DIETARY FAT
PRIMER
Fats are classified
according to how "saturated" they are, which refers to their chemical
composition. Below is a primer on the types of dietary fats.
SATURATED FAT
- From a chemical standpoint, the fatty acid molecule is completely filled
or "saturated" with hydrogen atoms. Most types of saturated fat raise
blood cholesterol. Saturated fats are normally solid at room temperature
and include the fats found in most animal products (meat, dairy products,
and eggs) and certain vegetable oils (notably hydrogenated or partially
hydrogenated oils, coconut and coconut oil, palm and palm kernel oil,
and cocoa butter).
MONOUNSATURATED
FAT - The fatty acid molecule has one unfilled or "unsaturated"site,
thus the prefix mono- (meaning one). Monounsaturates tend to lower total
blood cholesterol. Especially significant is that they tend to lower the
damaging form of cholesterol known as LDL cholesterol, while preserving
HDL cholesterol, the so-called "good cholesterol" that carries cholesterol
from the coronary arteries back to the liver for breakdown. Food sources
include olive oil, peanut oil, canola oil, many types of nuts, and avocados.
POLYUNSATURATED
FAT - The fatty acid molecule has two or more unfilled or "unsaturated"
sites, thus the prefix poly- (meaning many). Polyunsaturates are known
to lower cholesterol. They have traditionally been recommended as a substitute
for saturated fat in a heart-healthy diet. Examples include corn, safflower,
soybean, and sunflower seed oils. Omega-3 fatty acids are a unique type
of polyunsaturated fat that lowers blood fats and reduces the clotting
capability of the blood. They are found in fish, especially the cold water
varieties such as mackerel, salmon, and tuna.
CHOLESTEROL
- Cholesterol is a waxy fat-like substance produced by the body and consumed
in the diet. A high intake of dietary cholesterol raises blood cholesterol
in some people. (Although intake of saturated fat has a far more potent
effect on blood cholesterol levels.) Blood cholesterol levels are very
individual and influenced strongly by genetics. In some people, a cholesterol-lowering
diet is not enough to lower blood cholesterol levels, and drugs must be
used. Cholesterol is only found in animal foods. Dairy products (except
lowfat or fat-free), egg yolks, animal fat, and liver are high in cholesterol.
In the November/December
Feeding Kids newsletter, Nutrition 101 will focus on Vitamins
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NUTRITION
101: Fat
Fat is a nutrient
essential to health. Because fat — both on the body and in the
diet — is so often the target of criticism, many people are surprised
to learn that fat is actually necessary for good health. Fat is needed
for the following reasons:
IN THE BODY
- Body fat serves
as a "shock absorber" that protects the heart, liver, kidneys, spleen,
brain, spinal cord and joints during movement. Internal organs could
be easily injured during activity if it weren't for the protective layer
of fat (also known as adipose tissue) that surrounds and cushions them.
- Adipose tissue
provides insulation that aids in temperature regulation. That's why
extremely underweight people frequently complain of being cold. (On
the other hand, being "over insulated" with fat places people at much
greater risk of heat stroke and other heat injuries since they are unable
to cool themselves efficiently).
- Body fat provides
a vast energy reserve. While stored carbohydrate provides a mere 1500-2000
calorie energy reserve, the energy available from body fat is virtually
limitless. Even a lean 120 pound woman has a potential of over 80,000
calories in her body's fat stores.
- Fat is part of
the membrane surrounding every cell in the body. Brain and nerve cells
contain relatively high amounts of fat.
IN THE DIET
- The fat we eat
provides us with linoleic acid, an essential fatty acid that serves
a variety of functions, including maintenance of cell membranes and
normal blood pressure.
- Dietary fat aids
in the transport and absorption of the fat-soluble vitamins, A, D, E,
and K.
- Fat plays an important
role in promoting growth and brain development in infants. Breast milk,
nature's most ideal food for babies, derives over half of its calories
from fat and is high in cholesterol as well.
- Fat makes food
taste good and provides a feeling of satisfaction. Since fat is digested
more slowly than either carbohydrate or protein, it delays feelings
of hunger between meals.
THE PROBLEM
WITH FAT
It is true that
too much fat does pose a problem for a large percentage of Americans.
Roughly half of America's adult population are considered overweight
(in spite of a multibillion dollar weight-loss industry). Rising rates
of childhood obesity are placing many children at risk for both health
and social problems. Americans eat approximately 34% of their calories
from fat (a decrease from prior years), although a more healthful 25-30%
calories from fat is recommended.
