Get off the SoFAS! Solid Fats and Added Sugars Sponsored by: USDA through the Supplemental Nutrition Assistance Program, the School District of Philadelphia and the Department of NutritionSciences, Drexel University
2015-2020 Dietary Guidelines for Americans The Dietary Guidelines for Americans recommend reducing SoFAS in your diet: - Limit Added Sugars to less than 10% of total calories daily - Limit Saturated Fats to less than 10% of total calories daily - Solid fats and added sugars (SoFAS) contribute to an average of 35% of daily calories (almost 800 calories!)
What Is Solid Fat? Fats that are solid at room temperature Includes both saturated and trans fats Saturated fats are found in animal products (butter, cheese, milk, meat) and some plants (coconut and palm oil) Trans fats are often found in pre-packaged snacks, baked goods and fried foods (margarine, cookies, cakes)
Why Eat Less Solid Fat? Solid fats tend to raise bad (LDL) cholesterol levels in the blood This increases the risk for heart disease To lower risk, cut back on foods containing solid fats Excess calories can contribute to weight gain and increase risk of chronic health problems
Where Are Solid Fats Found? Common solid fats include: Butter Milk fat Beef fat (tallow, suet) Chicken fat Cream Pork fat (lard) Stick margarine Shortening Hydrogenated and partially hydrogenated oils Coconut oil Palm and palm kernel oils
Top 10 Sources of Solid Fat in the U.S. Type of Food Grain-based desserts 10.8% Pizza 9.1% Regular cheese 7.6% Sausage, hot dogs, bacon, ribs 7.1% Fried white potatoes 4.8% Dairy desserts (like ice cream) 4.7% Tortillas, burritos, tacos 4.6% Chicken and chicken mixed dishes 4.1% Pasta and pasta dishes 3.9% Whole milk 3.9% Percent Contribution to Total Solid Fat
How Much Solid Fat Should I Have? Dietary Guidelines: Limit saturated fat to less than 10% of calories This would mean less than 200 calories /day from saturated fat for a 2,000 calorie diet (200 calories = 22 grams of fat) Keep trans fat consumption as low as possible Type of Food Solid fat in grams (g) Calories from solid fat Whole milk (1 cup) 5 g 45 calories Cheddar Cheese ( 1½ oz) 14 g 125 calories Ice cream (1 cup) 14 g 125 calories Bacon (2 slices) 6 g 55 calories Hamburger (3 oz) 14 g 125 calories Biscuit (1 small) 6 g 55 calories
Identifying Solid Fat on the Food Label Look for the words Saturated Fat and Trans Fat under Total Fat Look at the ingredient list Examples of Solid Fats That Can Be Listed as an Ingredient Beef fat Butter Chicken fat Coconut oil Cream Hydrogenated oils Palm kernel oil Partially hydrogenated oils Pork fat (lard) Shortening Stick Margarine
Make the Changes! Choose lean meats and poultry Trim visible fat from meat and remove skin from poultry Cook with small amounts of vegetable oil instead of butter, lard, or margarine Switch from whole milk to low-fat or skim Try grilling, broiling, poaching, or roasting instead of frying Try peanut butter on toast instead of butter Eat fewer baked goods made with stick margarine or shortening. Look for trans fat on the label!
What Are Added Sugars? Sugars added to foods and drinks as they are processed or prepared. Natural sugars in fruits, vegetables, and milk are not added sugars. Added sugars add calories without nutritional value.
Why Should We Eat Less Added Sugar? Could miss out on important nutrients Help maintain healthy weight Prevent cavities
Top 10 Sources of Added Sugars in the U.S. Type of Food Soda, energy drinks, sports drinks 35.7% Grain-based desserts (like cookies or cake) 12.9% Fruit drinks (like fruit punch) 10.5% Dairy desserts (like ice cream) 6.5% Candy 6.1% Ready-to-eat cereals 3.8% Sugars and honey 3.5% Tea 3.5% Yeast breads (like cinnamon rolls) 2.1% All other food categories 15.4% Percent Contribution to Added Sugars
Sugar Is Not Just Sugar! Examples of Added Sugars That Can Be Listed as an Ingredient Anydrous dextrose Lactose Brown sugar Malt syrup Confectioner s powdered sugar Maltose Corn syrup Maple syrup Corn syrup solids Molasses Dextrin Nectars (e.g. peach nectar, pear nectar) Fructose Pancake syrup High-fructose corn syrup Sucrose Honey Sugar Invert sugar White granulated sugar
How Can We Eat Less Added Sugar?
What Do Solid Fats and Added Sugars Have in Common? SoFAS are energy dense (high in calories) and can contribute to lots of empty calories SoFAS often do not contain many important nutrients like vitamins, minerals, or dietary fiber Many foods have solid fats and added sugars! What are some examples?
Get off the SoFAS! SoFAS provide Americans with many calories and not enough important nutrients The more calories that come from SoFAS, the more difficult it becomes to get essential nutrients while staying within our calorie budget For most people, no more than about 5-15% of calories from SoFAS can fit into USDA recommendations