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 53-66 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 11-13 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
Margarine Spread, 48% fat, tub Margarine, 80% fat, stick Sat urated Omega-3 ty 1 T. 59 6.7 0.6 1.2 2.8 2.3 0 NA* 1 T. 100 11.3 2.1 2.1 3.4 5.4 0 NA* Butter, salted 1 T. 102 11.5 0.5 7.3 0.4 3.0 0 NA* Vegetable shortening 1 T. 113 12.8 1.7 3.2 3.6 5.3 0 NA* Canola oil 1 T. 124 14.0 0 1.0 3.9 8.9 0 NA* Coconut oil 1 T. 121 13.4 0 11.2 0.9 0.2 0 NA* Corn oil 1 T. 124 14.0 NA* 2.0 4.6 3.9 0 NA* Olive oil 1 T. 124 14.0 NA* 2.0 4.6 6.7 0 NA* Soybean oil 1 T. 120 13.6 0.1 2.1 7.9 3.1 0 NA* Ranch salad dressing 1 T. 64 6.7 0 1.0 3.9 1.4 0 0 Ranch salad dressing, fat-free Unsaturated s 1 T. 17 0.3 NA* 0.1 0.1 0.1 0 NA* Mayonnaise 1 T. 103 11.7 NA* 1.6 6.8 2.7 0 NA* Mayonnaise, low 1 T. 32 2.7 NA* 0.5 1.5 0.6 0 NA* sodium, low calorie or diet Mayonnaise, reduced 1 T. 54 6.0 0 0.8 0.6 4.4 0 NA* fat, with olive oil Prime rib 3 oz. 334 27.8 NA* 11.6 1.0 12.1 0 NA* Beef tenderloin roast, 3 oz. 292 22.7 N/A* 9.0 0.9 9.4 0.001 0.003 trimmed to 1/8 fat, prime, roasted Beef, rib eye steak, 3 oz. 215 17.0 1.1 7.4 0.8 7.9 0.010 NA* boneless Ground beef 3 oz. 230 15.2 1.0 5.9 0.4 7.1 0 NA* (70% lean) Ground beef 3 oz. 231 14.8 0.6 5.6 0.4 6.5 0 NA* (80% lean) Ground beef 3 oz. 196 10.2 0.3 4.0 0.4 4.3 0 NA* (90% lean) Beef hot dog 48 g 155 14.1 NA* 5.6 0.4 6.1 0 NA* Brat 3 oz. 240 19.6 NA* 7.3 1.8 8.8 0 NA* Ham 3 oz. 146 10.6 0.1 3.6 1.3 4.8 0 NA* Pork loin, separable 3 oz. 203 11.6 NA* 4.3 1.0 5.1 0 NA* lean and fat, cooked, braised Bacon, pork, cured, 2 slices 89 7.0 0 2.3 0.8 3.1 0 NA* baked Pepperoni, beef and pork 1 oz. 141 13.0 0.4 5.0 1.2 5.8 0 NA*
Saturat ed Unsaturated s Omega-3 ty Venison 3oz. 102 2.0 NA* 0.8 0.4 0.6 0 NA* White turkey, 3 oz. 108 1.8 0 0.5 0.5 0.5 0.003 NA* Dark turkey, 3 oz. 134 5.1 0.1 1.5 1.4 0.8 0.004 0.010 White chicken, 3 oz. 133 2.75 0 0.9 0.7 1.1 0.006 0.003 Dark chicken, 3 oz. 175 8.3 NA* 2.3 1.9 3.0 0.070 0.014 Dark chicken, roasted, 3 oz. 201 15.6 NA* 4.5 3.4 6.5 0.026 0.008 with skin White chicken, 3 oz. 188 9.2 NA* 2.6 2.0 3.6 0.024 0.008 roasted, with skin Egg, large, hard boiled 1 78 5.3 NA* 1.6 0.7 2.0 0.052 0.007 Haddock, baked 3 oz. 76 0.5 0 0.1 0.2 0.1 0.164 0.076 Salmon, Atlantic, 3 oz. 175 10.5 NA* 2.0 3.9 3.6 1.238 0.586 farmed Rainbow trout, farmed 3 oz. 143 6.3 NA* 1.4 1.5 2.0 0.408 0.171 Atlantic cod, baked 3 oz. 89 0.7 NA* 0.1 0.2 0.1 0.131 0.003 White tuna in water 3 oz. 109 2.5 NA* 0.7 0.9 0.7 0.535 0.198 Atlantic herring, 3 oz. 173 9.9 NA* 2.2 2.3 4.1 1.580 1.300 baked Tilapia, baked 3 oz. 108 2.2 NA* 0.8 0.5 0.8 0.113 0.004 Sardines in oil, with 3 oz. 177 9.7 NA* 1.3 4.4 3.3 0.758 0.705 bone Shrimp, baked or 3 oz. 84 0.2 0 0 0.1 0 0.013 NA* grilled Clams, cooked 3 oz. 73 1.0 0 0.2 0.2 0.1 NA* NA* Lobster, northern 3 oz. 76 0.7 0 0.2 0.3 0.2 0.113 0.170 Tofu, firm ½ cup 181 11 0 1.6 6.2 2.4 0 NA* Hummus 1/4 c. 109 5.3 NA* 0.7 1.3 2.3 0 NA* Soy milk, all flavors 1 