Solid Fats and Added Sugars:Get off the SoFAS!
Project Sponsors•USDA Project Funded through the Supplemental Nutrition Assistance Program
•School District of Philadelphia
•Department of Nutrition Sciences, Drexel University
2010 Dietary Guidelines for Americans
According to the 2010 Dietary Guidelines for Americans:•Solid fats and added sugars (SoFAS) contribute to an average of 35% of daily calories (almost 800 calories!)•Reducing intake of calories from SoFAS is recommended
What Is Solid Fat?
• Fats that are solid at room temperature• Includes both saturated and trans fats
– Saturated fats are found in animal products (butter, cheese, milk, meat) and some plants (coconut and palm oil)
– Trans fats are often found in pre-packaged snacks, baked goods and fried foods (margarine, cookies, cakes)
Why Eat Less Solid Fat?
• Solid fats tend to raise “bad” (LDL) cholesterol levels in the blood– This increases the risk for heart
disease– To lower risk, cut back on foods
containing solid fats• Excess calories can contribute
to weight gain and increase risk of chronic health problems
Where Are Solid Fats Found?
Common solid fats include: •Butter•Milk fat•Beef fat (tallow, suet)•Chicken fat•Cream•Pork fat (lard)•Stick margarine•Shortening•Hydrogenated and partially hydrogenated oils•Coconut oil•Palm and palm kernel oils
Top 10 Sources of Solid Fat in the U.S.
Type of FoodPercent Contribution to Total Solid Fat
Grain-based desserts 10.8%
Pizza 9.1%
Regular cheese 7.6%
Sausage, hot dogs, bacon, ribs 7.1%
Fried white potatoes 4.8%
Dairy desserts (like ice cream) 4.7%
Tortillas, burritos, tacos 4.6%
Chicken and chicken mixed dishes 4.1%
Pasta and pasta dishes 3.9%
Whole milk 3.9%
How Much Solid Fat Should I Have?• Dietary Guidelines: Limit saturated fat to less than 10% of
calories– This would mean less than 200 calories /day from saturated fat for a 2,000
calorie diet (200 calories = 22 grams of fat)
• Keep trans fat consumption as low as possibleType of Food Solid fat in
grams (g)Calories from solid fat
Whole milk (1 cup) 5 g 45 calories
Cheddar Cheese ( 1½ oz) 14 g 125 calories
Ice cream (1 cup) 14 g 125 calories
Bacon (2 slices) 6 g 55 calories
Hamburger (3 oz) 14 g 125 calories
Biscuit (1 small) 6 g 55 calories
Identifying Solid Fat on the Food Label
Look for the words “Saturated Fat” and “Trans Fat” under “Total Fat”
Look at the ingredient list
Examples of Solid Fats That Can Be Listed as an Ingredient
Beef fat
Butter
Chicken fat
Coconut oil
Cream
Hydrogenated oils
Palm kernel oil
Partially hydrogenated oils
Pork fat (lard)
Shortening
Stick Margarine
Activity
Make the Changes!• Choose lean meats and poultry• Trim visible fat from meat and remove skin from
poultry• Cook with small amounts of vegetable oil instead of
butter, lard, or margarine• Switch from whole milk to low-fat or skim• Try grilling, broiling, poaching, or roasting instead
of frying• Try peanut butter on toast instead of butter• Eat fewer baked goods made with stick margarine or
shortening. Look for trans fat on the label!
What Are Added Sugars?
Why Should We Eat Less Added Sugar?
• Could miss out on important nutrients• Help maintain healthy weight• Prevent cavities
Top 10 Sources of Added Sugars in the U.S.
Type of Food
Percent Contribution to Added Sugars
Soda, energy drinks, sports drinks 35.7%
Grain-based desserts (like cookies or cake) 12.9%
Fruit drinks (like fruit punch) 10.5%
Dairy desserts (like ice cream) 6.5%
Candy 6.1%
Ready-to-eat cereals 3.8%
Sugars and honey 3.5%
Tea 3.5%
Yeast breads (like cinnamon rolls) 2.1%
All other food categories 15.4%
Sugar Is Not Just “Sugar!”
Examples of Added Sugars That Can Be Listed as an Ingredient
Anydrous dextrose Lactose
Brown sugar Malt syrup
Confectioner’s powdered sugar Maltose
Corn syrup Maple syrup
Corn syrup solids Molasses
Dextrin Nectars (e.g. peach nectar, pear nectar)
Fructose Pancake syrup
High-fructose corn syrup Sucrose
Honey Sugar
Invert sugar White granulated sugar
How Can We Eat Less Added Sugar?
What Do Solid Fats and Added Sugars Have in Common?
• SoFAS are energy dense (high in calories) and can contribute to lots of empty calories
• SoFAS often do not contain many important nutrients like vitamins, minerals, or dietary fiber
Many foods have solid fats and added sugars! What are some examples?
Get off the SoFAS!
• SoFAS provide Americans with many calories and not enough important nutrients
• The more calories that come from SoFAS, the more difficult it becomes to get essential nutrients while staying within our “calorie budget”
• For most people, no more than about 5-15% of calories from SoFAS can fit into USDA recommendations
Questions?