JUST THE FATS!
FAT:
Fat is a major source of calories or energy. Fat improves the taste and odor of foods and gives a feeling of fullness. Fats form the
structures in our bodies, including muscles, nerves, membranes and blood vessels and are essential for the absorption of fat-soluble
vitamins A, D, E and K in the body.
Although some fat in the diet is necessary, too much fat can lead to heart disease, obesity and other health problems. There are three
kinds of fat: saturated fat, polyunsaturated fat and monounsaturated fat. Fats in the diet may be of animal (saturated) or vegetable
(unsaturated) origin. Examples of fat in the diet are gravy, bacon, margarine, butter, cream, salad dressings and nuts. Meats and some
milk products also contain significant amounts of fat. The guidelines recommended by the American Heart Association and the
Surgeon General's Office suggest that fat should contribute no more than 30% of total calories. For those adults with heart disease a
diet of 20 percent or even 10 percent of calories from fat is advised. The fat we eat is saturated and unsaturated. These terms refer to
the chemical structure of the fat molecules. A low total fat intake, with the majority of fat from unsaturated sources, appears to lower
blood cholesterol levels. Too much of any of these fats will increase dietary fat intake, and excess body fat may increase cholesterol
levels and the potential to increase body fat.
MONOUNSATURATED FATS:
Monounsaturated fats typically remain liquid at extremely low temperatures. These fats are also found in vegetable oils such as olive
oil, peanut oil and canola oil. ) Monounsaturated fat lowers total blood cholesterol by lowering LDL cholesterol without lowering
HDL cholesterol. Research has shown that substituting monounsaturated fat for saturated fats (and polyunsaturated fats) reduces blood
cholesterol levels without affecting the HDL levels. Too much of any of these fats will increase dietary fat intake, and excess body fat
may increase cholesterol levels and the potential to increase body fat.
POLYUNSATURATED FATS:
Polyunsaturated fats are usually liquid at room temperature. Polyunsaturated fats are found in vegetable oils such as corn oil, safflower
oil, soybean oil, and sunflower oil. Polyunsaturated fats are also present in fish and fish oils, which help to decrease triglyceride levels.
Polyunsaturated fats lower LDL cholesterol and total cholesterol but they also lower HDL cholesterol (remember HDL cholesterol is
the good stuff). Therefore, this fat should be limited to a certain degree. Too much of any of these fats will increase dietary fat intake,
and excess body fat may increase cholesterol levels and the potential to increase body fat.
OMEGA-3 FATS:
Some types of fish contain unique polyunsaturated fats called Omega-3 fatty acids. These fatty acids seem to make blood platelets less
likely to clot, thus decreasing risk of artery blockage and heart attacks. Fish with high amounts of Omega-3 include salmon, albacore,
tuna, mackerel, sardines, herring and rainbow trout.
SATURATED FATS:
Saturated fats are usually solid or almost solid at room temperature. All animal fats, such as those in meat, poultry, and dairy products
are saturated. Processed and fast foods are also saturated. Vegetable oils also can be saturated. Palm, palm kernel and coconut oils are
saturated vegetable oils. (Fats containing mostly unsaturated fat can be made more saturated through a process called "hydrogenation."
See the definition for hydrogenated/partially hydrogenated.")
Saturated fats are the very unhealthy fats. They make the body produce more cholesterol, which may raise blood cholesterol levels.
Excess saturated fat is related to an increased risk of cardiovascular disease. The amount of cholesterol found in foods is not as
important as the amount of saturated fat. Of all the fats, saturated fat is the most potent determinant of blood cholesterol levels.
Saturated fats stimulates the production of LDL cholesterol ("bad" cholesterol) and therefore increases blood cholesterol levels and the
risk of heart disease. Saturated fats raise cholesterol levels and LDL-cholesterol levels more than dietary cholesterol itself.
TRANS FATS:
These fats are called hydrogenated fats. These are fats that are created when oils are "partially hydrogenated" The process of
hydrogenation changes the chemical structure of unsaturated fats by adding hydrogen atoms to make the fats more saturated.
