CME Module III: Fats Introduction Our thoughts on fats (a.k.a. triglycerides or lipids) have gone through many changes over the years. Not long ago, all fat was considered bad, and people were discouraged people to avoid all types. However, as research continued and our knowledge grew, we realized that not all fat is bad. Not only do our bodies need fat to absorb fat-soluble vitamins (Vitamins A, D, E, and K), but fat also contributes to a feeling of satiety. We also must eat fat to obtain essential fatty acids. Essential Fatty Acids (EFAs) are necessary for body function, but cannot be produced by the body. Therefore, they must be ingested (anything essential follows these same terms). There are two EFAs in the diet: α-linolenic acid (omega-3) and Linoleic acid (omega-6). EFAs are a form of unsaturated fat, generally known as good fat. Unsaturated fats have positive effects on the body, lowering Low-Denisity Lipoprotein (LDL) levels (bad cholesterol), and increasing High-Density Lipoprotein (HDL) levels (good cholesterol). Unsaturated fats generally come from plant sources, while saturated fats tend to come from animal sources (including dairy). Fat is divided into 2 main types: saturated and un-saturated. Unsaturated includes monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs), omega-3 and omega-6. Fat Classification Unsaturated Saturated Mono Poly Omega 3 Omega 6 A good rule of thumb: unsaturated fats are liquid at room temperature (i.e. vegetable oils), while saturated fats are solid (butter, margarine, bacon and animal fat).
CME Module III: Fats 2 Good sources of MUFAs include: Olive oil Peanut oil Safflower Oil Sesame Oil Avocados Peanut Butter Tahini Almonds Cashews Pecans Olives Sunflower Seeds Flax Seeds Poly-unsaturated fats include omega-3 and omega-6 fatty acids. α-linolenic acid is an omega- 3 fatty acid and is important so the body can make eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3s are imperative for normal growth and development in children and brain and eye development in general. They may also be important in prevention of atherosclerosis and heart disease. The best source for omega-3s in terms of amount and absorption is seafood, particularly oily fish like tuna mackerel salmon Omega-3s (α-linolenic) can also be found in plant sources, although the bioavailability of such is not as great as seafood. Plant sources include: Soybeans and soy products Walnuts Flax seeds and oil Wheat germ Pumpkin Seeds Omega-6 fatty acids (Linoleic acid) is needed to regulate blood pressure, for blood clot formation and immune response to injury among other needs. Some sources include: Sunflower seeds & oil Almonds Sesame seeds & oil Avocado However, it is important to note that too much omega-6 consumption or an uneven ratio of omega-6 to omega-3 fatty acids, has actually been show to be detrimental to health, leading to ill effects such as cardiovascular disease, cancer, inflammation and autoimmune diseases. Unfortunately, the Western diet tends to be much higher in omega-6 over omega-3 fatty acids (more than 10:1, respectively). Contrary to the effects of unsaturated fats, saturated fats have many detrimental effects on overall health, especially in relation to heart health. High intakes of saturated fat are clearly correlated with clogging arteries and often lead to heart attacks and strokes. They also raise LDL levels ( bad cholesterol). PUFA Trans-fats are a by-product of hydrogenation (turning an unsaturated, liquid fat into a saturated, solid fat). These are even worse for health than saturated fats; they not only raise LDL levels ( bad cholesterol), but reduce LDL levels (good cholesterol).
