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How To Eat Better With Less Fat, Sodium and Sugar. Easter H. Tucker, Associate Professor-Family and Consumer Sciences Specialist Teresa Henson, Family and Sciences Technician. Objectives. Participants will: Learn general information about fats, sodium and sugars.

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how to eat better with less fat sodium and sugar

How To Eat Better With Less Fat, Sodium and Sugar

Easter H. Tucker, Associate Professor-Family and Consumer Sciences Specialist

Teresa Henson, Family and Sciences Technician

objectives
Objectives
  • Participants will:
    • Learn general information about fats, sodium and sugars.
    • Learn about different sugar substitutes.
    • Learn how to decrease their fat, sodium and sugar intake.
what are fats
What Are Fats?
  • Fats:
    • Source of food energy (calories).
    • Provide flavor and richness.
    • Improve texture and tenderness in baked goods.
types of fats
Types of Fats:
  • Saturated fatty acids:
    • Ex: butter, cheese, whole milk, poultry, chocolate, coconut, and solid shortenings.
  • Monounsaturated fatty acids:
    • Ex: Olive oil, canola oil, margarines, and vegetable shortenings.
  • Polyunsaturated fatty acids:
    • Ex: liquid vegetable oils (safflower, sunflower, corn, cottonseed, and soybean) and salad dressings.
  • Trans fatty acids:
    • Vegetable oil is hydrogenated to form margarine or shortening.
fats health factors
Fats & Health Factors
  • Saturated and trans fats increase the risk of:
      • Coronary artery disease (heart attack or stroke may occur).
      • Blood cholesterol levels.
  • Polyunsaturated fats can:
      • Lower your blood cholesterol levels
      • Ask participants to share heart smart ingredient substitutions they have tried and discuss some examples on Handout 1.
activity

ACTIVITY

WHERE’S THE FAT ?

what are salts sodium
What Are Salts (Sodium)?
  • Sodium is a mineral that is necessary for good health and is present in most foods you eat and drink.
  • Sodium is part of salt.
  • Sodium provides the following:
    • Flavor
    • Preservative (meats & vegetables)
    • Control the action of yeast
high sodium foods
High Sodium Foods
  • Foods higher in salt include:
      • Cured and processed meats
      • Bologna
      • Sausage and Ham
      • Canned vegetables
      • Some cheese
  • Sodium is found in most seasonings:
      • Garlic salt
      • Onion salt
      • Soy sauce
sodium health factors
Sodium & Health Factors
  • Sodium:
      • Regulates body fluids.
      • Maintain normal blood volume.
      • Conducts the normal function for nerves and muscles.
  • Extra fluid build up from sodium may cause:
      • Increase work of the heart and kidneys.
      • Increase blood pressure in certain people.
        • Discuss salt substitutes or herbs and spices in place of salt with participants. Discuss salt substitutes on Handout 2.
what are sugars
What Are Sugars?
  • Sugars are
    • Known as carbohydrate with a sweet taste.
    • A quick and easy fuel for the body to use.
  • Forms of Sugars:
    • White sugar
    • Brown sugar
    • Honey
    • Corn syrup
    • Molasses
    • Maple syrup
sugars
Sugars
  • Sugar provides or acts as the following:
      • Flavor and volume
      • Texture
      • Tenderness and browning in baked goods
      • A preservative in jams, jellies and pickles
      • Food for yeast
  • Sugar occurs naturally in:
      • Breads
      • Cereals
      • Fruits
      • Grains
      • Milk
      • Vegetables
sugar health factors
Sugar & Health Factors
  • Sugars have been blamed for the following:
      • Obesity
      • Diabetes
      • Heart Disease
      • Hyperactivity in children
  • Scientific studies do not show a direct link between sugars and these conditions, except tooth decay.
  • Weight gain is one result from eating foods with added sugar.
    • After conducting Activity 2, discuss Handout 3.
activity17

ACTIVITY

THINK WHAT YOU DRINK

what about sugar substitutes non caloric sweeteners
What About Sugar Substitutes: Non-Caloric Sweeteners?
  • FDA has approved four non-caloric sweeteners:
        • Acesulfame-K
        • Aspartame
        • Saccharin
        • Sucralose
    • Three non-caloric sweeteners are awaiting FDA approval:
        • Cyclamate
        • Alitame
        • Neotame
non caloric sweeteners
Non-Caloric Sweeteners
  • Acesulfame-K
      • 200x’s sweeter than sugar.
      • Stable and does not break down in cooking.
      • Common brand name is Sunette.
  • Aspartame
      • 180x’s sweeter than sugar.
      • Two amino acids
        • Phenylalanine
        • Aspartic Acid
      • Excellent sweetener (no aftertaste).
      • Persons with PKU (phenylketonuria) should avoid its use.
      • Common band names are Nutra-Sweet and Equal
    • Note: PKU- is an inherited disorder caused by lack or deficiency of the enzyme that converts phenylalanine to tyrosine.
non caloric sweeteners20
Non-Caloric Sweeteners
  • Saccharin
      • 300x’s sweeter than sugar.
      • Very stable in foods (has a bitter aftertaste).
      • Common brand name is Sweet & Low.
  • Sucralose
      • 600x’s sweeter than sugar.
      • Extremely stable and does not break down in cooking.
      • Common brand name is Splenda.
healthy choices reduce fats sodium salts and sugars
Healthy Choices: Reduce Fats, Sodium (Salts) and Sugars
  • To Reduce Fats
      • Use two eggs whites or an egg substitute product instead of one whole egg.
      • Use margarine instead of butter.
      • Use vegetable oils instead of solid fats.
      • Consider using low-fat or fat-free dressings for salads.
      • Select lean cuts of meat and trim off visible fat.
      • Use skim or low-fat milk instead of whole milk.
      • Check the Nutrition Facts Label for saturated fat.
      • Choose foods lower in fat and saturated fat.
healthy choices reduce fats sodium salts and sugars22
Healthy Choices: Reduce Fats, Sodium (Salts) and Sugars
  • To Reduce Salts (Sodium)
      • Choose fresh or low-sodium versions of products. For example, choose low-sodium soups and broths, soy sauce, canned vegetables and tomato products.
      • Rely on herbs and spices.
      • Use garlic or onion powder instead of garlic or onion salt.
      • Read the Nutrition Facts Label to help identify foods lower in sodium.
      • Fresh fruits and vegetables are a lower sodium alternative.
healthy choices reduce fats sodium salts and sugars23
Healthy Choices: Reduce Fats, Sodium (Salts) and Sugars
  • To Reduce Sugars
      • Try new recipes or adjust old ones by using one-third less.
      • To add flavor, use more vanilla or spice.
      • Eat baked sweets and candies less frequently/or in smaller portions.
      • Satisfy your longing for something sweet with fruits for snacks and desserts.
      • Read Nutrition Facts Label
healthy choices reduce fats sodium salts and sugars continue
Healthy Choices: Reduce Fats, Sodium (Salts) and SugarsContinue:
  • Decrease or eliminate sugar when canning or freezing.
  • Buy unsweetened frozen fruit or fruit canned in its own juice or water.
  • Non-sugar sweeteners can be used in moderation.
  • Recognize the following types of sugars (ex: sucrose, maple syrup, corn syrup and many others).
  • Avoid excessive snacking
questions comments
Questions

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Comments

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