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Hydrogenation is what turns liquid oil into stick margarine or shortening. Manufacturers use this process to increase product stability
and shelf life. Thus, a larger quantity can be produced at one time, saving the manufacturer money. Unfortunately, this money-saving
process is what contributes to elevated blood cholesterol levels and increases heart disease risk.
Healthy Fats:
Choosing the Right Fats for your Diet
For over thirty years, fat in our diet has been considered the culprit in obesity, heart disease, and high cholesterol. Recent studies
dispel these beliefs and show that good fats are absolutely essential to our health and well-being. But which fats are good? Sifting
through all the information can leave you with even more questions. Here is a basic primer.
What is fat?
For most people the word fat is associated with the padding on their bellies and hips used to store excess calories. But those bulges
aren't fat per se – they’re adipose tissue, which the body uses to store special molecules called fatty acids. Fatty acids perform a wide
variety of functions in the body, functions so vital to our health and well-being that we would instantly fall over and die without them.
This distinction between adipose tissue and fatty acids (or fats) is important. To understand the purpose of fats
and their value, we must see them as more than just a curse to our waistlines.
Why are fats good?
The human body uses fatty acids to do everything from building cell membranes to performing key functions in the brain, eyes, and
lungs. The functions of fats include:
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Brain - Fats compose 60% of the brain and are essential to brain function, including learning abilities, memory retention and
moods.
Heart - 60% of our heart’s energy comes from burning fats. Specific fats are also used to help keep the heart beating in a
regular rhythm.
Nerves - Fats compose the myelin sheath that insulates and protects the nerves, isolating electrical impulses and speeding
their transmission.
Lungs - Lung surfactant, which requires a high concentration of saturated fats, enables the lungs to work and keeps them
from collapsing.
Eyes - Fats are essential to eye function, and are a key component of the rods and cones.
Digestion - Fats in a meal slow down the digestion process so the body has more time to absorb nutrients. Fat-soluble
vitamins (A, D, E, and K) can only be absorbed if fat is present. Fats in a meal, help provide a constant level of energy and
keeps the body satiated for longer periods of time.
Hormones - Fats are required to make hormones and hormone-like substances called prostaglandins found in every tissue,
cell and organ in the body.
Skin & hair - Ever heard of feeding oil to a dog to make their coat shiny? Humans get their soft skin and hair from fats.
Of course the other key role of fats is for energy. The body burns fats for fuel and stores extra fuel in adipose tissue so that it always
has reserves to draw from. Adipose is the most efficient way for the body to store energy. If the body were to store the same amount
of energy in the form of carbohydrates, it would weigh twice as much and take up more space. Adipose also protects and cushions the
organs, and like insulation in a house, keeps us warm.
What are the different kinds of fats?
Fats are broken up into three families, and the poly-unsaturated family is further split into two groups:


Saturated
Mono-unsaturated
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
Poly-unsaturated
o Omega 3
o Omega 6
It’s important to note that one family is not more important than another. The body uses different fats in different places depending on
what it needs to do. For instance, poly-unsaturated fats are typically used by body parts that have the highest activity such as the brain
and eyes. Each type of fat is vital to the body.
Foods in nature typically contain some combination of all three families of fats, and some foods contain more of one type then
another. For example, avocados contain 18% saturated, 68% mono-unsaturated and 13% poly-unsaturated. Flax seeds are high in
Omega 3 (63%) and sunflower seeds are high in Omega 6 (65%). Olives and nuts are typically high in the mono-unsaturated fats, and
animal fat and coconut oil are high in saturated fats.
What are essential fatty acids, or EFAs?
Polyunsaturated fats are broken up into the Omega 6 family and the Omega 3 family. Each of these families has a “parent” fatty acid,
also known as the essential fatty acids, or EFAs:
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
Alph-linolenic acid (also called ALA or LNA) - the parent fatty acid in the Omega 3 family.