CME Module III: Fats 3 Fats in cooking: In cooking and eating, fat plays valuable functions. It: Contributes to mouthfeel Retains moisture Aids in browning proteins (known as malliard browning) Prevents sticking Promotes even cooking Separates starch The goal in cooking is to limit the amount of saturated fats. This can be done by: 1. Changing cooking techniques (i.e. baking instead of frying) 2. Changing ingredients: reduce, remove, replace When reducing, removing or replacing fat in cooking, it s important to take into account the function of fat in the recipe to modify for it. Fortunately, it s easy to mimic fat with healthier options. Generally, these fat replacers can be replaced at a ratio of 1 to 1. Keep in mind that because of the fats' functions, especially in baking, and associated flavor, it may be advised to only substitute a portion of it rather than all of it. Fat Replacers Ripe Bananas Applesauce Legumes Prune or Raisin Paste Avocado Olive or Vegetable Oil Liquids & Condiments (i.e. tomato paste) Can Replace Fat in Baked Goods, desserts Baked goods, desserts Baked goods, desserts, dressings, sauces, spreads Baked goods, desserts (esp chocolate), meats (ground) Desserts, mayonnaise, dressings Baked Goods,Desserts, entrees (i.e. reduced fat meats) Reduced Fat Meats Textural Properties of Food: It s not only important to take taste and visual appeal of dishes into account, but also the textural properties. A proper balance of smooth and crunch is appreciated in most dishes. Besides being careful not to overcook vegetables and grains, adding grains, legumes, nuts, fruits, and seeds to foods are a great opportunity to add texture as well as fiber and nutrients. Consider adding items such as these to side dishes: Nuts, wild rice or other grains to rice dishes Nuts to vegetable dishes (i.e. zucchini with pine nuts) Nuts and seeds on salads Some other tips to increase vegetable, fruit, legume, and whole grain consumption (and add texture and eye appeal: Add fruits and vegetables to a variety of dishes, i.e. omelets, sandwiches, cereals/oatmeal, pastas, casseroles, etc. Concentrate on increasing fruits, vegetables and whole grains that you enjoy first. Easy firsts are pasta and ricef
CME Module III: Fats 4 Increase whole grains in increments and realize there is a time and place for everything. Example: Building a better sandwich A good sandwich can be a prime example of a dish balanced in carbohydrates and proteins in which one can easily increase consumption of legumes and vegetables (or fruit) and replace saturated fats with unsaturated fats. Sandwich Components Protein- meat (<2 oz), egg, legumes (hummus, white beans), cheese (1 oz) Spread (for moisture)- hummus, vinaigrette, avocado, pesto, roasted garlic, etc Base (watch calories, fat and serving size!)- bread, wrap, veggies (cucumber) Fillers- lettuce, greens, cucumber, carrot, peppers, onions, tomato, grilled/roasted veggies, sliced apples or pears Weekly Menu Planning One of the most effective strategies to manage caloric intake is to take control of what one is eating. This can best be achieved by preparing food at home rather than eating out, and planning weekly to do so. Picking a day and time to sit down and plan a menu and shopping list on a weekly basis is an important first step. This avoids the last minute scramble of What s for dinner? or resorting to fast and processed foods due to lack of time (and preparation). By planning ahead, it s easy to spot the nights where dinner might have to be prepared in advance due to time restraints. Alternatively, if one might choose to eat prepared or frozen foods, the best choice can be made in advance. Besides the benefits of calorie and quality meal control, planning meals ahead also saves significant money and makes meal planning more efficient through crossutilization of ingredients and leftovers. Shopping Tips 1) Beforehand: a. Create a list by section b. Look at circulars and sales c. Eat a healthy snack! 2) At the store: a. Don t shop hungry! b. Stick to the list c. Shop the perimeters of store: this is where you ll find the least processed and healthiest foods d. Spend the most time in produce section (most of your cart should be fresh produce) e. Once you find a brand, stick with it f. Buy in bulk if possible (the more you buy, the more money you save) g. Choose least-processed foods such as whole grains and 100% juice; the less ingredients the better (shoot for under 5) h. Don t fall for marketing gimmicks, and don t waste your time on coupons
CME Module III: Fats 5 At the end of a shopping trip, look at your cart. What does it look like? Aim for your cart to contain MOSTLY fresh produce, whole grains, and lean proteins, with some pantry staples. You may also have a few frozen fruits and vegetables. You should have very little junk food, soft drinks, juices, and processed foods. A Healthy Pantry A well-stocked pantry can mean the difference between preparing a healthy dinner at home with limited fresh ingredients and having an expensive and unhealthy night of eating out. With certain ingredients on hand, a meal can be made even on those days when the refrigerator seems rather empty. Here are some important healthy pantry staples to always keep on hand. Buy these in bulk and on sale to save money if possible: Lean Proteins- such as canned tuna, canned and dried beans, lentils Whole Grains- brown rice, whole wheat flour, cornmeal, quinoa, whole grain pasta, oats Nuts & Nut Butters-walnuts, peanuts, no sugar-added peanut butter, almonds, etc (low or no salt added) Canned Tomato Products- diced, puree, paste, sauce, etc. (low or no salt added) Vinegars- such as red wine, cider, rice, sherry, etc. Olive and Vegetable-based Oils- olive, blended olive, vegetable, canola, etc. Other Things to Keep on Hand Frozen Fruits & Vegetables Fresh and/or Dried Herbs & Spices Citrus