Jayda Cooke and Laurie Terwilliger

Keene State Dietetic Internship

FATS

THE GOOD, THE BAD + THE YUMMY

RELATIONSHIP BETWEEN DIETARY FAT + DIABETES

• Significance of dietary fat in diabetic lifestyle

• Relationship between dietary fat and increased risk of chronic illness

TODAY’S DISCUSSION• The function and role of fat

• The differences between saturated fats + unsaturated fats

• Examples of healthy fats and unhealthy fats

• Using healthy fats in meal planning

THE IMPORTANCE OF FATS

Our body uses fats to:

•Provide energy

•Insulate our bodies

•Protect our organs

•Aid in vitamin absorption

HDL LDL

< 10% (2 tbsp. butter)

Higher in animal products

• Butter

• Lard

• Marbled meat

Tropical oils

SATURATED FATS

↓ LDL ↑ HDL

< 25% (4 tbsp. vegetable oil)

Sources

• Vegetable oils

• Nuts and seeds

• Fish

UNSATURATED FATS

Ω3s + Ω6sMonounsaturated Fats• Olive Oil

• Peanut Oil

• Nut Butters

• Avocado

Polyunsaturated Fats• Nuts

• Fish

• Flax Seed

• Canola Oil

GUESS THE COMPOSITION!Canola Oil

Olive Oil

Lard

ButterCoconut Oil

↓HDL ↑LDL

•Unsaturated Saturated

• Spreadable

• Increased Shelf Life

• Packaged / Processed Foods

TRANS FATS

• “Hydrogenated”

• “Partially Hydrogenated”

• “Shortening”

LABEL READING – FIND THE TRANS FATS!

FAD FATS- HOW TO BE A SAVVY CONSUMER

Natural

• Coconut

• Palm

• Avocado

FUNCTIONAL FOODS

Stanols and Sterols Omega-3’s

SATURATED FAT AND DIABETESWHAT YOU NEED TO KNOW

Saturated Fats

• ↑ Risk of CVD

• ↑ Risk of Metabolic

Syndrome

Fat + Glucose

• Effect on arteries

CALL TO ACTION-MAKE A HEALTHY SUBSTITUTION!

TWO TRUTHS + A LIE

1a. Saturated fat lowers your HDL and LDL

1b. Saturated fats raise your HDL and LDL

1c. Saturated fats increase the risk of

cardiovascular disease

TWO TRUTHS + A LIE

1a. Saturated fat lowers your HDL and LDL

1b. Saturated fats raise your HDL and LDL

1c. Saturated fats increase the risk of

cardiovascular disease

TWO TRUTHS + A LIE

2a. Fat is necessary for proper bone growth

2b. Our body makes hormones and vitamin D from

fat

2c. Fat insulates and protects our organs

TWO TRUTHS + A LIE

2a. Fat is necessary for proper bone growth

2b. Our body makes hormones and vitamin D from

fat

2c. Fat insulates and protects our organs

TWO TRUTHS + A LIE

3a. Saturated fats are oils at room temperature

3b. Unsaturated fats are oils at room temperature

3c. Olive oil, canola oil and peanut oil are

examples of unsaturated fats

TWO TRUTHS + A LIE

3a. Saturated fats are oils at room temperature

3b. Unsaturated fats are oils at room temperature

3c. Olive oil, canola oil and peanut oil are

examples of unsaturated fats

TWO TRUTHS + A LIE

4a. Substituting canola oil for butter when sautéing

vegetables reduces saturated fat.

4b. Substituting coconut oil for butter reduces

saturated fat.

4c. Reducing saturated fat to 10% of daily calories

will help lower the risk for heart disease.

TWO TRUTHS + A LIE

4a. Substituting canola oil for butter when sautéing

vegetables reduces saturated fat.

4b. Substituting coconut oil for butter reduces

saturated fat.

4c. Reducing saturated fat to 10% of daily calories

will help lower the risk for heart disease.

TWO TRUTHS + A LIE

5a. If an item says “No Trans Fats” on the front it

means it does not have any trans fats

5b. Hydrogenated, partially hydrogenated, and the

word shortening all indicate trans fats.

5b. Hydrogenated oils help lower the risk for heart

disease (or LDL cholesterol).

TWO TRUTHS + A LIE

5a. If an item says “No Trans Fats” on the front it

means it does not have any trans fats

5b. Hydrogenated, partially hydrogenated, and the

word shortening all indicate trans fats.

5b. Hydrogenated oils help lower the risk for heart

disease (or LDL cholesterol).

MAKING HEALTHY CHANGES

Questions?

RESOURCES• Byrd-Bredbenner, C., Beshgetoor, D., Moe, G., Berning, J. (2009). Wardlaw’s Perspectives

in Nutrition. (8th ed.) McGraw-Hill: NY, New York.

• Dietary Fat and Cholesterol. L. Bellows and R. Moore (11/12) Graduate student http://www.ext.colostate.edu/pubs/foodnut/09319.html. Accessed November 8, 2014

• Durand, F. (2014, April 1). Beyond Olive Oil & Vinegar: 10 More Ways to Make a Vinaigrette.

• Egg and Veggie Salad with Dill Green Goddess Dressing. (2012, July 1). Vegetarian Times, 34-34.

• Fats and Cholesterol: Out with the Bad, In with the Good. (2014) http://www.hsph.harvard.edu/nutritionsource/fats-full-story/. Accessed November 9, 2014.

• Food & Nutrition Magazine - November/December 2014. (2014, November 1). Retrieved November 5, 2014.