Face the Facts About Fats

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Face the FactsAbout Fats
October 2008
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Outline

• Fats 101
• Saturated Fats
• Trans Fats
• Monounsaturated Fats
• Polyunsaturated Fats
• Additional Fats Facts
• Frequently Asked Questions
• Live Fat-Sensibly
• Face The Fats (AmericanHeart.org/FaceTheFats)

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Fats 101

• Fats are essential to give body energy and
  support cell growth.
• Fats help protect organs and keep body warm.
• Fats help body absorb some nutrients and produce
  important hormones.
• We definitely need fat but not as much as most
  people eat.
• 2006 AHA Diet and Lifestyle Recommendations
• Total fats 25-35 of daily calories
• For 2,000 calories, 500-700 calories (56-78 grams)

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Saturated Fats
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Trans Fats
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Monounsaturated Fats
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Polyunsaturated Fats
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Additional Fats Facts

• Industrially-produced or artificial trans fats
• Account for majority (80-85) of trans fats in
  foods
• Multi-purpose and in abundant supply, allowing
  longer shelf-life and desirable food taste and
  texture
• Use accelerated in the 1960 - 80s as food
  producers moved away from animal fats and
  tropical oils.
• Before 1990s, limited data on the health effects
  of trans fats
• Current consumption 2 of total calories due to
  substantial food reformulations in recent years

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Additional Fats Facts

• Natural trans fats
• Small (15-20 of total trans fats) amounts found
  in meat (e.g., beef and lamb) and dairy products
• May not have same bad effects on cholesterol
  levels as industrially-produced trans fats

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Additional Fats Facts

• Omega-3 fatty acids
• Type of polyunsaturated fats
• Essential fatty acids your body needs but does
  not make. Humans must eat them through food.
• Main food sources are salmon, sardines, mackerel,
  or shellfish. 
• Omega-3 fatty acids benefit the heart of healthy
  people, and those at high risk for  or who
  already have  cardiovascular disease.
• The American Heart Association recommends that
  people eat fish at least twice a week. 

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Additional Fats Facts

• Omega-6 fatty acids
• Type of polyunsaturated fats
• The other group of essential fats your body needs
  but does not make. 
• Main food sources are some vegetable oils
  (soybean, safflower, or corn oils), nuts and
  seeds. 
• ? consumption of omega-6 fatty acids in place of
  saturated fats and trans fats associated with ?
  risk of coronary heart disease

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Additional Fats Facts

• 9 calories per gram for all fats
• Good and Bad
• Compared to 4 calories per gram for protein and
  carbohydrate
• Single tablespoon of any oil 120 calories
• Control total calories (regardless of source) to
  manage weight.

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Frequently Asked Questions
Does eating good fats instead of bad fats
help me lose weight? No, all fats are equally
high in calories. Regardless of the source, if
you eat more calories than you need, you will
gain weight. Replace the bad fats (saturated
and trans fats) with the better fats
(monounsaturated and polyunsaturated fats) to
reduce your risk of heart disease.
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Frequently Asked Questions
Are all fats labeled trans fat-free or zero
trans fat good for me? Not necessarily. Foods
labeled trans fat-free may still be high in
saturated fats and/or low in nutrients. Consider
sweets, fatty and salty foods as treats you eat
only once in a while instead of often. Remember
to check the fat content so you can stay within
our recommendations for total, saturated and
trans fats.
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Live-Fat Sensibly Trans Fat on Label

• FDA Labeling Requirement - Effective January
  2006, food companies required to list trans fat
  content separately on the Nutrition Facts Panel
  of all packages goods
• Can round down to 0g if less than 0.5g per serving

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Live Fat-Sensibly Reading Label
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Live Fat-Sensibly Sample Tips
Choose soft margarines that contain 0 grams
trans fat instead of buying butter.  (These
margarines usually come in tubs.)

• Stir-frying.  Use a wok to cook vegetables,
  poultry or seafood in vegetable stock, wine or a
  small amount of oil. 
• Grilling and broiling.  Use a rack so the fat
  drips away from the food.
• Sautéing.  Use a nonstick vegetable spray to
  brown or sauté foods or, as an alternative, use
  a small amount of broth or wine, or a tiny bit of
  vegetable oil.

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AHA launched in 2007 the Face the Fats
national consumer education campaign.
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AmericanHeart.org/FaceTheFats
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AmericanHeart.org/FaceTheFats
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Live Fat-Sensibly
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My Fats Translator Sample Input (1)
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My Fats Translator Sample Output (1a)
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My Fats Translator Sample Output (1b)

• Four scenarios Cookouts, Fast Food, Beginnings
  Basic Substitutions
• Four food types for each scenario and Base,
  Better, Best choices

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My Fats Translator Sample Output (1c)

• Four scenarios Cookouts, Fast Food, Beginnings
  Basic Substitutions
• Four food types for each scenario and Base,
  Better, Best choices

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My Fats Translator Sample Input (2)
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My Fats Translator Sample Output (2a)
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My Fats Translator Sample Output (2b)
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My Fats Translator Sample Output (2c)

• Four scenarios Cookouts, Fast Food, Beginnings
  Basic Substitutions
• Four food types for each scenario and Base,
  Better, Best choices

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Meet the Fats
The Bad Fats Brothers - Sat and Trans The
Better Fats Sisters- Mon and Poly
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The Bad Fats Brothers
The Bad Fats Brothers
Download
Click above for Webisode after download
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The Better Fats Sisters
Download
Click above for Webisode after download
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Resources

• Fats 101
• Take our crash course on fats, easy to read and
  all in one place.
• http//facethefats.org/presenter.jhtml?identifier
  3045789
• Frequently Asked Questions
• http//facethefats.org/presenter.jhtml?identifier
  3046155
• My Fats Translator
• Translates calorie fat recommendations into
  personal daily limits, plus base, better and
  best food scenarios
• http//www.myfatstranslator.com/
• Live Fat-Sensibly
• Learn how to be sensible about fats whether
  snacking, cooking or eating out.
• http//facethefats.org/presenter.jhtml?identifier
  3049042
• Face the Fats Recipes
• Enjoy these heart-healthy recipes created by Chef
  Alton Brown and others.
• http//facethefats.org/presenter.jhtml?identifier
  3056412
• Meet the Fats
• Check out the Bad Fats Brothers and the Better
  Fats Sisters in action.
• http//facethefats.org/presenter.jhtml?identifier
  3055397
• Downloadable Face the Fats Pocket Guide
• http//facethefats.org/presenter.jhtml?identifier
  3047335