Centennial #1 - Outline

Intro

Icebreaker: Timeline of fat trends- to create a connection to their lives, both past and present
30s: Margarine is a better choice than butter
40s: Convenience/ pre-packaged foods introduced due to food rationing caused by WWII
50s: Dietary fat all together is the sole villain for weight gain
60s: Introduction of vegetable fats: Calories Dont Count was published by Dr. Herman Taller. A
cholesterol researcher suggested an oily substance to help bring down his high cholesterol
level. Taller also found that he was losing weight65 lb. in 8 monthseven while consuming
5,000 calories a day. Taller therefore recommended a high-fat diet supplemented by
polyunsaturated safflower oil capsules high in omega-6 linoleic acid.
70s-80s: Reduction/ removal of all fat in diet would be best to improve health
90s: Low-fat/ fat-free craze took off- main idea was to reduce saturated fat but that was too
complicated so just reduce total fat all together; fats and oils restricted on food pyramid
2000s: Cooking with coconut oil as a healthy alternative to other oils
2015-16: Dietary cholesterol may not be as big of a health concern as we think; no limit on total
fat anymore, just a limit on saturated fat

https://foodworksblog.wordpress.com/2016/03/28/a-dietary-timeline-an-update-1825-to-2016/
http://www.pbs.org/wgbh/pages/frontline/shows/diet/themes/lowfat.html

Objectives:
-Differentiate between healthy and unhealthy fats.
-Identify two health benefits of consuming healthy fats.

Fats (general): 20-35% of diet (Academy recommendations)

- calorically/energy dense at 9 cal/g
- About 5-8 tsp fats/oils per day
- Quality of fat is most important when looking at total fat intake
- Instead of reducing total fat, want to focus on balance of intake b/w different types of fat
- ie: reducing saturated fat intake but increasing unsaturated fat intake
http://www.andjrnl.org/article/S2212-2672(13)01672-9/fulltext

Unhealthy fats
Saturated Fat
-palmitic, stearic, myristic, lauric acids (palmitic and myristic have highest ldl ch
raising effect, stearic acid does not increase ldl CH)
-animal fats like butter, full fat dairy (yogurt, cheese, cream), lard, bacon, meat;
some vegetable oils (coconut, palm)
-Increases plasma LDL (mechanism: decreases LDL receptor mediated
endocytosis by decreasing the receptor at the plasma membrane, so LDL CH remains in the
blood)
 -should be 7-10% energy intake
Trans Fat
-Hydrogens added to PUFAS molecular structure to keep it solid at room
temperature, improve texture, increase shelf-life or benefit flavor, benefits to food science but
not our health
-Some found in nature (meat, milk, dairy), but most are man-made
-Elaidic acid is the main one in the diet
-found in processed foods like processed foods, fried foods, baked goods
(donuts, cookies, pastries, some margarines).
-Raises LDL CH
-trans fat does not need to be listed in grams or %DV if under .5 grams / serving.
However, if hydrogenated/partially hydrogenated oil is an ingredient, you know there is
saturated fat.

Healthy fats
Unsaturated: 1 or more double bond in the FA chain (less hydrogens)
Mono: 1 double bond in the hydrocarbon chain
- 15-20% fat intake (ADA recommendations)
- Not really specific recommendations besides replacing solid fats
with liquid
- Liquid at room temp
- Vegetable, nut & seed oils, meats & dairy products
- Hazelnuts, pecans
- Oleic acid: one of the most abundant FAs found in food; highest amount
in olive oil, avocado, almonds, canola oil,
- 30% of the fatty acids in beef tallow, lard, and palm oil
- >20% of the fatty acids in both soybean and corn oil
- lowers total and LDL cholesterol when it replaces SFA
- Palmitoleic acid (product of palmitic acid in body): macadamia nuts,
blue-green algae
- Erucic acid: rapeseed and other plants from the Brassicaceae family,
including kale and broccoli
- Inability to assess MUFA status, intake has been linked to alterations in
markers of health and disease, such as reducing LDL cholesterol,
triglycerides, total cholesterol to HDL ratio, and increasing HDL
cholesterol
- diets with 12% MUFA, dietary regimens with high amounts of MUFA
(>12%) resulted in lower fat mass, systolic blood pressure, and diastolic
blood pressure
Poly: >2 double bond in the hydrocarbon chain
- Liquid at room temp (oils)
- Corn, sunflower and safflower oils
- Walnuts, fatty fish
 - Plant-based foods and oils
- 11% daily energy intake
- Alpha linolenic acid and linoleic acid
- Reduce LDL cholesterol, maintain growth and development of cells & oil
consumption correlated to increased vit. E intake
- http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/P
olyunsaturated-Fats_UCM_301461_Article.jsp#.WH-lLYWcHIU
Omega 3 (PUFA)
-PUFA. Main 3 are: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and
docosahexaenoic acid (DHA).
-found in canola and soybean oil, flaxseed oil, algae oils, fatty fish (salmon, tuna, trout),
shelfish (crab, mussels, oyster).
-Supplements: fish oil contains EPA and DHA, flaxseed oil contains ALA.
-ALA is an essential fatty acid and is necessary to retrieve from the diet.
-anti-inflammatory, may reduce blood clotting
-important for muscle function, clotting, fertility, cellular division, digestion, brain function.

