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