H NDS-ONHealth
Health Wave Newsletter, March 2012
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DIETARY FAT
A certain amount of fat in our diets is
required to stay healthy. Fats provide
needed energy in the form of calories.
Fats help our bodies absorb important
vitamins—called fat-soluble vitamins—
including vitamins A, D, E and K. They also
make foods more flavorful and help us
feel full. Fats are especially important for
infants and toddlers, because dietary fat
contributes to proper growth and development. “Fats are really the most concentrated source of energy in the foods we
eat, and our bodies need that energy. Fats
are truly an essential nutrient,” says NIH
nutritionist Dr. Margaret McDowell.
Problems arise, though, if we eat too
much fat and the wrong kinds of fat.
Dietary fats have more than twice as
many calories per gram as either proteins
or carbohydrates like sugar and starch.
Excess calories can pack on the pounds
and raise your risk for diabetes, cancer
and other conditions.
Foods can contain a mixture of different
fats. Unsaturated fats are considered
“good” fats. They’re sometimes listed as
“monounsaturated” and “polyunsaturated” fat on Nutrition Facts labels. These
can promote health if eaten in the right
amounts. They are generally liquid at
room temperature, and are known as oils.
The so-called “bad” fats are saturated
fats and trans fats. They tend to be solid
at room temperature.
The Institute of Medicine (IOM) established acceptable ranges for
total fat intake for childr en and adults (children ages 1 to 3 years:
30–40% of calories; children and adolescents ages 4 to 18 years:
25–35%; adults ages 19 years and older: 20–35%). These ranges ar e
associated with reduced risk of chronic diseases, such as car diovascular disease, while providing for adequate intake of essential nutri ents. Total fat intake should fall within these ranges.
Despite longstanding recommendations on total fat, saturated fatty
acids, and cholesterol, intakes of these fats have changed little fr om
1990 through 2005– 2006, the latest time period for which estimates
are available. Total fat intake contributes an average of 34 per cent
of calories.
The following major concepts fr om the 2010 Dietary Guidelines identify the various types of dietary fats, which ones ar e healthful or
harmful, and recommend ways to reduce ‘bad’ fats, and incr ease
dietary intake of good fats.
TYPES OF DIETARY FATS
Fatty acids are categorized as being saturated, monounsaturated, or
polyunsaturated. Fats contain a mixtur e of these dif ferent kinds of
fatty acids. Trans fatty acids are unsaturated fatty acids. However,
they are structurally different from the predominant unsaturated
fatty acids that occur naturally in plant foods and have dissimilar
health effects. According to the American Heart Association (AHA),
trans fats—like saturated fats—raise "bad" (LDL) cholester ol and
increase the risk of heart disease. But unlike saturated fats, trans fats
lower "good" (HDL) cholesterol and may do mor e damage.
The types of fatty acids consumed ar e more important in influencing
the risk of cardiovascular disease than is the total amount of fat in
the diet. Animal fats tend to have a higher pr oportion of saturated
fatty acids (seafood being the major exception), and plant foods
tend to have a higher pr oportion of monounsaturated and/or
polyunsaturated fatty acids (coconut oil, palm ker nel oil, and palm
oil being the exceptions) See the graph on page 2.
Fatty Acid Profiles of Common Fats and Oils
Saturated fat
Monounsaturated fat
Polyunsaturated fat
100
Fatty acid composition (% of total)
90
80
70
60
50
40
30
20
10
C o
Pa con
lm ut
k er oil a
na
lo
B e
i a
B u l
ef
fat tte
(ta r
llo
w )
P
Po alm
rk
fat oil a
C h (lard
ick
)
en
S
f
Sti h or at
t
ck
ma ening
rga b
rin
ec
C o
tte
So nsee
ft m d
arg oil
a
Pe rine d
an
So ut o
yb
ea il
n
Oli oil
ve
oi
C
Su orn l
nfl
ow oil
e
C a r oil
n
Sa ola
fflo oil
w e
ro
il
0
Solid fats
Oils
a. Coconut oil, palm kernel oil, and palm oil are called oils because they come
from plants. However, they are semi-solid at room temperature due to their high
content of short-chain saturated fatty acids. They are considered solid fats for
nutritional purposes.
b. Partially hydrogenated vegetable oil shortening, which contains trans fats.