Linoleic acid (LA) - the parent fatty acid in the Omega 6 family.
Technically, as long as the body has the parent fatty acid, the rest of the family can be made by the body. However, the body cannot
make the parent fatty acids, thus the term, “essential fatty acids.” When you hear the word “essential” in nutrition, it means the body
can’t make it on its own and has to get it from an outside source.
The body functions optimally with a 2:1 balance of Omega 6 to Omega 3. Most Americans, however, are getting a 20:1 ratio. This
imbalance is largely due to a high intake of vegetable oils, margarine, and processed foods made with partially hydrogenated soybean
oil, all of which are high in Omega 6. To compensate, it’s important to add foods to your diet that are rich in Omega 3 or to
supplement.
What are food sources of Omega 3 and Omega 6 fatty acids?
Although most foods contain a combination of the different types of fatty acids, it is helpful to know which foods are good sources of
certain types of fat in order to include them in your diet.
Foods high in Omega 3 include:
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flax seeds
English walnuts
cold-water fish (salmon, herring, mackerel)
sardines
Foods high in Omega 6 include:
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sunflower seeds
vegetable oils (corn, sunflower, sesame, soybean, safflower)
margarine
pumpkin seeds
Foods high in mono-unsaturated fats:
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
olive oil
avocado
nuts (macadamia, peanuts, almonds, pecans, pistachios)
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Foods high in saturated fats include:
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animal products such as butter, cheese, and cream
coconut, palm, and palm kernel oils.
What makes a fat bad?
Fats are good if they come from whole, natural, unprocessed foods. Fats are only bad if they become damaged. Fats are damaged by
heat, light and oxygen. High heat and chemicals used by manufacturers to process oils are the chief sources of damaged fats. One
particularly damaging process is partial hydrogenation, which gives oils longer shelf life. This process creates trans fats and other
altered molecules that are harmful to the human body.
Poly-unsaturated fats are the most fragile. Oils that are high in poly-unsaturated fats (such as flax seed oil) must be refrigerated and
kept in a dark container. Cooking with these oils damages the fats, depleting their nourishment, and creates oxidized fats and toxins.
Oils that are best for cooking are those high in the mono-unsaturated fats (such as olive oil and macadamia nut oil) or ones that are
high in saturated fat (such as coconut oil) because saturated fats are resistant to damage.
What is a trans fat?
A trans fat is a normal fat molecule that has been twisted and deformed during the hydrogenation process. Trans fats mimic natural
fats in some respects, but are unnatural to the human body. No amount of trans fats is healthy. If the diet does not contain enough good
fat, the body will use the deformed trans fats instead. Studies have implicated trans fats as contributing to major health risks from
heart disease to cancer.
The FDA now requires food manufacturers to list trans fats on nutrition labels. If the ingredients contain partially hydrogenated oil
then the product is suspect, even if the label says no trans fats. To bypass the labeling rules, manufacturers sometimes decrease the
serving size until the number of trans fats is less than .5 grams, which regulations permit listing as “zero” trans fats.
Common sources of trans fats (i.e. the 'bad' fats) include:
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margarine
vegetable shortening
fried fast-food
doughnuts
processed food containing partially hydrogenated oils such as: hot chocolate, peanut butter, energy bars, crackers, cookies,
cakes, pastries, biscuits, chips, imitation cheese, microwave popcorn and other snack foods
What’s wrong with a low-fat diet?
Americans are turning to low-fat and no-fat processed foods in a misguided effort to keep their weight down. Ironically, these
processed foods are one of the main culprits in weight gain because these foods are typically “high glycemic.” High glycemic foods
cause the level of blood sugar to spike (to rise suddenly). Sustained high blood sugar levels are so destructive that the body attempts to
get the sugar out of the blood fast to minimize any damage. One way the body will do that is to signal the liver to take the sugar from
the blood and turn it into “long chain” sticky saturated fat – the exact kind we are trying to avoid. The liver will create more fat than
the body can immediately use, so the extra fat is stored in the adipose tissue (e.g. on our hips). Ironically, pulling the good fat out of
the food causes the body to build up the kind of fat we’re trying to avoid.
