Diabetes Prevention Count Saturated Fat Intake to Minimize Cardiovascular Risk Month 1; Class 4
Jan 24, 2016
Diabetes Prevention Count Saturated Fat Intake to Minimize Cardiovascular Risk Month 1; Class 4
Risk Factors for Heart Disease and Stroke
Know Your Numbers
HDL “good” cholesterol
Minimum 40mg/dL; Better if over
60mg/dL
LDL “bad” cholesterol
Less than 100mg/dL is optimal; goal is set by other risk
factors
Triglycerides Less than 150mg/dL
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
Count grams 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 Fat3 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 Fat1 ounce slice cheese: 5 g Sat Fat
3 oz serving skinless white chicken: 1 g Sat Fat3 oz serving dark meat chicken: 2 g Sat Fat
3 oz lean pork: 4 g Sat Fat3 oz marbled steak or roast: 4 to 11 g Sat Fat
Hot dog: 5 to 11 g Sat FatDouble 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 Fat1 ounce slice cheese: 5 g Sat Fat
3 oz serving skinless white chicken: 1 g Sat Fat3 oz serving dark meat chicken: 2 g Sat Fat
3 oz lean pork: 4 g Sat Fat3 oz marbled steak or roast: 4 to 11 g Sat Fat
Hot dog: 5 to 11 g Sat FatDouble 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 FatSausage 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 g13.2 g
12 g
3.5 g
7 g18 g
0 g
21.6 g0 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
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 g13.2 g
4.4 g
5.1 g
1.0 g0 g
0 g
2.0 g22 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 FatKashi 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 g0 g0 g0 g0 g
0.6 g1.8 g
0 g0 g0 g
1.4 g0 g
1.8 g0 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 differentNutrients 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 foodGives you 18% of yourTotal fat recommendations
Recommended daily Amount for each nutrientFor two calorie levels. If you eat a 2,000 calorie Diet, you should be eatingLess than 65 grams of fatAnd 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
Poly
Sat
Tra
ns
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