The fats we eat
are "fattening" because they contain nine calories per gram, while the
other energy nutrients - carbohydrate and protein - contain a mere four
calories per gram. In other words, fat packs a lot of calories into
a small volume of food. For instance, a teaspoon of margarine has approximately
the same caloric value as ¾ cup of green beans!
Obesity is associated
with many chronic health problems, including high blood pressure, mechanical
stress on the joints, type II diabetes, heart disease and certain types
of cancer. Eating a diet high in fat increases the risk of colon, prostate,
and (perhaps) breast cancer.
A high level of
cholesterol in the blood is a major risk factor for coronary heart disease.
When blood levels are high, excess cholesterol is deposited in the walls
of arteries throughout the body. Over time, as arteries become blocked
with fatty deposits, disease occurs. A blockage in an artery leading
to the brain can cause a stroke while a blockage in the coronary arteries
(which supply oxygen and nutrients to the heart) leads to heart attack.
It is ironic and confusing that dietary cholesterol has only a moderate
effect on blood cholesterol levels. The real culprit in raising blood
cholesterol levels is the level of saturated fat in the diet (see dietary
fat primer at left).
RECOMMENDED
INTAKE OF FAT
No more than 30%
of daily calories should come from fat, according to recommendations
by many health organizations and nutrition experts. Given a well-balanced
diet with sufficient calories, children have been shown to grow and
develop normally when they eat a diet with around 30% of the calories
from fat. Extreme low fat diets are not necessary or recommended for
the vast majority of kids.
Some experts advocate
a diet made up of 20-25% fat calories, especially for adults predisposed
to cancer or heart disease. Other recommendations include limiting cholesterol
to less than 300 milligrams daily and saturated fat to a maximum of
10% of calories. A diet low in fat emphasizes grains, lean protein foods,
low-fat dairy products, fruits, and vegetables, while minimizing the
intake of added fats, rich desserts, and "hidden" fats such as olives,
avocados, and nuts.
Keep in mind that
not every single food eaten has to meet the guideline for 30% fat. It
is the balance of the entire day's (or even week's) diet that should
register 30 percent or fewer fat calories.
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ASK
CONNIE
10 tips for promoting fit bodies
It's
no secret that American children are becoming obese at an alarming rate.
In some subgroups of the population, patterns that contribute to obesity
begin in the early toddler years. The following tips are designed to
help families develop habits that will promote healthy and fit bodies.
1. Limit
time spent in sedentary activities, including television, videos, electronic
games and computer play. Kids already spend a significant portion of
their day sitting down during the school day. Set a time limit (one
for weekdays, one for weekends/holidays) and enforce it!
2. Encourage
your child to be involved in active play at least one hour a day. You
will notice better behavior, too, when your child is allowed to "spend
his energy." (When my own children become edgy, irritable and argumentative,
I declare it "home recess time" and send them out to play - this even
works for adults!)
3. Be an
advocate for daily physical activity at school. Encourage school personnel
to promote active play at recess and daily physical education classes,
if possible. Kids who can release energy through activity perform better
in the classroom.
4. Does your
kitchen need an overhaul? Take a close look at pantry shelves, cupboards,
the refrigerator and freezer. What are the first foods you see? Are
you tempted by high calorie, low nutrition "snack" foods or are there
plenty of nutritious choices? Can you look around your kitchen and easily
find the ingredients for four or five healthful meals? After you do
this visual inventory, make a list of staple ingredients needed to stock
a healthful kitchen.
5. "Merchandise"
healthy food choices. What you see is probably what you will eat. The
grocery stores do this all the time - they sell more of the foods displayed
at eye level and on the endcaps of aisles. Set out a big bowl of fruit,
make finger sandwiches and place in a visible place in the refrigerator
and stock the snack cupboard with lowfat crackers, popcorn and pretzels.
6. Plan weekly
menus. It may sound boring but putting a little thought and planning
into mealtime generally yields big health (and economic) advantages.
7. Make better
choices when eating out. Many of the major restaurant chains publish
nutrition information about their menu items. Either ask for a nutrition
brochure or find the information on the internet. (In most cases, simply
type in www.restaurantname.com and you will be directed to their website).
A great book that will help guide you when eating out is "Dining Lean"
by Joanne Lichten, PhD, RD available at http://www.amazon.com/exec/obidos/ASIN/1880347008/nutritionforkids
8. Tempt
hungry kids with healthy snacks. After school, the big game or before
bedtime, kids may be extra hungry. That is a great time to set out nutritious
"grab foods" such as cut-up veggies and fruit, baked tortilla chips
with bean dip and salsa, or string cheese and pretzels.
