Download - Cutting Fat!
![Page 1: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/1.jpg)
![Page 2: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/2.jpg)
On The AgendaIt’s all about the mountain goats
• Fat Facts• Finding Fat• Reducing Daily Fat• Sample Meals• Counting Calories• Studying Patterns
![Page 3: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/3.jpg)
Lower Your Fat Intake in Order to Lose Weight
• A low-fat, high-fiber diet aids weight loss.
• A lower fat intake is associated with reduced BMI scores as well. Like golf, the lower your BMI score, the better!
![Page 4: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/4.jpg)
What Is Fat?
• Fat is one of the three macro nutrients that supplies calories to the body.
• There are 9 calories in each gram of fat.
• Fat has more than twice the calories per gram than carbohydrates or proteins!
![Page 5: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/5.jpg)
What is Fat?
• There are different kinds of fat.
• Two kinds of fat that are very bad for you are saturated fat and trans fat.
• Monounsaturated fats are good for you… in small doses.
![Page 6: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/6.jpg)
What Kinds of Fat Are There?
• Saturated Fat• Trans Fat• Unsaturated Fat
![Page 7: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/7.jpg)
Fat Does Several JobsNo idle hands here! Actually, no hands at all here…
• Fat is a vital energy source.• It also insulates the body.• Fat even stores calorie reserves.• Certain fats promote healthy skin and hair. • Finally, fat helps your body absorb and
transport fat-soluble vitamins.
![Page 8: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/8.jpg)
How Much Fat Do You Need?
• Dietary fat provides essential omega 3 and omega 6 fatty acids.
• On a 2,000 calorie diet, the average person would need each day about:
• 1-2 g of omega 3• 4-8 g of omega 6
![Page 9: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/9.jpg)
Essential Fatty Acids
• You can find omega-6 fatty acids in fruits, vegetables, beans and whole grains.
• You can find omega-3 fatty acids in
fatty cuts of fish.
![Page 10: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/10.jpg)
Foods with Low Calorie DensityCategory Products Calories/Pound Calorie DensityVegetables All 65-195 very low
Fruits All except avocado 135-42 low
Nonfat dairy Skim milk, nonfat yogurt 180-40 low
Egg whites Nonfat egg substitute 226 low
High-fiber Potato, peas, beans, 300-600 moderately lowcarbs pasta, rice, barley, cooked cereals
Poultry & fish Lean poultry 450-650 moderately lowlean fish, shellfish
![Page 11: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/11.jpg)
Foods with High Calorie DensityCategory Products Calories per Pound Calorie Density
Low-fat/fat-free fat-free: chips, 1,500-2,000 high refined carbohydrates cakes, muffins,
cookies, brownies,pretzels, crackers,bread sticks, dry cereals
Cheese, egg yolks cheddar, Swiss, Brie 1,500-2,000 high
Regular refined potato chips, cookies, 1,500-2,500 very highcarbohydrates salad dressing, candies,
brownies, fudge, crackers
High-fat products chocolate candy, 2,500-3,000 very highcoconut, peanut butter,nuts, seeds
High-fat products bacon, margarine, butter, 3,000-3,500 very highmayonnaise
Fats, oils olive oil, lard, vegetable oil, 4,000 extremely highshortening
![Page 12: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/12.jpg)
![Page 13: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/13.jpg)
Fat Content Makes a Difference
• Researchers have found that people ate more calories and gained more weight as the percentage of fat in their diet increased.
Bottom line: 15-20% fat in diet
Middle line: 30-35% fat in diet
Top line: 45-50% fat in diet
![Page 14: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/14.jpg)
Where Is the Fat in My Food?Ready or not, here we come!
• Fatty meats• Dairy foods• Refined fats and oils:
– Salad dressings, oils, margarine– Fried foods, many restaurant foods– Most desserts– Many frozen dinners
• Nuts and nut butters
![Page 15: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/15.jpg)
Read the Labels!
• Compare these two margarines: 11g fat and 5g fat – half the fat is half the calories.
• Light spreads may not be good for cooking and baking.
Regular margarine
Light margarine
![Page 16: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/16.jpg)
Venturing into the KitchenHere are some tips to help you escape that
angry mountain goat…
Make substitutions to cut fat and increase flavor!
![Page 17: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/17.jpg)
Substitution OneSubstitution One
• Use skim milk in place of whole milk.
• This switch will help you consume 5 grams less of saturated fat per cup.
![Page 18: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/18.jpg)
Substitution Two
• Use light margarines for spreads.
• The best margarine choices will have less than 1 gram of sat fat and less than 50 calories per serving.
![Page 19: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/19.jpg)
Substitution Three• Use less refined oil:
• Measure oil rather than pouring freely.
• Use a spray can or misting bottle.
• Use broth instead of oil.
![Page 20: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/20.jpg)
Substitution Four• Switch white
skinless poultry for cuts of red meat.
• Try ground turkey in your spaghetti sauce instead of ground beef.
