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Diabetes Prevention. Count Saturated Fat Intake to Minimize Cardiovascular Risk Month 1; Class 4. Risk Factors for Heart Disease and Stroke. Know Your Numbers. Saturated Fat and Cholesterol. Meat and full fat dairy contain saturated fat Cholesterol only comes from animal sources

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Diabetes Prevention

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Diabetes prevention l.jpg

Diabetes Prevention

Count Saturated Fat Intake to Minimize Cardiovascular Risk

Month 1; Class 4


Risk factors for heart disease and stroke l.jpg

Risk Factors for Heart Disease and Stroke


Know your numbers l.jpg

Know Your Numbers


Saturated fat and cholesterol l.jpg

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

Countgrams of Saturated fat.

<10 g if you have heart disease;

<20 g for others


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Counting Saturated Fats

(Sat fat per serving) * (Servings) = Grams of Sat Fat

3 g x2 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)

  • 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)


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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

Countgrams of Saturated fat.

<10 if you have heart disease;

<20 g for others

Sat

Check food labels for hydrogenated oils and keep to a minimum.

Avoid Fast Foods

Trans


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