Solid Fats And Added Sugars (SoFAS) - Drexel University
Solid Fats and Added Sugars:Get off the SoFAS!
Project Sponsors USDA Project Funded throughthe Supplemental NutritionAssistance Program School District of Philadelphia Department of NutritionSciences, Drexel University
2010 Dietary Guidelines forAmericansAccording to the 2010 Dietary Guidelines for Americans: Solid fats and added sugars (SoFAS) contribute to anaverage of 35% of daily calories (almost 800 calories!) Reducing intake of calories from SoFAS isrecommended
What Is Solid Fat? Fats that are solid at room temperature Includes both saturated and trans fats– Saturated fats are found in animal products (butter,cheese, milk, meat) and some plants (coconut and palmoil)– Trans fats are often found in pre-packaged snacks, bakedgoods and fried foods (margarine, cookies, cakes)
Why Eat Less Solid Fat? Solid fats tend to raise “bad”(LDL) cholesterol levels in theblood– This increases the risk for heartdisease– To lower risk, cut back on foodscontaining solid fats Excess calories can contribute toweight gain and increase risk ofchronic health problems
Where Are Solid Fats Found?Common solid fats include: Butter Milk fat Beef fat (tallow, suet) Chicken fat Cream Pork fat (lard) Stick margarine Shortening Hydrogenated and partially hydrogenated oils Coconut oil Palm and palm kernel oils
Top 10 Sources of Solid Fat in the U.S.Type of FoodPercent Contributionto Total Solid FatGrain-based desserts10.8%Pizza9.1%Regular cheese7.6%Sausage, hot dogs, bacon, ribs7.1%Fried white potatoes4.8%Dairy desserts (like ice cream)4.7%Tortillas, burritos, tacos4.6%Chicken and chicken mixed dishes4.1%Pasta and pasta dishes3.9%Whole milk3.9%
How Much Solid Fat Should I Have? Dietary Guidelines: Limit saturated fat to less than 10% ofcalories– This would mean less than 200 calories /day from saturated fat for a 2,000calorie diet (200 calories 22 grams of fat) Keep trans fat consumption as low as possibleType of FoodSolid fat ingrams (g)Calories from solidfatWhole milk (1 cup)5g45 caloriesCheddar Cheese ( 1½ oz)14 g125 caloriesIce cream (1 cup)14 g125 caloriesBacon (2 slices)6g55 caloriesHamburger (3 oz)14 g125 caloriesBiscuit (1 small)6g55 calories
Identifying Solid Fat on the Food LabelLook for the words “Saturated Fat”and “Trans Fat” under “Total Fat”Examples of Solid Fats ThatCan Be Listed as anIngredientBeef fatButterChicken fatCoconut oilCreamHydrogenated oilsPalm kernel oilPartially hydrogenated oilsPork fat (lard)Look at the ingredient list ShorteningStick Margarine
Activity
Make the Changes! Choose lean meats and poultry Trim visible fat from meat and remove skin frompoultry Cook with small amounts of vegetable oil instead ofbutter, lard, or margarine Switch from whole milk to low-fat or skim Try grilling, broiling, poaching, or roasting instead offrying Try peanut butter on toast instead of butter Eat fewer baked goods made with stick margarine orshortening. Look for trans fat on the label!
What Are Added Sugars?
Why Should We Eat Less Added Sugar? Could miss out on important nutrients Help maintain healthy weight Prevent cavities
Top 10 Sources of Added Sugars in the U.S.Type of FoodPercentContribution toAdded SugarsSoda, energy drinks, sports drinks35.7%Grain-based desserts (like cookies or cake)12.9%Fruit drinks (like fruit punch)10.5%Dairy desserts (like ice cream)6.5%Candy6.1%Ready-to-eat cereals3.8%Sugars and honey3.5%Tea3.5%Yeast breads (like cinnamon rolls)2.1%All other food categories15.4%
Sugar Is Not Just “Sugar!”Examples of Added Sugars That Can Be Listed as an IngredientAnydrous dextroseLactoseBrown sugarMalt syrupConfectioner’s powdered sugarMaltoseCorn syrupMaple syrupCorn syrup solidsMolassesDextrinNectars (e.g. peach nectar, pear nectar)FructosePancake syrupHigh-fructose corn syrupSucroseHoneySugarInvert sugarWhite granulated sugar
How Can We Eat Less Added Sugar?
What Do Solid Fats and Added SugarsHave in Common? SoFAS are energy dense (high in calories) and cancontribute to lots of empty calories SoFAS often do not contain many importantnutrients like vitamins, minerals, or dietary fiberMany foods have solid fats and added sugars!What are some examples?
Get off the SoFAS! SoFAS provide Americans with many caloriesand not enough important nutrients The more calories that come from SoFAS, themore difficult it becomes to get essentialnutrients while staying within our“calorie budget” For most people, no more than about 5-15%of calories from SoFAS can fit into USDArecommendations
Questions?
- This would mean less than 200 calories /day from saturated fat for a 2,000 calorie diet (200 calories 22 grams of fat) Keep trans fat consumption as low as possible Type of Food . Solid fat in grams (g) Calories from solid fat . Whole milk (1 cup) 5 g . 45 calories . Cheddar Cheese ( 1½ oz) 14 g . 125 calories .
carbohydrates, lipids, proteins, nucleic acids Monomers and Polymers - dehydration reactions Carbohydrates - Sugars and starches Lipids - Fats and oils - Phospholipids - How soap works Start proteins, if time 10 Sept. 2021 Carbohydrates Sugars Aldoses (Aldehyde Sugars) Ketoses (Ketone Sugars)
When you shop, try to stick to your budget so you keep food . Oily fish contain omega-3 fatty acids, which help your heart stay healthy. Choose fats wisely. Eat less of the bad fats (saturated and trans fats) and replace them with better fats (monounsaturated and polyunsaturated fats).
4 Nutrition Fats: Gives energy and vitamins A, D, E and K Found in oils, solid fats, fatty meat, cream, cheese and nuts Animal fats and some vegetables oils contain saturated fat, which may raise blood cholesterol levels Vegetable fats such as sunflower and soya and those in oily fish are polyunsaturated and better for the heart Gives a rich source of energy that can be converted into fat in .
REVIEW Trans Fats and Metabolic Syndrome Patrick Sundin 1 Two issues affecting health today are metabolic syndrome and trans fats. Metabolic syndrome is a common condition that has no single known cause. Trans fats are fatty acids that can be artificially made and added t
caries is well documented and several countries are taking measures to reduce sugars intakes. Public Health England (PHE) instigated a range of approaches to reduce sugars, including a national health marketing campaign (Sugar Smart). The campaign aimed to raise awareness of the amount of sugars in foods and drinks and to encourage parents
Sugars and Fats in Our Food, Oh My! Candice Autry Jennifer Jordan Sheridan School McNeil High School Washington, DC Austin, TX . Summary . This lesson can be included in a unit about nutritio
9 calories. Fats provide the most concentrated source of calories (and, therefore, energy) of all the food nutrients. Fats are found in both the animal and vegetable kingdoms. Fatty acids and glycerol are the end products of the digestion of fats. Many fats act as carriers for the fat-soluble vitamins A, D, E, and K. They also act both as a
Have the children cut out labels of foods and snacks they like or would like to try. Then have them identify and sort the labels into 2 piles: foods with "healthy fats" and foods with "unhealthy fats." Tell the children to look at the number of grams of trans fats as well as the ingredient list for partially hydrogenated oils.