Omega 6 (PUFA) aka linoleic acid

- 5-10% daily energy needs
- Main: linoleic acid (LA), gamma linoleic acid (GLA) and arachidonic acid (ARA)
- LA: soybean, corn, and safflower oils
- GLA: not found in foods but in supplements; can reduce inflammation; converted to a
substance called DGLA to fights inflammation but needs magnesium, zinc, and vitamins
C, B3, and B6 to convert
http://umm.edu/health/medical/altmed/supplement/omega6-fatty-acids
- ARA: meat, poultry and eggs; promotes inflammation
- Considered essential bc our bodies cant synthesize them
- Richest in soybean, corn, sunflower and safflower oils
- An AHA advisory published in 2009 summarized evidence on n-6 consumption,
particularly LA and CHD risk. It reported that consuming 5% to 10% of energy from n-6
PUFAs reduced the risk of CHD relative to lower intakes
- Brain function, growth and development, skin & hair growth, maintain bone health,
regulate metabolism but can sometimes cause promote inflammation
- Omega-6 fatty acids are available in supplemental oils that contain linoleic acid (LA) and
GLA, such as EPO (Oenothera biennis) and black currant (Ribes nigrum) oils. Spirulina
(often called blue-green algae) also contains GLA.
- Not take supplements if taking: blood-thinning medications (Coumadin and Plavix),
chemotherapy, Ceftazidime, Cyclosporine, Phenothiazines

Activity - swap activity

Have a few options of foods, ask them to turn to a partner or form groups, and discuss what a
good swap option would be and pick a few to share. 1 minute per each discussion. 3 rounds.
 Tuna salad made with mayonnaise - swap ideas = seasoned olive oil, hummus,
guacamole or avocado, fat free mayo or sour cream or the may made w/ olive oil, fat free greek
yogurt

Eggs, bacon, and buttered toast - swaps: eggs or egg whites, turkey bacon or fruit,
avocado/nut butter/margarine (w/ no hydrogenated oils, like earth balance) toast

Meatloaf (made with beef) with gravy and mashed potatoes (made with butter and
cream) - swaps = turkey, chicken, or lean beef/pork/bison (~90-95% fat free), use 1 egg, the
rest whites. Mashed potatoes made with milk and earth balance or fat-free sour cream

Ice cream - frozen banana puree with cocoa powder, lowfat yogurt parfait

Healthy fats benefits

- Fat adds satisfaction and calories so by cutting them out completely, it is more likely to
overeat until satisfied
- MUFA intake has been linked to alterations in markers of health and disease, such as
reducing LDL cholesterol, triglycerides, total cholesterol to HDL ratio, and increasing
HDL cholesterol
- PUFA Build cell membranes, needed for blood clotting, muscle movement and
inflammation
- http://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good

Why body needs fat/ how it uses fat

-many purposes for fat: skin and hair health, absorption of fat-soluble vitamins (ADEK),
warmth, brain growth, control of inflammation, blood clotting.

Activity - True or false (printed stick signs of green check and red x for audience members to
hold up; if wed like, we can ask questions to probe for their understanding; with each answer
we can provide additional reasoning)

-Coconut oil = saturated fat

-Saturated and trans fat increase LDL-CH true
-Grass fed meat and butter are better for your cardiovascular health false
-Red meat is bad for you Middle thumb lol. not necessarily. Lean cuts like pork loin or lean
beef/bison in proper portions are high in iron and other nutrients. Would not recommend high fat
portions.
-Low fat or fat free is the better choice - middle thumb. It depends on you. Skim milk can raise
blood glucose quickly if consumed alone. Considering heart health, these options would be the
better choice.
-Raw milk provides more heart healthy fats than pasteurized milk. false.
Call to action
Questions
Thank you

Food activity: easy for old people, cook beforehand, stored,

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-LDL-CH two types and genetically depends on what youre predisposed to (large vs small
particles).
-Omega 3 to 6 ratio
-to make fat free milk - centrifugation to separate cream from rest of milk or wait for cream to
rise to top and remove completely or less for skim.

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Fats to feel full
Timeline of fat trends
Reading ingredients list hydrogenated oils
Handout: Information on one side & list of fat swaps, substitutions on the other side
Recipe Card

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http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm079609.htm
https://nccih.nih.gov/health/omega3/introduction.htm
https://medlineplus.gov/ency/article/002436.htm