Introduction



Phoenix House: Fat

Introduction

Introduce ourselves and topic

Objectives

1. Identify 2 food sources of saturated and unsaturated fats

2. Identify 1 health benefit of unsaturated fats and 1 health risk of saturated fats

3. Identify 2 strategies of how we can increase healthy fat consumption and 2 strategies how we can decrease unhealthy fat consumption

Icebreaker

Break the participants into 2 groups, giving both groups pictures of the same foods. Ask them to work together in ranking the foods from lowest to highest in fat content. Then review the amounts in each, while mentioning whether the product is high is saturated or unsaturated fats

Brief Transition

There are different names for fat. Fats found in foods are not composed of a single type of fat.

What are saturated fats? Where can we find them?

-solid at room temperature - show stick of butter

-present in animal products such as, meats, cheeses, and butter

What are unsaturated fats? Where can we find them?

-liquid at room temperature - show oil

-other names: monounsaturated & polyunsaturated

-found in oils - Mono: canola and olive & Poly: corn, soybean, and sunflower

-some are known as essential fatty acids, Omega 3's and Omega 6's

-can anyone tells us why these are labeled as essential?

-essential because our bodies can not make them, they must be ingested

-found in fatty fish such as salmon, walnuts, canned white tuna, & flaxseed

What are transfats? Where can we find them?

-mostly man-made (some are found naturally) - show crisco

-occurs when oils are solidified

-are found on the list ingredients as "partially hydrogenated"

-want to limit or avoid

Activity

We do an activity where we measure out the amount of fat in a fast food meal using crisco as the visual aid.

What are the daily requirements?

-total fat should not exceed 20-30% of total energy

-no more than 7-10% should come from saturated fats & transfat combined

Deciphering Food Labels Activity

Pass around food labels of various products. Then you apply the ‘5 and 20′ rule to the saturated fat listed on the nutrition facts label, by reading the percent daily values to gage whether a product may be low or high in saturated fats. Anything that’s 5 % and below is a poor source of that nutrient, anything that’s 20 % and above is a high source and anything in between is a medium source. Have them make piles of the food and then quickly discuss what the food is and why it may be low or high in saturated fats.

Health Benefits of Fats - Why they are necessary

1. Help absorb fat-soluble vitamins

- can anyone name any of them? Vitamin A, D, E, K

2. Provides energy

- give 9 kcal/gram

- excess is stored

3. Cushions and Insulates body organs

4. Satisfy hunger for longer periods

- fats are digested differently and do not leave the stomach as rapidly as CHO and protein

5. Adds flavor to foods

- this is a good thing, however, we can also use spices/herbs to add flavor and therefore, cut down the fat

6. May help protect the heart

- however, only when healthy fats are consumed and not too much unhealthy fats are consumed - ask again if anyone remembers, which fat is healthy and unhealthy

7. Important and potent regulators of vital body functions such as, blood pressure, immune response, inflammation, and secretions of the stomach

Health Risks of Fats - Why they can be harmful

Fats can be harmful when we consume too much of them, especially when they are saturated fats

1. Cardiovascular disease

- show the tubes, explaining the hollow one is a normal artery, allowing for constant blood flow - picture how easily oil can pass through. Then explain, showing the other tube, how saturated fats can clog the arteries - picture butter trying to pass through the tube, doesn't happen as easily.

- inflammation

- high cholesterol

- increase LDLs, which is commonly thought of as the "bad" cholesterol

2. Obesity

- may increase risk for CVD, diabetes, cancer

If not enough essential fatty acids are consumed...

- skin becomes flaky and itchy

- infections are often seen

- growth and wound healing may be restricted

- anemia may develop

-However, such a small amount is needed, that even a low-fat diet will provide enough

Strategies to increase healthy fats and decrease unhealthy fats

First let the clients brainstorm for a bit, having them think about ways on their own. Then we can reveal the chart.

|Ways to increase healthy fats |Tips to decrease unhealthy fats |

|Choose a cooking oil that is high in unsaturated fat |Modify cooking recipes by substituting the solid fats for vegetable |

|-canola,corn, olive, peanut |oil, applesauce, banana, or cooking spray |

|Sprinkle different types of seeds of nuts on a salad such as, |Choose lean meat and skinless poultry options |

|sunflower seeds | |

|Try avocado on a sandwich as a spread |Try 1% or non-fat dairy products |

|Get essential fatty acids, Omega 3’s by eating fatty fish such as, |When shoping for cookies and crackers, remember to check the nutrtiton|

|salmon |facts for products with 0 transfats per serving |

| | |

| | |

Taste Testing Activity

Each person is given a food made with no modifications to the recipe that is high in fat and a food made with modifications to lower fat content, or at least add healthy fats rather than unhealthy ones (Alfredo sauce with cauliflower, muffins)

Evaluation – TIC TAC TOE Game

The group will be split into two teams. The team that goes first will be asked a question and if they get the correct answer, they can place an X on the board, whereever they would like. If they were to get it incorrect, the other team has the ability to steal by answering the question correctly, then placing an O somewhere on the board. And the game just moves on as such until one team makes tic tac toe or the board is filled.

Call to Action

Encourage participants to try to lower their intake of saturated and transfat.

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