What about the coconut?
Coconuts are 92% saturated fat, which often makes people avoid them. But all saturated fats are not created equal. 65% of the
saturated fats found in coconut are what is called “medium chain.” Medium chain fats have unique characteristics that set them apart
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from the other fats. One is that they do not require bile from the liver for digestion, so they are quickly absorbed and used by the body
for quick energy. Medium chain fats also protect the body from disease by disabling and killing bacteria, viruses, and parasites.
Manufacturers pull out these medium chain fats and sell them as a separate supplement called MCT oil. This oil is good for people
with liver/gallbladder issues who need the energy from fat but have trouble digesting it. Athletes also use this oil for quick energy.
Won’t I get fat if I eat fat?
Eating good fat causes the body to be satiated quicker and longer than occurs with the consumption of carbohydrates and refined
sugars. Therefore, you will eat less. Good fat, especially in conjunction with fiber and protein in whole foods, will be readily
accessible for our needs, and satisfy our food cravings, without dangerous sugar spikes.
How do I get good fats into my diet?
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Eat fats and oils directly from whole foods without any processing or heat. Raw nuts & seeds, avocados, and olives are good
examples.
Purchase oils that are processed as minimally as possible. Look for words such as “cold expeller pressed”, and “extravirgin.”
Make your own salad dressings with pure oils. Typical ready-made salad dressings are made with inferior, overly-processed,
damaged oils.
Be diligent about getting Omega 3 fats into your diet with either whole foods (such as flax seeds) or by taking supplements.
Avoid foods containing partially hydrogenated oils and deep fried fast foods.
Avoid animal fat since the highest concentration of toxins in animals will be found in their fat. This is why it is especially
important to buy organic dairy.
How much ‘good’ fat is okay in my diet?
All fats contain different amounts of saturated, monounsaturated and polyunsaturated fatty acids. There isn’t one right amount for
every diet, but should be based on the amount of calories consumed.
That being said, the usual recommended amount of fat in a diet is 30% of total calories a day, with approximately 15% coming from
poly-unsaturated fat. Omega 3 fatty acids should be 2-3% of total calories and omega 6 should be 1-1.5% of total calories. A 2:1 ratio
of Omega 3 to Omega 6 is best. In a 2000 calorie diet that means:
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56g (500 calories) of mono-unsaturated
7.3g (66 calories) of Omega 3
3.7g (33 calories) of Omega 6
It isn’t about really trying to be exact right down to the right amount of grams, as it is to become aware that we need to eat more of the
“healthier fats” and avoid the “unhealthy fats”.
The best sources of fats come from raw, unprocessed whole foods. The following table (from the ESHA Food Processor and USDA
Handbook 8) provides examples of foods and how much of the different types of fat they contain.
Foods and Their Different Fat Contents
Food
Saturated
Avocado (1 cup)
6g
Flax seeds (2 tbs)
.6g
Olive oil (1 tbs)
2g
Peanut butter (2 tbs)
3.3g
Almonds (2 tbs)
.9g
Cheddar Cheese (2 oz)
12g
Salmon (chinook/ 3.5 oz) 3.2g
Tuna (white/ water / canned1.4g
Mono-unsaturated
25.8g
1.3g
10.8g
7.8g
6.0g
5.3g
5.7g
1.3g
Omega 6
4.43g
.84g
1.12g
4.38g
1.86g
.33g
.33g
.18g
Omega 3
.26g
3.51g
.1g
.02g
.07g
.21g
1.83g
1.6g
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What are typical serving sizes of fats?
