|
REDUCE
FATS
TRY TO EAT foods lower in:
Dietary guidelines endorsed by the
U.S. Department of Health and Human Services advise consumers to
Reduce total dietary fat intake to 30 percent or less
of total calories.
Reduce saturated fat intake to less than 10 percent of
calories.
Reduce cholesterol intake to less than 300 milligrams
daily.
.
Doctors, Nutritionists, Researchers, Scientists
have provided us with the knowledge that there are different kinds
of fat consumers should learn more about. Some fats are more
detrimental to our health than others. Studies reference, in
addition to saturated, monounsaturated and polyunsaturated fats,
there are triglycerides, trans fatty acids, and omega 3 and omega 6
fatty acids.
Diets high in fat are related to heart disease
and, consumers are often confused on how to improve their diets with
all of the studies and information available.
FDA regulations enable consumers to see on
a food product's label how much and what kind of fat the product
contains. (See "A Little 'Lite' Reading" in the June 1993 FDA
Consumer.) Understanding the terms used to discuss fat is crucial if
you want to make sure your diet is within recommended guidelines.
There are three main types of fatty acids:
Saturated, Monounsaturated and Polyunsaturated.
What are fatty acids?
Fatty acids are carbon and hydrogen atom molecules.
A saturated fatty acid has the highest number of hydrogen atoms in
every carbon atom.
Therefore, it is described as "saturated" with hydrogen atoms.
Unsaturated fatty acids that do not have a pair of the hydrogen
atoms in the middle of the molecule are therefore, described as "unsaturation".
Fatty acids that have one gap
is described as "monounsaturated".
Fatty acids that do not have more than one pair of hydrogen atoms
are described as "polyunsaturated."
Where are fatty Acids found?
Saturated fatty acids are found in foods of animal origin.
Monounsaturated and polyunsaturated fatty acids are found in foods
of plant origin and some seafoods.
Polyunsaturated fatty acids are of two kinds, omega-3 or omega-6.
Scientists tell them apart by where in the molecule the "unsaturations,"
or missing hydrogen atoms, occur.
Energy is stored in the body mostly in the form of fat.
Fat is needed in the diet to supply essential fatty acids.
Fatty Acids are not produced by the body itself but are essential
for proper growth.
One More Important Note:
Cholesterol
Cholesterol is like a "cousin"
of fat. Cholesterol and fat both belong to the family of
chemical compounds called lipids. Normally our liver supplies all
the cholesterol the body needs. Cholesterol builds brain and nerve
tissues including cell membranes. Additionally,
it helps our body to produce steroid hormones needed to regulate the
body in digestion when processing foods and bile acids.
People do not need to consume dietary cholesterol.
Our body makes the cholesterol
its needs. Yet, substantial amounts of cholesterol is consumed in
foods such as egg yolks, liver, meat, some shellfish, and whole-milk
dairy products.
A person's cholesterol "number"
refers to the total amount of cholesterol in the blood.
Cholesterol is transported in the bloodstream in molecules of fat
and protein either in LDL (low density) lipoproteings or HDL (high
density) lipoproteins.
The average level of
Cholesterol in adults in the United States researchers conclude is
approximately 205 to 215 mg/dl. Researchers in this and other
countries consistently provide statistics that show increased risk
of coronary heart disease in cholesterol levels above 200 to 220
mg/dl. (See "Lowering Cholesterol" in the March 1994 FDA
Consumer.)
Conclusions that elevated
levels of HDL cholesterol have a protective effect against heart
disease.
As seen in these cross-section drawings, a high level of LDL
cholesterol in the body increases the risk of fatty deposits and
plaque clogging the arteries, which can produce atherosclerosis -
and possibly a heart attack. Avoiding a diet high in saturated fats
can help keep LDL levels down.
|
What are
Triglycerides and VLDL
Another lipoprotein
that is very low in density, (VLDL).
Triglyceride is another description in which fat is
transported through the blood into
body tissues. Most body stored fat is in the form of
triglycerides.
Research is not clear whether high levels of
triglycerides alone increase an individual's risk of
heart disease. However, many people who have
elevated triglycerides also have high LDL-cholesterol
or low HDL-cholesterol. Diabetes and kidney
disease are also prone to high triglycerides. which are
conditions that increase the risk of heart disease.
|
WHAT IS
Olestra Approved with
Special Labeling?
Procter & Gamble Co. developed
olestra, it is marketed under the trade name Olean.
FDA approved olestra for use in certain snack foods in January 1996.
The agency requires all products containing olestra to be labeled
with specific health information.
Olestra is chemical composition that adds no fat or calories to
food.
Olestra is used in conjunction with foods such as potato and
tortilla chips, crackers and other snacks to lower fat and
calories.
Studies of olestra indicated it may cause intestinal cramps, more
frequent bowel movements, and loose stools in some individuals. The
required labeling will give consumers needed information to
discontinue the product if appropriate.