SATURATED FATTY ACIDS
The body uses some saturated fatty
acids for physiological and structural
functions, but it makes mor e than
enough to meet those needs. People
therefore have no dietary r equirement
for saturated fatty acids. A str ong
body of evidence indicates that higher intake of most dietary saturated
fatty acids is associated with higher
levels of blood total cholester ol and
low-density lipoprotein (LDL) cholesterol. Higher total and LDL cholester ol
levels are risk factors for car diovascular disease.
Consuming less than 10 per cent of
calories from saturated fatty acids and
replacing them with monounsaturated and/or polyunsaturated fatty acids
is associated with low blood choles terol levels, and therefore a lower risk
c. Most stick margarines contain partially hydrogenated vegetable oil, a source of
trans fats.
d. The primary ingredient in soft margarine with no trans fats is liquid vegetable oil.
Source: U.S. Dept of Agriculture, Agricultural Research Service, Nutrient Data
Laboratory. USDA National Nutrient Database for Standard Reference, Release 22,
2009. Available at http://www.ars.usda.gov/ba/bhnrc/ndl
of cardiovascular disease. Lowering the percentage of calories from
dietary saturated fatty acids even mor e—to 7 percent of calories—
can further reduce the risk of car diovascular disease. Saturated fatty
acids contribute an average of 11 per cent of calories to the diet,
which is higher than r ecommended. Major sources of saturated fatty
acids in the American diet include r egular (full-fat) cheese (9% of
total saturated fat intake); pizza (6%); grain-based desserts (6%);
dairy-based desserts (6%); chicken and chicken mixed dishes (6%);
and sausage, franks, bacon, and ribs (5%). See the graph on page 3,
Sources of Saturated Fat in the Diets of the U.S. Population.
To reduce the intake of saturated fatty acids, many Americans
should limit their consumption of the major sour ces that are high in
saturated fatty acids and r eplace them with foods that ar e rich in
monounsaturated and polyunsaturated fatty acids. In addition,
many of the major food sour ces of saturated fatty acids can be pur chased or prepared in ways that help r educe the consumption of
saturated fatty acids (e.g., pur chasing fat-free or low-fat milk, trimming fat from meat). Oils that ar e rich in monounsaturated fatty
acids include canola, olive, and saf flower oils. Oils that ar e good
sources of polyunsaturated fatty acids include soybean, cor n, and
cottonseed oils.
Sources of Saturated Fat in the Diets of the U.S. Population, NHANES 2005-2006a
Regular cheese
8.5%
All other
food categories
24.5%
Pizza
5.9%
Grain-based
desserts
5.8%
Fried white
potatoes
2.0%
Nuts and seeds,
and nut and seed
mixed dishes
2.1%
Potato/corn/other chips
2.4%
Butter
2.9%
Candy
3.1%
Eggs and
egg mixed dishes
3.2%
Dairy desserts
5.6%
Chicken and
chicken mixed dishes
5.5%
Sausage, franks,
bacon, ribs
4.9%
Burgers
4.4%
Tortillas,
Whole
burritos, tacosb
Reduced-fat
milk
Beef and
4.1%
3.4% Pasta milk
and 3.9% beef mixed
dishes
pasta dishes
4.1%
3.7%
a. Data are drawn from analyses of usual dietary intake conducted by the
National Cancer Institute. Foods and beverages consumed were divided into 97
categories and ranked according to the saturated fat contribution to the diet.
“All other food categories” represents food categories that each contributes less
than 2% of the total saturated fat intake.
TRANS FATTY ACIDS
Trans fatty acids are found naturally
in some foods and ar e formed during
food processing; they are not essential
in the diet. A number of studies have
observed an association between
increased trans fatty acid intake and
increased risk of cardiovascular disease. This increased risk is due, in
part, to its LDL cholester ol-raising
effect. Therefore, Americans should
keep their intake of trans fatty acids
as low as possible.
Some trans fatty acids that Americans
consume are produced by a process
referred to as hydrogenation.
Hydrogenation is used by food manufacturers to make products containing
unsaturated fatty acids solid at r oom
temperature (i.e., more saturated) and
b. Also includes nachos, quesadillas, and other Mexican mixed dishes.
