Get off the SoFAS!#1

Solid Fats and Added Sugars

2010 Dietary Guidelines

According to the 2010 Dietary Guidelines for Americans:

Solid fats and added sugars (SoFAS) contribute to an average of 35% of daily calories (almost 800 calories!)

Reducing intake of calories from SoFAS is recommended

Is fat bad for you?

Your body needs some fat from food!

It’s a major source of energy.

It helps you absorb some vitamins and minerals.

Fat is needed to maintain the structure and function of build cell membranes.

It is essential for blood clotting, muscle movement, and inflammation.

Helps keep your immune system working.

Some fats are better than others.

NO!#2

Types of Fat #3

Unsaturated FatsMost of the fat that you eat should come from unsaturated sources: polyunsaturated and monounsaturated fats.

#4 - 5

What Is Solid Fat?

Fats that are solid at room temperature Includes both saturated and trans fats

- Saturated fats are found in animal products (butter, cheese, milk, meat) and some plants (coconut and palm oil)

-Trans fats are often found in pre-packaged snacks, baked goods and fried foods (margarine, cookies, cakes, chips, frozen foods, refrigerator doughs) .

These are hidden (don’t show on the label) in 1 of 11 processed foods. (under 0.6 grams)

#5

Research from the Harvard School of Public Health and elsewhere indicates that trans fats can harm health in even small amounts: for every 2% of calories from trans fat consumed daily, the risk of heart disease rises by 23%.

Solid Fats#6

Why Eat Less Solid Fat?

Solid fats tend to cholesterol levels - This increases the risk for heart disease

Excess calories can contribute to weight gain and increase risk of chronic health problems

#7

Top 10 Sources of Solid Fat in the U.S.

Type of FoodPercent Contribution to Total Solid Fat

Grain-based desserts 10.8%

Pizza 9.1%

Regular cheese 7.6%

Sausage, hot dogs, bacon, ribs 7.1%

Fried white potatoes 4.8%

Dairy desserts (like ice cream) 4.7%

Tortillas, burritos, tacos 4.6%

Chicken and chicken mixed dishes 4.1%

Pasta and pasta dishes 3.9%

Whole milk 3.9%

How much should I have?

Dietary Guidelines:

Limit saturated fat to less than 10% of calories- This would mean less than 200 calories per day from saturated fat for a 2,000

calorie diet

(200 calories = 22 grams of sat. fat)

Keep trans fat (also known as partially hydrogenated fats) consumption as low as possible – no more than 2 grams per day.

# 8 - 10

 If you have a 2,000-calorie diet shoot for 44 to 78 grams of fat –

mostly unsaturated.

According to the Institute of Medicine, you should get 20 to 35 percent of your

calorie intake from fats. 

FDA Trans Fats Ban May Target Your Favorite Food – 3:45 min

https://www.youtube.com/watch?v=rNwjRJm20zI

Identifying Solid Fat on the Food Label

Look for the words “Saturated Fat” and “Trans Fat” under “Total Fat”

Look at the ingredient list

Examples of Solid Fats That Can Be Listed as an Ingredient

Beef fat

Butter

Chicken fat

Coconut oil

Cream

Hydrogenated oils

Palm kernel oil

Partially hydrogenated oils

Pork fat (lard)

Shortening

Stick Margarine

Trans Fat

Make the Changes!

Choose lean meats and poultry

Trim visible fat from meat and remove skin from poultry

Switch from whole milk to low-fat or skim

Try grilling, broiling, poaching, or roasting instead of frying

Try peanut butter on toast instead of butter

Eat fewer baked goods made with stick margarine or shortening.

Look for trans fat (partially hydrogenated) on the label!

What Are Added Sugars?

*Added sugars are sugars and syrups that are added to foods or beverages when they are processed or prepared.

*This does not include naturally occurring sugars such as those in milk and fruits.

Why Should We Eat Less Added Sugar?

When we eat added sugars…

We fill up on “empty calories” instead nutrient dense foods

More calories means unhealthy weight gain

Cavities

#12

Top 10 Sources of Added Sugars in the

U.S.

Type of Food

Percent Contribution to Added Sugars

Soda, energy drinks, sports drinks 35.7%

Grain-based desserts (like cookies or cake) 12.9%

Fruit drinks (like fruit punch) 10.5%

Dairy desserts (like ice cream) 6.5%

Candy 6.1%

Ready-to-eat cereals 3.8%

Sugars and honey 3.5%

Tea 3.5%

Yeast breads (like cinnamon rolls) 2.1%

All other food categories 15.4%

#13

Sugar Is Not Just “Sugar!”

Examples of Added Sugars That Can Be Listed as an Ingredient

Anydrous dextrose Lactose

Brown sugar Malt syrup

Confectioner’s powdered sugar Maltose

Corn syrup Maple syrup

Corn syrup solids Molasses

Dextrin Nectars (e.g. peach nectar, pear nectar)

Fructose Pancake syrup

High-fructose corn syrup Sucrose

Honey Sugar

Invert sugar White granulated sugar

What Do Solid Fats and Added Sugars Have in

Common?

• SoFAS are energy dense (high in calories) and can contribute to lots of empty calories

• SoFAS often do not contain many important nutrients like vitamins, minerals, or dietary fiber

Many foods have solid fats and added sugars!

#14

Activity

Questions?

Project Sponsors•USDA Project Funded through the Supplemental Nutrition Assistance Program

•School District of Philadelphia

•Department of Nutrition Sciences, Drexel University