Diabetes Prevention

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Diabetes Prevention

• Count Saturated Fat Intake to Minimize
  Cardiovascular Risk
• Month 1 Class 4

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Risk Factors for Heart Disease and Stroke
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Know Your Numbers
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Saturated Fat and Cholesterol

• Meat and full fat dairy contain saturated fat
• Cholesterol only comes from animal sources
• No plant food contains cholesterol

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To Reduce LDL Bad CholesterolFocus on
Saturated Fat
Count grams of Saturated fat. heart disease 6
Counting Saturated Fats
(Sat fat per serving) (Servings) Grams of Sat
Fat
3 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 Fat 1 ounce slice cheese
5 g Sat Fat 3 oz serving skinless white chicken
1 g Sat Fat 3 oz serving dark meat chicken 2
g Sat Fat 3 oz lean pork 4 g Sat Fat 3 oz
marbled steak or roast 4 to 11 g Sat Fat Hot
dog 5 to 11 g Sat Fat Double quarter pound
cheeseburger 20g Sat Fat
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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

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Counting Grams of Saturated Fat
8 g
3 g
13.2 g
12 g
3.5 g
7 g
18 g
0 g
140.3g
21.6 g
0 g
10 g
44 g
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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

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Counting Grams of Saturated Fat
0 g
7.2 g
13.2 g
4.4 g
5.1 g
1.0 g
0 g
0 g
41.7g
2.0 g
22 g
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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

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Counting Grams of Saturated Fat
0 g
0 g
0 g
0 g
0 g
0.6 g
1.8 g
0 g
5.6 g
0 g
0 g
1.4 g
0 g
1.8 g
0 g
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Total Fat Percent Goal Individualized25-40 of
Total Calories

• Saturated BAD AVOID
• Animal fats (butter, lard, bacon grease)
• Tropical oils (lard palm coconut)
• Transvery BAD-AVOID
• Hydrogenated or partially hydrogenated oils
• Polyunsaturated10 ESSENTIAL
• Omega-3 fatty acids (fish oils) liberal amounts
• Many vegetable oils (corn, soybean, safflower)
• Monounsaturated1220liberal AMOUNTS
• Healthier oils (olive, peanut, and canola)

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Nutrition Facts
Serving Size
Number of servings
This section shows Amounts for
different Nutrients 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 food Gives you 18 of your Total
fat recommendations
Recommended daily Amount for each nutrient For
two calorie levels. If you eat a 2,000 calorie
Diet, you should be eating Less than 65 grams of
fat And less than 20 grams of Saturated fat.
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Trans Fatty Acids

• Study found
• 1/3 of trans fat comes from margarine
• 2/3 comes from commercial baked goods and fried
  food

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Omega 3 Fatty fish 2 times a week Omega 6
controversial, watch the science develop, minimal
amount
Poly
Make this the main fat in you diet. Use olive
oil, canola peanut oil for cooking.
Mono
Count grams of Saturated fat. heart disease
Sat
Check food labels for hydrogenated oils and keep
to a minimum. Avoid Fast Foods
Trans
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