Source: National Cancer Institute. Sources of saturated fat in the diets of the U.S.
population ages 2 years and older, NHANES 2005-2006. Risk Factor Monitoring
and Methods. Cancer Control and Population Sciences.
http://riskfactor.cancer.gov/diet/foodsources/sat_fat/sf.html
therefore more resistant to becoming spoiled or rancid. Partial hydr ogenation means that some, but not all, unsaturated fatty acids ar e
converted to saturated fatty acids; some of the unsaturated fatty
acids are changed from a cis to trans configuration. Trans fatty acids
produced this way are referred to as “synthetic” or “industrial” trans
fatty acids. Synthetic trans fatty acids are found in the partially
hydrogenated oils used in some mar garines, snack foods, and pr epared desserts as a r eplacement for saturated fatty acids. Trans fatty
acids also are produced by grazing animals, and small quantities
are therefore found in meat and milk pr oducts. These are called
“natural” or “ruminant” trans fatty acids. There is limited evidence to
conclude whether synthetic and natural trans fatty acids differ in
their metabolic effects and health outcomes. Overall, synthetic trans
fatty acid levels in the U.S. food supply have decr eased dramatically
since 2006 when the declaration of the amount of trans fatty acids
on the Nutrition Facts label became mandatory. Consuming fat-fr ee
or low-fat milk and milk pr oducts and lean meats and poultry will
reduce the intake of natural trans fatty acids. Because natural trans
fatty acids are present in meat, milk, and milk pr oducts, their elimination is not recommended because this could have potential implications for nutrient adequacy.
CHOLESTEROL
The body uses cholesterol for physiological and structural functions, but it
makes more than enough for these
purposes. Therefore, people do not
need to eat sources of dietary cholesterol. Cholesterol is found only in animal foods. The major sour ces of cholesterol in the American diet include
eggs and egg mixed dishes, chicken
and chicken mixed dishes, beef and
beef mixed dishes, and all types of
beef burgers. Cholesterol intake can
be reduced by limiting the consumption of the specific foods that ar e high
in cholesterol. Many of these major
sources include foods that can be purchased or prepared in ways that limit
the intake of cholesterol (e.g., using
egg substitutes). Cholesterol intake by
men averages about 350 mg per day,
which exceeds the recommended
level of less than 300 mg per day.
Average cholesterol intake by women
is 240 mg per day.
Dietary cholesterol has been shown to
raise blood LDL cholesterol levels in
some individuals. However, this effect
is reduced when saturated fatty acid
intake is low, and the potential nega tive effects of dietary cholesterol are
relatively small compared to those of
saturated and trans fatty acids.
Moderate evidence shows a r elationship between higher intake of cholesterol and higher risk of car diovascular
disease. Independent of other dietary
factors, evidence suggests that one
egg (i.e., egg yolk) per day does not
result in increased blood cholesterol
levels, nor does it incr ease the risk of
cardiovascular disease in healthy
people. Consuming less than 300 mg
per day of cholesterol can help maintain normal blood cholesterol levels.
Consuming less than 200 mg per day
can further help individuals at high
risk of cardiovascular disease.
UNSATURATED FATS (OILS)
Fats with a high per centage of monounsaturated and polyunsaturated fatty acids are usually liquid at r oom temperature and are
referred to as “oils”. Oils contribute essential fatty acids and vitamin E
to the diet. Replacing some saturated fatty acids with unsaturated
fatty acids lowers both total and low-density lipopr otein (LDL) blood
cholesterol levels.
Oils are naturally present in foods such as olives, nuts, avocados,
and seafood. Many common oils ar e extracted from plants, such as
canola, corn, olive, peanut, saf flower, soybean, and sunflower oils.
Foods that are mainly oil include mayonnaise, oil-based salad dr essings, and soft (tub or squeeze) mar garine with no trans fatty acids.
Coconut oil, palm ker nel oil, and palm oil ar e high in saturated fatty
acids and partially hydrogenated oils contain trans fatty acids. For
nutritional purposes, they should be consider ed solid fats.
Americans consume more solid fats but less oil than is desirable.
Because oils are a concentrated source of calories, Americans should
replace solid fats with oils, rather than add oil to the diet, and should
use oils in small amounts. For example, individuals can use soft margarine instead of stick mar garine, replace some meats and poultry
with seafood or unsalted nuts, and use vegetable oils instead of solid
fats, such as butter, in cooking.
