Sugar, Fat, Cholesterol & Sodium - TIPS to REDUCE By - Hoag

TIPS to REDUCE
    Sugar, Fat, Cholesterol
              &
           Sodium
                            By
                   Miriam Matulich, RDN
    Outpatient Nutrition Community Educator, Hoag Hospital

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Objectives:
1. Define sugar, fat, cholesterol, and sodium and how to lookfor them
   in our foods
2. Learn how to reduce cravings for these in our diet
3. Learn why sugar, fat, cholesterol, and sodium are important
4. Which foods are high/low sources of sugar, fat, cholesterol, and
   sodium?
5. How to balance sugar, fat, cholesterol, and sodium in our daily food
   intake

WHAT ACTUALLY IS IT?

 a sweet crystalline substance obtained from various
  plants, especially sugar cane and sugar beet, consisting
  essentially of sucrose, and used as a sweetener in food
  and drink.

 ….can be ADDED to foods or found NATURALLY, such as in
  milk, yogurt, cream, etc. as lactose or in fresh, canned, or
  dried fruit as fructose.
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READ the INGREDIENT LIST or FOOD LABEL
        to find names for added sugars:

 Sugar
 Raw sugar
 Sugar molecules ending in “ose” ‐sucrose,
  dextrose, fructose, glucose, lactose,
  maltose
 Brown sugar
 Molasses
 Malt sugar
 Invert sugar
 Corn sweetener
 Corn syrup
 Fruit juice concentrates
 High fructose corn syrup
 Honey
 Syrup
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2 Major types of Carbohydrates:

        Simple                                Complex
    carbohydrates:                         carbohydrates
•  ….are digested quickly
   and send immediate                  • ….are digested more
   bursts of glucose                     slowly and supply a
   (energy) into the blood               lower more steady
   stream. That's why you                release of glucose into
   may feel a rush of                    the blood stream.
   energy when you eat a                 Some complex
   dessert, only to be                   carbohydrate foods are
   followed by a crash of fat            better choices than
Examples:                                others.
                                       Examples:
• Candy                                • Legumes
• Regular (non-diet)                   • Starchy vegetables
   carbonated beverages,               • Whole‐grain and high‐
   such as soda                          fiber foods
• Syrups
• Table sugar
• Added sugar
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Other terms related to Sugars:
 LESS SUGAR or REDUCED SUGAR ‐at least 25% less sugars /serving, compared to
  standard serving size of the traditional variety

 SUGAR‐FREE‐ less than 0.5 grams of sugar/serving

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HOW DO WE

    Remove sugar( white and brown), syrup, honey and
    molasses from the table!!!
 *Cut down to 1/2 the usual amount of sugar from cereal,
pancakes, coffee or tea, and consider using artificial
sweeteners, (STEVIA is recommended)
 *Buy sugar‐free or low‐calorie beverages
 *Eat fresh fruit. Avoid fruit canned in syrup and only eat
fruits canned in water or natural juice
*Instead of adding sugar to cold cereal, add fresh fruit such
as bananas, cherries or berries) or dried raisins, cranberries,
or apricots to hot cereal

(continued)

*Cut sugar by 1/3 to 1/2 when baking ( often, you
won’t know the difference!)
*Use flavored extracts such as almond, vanilla, orange
or lemon instead of sugar in recipes
*Use spices such as ginger, allspice, cinnamon, &
nutmeg to enhance flavor in foods
*Use unsweetened applesauce for sugar in recipes (use
equal amounts)
*Try zero‐calorie sweeteners such as stevia, sucralose,
aspartame, or saccharin in moderation

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Why reduce sugar?

 contributes 4 calories (energy)/ gram
 will help you lose weight and prevent obesity
 avoid mood swings
 reduce inflammation
 reduce the risk for Type 2 diabetes
 recommended by the American Heart Association to limit sugars to prevent
  heart disease
 causes dental carries

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HOW to REDUCE SUGAR CRAVINGS :