FDA is requiring Procter & Gamble and other manufacturers who use
olestra to label all foods made with olestra and add the essential
vitamins vitamins A, D, E, and K to olestra.
The primary focus of FDA evaluation for olestra was the safety,
toxicity and product's effects on the absorption of nutrients and on
the gastrointestinal system.
Olestra also reduces absorption of carotenoids (nutrients found
in carrots, sweet potatoes, green leaf vegetables, and some animal
tissue). The FDA and the company's further information about
olestra's effects on the absorption of carotenoids will provide
additional studies in continuing to monitor all available scientific
research.
|
FAT TERMS GLOSSARY
SOURCE: U.S. Food and Drug
Administration Consumer's Guide to Fats |
|
Cholesterol -
A chemical compound manufactured in the body.
It is used to build cell membranes and brain and nerve
tissues. Cholesterol also helps the body make steroid
hormones and bile acids. |
|
Dietary cholesterol
- Cholesterol found in animal products that are
part of the human diet. Egg yolks, liver, meat, some
shellfish, and whole-milk dairy products are all sources
of dietary cholesterol. |
|
Fatty acid -
A molecule composed mostly of carbon and
hydrogen atoms. Fatty acids are the building blocks of
fats. |
|
Fat - A
chemical compound containing one or more fatty acids.
Fat is one of the three main constituents of food (the
others are protein and carbohydrate). It is also the
principal form in which energy is stored in the body. |
|
Hydrogenated fat -
A fat that has been chemically altered by the
addition of hydrogen atoms (see trans fatty acid).
Vegetable shortening and margarine are hydrogenated
fats. |
|
Lipid - A
chemical compound characterized by the fact that it is
insoluble in water. Both fat and cholesterol are members
of the lipid family. |
|
Lipoprotein -
A chemical compound made of fat and protein.
Lipoproteins that have more fat than protein are called
low-density lipoproteins (LDLs). Lipoproteins that have
more protein than fat are called high-density
lipoproteins (HDLs). Lipoproteins are found in the
blood, where their main function is to carry
cholesterol. |
|
Monounsaturated
fatty acid - A fatty acid that is missing one
pair of hydrogen atoms in the middle of the molecule.
The gap is called an "unsaturation." Monounsaturated
fatty acids are found mostly in plant and sea foods.
Olive oil and canola oil are high in monounsaturated
fatty acids. Monounsaturated fatty acids tend to lower
levels of LDL-cholesterol in the blood. |
|
Polyunsaturated
fatty acid - A fatty acid that is missing more
than one pair of hydrogen atoms. Polyunsaturated fatty
acids are mostly found in plant and sea foods. Safflower
oil and corn oil are high in polyunsaturated fatty
acids. Polyunsaturated fatty acids tend to lower levels
of both HDL-cholesterol and LDL-cholesterol in the
blood. |
|
Saturated fatty acid
- A fatty acid that has the maximum possible
number of hydrogen atoms attached to every carbon atom.
It is said to be "saturated" with hydrogen atoms.
Saturated fatty acids are mostly found in animal
products such as meat and whole milk. Butter and lard
are high in saturated fatty acids. Saturated fatty acids
tend to raise levels of LDL-cholesterol ("bad"
cholesterol) in the blood. Elevated levels of LDL-cholesterol
are associated with heart disease. |
|
Trans fatty acid -
A polyunsaturated fatty acid in which some of
the missing hydrogen atoms have been put back in a
chemical process called hydrogenation, resulting in
"straighter" fatty acids that solidify at higher
temperatures. Trans fatty acids are under study to
determine their effects on cholesterol. |
Tasty Low Fat Cream Soup
Serving Size: 1-1/4 cup Yield: 2 servings |
Source:
Food Stamp Nutrition USDA
www.nal.usda.gov |
Ingredients:
1 1/2 cups chicken broth, low salt
4 teaspoons flour
2 Tablespoons chopped onion
2/3 cup dry milk powder, nonfat
4 Tablespoons chopped celery
black pepper to taste
Instructions:
. Peel and chop the onion.
2. Chop the celery into small pieces.
3. Put the celery and onion in a saucepan.
4. Add 1/2 cup chicken broth (save the other cup of
chicken broth for later.)
5. Cook these ingredients on low heat. Let the broth
simmer for 2-3 minutes.
6. In a small bowl, mix the dry milk, flour, and pepper.
Add them into the 1 cup of chicken broth that hasn't
been cooked yet. Beat till smooth.
7. Add this mix to the celery, onion, and broth.
8. Cook over medium heat till the soup thickens.
|
Adapted from:
Senior Nutrition Awareness Project (SNAP)
University of Connecticut Family
Nutrition Program |
|
Source:
Food Stamp Nutrition USDA
www.nal.usda.gov |
|
