devoid of fiber and antioxidants. She dined out for practically every meal. If she was going to continue eating out, FatSlurper had to revamp her food choices. Her lack of snacking was a concern (although she was clearly proud of it), because she needed to learn how to snack in a healthy manner. FatSlurper’s lack of activity was not helping her body burn many of the calories she consumed. In fact, as her body fat increased, her muscle mass decreased. In effect, her body fat (biologically inactive tissue) was greater than her muscle mass (biologically active tissue).
- FatSlurper should to focus on getting more vegetables, high fiber carbs, and lean protein (like chicken, fish, and tofu) when dining out. FatSlurper also needs to eat at least 2-3 snacks a day and aim for snacks with high dietary fiber and low fat content. The dietician informed her that her fiber needs are approximately 25-30 grams/day. FatSlurper needs to eat less, more frequently and not go longer than 4-5 hours without a meal. Generally, FatSlurper should eat less fat, especially saturated fat. She was advised to keep fat to ~ 25-30% of the total calories she consumes (50 g in an 1,800 calorie diet). She also has to aim for getting 10% or less of her total fat count from saturated fats and 20% from “good” fats, like olive oil, canola oil, almonds, and walnuts. FatSlurper needs to keep daily food logs to track her consumption of calories, fats and fiber. When you log your food intake daily, it can increase your awareness of portion sizes, quality of food intake, timing of meals/snacks, and hunger/fullness cues. That’s why FatSlurper needs to start a food log. The dietician informed FatSlurper about the Borg Scale for rating physical activity. She was advised to strive to go from 6 (which is no physical activity) to at least a 13 (somewhat hard). She had to start with about 30 minutes of activity (i.e., walking) most days per week, and lift weights too
- FatSlurper cut her fat intake significantly over the course of 9 months. She was conscious of what she was ordering at restaurants, making desserts and appetizers the exception, rather than the norm. She even lost 12% of her body weight. FatSlurper also started walking to and from work (about 2 miles each way) and lifting light weights when she got home from work. Finally, she and her husband started cooking at home about 3 nights per week.
- (Speaker – ask them some questions to review each section. For example…) Where are essential fatty acids found? How do you lower fat? (go easy on salad dressing, order baked instead of fried, make substitutions in cooking) Low-fat meals look skimpy? NOT – remember the sample meal contains over 6 pounds of food in 1700 calories. Calories count – not everything low in fat is low in calories when it contains sugar and white flour! FatSlurper learned a lot from visiting a dietician and keeping a food log. Would you do the same? Why or why not?
- Do you have any questions about cutting fat from your diet? Now’s the time to ask! Quote from Michael Hanson.
- Thanks for attending our show!