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Title: Good%20Fats,%20Bad%20Fats%20


1
Good Fats, Bad Fats fats are not created equal,
but if some fats are good why does fat look so
gross on my hips?
2
Types of fats
  • good -
  • bad -
  • the worst -

3
Types of fats
  • The worst fats for your health are man-made
    trans-fatty acids As is often the case, humans
    take what God created think it needs to be
    tweaked. Trans fats are created when hydrogen gas
    reacts with oil, are found in many packaged foods
  • Trans-fatty acids were developed in the 1950s to
    protect us from the dangers of butter.

4
Major Food Sources of Trans Fat for American
Adults (source FDA)
(Average Daily Trans Fat Intake is 5.8 Grams or
2.6 Percent of Calories)
5
Types of fats
  • Bad fats include saturated fats dietary
    cholesterol. Blood (serum) cholesterol and
    dietary cholesterol are two different types of
    cholesterol.

6
Fats that raise cholesterol
7
Cholesterol Research Says
  • Eating too many foods high in saturated fat may
    increase blood levels of LDL (______) and total
    cholesterol. High blood levels of LDL (______)
    and total cholesterol are risk factors for heart
    disease.
  • Eating foods high in monounsaturated fatty acids
    may help lower LDL (______) cholesterol levels
    and decrease risk of heart disease.
  • Eating polyunsaturated fats in place of saturated
    fats decreases LDL (______) cholesterol levels.
  • Trans fatty acids act like saturated fats and
    raise LDL (______) cholesterol levels. They may
    also lower HDL (______) cholesterol in the blood.
  • Bad fats include saturated fats dietary
    cholesterol. Blood (serum) cholesterol and
    dietary cholesterol are two different types of
    cholesterol.

8
Ok, so why are trans-fats the worst, they seem to
be about the same bad as saturated fats?
9
"Trans fats raise (bad) LDL cholesterol levels
slightly less than do saturated fats, but
saturated fats also raise levels of high density
lipoprotein (HDL) or "good" cholesterol, and
trans fatty acids don't." - Alice H.
Lichtenstein, Dsc, professor of nutrition at
Tufts University in Boston
10
Canola oil
  • Unrefined, raw rapeseed oil contains a high
    percentage (30-60) of erucic acid, a substance
    associated with heart lesions in laboratory
    animals. Canolas erucic acid has been reduced
    by selective breeding of rapeseed.
  • Canada reportedly paid the FDA the sum of 50
    million to have rape seed registered and
    recognized as "safe". (Source Young Again and
    others)
  • Canola is Canada Oil. The name was chosen to
    disassociate it from the negative connotation of
    rape.
  • Rapeseed is a lubricating oil used by small
    industry.
  • Rapeseed is in the mustard family and is
    considered a toxic and poisonous weed. (turnip,
    cabbage, watercress, horseradish, and radish are
    also members of this family of plants)
  • It is inexpensive to grow and harvest.
  • Insects won't eat it.
  • Reported long-term side effects include loss of
    vision, disruption of the central nervous system,
    respiratory illness, anemia, constipation,
    increased incidence of heart disease and cancer,
    low birth weights in infants and irritability.
    Generally rapeseed has a cumulative effect,
    taking almost 10 years before symptoms begin to
    manifest. It reportedly has a tendency to inhibit
    proper metabolism of foods and prohibits normal
    enzyme function.
  • Source David Dancu, N.D., http//www.karinya.com/
    canola.htm

11
EEEEWWWWW.Now, I am totally disgustedIm
cutting fats completely out of my eating plan
12
Types of fats
Good fats include monounsaturated and
polyunsaturated fats. Monounsaturated fats lower
total and "bad" LDL cholesterol while maintaining
levels of "good" HDL cholesterol.
HDL carries cholesterol from artery walls and
delivers it to the liver for disposal. LDL
accumulates in and clogs artery walls.
13
Omega-3 fatty acids
  • eicosapentaenoic acid (EPA)
  • docosahexanoic acid (DHA)
  • alpha-linolenic acid (ALA)
  • The best sources of EPA/DHA omega-3 are fresh
    oily fish seaweed (aka kelp)
  • The best sources of ALA are Canola oil, flaxseed,
    flaxseed oil, walnuts, and leafy green vegetables
    such as purslane

