Each month our clients receive a nutrition education handout in addition to their meal. The goal of these handouts is to improve your nutrition knowledge and empower you to make the best dietary choices for yourself. It's important for everyone to have healthy eating habits and make sure they havet he correct dietary facts about essential nutrients. The information clients received this month is included below.
Click here for a handout in both English and Spanish.
Fats
By: Katlan Akers MDS
Nutrition, Health, and Impact Manager
WHAT IS FAT?
You may recall in our previous newsletters discussing how "Carbohydrates" and "Protein" are 2 of 3
types of macronutrients. Fat is the final macronutrient to cover to complete our knowledge of the
macronutrient triad. Fat provides 9 calories per gram, which makes it energy dense (has more
calories than 1 gram of protein or carbohydrates).
Many people view fats was a negative macronutrient, but the key is to choose the right kinds.
Implementing the right kind and amount of fat can have a positive effect on your health. A good
example of healthy fats can be seen as monounsaturated, polyunsaturated, and omega 3 fatty acids.
These fats are typically found liquid at room temperature. Food sources of these can be seen on
eatright.org:
An example of a type of dietary fat that is not beneficial for health can be seen as saturated
fats. A good indicator to identify these fats can typically be found solid at room temperature.
Consuming too much saturated fat can increase your cholesterol levels and risk of heart disease.
Sources of this type of fat can found in butter, margarine, lard, palm oil, coconut oil, red meat
fat (beef, lamb, pork), some fried foods. You should limit your intake to about 13 grams per day
according to the AHA (American Heart Association).
RECOMMENDATIONS:
It is important to implement the right amount of fats into our diet because fats are calorie dense.
The recommendation for fat intake ranges from 20-35% which averages out to 400-700 calories (44-77
grams) of fat if you are following an intake of 2,000 calories per day. Easy tips to remember to
better implement healthy fats:
• Eat fatty- oily fish at least twice a week, like those mentioned under omega 3 fatty
• Use monounsaturated and polyunsaturated fats in place of saturated fats
• Choose fats and oils that contain 2 grams or less of saturated fat per tablespoon
• Choose lean meats and poultry without skin
Grasas
Por: Katlan Akers MDS
Gerente de Nutrición, Salud e Impacto
QUE ES LA GRASA?
Puede recordar queen nuestros boletines anteriores discutimos c6mo las "Carbohidratos" y las
"Protefnas" son 2 de 3 tipos de macronutrientes. La grasa es el macronutriente final a cubrir para
completar nuestro conocimiento de la trfada de macronutrientes. La grasa proporciona 9 calorfas par
gramo, lo que la hace densa en energfa (tiene mas calorfas que 1 gramo de protefna o
carbohidratos).
Muchas personas consideran que las grasas son un macronutriente negativo, pero la clave es elegir
las tipos correctos. lmplementar el tipo y la cantidad correctos de grasa puede tener un efecto
positivo en su salud. Un buen ejemplo de grasas saludables son las acidos grasos monoinsaturados,
poliinsaturados y omega 3. Estas grasas normalmente se encuentran lfquidas a temperatura ambiente.
Las fuentes de alimentos de estos se pueden ver a continuaci6n en eatright.org:
Un ejemplo de un tipo de grasa dietetica que no es beneficiosa para la salud son las grasas
saturadas. Un buen indicador para identificar estas grasas normalmente se puede encontrar s61ido a
temperatura ambiente. El consumo excesivo de grasas saturadas puede aumentar las niveles de
colesterol y el riesgo de enfermedades del coraz6n. Las fuentes de este ti po de grasa se pueden
encontrar en la mantequilla, la margarina, la manteca de cerdo, el aceite de pa/ma, el aceite de
coco, la grasa de las carnes rojas (res, cordero, cerdo), algunos alimentos fritos. Debe limitar su
ingesta a unos 13 gramos par dfa segun la AHA (Asociaci6n Americana del Corazon).
RECOMENDACIONES:
Es importante implementar la cantidad correcta de grasas en nuestra dieta porque las grasas son
densas en calorfas. La recomendaci6n para el consumo de grasas oscila entre el 20 y el 35 %, lo que
hace un promedio de 400 a 700 calorfas (44 a 77 gramos) de grasa si sigue una ingesta de 2000
calorfas par dfa. Consejos faci les de recordar para implementar mejor las grasas saludables:
• Consuma pescado graso-aceitoso al menos dos veces por semana, como los mencionados en acidos
grasos omega 3
• Use grasas monoinsaturadas y polii nsaturadas en lugar de grasas saturadas
• Elija grasas y aceites que contengan 2 gramos o menos de grasa saturada por cucharada
• Elija carnes magras y aves sin piel
Please call 210.735.5115 for more information.
Reference/Referencia: National Health Service (NHS) website