~Drink MORE water!! -may reduce cravings and
appetite, as well as help with weight loss
~Increase protein!-may reduce cravings up to 60% and
cut the desire to snack at night by 50%
~Distance yourself!-chew gum, go on a walk, take a
shower
~Plan your meals for the day or week-eliminates
spontaneity and uncertainty…both cause cravings!
~Avoid getting extremely hungry!-always have a
healthy snack ready
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~Practice MINDFUL EATING- a type of meditation, in relation to
food eating….. It is about learning to recognize the
DIFFERENCE between cravings and actual hunger, helping you
choose your response

~Get enough sleep! This may disrupt normal fluctuations in
appetite hormones, leading to cravings and poor appetite control

~Eat proper meals- helps prevent hunger and cravings, while
also ensuring that your body gets the nutrients it needs

~Don’t shop while hungry! Eat before you go to help reduce
the risk of unwanted cravings and impulse buying. Take a
shopping list!!

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FAT…what actually is it?
• A nutrient that is crucial for our bodies to function normally.

• Supplies us with energy, 9 calories per gram

• Makes it possible for other nutrients, especially other fat‐soluble vitamins,
  Vits. A, D, E and K, to do their jobs

• Consists of a wide group of compounds which are SOLUBLE in organic
  solvents and INSOLUBLE in water

                                                          (Low

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Many forms of fats…..
 OILS - exist in liquid form at room temperature, don’t mix with water, and
  have a greasy feel to them
 ANIMAL FATS-butter, lard, cream, and fat in (and on) meat
 VEGETABLE FATS-corn oil, peanut oil, flax seed oil, and olive oil
 FATS or FATTY ACIDS- refers to all types of fat, referred to as solid at
  room temperature

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TWO TYPES OF FATS
     UNSATURATED FATS:                            SATURATED:
usually liquid at room temperature      usually solid at room temperature

                                         usually solid or waxy at room
    •    Monounsaturated Fats             temperature …come predominately
 Come from PLANT BASED sources           from animal products, and some
  and include:                            tropical oils.
 Olive, canola and peanut oils
 Nuts and nut butters
 Olives
 Avocados

     •   Polyunsaturated Fats
 Come from plant-based sources
 Safflower, corn, sunflower, soybean
  and cottonseed
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 Nuts

Sources are:
•   beef, pork, lamb, veal, and skin of poultry
•   hot dogs, bologna and salami
•   high fat dairy products, such as whole milk, 2% milk, cheese, 4% cottage cheese,
     ice cream , whole cheese
•   butter, lard, bacon fat
•   tropical oils, such as palm, palm kernel and coconut oils
•   baked goods, cookies, pastries and
•   croissants

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Did you know?
•   Polyunsaturated fats can help reduce bad cholesterol levels in
    your blood which can lower your risk of heart disease and stroke

•   Monounsaturated fats can have a beneficial effect on your heart
    when eaten in moderation and when used to replace saturated fat and
    trans fat in your diet

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 Source of energy
      A component of cell walls
      A source of fatty acids our bodies cannot
       make
      A way to absorb fat-soluble vitamins, A,D,E,
       and K
      A way to insulate our bodies and protect
       organs
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TRANS FATS
•   Artificial trans fats (or trans fatty acids) are created in an industrial
    process that adds hydrogen to liquid vegetable oils to make them
    more solid.
•   The primary dietary source for trans fats in processed food is
     “partially hydrogenated oils."
•   Look for them on the ingredient list on food packages.

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Lipids
     * are a type of organic molecules.
     * are oily or waxy. Fats are made from lipid molecules.
     * are long chains of carbon and hydrogen molecules.
     * are classified as simple and complex.
     * are found in humans and many types of animals.

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What is cholesterol and why is it important?
    •    -a waxy substance found in your body and in animal products like meat, eggs and
         dairy.
    •    -plays important roles in the production of hormones, Vitamin D and the bile necessary
         for digesting fats.
    •     -an essential component of every cell in your body, giving cell membranes strength and
         flexibility

What is blood Cholesterol?
•       Low-density lipoprotein (LDL) carries cholesterol from your liver to the cells
        around your body where it's needed.
•       a high level of LDL in your blood can form fatty deposits in your arteries.
•       This increases your risk of heart disease and stroke.
•        LDL is often called 'bad' cholesterol. (LOW-DOWN LOUSY)

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Your liver produces all of the cholesterol that your body
needs to function, but cholesterol can also be introduced
through the consumption of animal products.

