A Matter of Fat: 20 Minute Presentation

What is fat?What is fat?

FAT: is an important source of energy is a nutrient with many functions helps absorb fat-soluble vitamins adds taste and texture to foods

Aim for 20 to 35% of Calories from fat

• 2000 Calorie diet =44 – 78 grams of fat, or11 – 19 ½ teaspoons

• 1500 Calorie diet =33 – 58 grams of fat, or8 ¼ – 14 ½ teaspoons

Fat - Part of a Healthy DietFat - Part of a Healthy Diet

Recognizing fatRecognizing fat1. Easy to see:

• Fat added to foods- Butter, margarine, oil, mayonnaise

• Fat on the outside of foods- Chicken skin, outside trim on meat

2. Hidden:• Ingredients in

- Snack foods, baked products, desserts• Added in cooking

- Fried foods, cream soups, sauces

So, whereSo, where’’s the fat?s the fat?25% of the fat in the Canadian diet…

comes from 2 main food categories!

1.Fast Foods (16%)

• pizza, subs & sandwiches, hot dogs and burgers (including chicken, fish and cheese burgers)

2.Sweet Baked Goods (8.5%)

• such as cakes, cookies, muffins and doughnuts

Enjoy wise choices from each of the four food groups:

Vegetables and Fruit prepared with little or no added fat.

Grain Products (including whole grains) that are low in fat.

Milk and Alternatives such as yogurt that are lower in fat.

Meat and Alternatives that are lean with little or no added fat.

Include a small amount, 30 to 45 mL (2 to 3 Tbsp.), of unsaturated fat (from vegetable oils, margarine and mayonnaise) each day.

Teaspoon SymbolTeaspoon Symbol

= 4 grams of fat

SaladsSalads

Which salad is highest in fat?Which salad is lowest in fat?

Pasta and NoodlesPasta and Noodles

Which pasta is the lowest in fat?

CheeseCheese

Which cheese is the highest in fat?

BeefBeef

Which beef option has the lowest fat level?

Lower-fat Preparation TipsLower-fat Preparation Tips1. Trim and discard visible fat from meats and remove the skin from poultry.

2. Plan for 100 g of raw meat per serving (an amount about the size of a deck of cards).

– This amount will provide a 75 g cooked portion

3. Reduce or omit added fats, such as the oil in marinades, creamy sauces or gravy.

Lower-fat Cooking TipsLower-fat Cooking Tips

1. Broil, bake, barbecue, roast, microwave, stir-fry or brown in a non-stick pan.

2. Brown ground meat or poultry and drain off fat before adding other ingredients.

3. Refrigerate stews, soups, chilies and meat sauces and remove hardened fat that rises to the surface.

Snack FoodsSnack Foods

Which snack food has the lowest amount of fat?

Fast FoodsFast Foods

Which fast food option has the lowest amount of fat?What should you look for when choosing fast foods?

What should you look for when choosing fast foods?

How would you lower the fat in this dinner?

• Contains almost 18 teaspoons of fatHow would you lower the fat in this

dinner?

Dinner ActivityDinner Activity

Dinner OptionsDinner Options

• Contains 5 ½ teaspoons of fat

Dessert ActivityDessert Activity

What are some lower fat options?

Lower Fat Dessert OptionsLower Fat Dessert Options

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Additional InformationAdditional InformationEating Well with Canada’s Food Guide:

www.healthcanada.gc.ca/foodguide

More Healthy Eating Information: www.healthycanadians.gc.ca/eatwell

www.healthcanada.ca/nutritionlabellingwww.dietians.ca

Recipes and more nutrition information about beef:www.beefinfo.org

Brought to you by Brought to you by the the Registered Dietitians Registered Dietitians at Canada Beef.at Canada Beef.

Looking for healthy recipes the family will love?Join the Club… It’s Free!

Just visit:www.beefinfo.org

Updated, April 2013