Which oils and fats are healthy and why?

Judging from all the fat-free and low-fat foods available, you might consider fat a dietary evil. However, the body needs a certain amount of fatty acids to function properly. Choosing the right type of dietary fat can mean the difference between health and disease.

 

The first question to ask: Is the fat solid or liquid?

 

“Limit solid fats such as butter, margarine, shortening or lard because they’re high in saturated fat and trans fat,” said Janet Hackert, nutrition specialist for University of Missouri Extension. “Saturated fat and trans fat are used by the body to make bad cholesterol.”

 

Polyunsaturated fats, which are liquid at room temperature, help to lower LDL, or “bad,” cholesterol in the body. They also include omega-6 and omega-3 fats that your body requires, but can’t produce on its own.

 

Vegetable oils such as soybean, canola and sunflower are often high in polyunsaturated fat, Hackert said. Corn and safflower oils are also good, inexpensive choices.

 

Flaxseed oil is the highest in polyunsaturated fat, at 75 percent. It’s also high in omega-3 fatty acids. However, flaxseed oil is unstable under certain conditions.

 

“Because it’s highly perishable, keep it refrigerated, and because it doesn’t handle the heat of cooking well it’s best used for adding its nutty flavor to salads and such,” Hackert said.

 

There are a few exceptions to the “liquid oils are better” rule.

 

“Coconut, palm and palm kernel oil are very high in saturated fat, ranging from 52 to 92 percent,” Hackert said.

 

Monounsaturated fat is a healthy choice too. Of the most common vegetable oils, olive oil has the highest level of monounsaturated fat. It also has a relatively high phenol content. Phenols are powerful antioxidants that remove body-damaging free radicals.

 

Olive oil’s processing method is an important consideration. According to Jeffrey B. Blumberg, director of the Antioxidants Research Laboratory at Tufts University, the methods of extraction and processing affect the phenolic content of olive oil. Blumberg advises that cold-pressed olive oil generally has the least loss of these important nutrients, Hackert said.

 

Fats and oils do carry a hefty calorie load, Hackert says. Every tablespoon of fat or oil contains about 90 calories. She recommends that you use them sparingly.

Are Your Surroundings Affecting Your Diet?

The way people use their senses while eating can influence how we eat and how much we consume according to Dr. John Gunstad, associate professor of psychology at Kent State University. 

 

“Things like music, bright lights, color and food texture have a strong influence on our eating habits,” Gunstad explains.  “If we don’t pay attention to our surroundings, it can result in poor food choices. The key is to be aware of how these forces subtly influence our eating habits.”

 

Gunstad offers his tips below to avoid a sensory diet ambush and enhance awareness of sensory signals while eating. 

 

Sound: Loud, fast music – often placed at restaurants - encourages people to eat, and therefore leave more quickly.  Unfortunately, eating fast can also lead to over-eating.  Most people eat until their brain signals a “full” feeling, but there is a 5-10 minute lag time between when our stomachs are full and when our brain recognizes that fact.  Eating more slowly allows the brain to realize it is time to stop eating, before the person has over-eaten.

 

Rather than simply avoiding music altogether, look for settings or create your own environment that plays soft, slow music.  A relaxing tempo can be more conducive healthier eating habits.

 

Sight: Similar to loud music, bright lights encourage people to increase the rate of all behaviors.  Eating faster is a natural byproduct of bright lights.  When possible, plan your meals in a setting that does not include bright, harsh lighting; the impulse to eat fast will be reduced.

 

Color can also affect the way we eat. Red and yellow tend to make people feel hungrier, even when they are not, while blue can help suppress appetite. These biological cues once provided some evolutionary advantage. 

 

However, today, take a moment to think about how décor like wall colors or tablecloths may be providing a psychological urge to eat more than necessary. Additionally, choosing colored plates that contrast sharply with the color of food makes it easier to pay attention to portion size.

 

Beware of optical illusions.  We often eat with our eyes.  This means we frequently base how full we are on what we think we ate rather than how many calories we actually consumed. A popular method for portion control is to switch to smaller plates, but too drastic of a change can be difficult.  People notice the plate is smaller and still feel like they have not eaten enough.  Rather, try making gradual changes - one-inch increments - to plate size.  When you barely notice the difference, you will eat less, but still feel just as full.

 

Touch: The texture of food can also provide guidance for more healthful choices.  Rough or fibrous foods can help promote weight loss because they create feelings of satiety with less calories.

 

Taste and Smell: Taste and smell can be tricky because they are so intrinsic to the eating process, and because attitudes toward what tastes good or bad are so subjective.  The key is to not allow taste and smell to dictate whether we are hungry or full.  Stop and ask yourself, am I actually hungry? Or, is it actually my positive reaction to a tasty smell or delicious bite of food encouraging me to keep eating?

Matters of Fat

Simply cutting back on the fat in your diet is not the key to a slimmer waistline and better heart health, notes a University of Missouri Extension nutrition and health education specialist.

“A long-held belief has been that excess calories consumed in high-fat foods are the main culprit behind cardiovascular disease in America,” says Glenda Kinder. “Research over the past few years is painting a different picture.”