9. Limit
the amount of "liquid calories" available such as soda pop and sweetened
beverages. Even 100% fruit juice should be limited to 8-12 ounces daily.
Let kids pick out their own water bottle and keep it filled and refrigerated.
10. Resist
the temptation of making every activity an "eating" activity. Food is
available virtually everywhere you go these days, whether it's a sporting
event, movie or a trip to the gas station! Eat before you go or pack
your own healthy snacks.
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Maxine Sprague, BEd
is a parent, author, and educator and lives in Edmonton, Alberta. She
is the author of 3 books including her latest, Super Easy Bag Lunches.
(The Learning Center Press, Box 82016-GMO#2, Edmonton, Alberta, T6J 7Eb
$12.95US, $16.95CDN.)
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JAZZED
UP BAG LUNCHES
Maxine Sprague
sends the following tips from her latest book, Super
Easy Bag Lunches
Jazzed
Up Bag Lunches: 13 Ways to Turn HUM-DRUM into YUM!
If the thought
of making packed lunches has you dreading the Back to School season,
try using some of these quick and inexpensive ideas to perk them up.
1. Pop in a funky
new pencil, cool gel pen, eraser or shaped notepad.
2. Include a tricky
food riddle. "What did the tomato say to his friend? You go ahead. I'll
ketchup."
3. Write a special
note. "Thank you for cleaning your locker and returning all the containers
and spoons from last month's lunches."
4. Round up some
unusual eating utensils such as measuring spoons, baby spoons or chopsticks.
5. Slip in a colorful
paper or cloth napkin to celebrate a special day such as Valentine's
Day.
6. Personalize
a paper lunch sack with colorful stickers and markers centered around
a theme of interest to your child such as animals, sports or hobbies.
7. Make a fabric
lunch bag using colorful cloth cut in a holiday shape such as an Easter
Egg or heart.
8. Bake pizza in
a square shape. Add sauce, cheese, green pepper strips for X's, and
Pepperoni for O's.
9. Make millennium
bugs using celery spread with cheese. Stick in shaped pretzels for butterfly
wings, raisins for eyes and dry chow mein noodles for antennae.
10. Mix cinnamon
and sugar in a salt shaker and shake onto buttered toast. Cut the toast
into wedges, long thin pieces or use a cookie cutter to cut out a holiday
shape from the center.
11. Celebrate 100
days of school by stringing 100 doughnut shaped dry cereal pieces onto
a licorice lace and tie in a knot to make a yummy necklace.
12. Bag up a bunch
of grated carrot, slices of celery, cucumber, green pepper and a handful
of raisins. For a dressing, mix a small amount of cream, a dash of vinegar,
salt, pepper and sugar to pour into the bag and toss before eating.
13. Ask your child
to suggest something they would love to find when they open their lunch
bag and add it to your grocery list right now before you forget.
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UPDATES
from 24 Carrot Press
IN PRINT:
- Food safety
education is the topic for my "Cafeteria Classroom" column in the
September issue of School Foodservice & NUTRITION magazine. Visit
http://www.asfsa.org
for more information on becoming a member of the American School Food
Service Association or subscribing to their magazine.
ON THE ROAD:
- During September,
I will travel to 11 cities promoting healthy kids nutrition for back
to school. I will be appearing on local television stations in Detroit,
Minneapolis, Chicago, Houston, Dallas, Atlanta, New York, Phoenix,
Denver, San Francisco and my hometown Portland, Oregon.
- On October 10th,
I will give a talk on "Teaching Nutrition to Young Children" at the
Washington state WIC conference in Seattle.
- The week of
October 15th - 19th, I will be at the American Dietetic Association
annual meeting in Denver. If you're attending, be sure to stop by
the 24 Carrot Press booth on Monday, October 16th and say "hi"!
- I will be presenting
two sessions at the Wisconsin School Foodservice Association conference
on October 26th in Neenah, Wisconsin.
©2000,
by Connie Evers, All Rights Reserved. There is a modest reprint fee
for reproducing the material in this newsletter in either print or electronic
publications. Please send an email to reprint@nutritionforkids.com
for details and rates.
The
information contained in this newsletter is not intended as a substitute
for medical and/or nutrition advice. See your physician and/or registered
dietitian for individual health and/or dietary concerns.
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