Diabetes Prevention
Count Saturated Fat Intake to Minimize Cardiovascular Risk
Month 1; Class 4
Risk Factors for Heart Disease and
Stroke
Know Your Numbers
HDL “good”
cholesterol
Minimum 40mg/dL;
Better if over 60mg/dL
LDL “bad”
cholesterol
Less than 100mg/dL is
optimal; goal is set by
other risk factors
Triglycerides
Less than 150mg/dL
Saturated Fat and Cholesterol
Meat and full fat dairy
contain saturated fat
Cholesterol only comes
from animal sources
No plant food contains
cholesterol
To Reduce LDL “Bad” Cholesterol
Focus on Saturated Fat
Count grams of Saturated fat.
<10 g if you have heart disease;
<20 g for others
Counting Saturated Fats
(Sat fat per serving) * (Servings) = Grams of Sat Fat
3 g x 2 Servings = 6 g Sat Fat
7 g x 2 tablespoons of butter = 14 g Sat Fat
20 g Sat Fat
Some examples of saturated fat content:
8 oz glass of whole milk: 5 g Sat Fat
One tablespoon heavy cream: 3 g Sat Fat
1 ounce slice cheese: 5 g Sat Fat
3 oz serving skinless white chicken: 1 g Sat Fat
3 oz serving dark meat chicken: 2 g Sat Fat
3 oz lean pork: 4 g Sat Fat
3 oz marbled steak or roast: 4 to 11 g Sat Fat
Hot dog: 5 to 11 g Sat Fat
Double quarter pound cheeseburger: 20g Sat Fat
Counting Grams of Saturated Fat
Breakfast: sausage egg and
cheese on a biscuit, 2 hash
browns and large coffee with
cream
Lunch: big bacon classic burger,
biggie fries, and a medium frosty
Dinner: 10 oz steak with mashed
potatoes with butter and salad
with hidden valley original with
bacon
Dessert: 1 pint of Haagen-Dazs
ice cream
Counting Grams of Saturated Fat
Sausage egg with cheese
2 Hash Browns
Large Coffee w/6 tablespoons cream
Big bacon classic
Biggie Fries (5.6 ounce)
Frosty medium
10 ounce steak
Mashed potatoes
Butter 3 tablespoons
Lettuce
Hidden Valley Dressing 4 tablespoons
1 pint = 2 cups Haagen-Dazs
8g
3g
13.2 g
12 g
3.5 g
7g
18 g
0g
21.6 g
0g
10 g
44 g
140.3g
Counting Grams of Saturated Fat
Joe Decides to Make Healthier Food Selections
Breakfast: oatmeal, and whole
wheat toast with butter
Lunch: sandwich with turkey and
2 slices of cheese with a glass of
whole milk
Dinner: salmon, green beans,
and salad with Italian dressing
Dessert: 1 cup of Haagen-Dazs
ice cream
Counting Grams of Saturated Fat
Oatmeal and toast
Butter (1 tablespoon)
Turkey with skin
American Cheese 2 ounces
Whole milk 8 ounces
Salmon 3.5 ounces
Green beans
Lettuce
Italian dressing 2 tablespoons
1 cup of ice cream
0g
7.2 g
13.2 g
4.4 g
5.1 g
1.0 g
0g
0g
2.0 g
22 g
41.7g
Counting Grams of Saturated Fat
Breakfast: Kashi cereal, skim
milk, blueberries
Snack: orange
Lunch: salad with olive oil and
vinegar with tuna, cucumbers,
tomatoes and carrots
Snack: watermelon, and 4 fat
free fig Newton's
Dinner:
salmon,
asparagus, 1 dinner role
salad,
Counting Grams of Saturated Fat
Kashi ¾ cup
1 cup skim milk
½ cup blueberries
Orange
All vegetables salad
Tuna in water 3.5 oz
Olive oil 1 tablespoon
Vinegar
Watermelon
Fat Free Apple Newton 4
Salmon 3.5 oz
Salad & unlimited Asparagus
Olive Oil 1tablespoon
Dinner Roll
0g
0g
0g
0g
0g
0.6 g
1.8 g
0g
0g
0g
1.4 g
0g
1.8 g
0g
5.6 g
Total Fat Percent Goal Individualized
25-40% of Total Calories
Saturated BAD – AVOID
> Animal fats (butter, lard, bacon grease)
> Tropical oils (lard palm & coconut)
Trans—very BAD-AVOID
> Hydrogenated or partially hydrogenated oils
Polyunsaturated—10% ESSENTIAL
> Omega-3 fatty acids (fish oils) liberal amounts
> Many vegetable oils (corn, soybean, safflower)
Monounsaturated—12–20%liberal AMOUNTS
> Healthier oils (olive, peanut, and canola)
Nutrition Facts
Serving Size
Number of servings
This section shows
Amounts for different
Nutrients in one serving.
The “%Daily Value” tells
How much of the recommended amounts the food
provides in one serving,
based on a 2000 calorie a
day diet. For example
one serving of this food
Gives you 18% of your
Total fat recommendations
Recommended daily
Amount for each nutrient
For two calorie levels. If
you eat a 2,000 calorie
Diet, you should be eating
Less than 65 grams of fat
And less than 20 grams of
Saturated fat.
Trans Fatty Acids
Study found—
1/3 of trans fat comes from
margarine
2/3 comes from commercial
baked goods and fried food
Poly
Count grams of Saturated fat.
<10 if you have heart disease;
<20 g for others
Sat
Check food labels for hydrogenated
oils and keep to a minimum.
Avoid Fast Foods
Trans
Make this the main fat in you diet.
Use olive oil, canola & peanut oil for
cooking.
Mono
Omega 3: Fatty fish 2 times a week
Omega 6: controversial, watch the
science develop, minimal amount