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What if you eat TOO MUCH cholesterol
 Foods high in cholesterol also tend to be high in saturated fat
 Eating too many saturated and trans fats can cause your liver to
  produce too much LDL (“bad”) cholesterol, which winds up in
  artery-clogging deposits.

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Which Foods are Free of Cholesterol?

 Vegetables
 Peas, chick peas, cowpeas,
  black-eyed peas, lentils
 beans
 fruits,
 nuts,
 whole grains
 SOY PRODUCTS and soy
  foods are all good for your
  cholesterol and your heart.

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SODIUM- What is it?
•   a mineral that occurs naturally in foods or is added during manufacturing - or both
•   occurs naturally in foods such as celery, beets and milk....
•   By weight, table salt is approximately 40% percent sodium and 60% chloride.
•   About 90 percent of the sodium we eat is in the form of sodium chloride

    Sources of Sodium
  processed meats,
 some canned foods,
 cheeses,
 breads, cereals,
 sauces,
 pickled foods,
 commercial rice or pasta
  mixes &
 condiments
 restaurant food, fast foods
 pre- packaged foods are
  usually very high in sodium
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Principal commercial sodium compounds:
•    sodium carbonate
•    sodium sulfate
•    Sodium propionate
•    ***The most important and familiar sodium compound is sodium chloride,
     or common salt, NaCl

Foods low in sodium
   Fruits
   Vegetables
   Whole grains
   Nuts and seeds
   Beans
   Poultry
   Fish
   Yogurt
   Oatmeal
   Unsalted popcorn
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What happens if you eat too much salt?
•    the extra water stored in your body raises your blood pressure which puts a
     strain on your heart, arteries, kidneys and brain….. which can lead to heart
     attacks, strokes, dementia and kidney disease.

 How can we balance our intake of SUGAR, FAT, CHOLESTEROL and SODIUM?

    ***DASH DIET

    ****MEDITERRANEAN DIET

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DASH stands for Dietary Approaches to Stop Hypertension. It is an eating
plan that is based on research studies sponsored by the National Heart,
Lung, and Blood Institute (NHLBI). These studies showed that the DASH
program lowers high blood pressure and improves levels of cholesterol.
This reduces your risk of getting heart disease.

                               The DASH Diet:
•   Emphasizes vegetables, fruits, and fat-free or low-fat dairy products.
•   Includes whole grains, fish, poultry, beans, seeds, nuts, and vegetable
    oils.
•   Limits sodium sweets, sugary beverages, and red meats.
•   Other lifestyle changes can help lower your blood pressure. They
    include staying at a healthy weight, exercising, and not smoking.
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The Mediterranean Diet emphasizes:
•   Eating primarily plant-based foods, such as fruits and vegetables, whole grains,
    legumes and nuts
•   Replacing butter with healthy fats such as olive oil and canola oil
•   Using herbs and spices instead of salt to flavor foods
•   Limiting red meat to no more than a few times a month
•   Eating fish and poultry at least twice a week
•   Enjoying meals with family and friends
•   Drinking red wine in moderation (optional)
•   Getting plenty of exercise

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U.S.News Best Diets Overall

• Mediterranean Diet           • D.A.S.H Diet
• Ranked # 1                   • Ranked # 2
• -earns especially            • reducing
  high marks for                 hypertension,
  heart health                 • prevention and
• diabetes                       management of
  management and                 diabetes
  prevention                   • Role in supporting
                                 heart health
                               • Balanced approach
•   By U.S. News Staff           for weight loss
    Jan. 4, 2021
       By 33

Look for the sugar, fat, cholesterol, and sodium content in foods, read
nutritional labels.

REDUCE the amount of sugar, fat, cholesterol, and sodium in your daily
diet by making healthier choices

Identify the various names for sugar, and types of fat in your diet

Make better fat choices and limit amounts to healthy levels
Follow either the D.A.S.H Diet or the Mediterranean Diet for
better heart healthy eating!!!

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QUESTIONS?

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