Making Healthier Choices
LIMIT “BAD” FATS
•
•
•
•
•
•
•
•
•
•
•
Trim extra fat and skin on meats and poultry befor e cooking.
Instead of frying, try baking, steaming, grilling or br oiling.
Use fat-free or low-fat dairy pr oducts when possible.
Eat more fish (at least 8 oz. a week) and less meat
Use olive or canola oil instead of butter or mar garine.
Consume less than 300 mg per day of dietary cholester ol.
Choose margarines with liquid vegetable oil as the first ingr edient,
or butter substitutes that list water as the first ingr edient.
Look for recipes that use applesauce instead of butter or oil.
Serve fruits for dessert.
Avoid cream dips, gravy and whipped cr eam.
Broth-based sauces, vinegar, salsa, lemon and herbs add flavor ,
not fat.
READ FOOD LABELS
• “It’s about becoming a label r eader,” says Joanne Gallivan, a r egistered dietitian who heads NIH’s National Diabetes Education
Program. To eat healthy, she says, “you need to r ead the Nutrition
Facts label to lear n the amount of fat and calories in the food, the
amounts per serving, and what per cent of calories come fr om fat.”
The nutrition label also shows the amounts of unhealthy saturated
and trans fats.
• Learn to read between the lines on Nutrition Facts labels. A food
labeled ‘low-fat’ doesn’t necessarily mean it is low in calories.
Nonfat cookies, crackers and other pr oducts may contain added
sugar and salt to boost their flavor . Added sugar can add calories,
and too much salt can raise blood pr essure.
REDUCE ADDED SUGARS
FAT-FREE VERSUS REGULAR CALORIE COMPARISON
Added sugars contribute an average
of 16 percent of the total calories in
American diets, but provide few or no
essential nutrients and no dietary fiber.
Added sugars include high fructose
corn syrup, white sugar, brown sugar,
corn syrup, corn syrup solids, raw
sugar, malt syrup, maple syrup, pancake syrup, fructose sweetener, liquid
fructose, honey, molasses, anhydrous
dextrose, and crystal dextrose.
A calorie is a calorie is a calorie, whether it comes fr om fat or carbohydrate. Anything eaten in excess can lead to weight gain. Y ou
can lose weight by eating fewer calories and by incr easing your
physical activity. Reducing the amount of fat and saturated fat
that you eat is one easy way to limit your overall calorie intake.
However, eating fat-free or reduced-fat foods isn't always the
answer to weight loss. This is especially true when you eat mor e of
the reduced-fat food than you would of the r egular item. The following list of foods and their r educed-fat varieties will show you
that just because a pr oduct is fat-free, it doesn't mean that it is
"calorie-free." And, calories do count!
FAT-FREE OR REDUCED-FAT
CALORIES
REGULAR
Reduced-fat peanut butter,
2 Tbsp
187
Regular peanut butter,
2 Tbsp
191
Reduced-fat chocolate chip cookies,
3 cookies (30 g)
118
Regular chocolate chip cookies,
3 cookies (30 g)
142
Fat-free fig cookies,
2 cookies (30 g)
102
Regular fig cookies,
2 cookies (30 g)
111
Fat-free vanilla frozen yogurt
(<1% fat), 1/2 cup
100
Regular whole milk vanilla frozen
yogurt (3–4% fat), 1/2 cup
104
Light vanilla ice cream
(7% fat), 1/2 cup
111
Regular vanilla ice cream,
(11% fat), 1/2 cup
133
Fat-free caramel topping,
2 Tbsp
103
Caramel topping,
homemade with butter, 2 Tbsp
103
Low-fat granola cereal,
approx. 1/2 cup (55 g)
213
Regular granola cereal,
approx. 1/2 cup (55 g)
257
Low-fat blueberry muffin,
1 small (2 1/2 inch)
131
Regular blueberry muffin,
1 small (2 1/2 inch)
138
Baked tortilla chips,
1 oz
113
Regular tortilla chips,
1 oz
143
Low-fat cereal bar,
1 bar (1.3 oz)
130
Regular cereal bar,
1 bar (1.3 oz)
140
Sources: National Heart, Lung, and Blood Institute; National Institutes of Health
2010 Dietary Guidelines for Americans; Center for Nutrition Policy and Promotion,
US Dept. of Agriculture
CALORIES
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