How To Eat Better With Less Fat, Sodium and Sugar

1. 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

2. 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.

3. What Are Fats? • Fats: • Source of food energy (calories). • Provide flavor and richness. • Improve texture and tenderness in baked goods.

4. 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.

5. 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.

6. INGREDIENT SUBSTITUTIONS

8. ACTIVITY WHERE’S THE FAT ?

9. 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

10. 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

11. 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.

12. SALT SUBSTITUTES

14. 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

15. 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

16. 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.

17. ACTIVITY THINK WHAT YOU DRINK

18. 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

19. 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.

20. 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.

21. 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.

22. 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.

23. 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

24. 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

25. Questions & Comments