Kinder recently participated in a nutrition/health study-abroad tour that examined the Mediterranean diet and lifestyle for clues to why the incidence of heart disease in Mediterranean countries is lower than in the U.S.

“While there are many complex reasons for this difference, the amount and kind of fat in that diet pattern is one of those factors,” Kinder said.

In Italy, the typical diet includes 100 times more olive oil than in the American diet, and the percentage of calories from fat may be as high as 40 percent.

Because olive oil is in abundance in Italy, it is the primary fat consumed there, and very little saturated fat (from animal food sources) is eaten.

Alice Lichtenstein, director of the cardiovascular nutrition laboratory at Tufts University, advises Americans that it is more important to replace saturated and trans fats with unsaturated fats than to eat a really low-fat diet.

“When the focus is on low-fat eating, many people replace saturated fats with processed carbs—lots of low-fat crackers, cookies, chips, etc., or fat-free desserts,” Kinder said. “When manufacturers substantially reduced the fat in foods, they increased either the sodium or sugar to improve taste.” This trade-off can actually increase your risk of heart disease and diabetes.

Recent research strongly suggests that if you reduce saturated and trans fats in your diet and replace those calories with monounsaturated fatty acids (MUFAs) or polyunsaturated fatty acids (PUFAs), you can reduce your risk of cardiovascular disease and Type 2 diabetes.

MUFAs are found in foods like avocados, peanut butter, nuts, seeds, and oils such as olive, canola, peanut and sesame. PUFAs are found in nuts, seeds, and vegetable oils such as safflower, corn and soy.

Omega-3 fatty acids (a PUFA) are found in seafood and are heart-healthy. Their benefits are best if the diet is not too high in omega-6 fatty acids, a PUFA found in nuts, seeds and many processed foods. “So it can be best for your health to cook with the MUFA oils to create an overall balance,” Kinder said.

Decide what oil to buy based on how you will use it. Some oils are better for cooking, others for salad dressings and sauces.

“Keep in mind that even though some oils bring health benefits to our diet, oils are still fat,” she said. “Regardless of where it comes from, one tablespoon of oil has around 120 calories. It could be a healthy fat, but it’s a calorie-dense food and should be eaten in moderation.”

For more food and nutrition information from MU Extension, including features, answers to frequently asked questions and learning opportunities, go to www.missourifamilies.org/nutrition/.

USDA Launches MyPlate Icon

First Lady Michelle Obama, Agriculture Secretary Tom Vilsack and Surgeon General Regina Benjamin today unveiled the federal government's new food icon, MyPlate, to serve as a reminder to help consumers make healthier food choices. MyPlate is a new generation icon with the intent to prompt consumers to think about building a healthy plate at meal times and to seek more information to help them do that by going to www.ChooseMyPlate.gov. The new MyPlate icon emphasizes the fruit, vegetable, grains, protein and dairy food groups.

The MyPlate icon is available to view and download in PDF and JPG formats. The MyPlate video announcement can be viewed here.

"This is a quick, simple reminder for all of us to be more mindful of the foods that we're eating and as a mom, I can already tell how much this is going to help parents across the country," said First Lady Michelle Obama. "When mom or dad comes home from a long day of work, we're already asked to be a chef, a referee, a cleaning crew. So it's tough to be a nutritionist, too. But we do have time to take a look at our kids' plates. As long as they're half full of fruits and vegetables, and paired with lean proteins, whole grains and low-fat dairy, we're golden. That's how easy it is."

"With so many food options available to consumers, it is often difficult to determine the best foods to put on our plates when building a healthy meal," said Secretary Vilsack. "MyPlate is an uncomplicated symbol to help remind people to think about their food choices in order to lead healthier lifestyles. This effort is about more than just giving information, it is a matter of helping people understand there are options and practical ways to apply them to their daily lives."

"The new icon is simple and easy to understand, with more emphasis placed on fruits and vegetables," said U.S. Surgeon General Regina M. Benjamin. "This new tool can be a fun way to help individuals and families make healthier meal choices. I encourage all Americans to follow the new dietary guidelines and become familiar with the new icon because it will serve as a compass to a healthy and fit nation."

Originally identified in the Child Obesity Task Force report which noted that simple, actionable advice for consumers is needed, MyPlate will replace the MyPyramid image as the government's primary food group symbol as an easy-to-understand visual cue to help consumers adopt healthy eating habits consistent with the 2010 Dietary Guidelines for Americans. MyPyramid will remain available to interested health professionals and nutrition educators in a special section of the new website.


ChooseMyPlate.gov provides practical information to individuals, health professionals, nutrition educators, and the food industry to help consumers build healthier diets with resources and tools for dietary assessment, nutrition education, and other user-friendly nutrition information. As Americans are experiencing epidemic rates of overweight and obesity, the online resources and tools can empower people to make healthier food choices for themselves, their families, and their children. Later this year, USDA will unveil an exciting "go-to" online tool that consumers can use to personalize and manage their dietary and physical activity choices.

Over the next several years, USDA will work with First Lady Michelle Obama's Let'sMove! initiative and public and private partners to promote MyPlate and ChooseMyPlate.gov as well as the supporting nutrition messages and "how-to" resources.