14
Mahatma Gandhi once said, "Where ever flaxseeds
become a regular food item among the people,
there will be better health". While this
prediction was based on simple observation,
scientific evidence would suggest there is more
than a grain of truth to his words. Flaxseeds are
an exceptional source of lignans, a potent
anticarcinogen and the richest known source of
the essential omega-3 fatty acid, alpha-linolenic
acid.
15
(No Transcript)
16
Omega-6 fatty acids
  • Linoleic Acid (Omega 6 family)
  • Vegetables
  • Fruits
  • Nuts
  • Grains
  • Seeds
  • Oils made from safflower, sunflower, corn, soya,
    evening primrose, pumpkin and wheatgerm

17
Characteristics of fats
18
Daily recommendation
19
What does 5 grams of fat look like?
20
How do I reduce fat for my LIVE-IT plan?
  • Go natural Eliminate margarine, packaged foods,
    and fast foods, which tend to contain high
    amounts of saturated and trans fats. Avoid
    processed foods whenever possible.
  • Change your cooking methods Bake, broil, or
    grill rather than frying let the cooking
    process drain off the fat rather than sealing it
    in.
  • Lose the skin Remove the skin from chicken or
    turkey before you cook it.
  • Ditch the butter Cook with grapeseed (high temp)
    or olive oil (low temp) instead of butter,
    margarine, or lard.
  • Skinny down your dairy Switch from whole milk to
    fat-free or 1 milk. Switch to low fat cheeses
    sour cream.

21
Tips to limit incorporate good fats
  • Limit fat in your diet, but don't cut it out
    completely. Focus on reducing foods high in
    saturated fat and select more foods made with
    unsaturated fats. Consider these tips when making
    your choices
  • Saute with olive oil instead of butter.
  • Sprinkle ground flax seeds, walnuts, pumpkin
    seeds (omega-3) on your salads.
  • Use a food dehydrator make your own dried
    fruits / low fat jerky.
  • Buy an oil mister mist extra virgin olive oil
    onto your salads. Top off with balsamic vinegar,
    soy nuts, dried cranberries, and raisins.
  • Use olive oil instead of vegetable oil in salad
    dressings and marinades. Olive oil breaks down at
    high temp so use grapeseed oil when baking or
    frying.
  • Sprinkle slivered nuts or sunflower seeds on
    salads instead of bacon bits.
  • Snack on a small handful of nuts rather than
    potato chips or processed crackers. Or try peanut
    butter or other nut-butter spreads
    nonhydrogenated on celery, banana, or rice or
    popcorn cakes.
  • Substitute slices of avocado for cheese on your
    sandwich.
  • Prepare fresh oily fish such as salmon or
    mackerel (monounsaturated and omega-3 fats),
    instead of meat a couple of times a week.

22
Sources
  • http//www.cnn.com/HEALTH/library/NU/00262.html
  • http//www.mamashealth.com/book/sbeach.asp
  • http//www.hsph.harvard.edu/nutritionsource/fats.h
    tml
  • http//www.americanheart.org/presenter.jhtml?ident
    ifier4668
  • http//www.americanheart.org/presenter.jhtml?ident
    ifier4582
  • http//www.eatright.org/Public/NutritionInformatio
    n/92_9292.cfm
  • http//www.empowerment4women.org/style/allure/nd04
    _fats.html
  • http//www.fda.gov/fdac/features/2003/503_fats.htm
    l
  • http//www.mercola.com/2003/jul/19/trans_fat.htm
  • http//www.wholefoods.com/healthinfo/transfat.html
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