Family and Consumer Sciences

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Ohio State University Extension

healthy fats

Making the New Dietary Guidelines a Part of Your Life: Choosing Fats

This is the 5th post on how to make the 2015-2020 Dietary Guideline’s Key Recommendations a part of your life. This post will help you choose healthy fats. Fats are discussed in the “limits” of the Dietary Guidelines, saying “a healthy eating pattern limits saturated fats and trans fats…” However, the guidelines also state a healthy eating pattern should […]

WRITTEN BY: Shawna Hite, Healthy People Program Specialist, OSU Extension Family & Consumer Sciences

REVIEWED BY: Barb Hennard, Extension Educator, OSU Exntesion Family & Consumer Sciences

PHOTO CREDITS:

  • American Heart Association (2014). Fats: The good, the bad, the ugly. Retrieved from: http://www.heart.org/idc/groups/heart-public/@wcm/@fc/documents/downloadable/ucm_469423.pdf

REFERENCES:

  • American Heart Association (October, 2015) Monounsaturated fats. Retrieved from: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Monounsaturated-Fats_UCM_301460_Article.jsp#.V8h2c00rLIV
  • American Heart Association (October, 2015). Polyunsaturated fats. Retrieved from: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Polyunsaturated-Fats_UCM_301461_Article.jsp#.V8h2O00rLIV
  • American Heart Association (October 2015) Trans fats. Retrieved from: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Trans-Fats_UCM_301120_Article.jsp#.V8h2zE0rLIV
  • American Heart Association (April, 2016). Fats 101. Retrieved from: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Fats-101_UCM_304494_Article.jsp#.V8SqxU0rLIU
  • American Heart Association (July 2016). Saturated fats. Retrieved from: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Saturated-Fats_UCM_301110_Article.jsp#.V8h4kk0rLIV
  • Cespedes A., (March 2016). What role does fat serve in your body? Live Strong Foundation. Retrieved from: http://www.livestrong.com/article/417602-what-role-does-fat-serve-in-your-body/
  • ChooseMyPlate (January 2016). Saturated, unsaturated, and trans fat. U.S. Department of Agriculture (USDA). Retrieved from: https://www.choosemyplate.gov/saturated-unsaturated-and-trans-fats
  • ChooseMyPlate (May 2016). Why is it important to consume oils? USDA. Retrieved from: https://www.choosemyplate.gov/oils-nutrients-health
  • Decker F., (January 2014). Can i replace butter when baking cookies with vegetable oil? Live Strong Foundation. Retrieved from: http://www.livestrong.com/article/466684-can-i-replace-butter-when-baking-cookies-with-vegetable-oil/
  • FDA (June 2015). Consumer updates: FDA cuts trans fat in processed foods. U.S. Department of Health & Human Services. Retrieved from: http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm372915.htm
  • FDA (June 2015). Final determination regarding partially hydrogenated oils (removing trans fat). U.S. Department of Health & Human Services. Retrieved from:
  • http://www.fda.gov/Food/IngredientsPackagingLabeling/FoodAdditivesIngredients/ucm449162.htm
  • FDA (June 2015). Trans fat now listed with saturated fat and cholesterol. U.S. Department of Health and Human Services. Retrieved from: http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274590.htm
  • FDA (March 2016). What are the different types of fat that a food can contain? How are they different? U.S. Department of Health & Human Services. Retrieved from: http://www.fda.gov/AboutFDA/Transparency/Basics/ucm194310.htm
  • FDA (May 2016). Talking about trans fat: What you need to know. U.S. Department of Health & Human Services. Retrieved from: http://www.fda.gov/Food/IngredientsPackagingLabeling/FoodAdditivesIngredients/ucm079609.htm
  • Food and nutrition information center (August 2016). How many calories are in one gram of fat? U.S. Department of Agriculture. Retrieved from: https://fnic.nal.usda.gov/how-many-calories-are-one-gram-fat-carbohydrate-or-protein
  • Mayo Clinic (February 2016). Recommendations for fat intake. Mayo Foundation. Retrieved from: http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550?pg=2
  • National Heart, Lunch, & Blood Institute. Assessing your weight and health risk. U.S. Department of Health & Human Services. Retrieved from: http://www.nhlbi.nih.gov/health/educational/lose_wt/risk.htm
  • National Institute of Health. Parent tips: Cooking with healthier fats and oils. U.S. Department of Health & Human Services. Retrieved from: http://www.nhlbi.nih.gov/health/educational/wecan/downloads/tip-fats-and-oils.pdf
  • National Institute of Health (December 2011). Weighing in on dietary fats. U.S. Department of Health & Human Services. Retrieved from: https://newsinhealth.nih.gov/issue/Dec2011/Feature1
  • U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at http://health.gov/dietaryguidelines/2015/guidelines/
  • U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at http://health.gov/dietaryguidelines/2015/guidelines/

Sometimes You Feel Like a Nut…Sometimes You Want to Devour It!

I found it interesting that February has two holidays devoted to celebrating nuts. That’s kind of nutty, right?! February 16 is Almond Day and February 26 is Pistachio Day. Both of these nuts are some of my personal favorites. Nuts can be part of a healthy diet. Nuts contain monounsaturated fats, which are healthy fats […]

REVIEWED BY: Kate Homonai, Family and Consumer Sciences Program Coordinator, Ohio State University Extension Vinton County

Is It Time for an Oil Change?

Have you changed your oil lately? Not for your car, but to keep your body running smoothly.  The newly released 2015 – 2020 Dietary Guidelines, provide recommendations for the amount of fat we consume.  Fat-free or low-fat dairy products, lean meats, poultry, and seafood can reduce the amount of fat in our diets. The key recommendations […]

WRITTEN BY: Barbara Hennard; OSU Extension, Family and Consumer Sciences Educator

REVIEWED BY: Shawna Hite; OSU Extension, Family and Consumer Sciences; Healthy People Program Specialist

PHOTO CREDITS:

  • www.Pixabay.com

SOURCES:

  • American Diabetes Association; Protect Your Heart: Choose Healthy Fats http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/fats-and-diabetes.html#Healthy_Fats
  • Mayo Clinic; Dietary Fats: Know Which Types to Choose: http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550
  • American Heart Association; Fats 101; http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Fats-101_UCM_304494_Article.jsp#.Vqpyz7IrKJD
  • Office of Disease Prevention and Health Promotion; Dietary Guidelines for Americans 2015 - 2020 Eighth Edition; http://health.gov/dietaryguidelines/2015/guidelines/

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