The 2010 Dietary Guidelines for Americans, launched in January of this year, form the basis of the federal government's nutrition education programs, federal nutrition assistance programs, and dietary advice provided by health and nutrition professionals. The Guidelines messages include:

Balance Calories

•Enjoy your food, but eat less.
•Avoid oversized portions.
Foods to Increase

•Make half your plate fruits and vegetables.
•Switch to fat-free or low-fat (1%) milk.
•Make at least half your grains whole grains
Foods to Reduce

•Compare sodium (salt) in foods like soup, bread, and frozen meals, and choose foods with lower numbers.
•Drink water instead of sugary drinks.
Coupled with these tested, actionable messages will be the "how-tos" for consumer behavior change. A multi-year campaign calendar will focus on one action-prompting message at a time starting with "Make Half Your Plate Fruits and Vegetables."

"What we have learned over the years is that consumers are bombarded by so many nutrition messages that it makes it difficult to focus on changes that are necessary to improve their diet," said Secretary Vilsack. "This new campaign calendar will help unify the public and private sectors to coordinate efforts and highlight one desired change for consumers at a time."

As part of this new initiative, USDA wants to see how consumers are putting MyPlate in to action by encouraging consumers to take a photo of their plates and share on Twitter with the hash-tag #MyPlate. USDA also wants to see where and when consumers think about healthy eating. Take the plate and snap a photograph with MyPlate to share with our USDA Flickr Photo Group [ http://www.flickr.com/groups/choosemyplate/].

For more information, visit www.ChooseMyPlate.gov. Additional resources include: www.DietaryGuidelines.gov and www.LetsMove.gov. For the MyPlate Graphics Standards (terms of use), click here: http://www.cnpp.usda.gov/Publications/MyPlate/MyPlateGraphicsStandards.pdf

It’s Grilling Season. Make Room for the Fruits and Vegetables.

By Kelli Wilmes, MS, RD, LD, Nutrition and Health Education Specialist

Grilling season is upon us with the arrival of warmer temperatures and longer days. People tend to think of hamburgers, steaks, brats, and hot dogs for grill entrees. Why not try zucchini, eggplant, asparagus, or portabella mushrooms? Move over meat and make room for the fruits and vegetables.
Research has shown that Americans do not consume enough fruits and vegetables each day. The USDA’s Dietary Guidelines for 2010 provides three key reasons why people should increase their fruit and vegetable consumption. First, fruits and vegetables provide important nutrients that are missing in many of our diets including dietary fiber, potassium, folate, magnesium, and vitamins A, C, and K. Secondly, eating fruits and vegetables reduces the risk of many chronic diseases. It has been shown that intake of at least 2 ½ cups of fruits and vegetables daily reduces the risk of suffering a heart attack or stroke. Finally, fruits and vegetables are low in calories when prepared in a healthy way without added fats and sugars. Eating fruits and vegetables instead of high calorie foods may help with weight loss or maintenance of an already healthy weight.
Grilling provides us with another opportunity to prepare these healthy fruits and vegetables in a quick and different way. Sometimes people comment, “Everything tastes better on the grill” which can hold true for fruits and vegetables also. Many times people do not like eggplant, zucchini, or asparagus until they try it grilled. Taste is not the only benefit. Vegetables and fruit cook so quickly on the grill that they retain much of their vitamin and nutrient content which is another bonus.
For preparation it is best to have the grill warm but not as hot as you would for grilling meat. Lightly brush the vegetables with olive oil and put directly on the grill, turning until tender. Try larger hunks like half of a green pepper, large slices of squash, or portabella mushroom caps which are large enough to sit on the grates without falling through. A grill basket, aluminum foil pan, or kabobs can also be used. If you prefer steamed veggies, wrap the vegetables in aluminum foil with a little olive oil and your favorite marinade or spices. Seal and place on grill, turning occasionally, for 10-12 minutes or until veggies are tender.
Experiment with different spices, marinades, and sauces when preparing fruits and vegetables. Don’t be afraid to try out various flavors. Store bought mixes and marinades may have extra sodium, sugar, and calories compared to your specialized homemade version. Balsamic vinegar or other flavored vinegars are great to use to drizzle over grilled vegetables or to use in a marinade.
Let’s not forget about dessert. Fruits on the grill make a sweet treat. Firmer fruits like apples, pears, and pineapple are perfect for grilling. However, other fruits like peaches and mangoes can also be delicious, but need to be monitored more closely when grilling to prevent overcooking which causes them to be mushy. Try cutting a fresh peach in half; remove the pit, brush lightly with olive oil, and grill for 2-3 minutes on each side. Sprinkle with cinnamon and add a dollop of light whipped topping or low fat frozen yogurt for a yummy treat.
Remember to always practice safe grilling techniques and food safety when preparing any food. Now go grab your fruits, vegetables, and a sense of adventure and head outside to enjoy some great grilled dishes. For more information on this or any other nutrition or health topic please contact Kelli Wilmes at wilmesk@missouri.edu or call (660) 582-8101.