Facing the Fats. The Good The Bad The Ugly Mono & Polyunsaturated Fats Properties Liquid at room temp Solid at room temp Solid at room temp Source
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- Candice McCoy
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1 Facing the s s are essential nutrients your body needs. There are 4 major types of dietary fats: saturated, trans, monounsaturated, and polyunsaturated. They have properties. Different fats have different effects on blood cholesterol levels. We like to think of fats in 3 categories: The Good The Bad The Ugly Mono & Polyunsaturated s Saturated s s Properties Liquid at room temp Solid at room temp Solid at room temp Source Vegetable oils Nuts Meats Dairy Processed foods Seeds and fatty fish Tropical oils Examples Sources of Mono: Canola, olive, and safflower oil Peanuts & peanut butter Sesame Effects on cholesterol Sources of Poly (Omega- 3): Soybean, corn, & sunflower oils ty fish like salmon, mackerel, herring & trout Walnuts, sunflower seeds, tofu, soybeans LDL-C risk of heart disease & stroke Provides essential fats Recommended amounts for a healthy diet: In a 2000 kcal diet 24 30% of total calories or grams a day ty beef, lamb, pork, poultry skin, tallow (beef fat), lard Butter & cream Cheese Tropical oils such as coconut, palm kernel and palm oils Baked goods & pastries Fried foods LDL-C risk of heart disease &stroke 5-6% of total calories or grams/day Donuts, cakes, pie crusts, biscuits Frozen pizzas, Cookies, some crackers Stick margarine Shortening Store-bought frosting LDL-C HDL-C risk of heart disease, stroke, & type II diabetes As low as possible or 0-1 grams/day Avoid foods that contain partially hydrogenated oils or hydrogenated oils
2 Margarine Spread, 48% fat, tub Margarine, 80% fat, stick Sat urated Omega-3 ty 1 T NA* 1 T NA* Butter, salted 1 T NA* Vegetable shortening 1 T NA* Canola oil 1 T NA* Coconut oil 1 T NA* Corn oil 1 T NA* NA* Olive oil 1 T NA* NA* Soybean oil 1 T NA* Ranch salad dressing 1 T Ranch salad dressing, fat-free Unsaturated s 1 T NA* NA* Mayonnaise 1 T NA* NA* Mayonnaise, low 1 T NA* NA* sodium, low calorie or diet Mayonnaise, reduced 1 T NA* fat, with olive oil Prime rib 3 oz NA* NA* Beef tenderloin roast, 3 oz N/A* trimmed to 1/8 fat, prime, roasted Beef, rib eye steak, 3 oz NA* boneless Ground beef 3 oz NA* (70% lean) Ground beef 3 oz NA* (80% lean) Ground beef 3 oz NA* (90% lean) Beef hot dog 48 g NA* NA* Brat 3 oz NA* NA* Ham 3 oz NA* Pork loin, separable 3 oz NA* NA* lean and fat, cooked, braised Bacon, pork, cured, 2 slices NA* baked Pepperoni, beef and pork 1 oz NA*
3 Saturat ed Unsaturated s Omega-3 ty Venison 3oz NA* NA* White turkey, 3 oz NA* Dark turkey, 3 oz White chicken, 3 oz Dark chicken, 3 oz NA* Dark chicken, roasted, 3 oz NA* with skin White chicken, 3 oz NA* roasted, with skin Egg, large, hard boiled NA* Haddock, baked 3 oz Salmon, Atlantic, 3 oz NA* farmed Rainbow trout, farmed 3 oz NA* Atlantic cod, baked 3 oz NA* White tuna in water 3 oz NA* Atlantic herring, 3 oz NA* baked Tilapia, baked 3 oz NA* Sardines in oil, with 3 oz NA* bone Shrimp, baked or 3 oz NA* grilled Clams, cooked 3 oz NA* NA* Lobster, northern 3 oz Tofu, firm ½ cup NA* Hummus 1/4 c NA* NA* Soy milk, all flavors 1 cup NA* Tempeh ½ cup NA* NA* Veggie (soy) burger 1 patty NA* NA* Cottage cheese (1%) 1/2 c NA* NA* Cottage cheese (2%) 1/2 c Cream cheese 1 oz NA* NA* Mozzarella (part skim) 1 oz Feta cheese 1 oz NA* NA* Swiss cheese 1 oz NA* Cheddar cheese 1 oz American cheese 1 oz NA* NA* Blue cheese 1 oz NA* NA* Brie cheese 1 oz NA* NA* Colby cheese 1 oz NA* NA*
4 Saturat ed Omega-3 ty Gouda cheese 1 oz NA* NA* Parmesan cheese 1 oz NA* Provolone cheese 1 oz NA* NA* Babybel, original** 1 wheel NA* NA* NA* NA* The Laughing Cow, creamy original Swiss** Unsaturated s 1 wedge NA* NA* NA* NA* The Laughing Cow, 1 wedge NA* NA* NA* NA* creamy light Swiss** Culver s breaded 150 g NA* NA* NA* NA* cheese curds** Whole milk (3.25%) 8 oz NA* NA* 2% milk 8 oz NA* NA* 1% milk 8 oz NA* NA* -free milk (skim) 8 oz NA* NA* Ice cream, vanilla 1 c NA* Light ice cream, no 1 c NA* sugar added Avocado 1/4 c NA* Green olives 12 olives NA* English Walnuts 14 halves NA* NA* Peanuts, dry roasted Peanut butter, smooth 1 T NA* Almonds, dry roasted NA* Cashews, dry roasted ¼ cup NA* NA* Pecans, dry roasted 1 ounce NA* NA* Pistachios, NA* dry roasted Coconut meat, dried 1 oz NA* NA* Coconut cream, raw ½ cup NA* NA* Sunflower seed ¼ cup NA* Sesame seeds 2 T NA* Flax seeds, ground 2 T NA* NA* *Data not available in USDA Nutrient Database **Data from manufacturer, not USDA Nutrient Database Sources: 1. s 101. American Heart Association- website: 101_UCM_304494_Article.jsp#.V780qvkwgcg Updated: April 28, Accessed August 8, USDA nutrient database website: Revised May, 2016, The national agricultural library
5 Teach Back 1. What is the most important thing you learned from this handout? 2. What changes will you make in your diet/lifestyle, based on what you learned today? If you are a UW Health patient and have more questions please contact UW Health at one of the phone numbers listed below. You can also visit our website at Nutrition clinics for UW Hospital and Clinics (UWHC) and American Family Children s Hospital (AFCH) can be reached at: (608) Nutrition clinics for UW Medical Foundation (UWMF) can be reached at: (608) Your health care team may have given you this information as part of your care. If so, please use it and call if you have any questions. If this information was not given to you as part of your care, please check with your doctor. This is not medical advice. This is not to be used for diagnosis or treatment of any medical condition. Because each person s health needs are different, you should talk with your doctor or others on your health care team when using this information. If you have an emergency, please call 911. Copyright 5/2017 University of Wisconsin Hospitals and Clinics Authority. All rights reserved. Produced by the Clinical Nutrition Services Department and the Department of Nursing. HF#238
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