cup 68 0.1 0 0 0.1 0 0 NA* Tempeh ½ cup 159 9.0 0 2.1 3.6 2.7 NA* NA* Veggie (soy) burger 1 patty 124 4.4 NA* 1.0 1.4 1.2 0 NA* Cottage cheese (1%) 1/2 c. 81 1.2 NA* 0.7 0 0.3 0 NA* Cottage cheese (2%) 1/2 c. 92 2.6 0 0.1 0.1 0.6 0 0.001 Cream cheese 1 oz. 84 8.1 NA* 5.1 0.3 2.3 0 NA* Mozzarella (part skim) 1 oz. 84 5.6 0.2 3.2 0.3 1.6 0 0.005 Feta cheese 1 oz. 75 6 NA* 4.2 0.2 1.3 0 NA* Swiss cheese 1 oz. 111 8.8 0.3 5.2 0.4 2.3 0 NA* Cheddar cheese 1 oz. 115 9.4 0.3 5.3 0.4 2.6 0.001 0.013 American cheese 1 oz. 68 4.0 NA* 2.5 0.1 1.2 0 NA* Blue cheese 1 oz. 100 8.2 NA* 5.3 0.2 2.2 0 NA* Brie cheese 1 oz. 95 7.9 NA* 4.9 0.2 2.3 0 NA* Colby cheese 1 oz. 112 9.1 NA* 5.7 0.3 2.6 0 NA*
Saturat ed Omega-3 ty Gouda cheese 1 oz. 101 7.8 NA* 5.0 0.2 2.2 0 NA* Parmesan cheese 1 oz. 119 7.9 0.2 4.4 0.4 2.0 0 NA* Provolone cheese 1 oz. 100 7.6 NA* 4.8 0.2 2.1 0 NA* Babybel, original** 1 wheel 70 6.0 0 4.0 NA* NA* NA* NA* The Laughing Cow, creamy original Swiss** Unsaturated s 1 wedge 50 4.0 0 2.5 NA* NA* NA* NA* The Laughing Cow, 1 wedge 35 1.5 0 1.0 NA* NA* NA* NA* creamy light Swiss** Culver s breaded 150 g 510 25 0.7 12 NA* NA* NA* NA* cheese curds** Whole milk (3.25%) 8 oz. 149 8.0 NA* 4.6 0.5 2.0 0 NA* 2% milk 8 oz. 138 4.9 NA* 3.0 0.2 1.4 0 NA* 1% milk 8 oz. 105 2.4 NA* 1.5 0.1 0.7 0 NA* -free milk (skim) 8 oz. 83 0.2 NA* 0.1 0 0.1 0 NA* Ice cream, vanilla 1 c. 273 14.5 NA* 9.0 0.6 3.9 0 0.002 Light ice cream, no 1 c. 230 10.1 NA* 5.5 1.0 2.5 0 0.001 sugar added Avocado 1/4 c. 58 5.4 0 0.8 0.7 3.6 0 NA* Green olives 12 olives 47 5.0 0 0.7 0.4 3.7 0 NA* English Walnuts 14 halves 185 18.5 NA* 1.7 13.3 2.5 0 NA* Peanuts, dry roasted 14 82 7.0 0 1.1 1.4 3.7 0 Peanut butter, smooth 1 T. 96 8.2 0 1.7 2.0 4.2 0 NA* Almonds, dry roasted 22 170 14.9 0 1.2 3.7 9.3 0 NA* Cashews, dry roasted ¼ cup 197 15.9 NA* 3.1 2.7 9.4 0 NA* Pecans, dry roasted 1 ounce 201 21.0 NA* 1.8 5.8 12.5 0 NA* Pistachios, 24 96 7.7 0 0.9 2.2 4.1 0 NA* dry roasted Coconut meat, dried 1 oz. 187 18.3 NA* 16.2 0.2 0.8 0 NA* Coconut cream, raw ½ cup 396 41.6 NA* 36.9 0.5 1.8 0 NA* Sunflower seed ¼ cup 204 18.0 NA* 1.6 8.1 6.5 0 0.006 Sesame seeds 2 T. 101 9.8 0 1.5 4.1 3.8 0 NA* Flax seeds, ground 2 T. 75 5.9 NA* 0.5 4.0 1.1 0 NA* *Data not available in USDA Nutrient Database **Data from manufacturer, not USDA Nutrient Database Sources: 1. s 101. American Heart Association- website: http://www.heart.org/heartorg/healthyliving/healthyeating/nutrition/s- 101_UCM_304494_Article.jsp#.V780qvkwgcg Updated: April 28, 2016. Accessed August 8, 2016. 2. USDA nutrient database website: https://ndb.nal.usda.gov/ndb/search Revised May, 2016, The national agricultural library
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 www.uwhealth.org/nutrition. Nutrition clinics for UW Hospital and Clinics (UWHC) and American Family Children s Hospital (AFCH) can be reached at: (608) 890-5500. Nutrition clinics for UW Medical Foundation (UWMF) can be reached at: (608) 287-2770. 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