Family and Consumer Sciences

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Ohio State University Extension

nutrition

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/

September is National Potato Month

Hooray!  A whole month to celebrate the potato!  I really don’t need a reason.  Potatoes are my comfort food.  I’ve been known to stop on my way home from work just to get some hot mashed potatoes or to heat up some leftover potatoes from the previous night’s dinner. Potatoes sometimes get blamed for being […]

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

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

PHOTO CREDITS:

  • Pixabay.com

SOURCES:

  • Iowa State University Extension: https://iastate.app.box.com/s/v938wtxytvyxnci0ct1vlzhwn0gcttna
  • University of Nebraska Lincoln Extension http://food.unl.edu/documents/Potato.pdf
  • National Potato Council: http://www.nationalpotatocouncil.org/potato-facts/
  • Potato Goodness: http://www.potatogoodness.com/

A Tomato A Day…

  Ohio farmers and gardeners harvest a cornucopia of tomatoes in late summer. Yes, they are a fruit from a horticultural perspective, but nutritionists would say they’re vegetables since they’re low in fructose but high in phytonutrients, vitamins A and C. A tomato a day, no matter what the form whether consumed fresh, frozen, sauced, […]

Healthy Eating for Fast Paced Lives

Though our days are not getting any longer, we tend to squeeze more and more into our schedules.  We move faster and expect things done instantly. The same attitude can be adopted with eating. Our food environment has been shaped to the moving pace we’ve set, as well as our desire to have whatever we […]

WRITTEN BY: Daniel Remley, Assistant Professor, Food, Nutrition, and Wellness,College of Food, Agricultural, and Environmental Sciences

Reducing Saturated Fat in Your Diet But Still Eating Meat

The 2015-2020 Dietary Guidelines recommend we reduce the saturated fat in our diet.  This usually means limiting your intake of red meat, which is high in saturated fat. The problem with saturated fat is it raises our blood cholesterol level, especially the LDL (bad) cholesterol  increasing our risk of heart disease and stroke.  However, many […]

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