![Page 21: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/21.jpg)
Substitution Five
• Instead of whole eggs, use…
• 2 egg whites OR
• 1/4 cup nonfat egg substitute.
![Page 22: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/22.jpg)
Substitution SixThis one’s more of a guideline…
• Cheese is very high in fat and saturated fat…
• Use sharp flavors so you need less cheese.
• Try flavored fat-free cream cheese.
![Page 23: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/23.jpg)
Keep the Flavor, Not the Fat• Use fat-free salad
dressing or a small amount of oil and vinegar to dress salads.
• Measure instead of pouring dressing all over the place.
![Page 24: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/24.jpg)
Sample Meal Plan• Start your day with a healthy breakfast:
– Try oatmeal with skim milk
– Be sure to add fresh fruit• 1 banana• ½ cup berries
– Finish things off with a cup of coffee or tea
![Page 25: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/25.jpg)
Compare Oatmeal with a Fast Food Breakfast
Source: http://www.mcdonalds.com (01/2003)
Calories Fat Saturated FatSteak & Egg Cheese Bagel 700 35 13Spanish Omelette Bagel 690 38 14Ham & Egg Cheese Bagel 550 23 8Sausage Biscuit with Egg 490 33 10Bacon, Egg & Cheese Biscuit 480 31 10Sausage Biscuit 410 28 8
Calories Fat Saturated FatOatmeal 148 3 0Banana 108 0.5 0Skim milk 85 0 0Blueberries 40 0 0Total 381 3.5 0
![Page 26: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/26.jpg)
Sample Meal Plan
• Stay on track with a delicious lunch…
– Large salad with 1 tsp oil & vinegar
– Large bowl of chicken minestrone soup
– 1 slice 100% whole-grain bread
– Diet soda or tea
![Page 27: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/27.jpg)
Sample Meal Plan
• How about a Snack?
– Yogurt with fresh fruitand fat-free whippedcream
– Herbal tea
![Page 28: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/28.jpg)
Sample Meal Plan• Finish things off with a filling dinner!
– Baked Lemon Fish
– Grilled red potatoes
– Sautéed spinach
– Fresh tomatoes
![Page 29: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/29.jpg)
Sample Meal Plan
• Well, this meal isn’t quite complete without dessert…
– In this case, thatdessert is a healthyadaptation of abanana sundae
![Page 30: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/30.jpg)
Guess how many calories were in the menu we just showed
you?
![Page 31: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/31.jpg)
Meal Plan Stats• 1,700 calories• 31 g fat• 6 g saturated fat• 100 mg cholesterol• 2,572 mg sodium• 282 g carbohydrate• 42 g fiber• 87 g protein
6.5 pounds
of food!
Calorie Density:
261
![Page 32: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/32.jpg)
Calories Count!
Whenever the calorie density of the diet is high, the calorie intake will be high, whether the calories come from fat or refined carbohydrates.
![Page 33: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/33.jpg)
Percentages of Fat, Like Appearances, Can Be Deceiving
• Not all high-fat foods have more concentrated calories than all lowfat foods.
• We’ll feature a few sneaky examples in the next few slides…
![Page 34: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/34.jpg)
The Deception: Part One
• Adding three tablespoons of chocolate syrup to a glass of whole milk doubles the calories even though it cuts the percent of total fat in half.
![Page 35: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/35.jpg)
The Deception: Part Two
• A salad with dressing and avocado is much higher in fat than salty snack foods.
• However, it is much lower in calorie density and has much higher moisture and fiber content
![Page 36: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/36.jpg)
Meet FatSlurper
• FatSlurper and her husband have been too busy too cook and have dined out quite often over the past year.
• Her meals are generally high calorie and high fat.
• FatSlurper has no motivation to work out.
![Page 37: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/37.jpg)
The Effects of FatSlurper’s Choices
• FatSlurper was not getting enough fiber or antioxidants.
• Her body did not burn many of the calories she consumed.
• FatSlurper’s muscle mass was low.
![Page 38: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/38.jpg)
Plan of Action
• Eat smart when dining out.• Eat healthy snacks.• Eat less fat, especially saturated fat.• Keep daily food logs.• Increase physical activity.
![Page 39: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/39.jpg)
Outcome
• Over the course of 9 months, FatSlurper lost 12% of her body weight.
• FatSlurper began exercising.
• She and her husband cook at home about 3 nights per week.
![Page 40: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/40.jpg)
Let’s Review!What could be more fun than that?
• Fat Facts• Finding Fat• Reducing Daily Fat• Sample Meals• Counting Calories• Studying Patterns
![Page 41: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/41.jpg)
“To will is to select a goal, determine a course of action, and then hold to that action
till the goal is reached. The key is action.”
— Michael Hanson
![Page 42: Cutting Fat!](https://reader035.vdocument.in/reader035/viewer/2022062523/58ef7e061a28ab98268b45e9/html5/thumbnails/42.jpg)