Knowing typical serving sizes for fats will help you keep them proportionate to total calories in your diet. Examples of food that are
good sources of fat and serving sizes are:
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Oils (olive, canola, peanut, sesame) – 1 tablespoon
Flax seeds – 2 tablespoons
Avocado – 1/2 avocado
Nuts (almond, cashews, walnuts) – 2 tablespoons
Black olives – 8 or Green olives – 10
YOU NEED TO PRINT OFF THE NEXT
PAGE “FATS TABLE” AND BRING IT TO
CLASS NEXT WEEK!
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K & G Wellness. All rights reserved. No part of this publication or class may be reproduced or used in any form or by any means-graphic, electronic, or
mechanical; including: photocopying, recording, or in any information storage or retrieval system without written permission from this publisher. For internal
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“HOW DOES A GOOD DAY LOOK?”
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K & G Wellness. All rights reserved. No part of this publication or class may be reproduced or used in any form or by any means-graphic, electronic, or
mechanical; including: photocopying, recording, or in any information storage or retrieval system without written permission from this publisher. For internal
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Week 4 Objectives
It has now been a few weeks into our program, and I’m sure some of you are feeling the frustrations of this
course. We are attempting to teach you a whole new eating approach that has been grounded now in research at
Harvard University’s Nutrition Lab to show the most beneficial way to consume the right foods. Trying to
apply it while learning it sometimes becomes overwhelming. Like everything in life, it is going to take practice
with trial and error along the way for you to “get it”. When you make a mistake (and all of us do) do not beat
yourself up, pick yourself up and learn from it. Keep going. It’s that simple, but it’s true. The more you try the
more you learn and the more this whole way of eating will form a new habit that will leave you in so much
better health than when you started our program. It is going to be great. Keep it up! We are proud of all of you
in the decisions you are making to improve your health and wellness.
At this point the largest areas you have changed based on what you have learned include:
Eating more often (5 times a day, every 3-4 hours)
Eat enough calories (don’t go too low)
Drink more water (1/2 your body weight)
Start your meal or snack with a lot of lean protein. Choose more plants when available
(beans/legumes/nuts/seeds)
Avoid as many simple carbs as you can.
TIME your carbohydrates correctly. (4 veggies, 3 fruits, 2 grains (if you are trying to lose weight)).
Eat healthy fats, and don’t be afraid of them, because the healthy fats won’t make you fat!
Avoid dining out if at all possible to maximize your success.
Go for a walk!!
Net Carbs:
While reviewing the Carbohydrates don’t forget the information you were given on “Net Carbs”. Many people
may still be feeling their carb totals are too high. But, in realty, when looking at your fiber content of your day,
your total carb could very easily be less than what you think they are. When following the carb formula, keep
the net carbs in mind.
After the fats class it is a great opportunity to look back at all you have learned and what you have chosen to
apply. With the ability to fix the things that need to be fixed and keep doing all the things you are already doing
correctly, you will begin to find the effects to be astounding.
Fats, quite possibly is one of the hardest concepts and most confusing of the lectures. To simplify, we hope the
handouts will help to clear the confusion. Read them carefully.
Never should all fats be avoided. The key is to incorporate the “good fats” and reduce the “bad fats”. To do
this, you will notice within the handouts suggested serving sizes. The old saying “Too much of a good thing”
holds true here. The plant based proteins bring with it the best fat choices and should be incorporated when
possible. Even if you are making the best, leanest possible animal protein choices, by not incorporating plant
based proteins (better still a 50/50 balance) your body fat percentage will stay the same or possibly increase.
Trying to incorporate plant proteins rather than animal at your snack times can help get you to that 50/50
balance and help you to stay within the 30% of your calories coming from fats.
Don’t forget, if your fats are running too low, this can also become a health issue the same as when they are too
high. Don’t be afraid to add into your diet that one tablespoon of raw oil daily.
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For the first time starting with this week, we will be having you add up EVERYTHING on your food journal:
Calories, proteins, carbs, fats, and now even fiber.
Each meal/snack or new day gives you an opportunity to “start over”. It’s your time to have a second chance on
doing it right. Make it the best day you can!
You can do this; we know you can if you still want it bad enough!!
We hope you all have a fantastic week!
K&G
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