EXAMPLE PAGE - GUIDE - BTU - Flipbook - Página 87
13 Core
Nutrients
on Label
1
2
3
Saturated
Fat
Trans Fat
Unsaturated
Fat
Total Fat
Fat is an essential nutrient that has many different roles in the health of the body. People
need fat to provide calories for energy, transport vitamins, assist with growth and
development, and cushion the skin, bone and internal organs. If too much fat is eaten,
or too much of certain kinds of fat, such as saturated or trans fats, the risk of developing
certain types of diseases increases. There are three types of fat that add up to the total
fat amount listed on the nutrition facts table including:
•
Saturated fat is most often found in animal products such as meat, cheese, whole
milk, eggs, butter and lard, and fats such as shortening, coconut oil and palm oil.
•
It is recommended to consume saturated fat in moderation.
•
I f you are concerned with saturated fat consumption at your breakfast club, please
avoid the following:
-
Bacon;
-
Sausage and other high fat meats;
-
Large quantities of high fat cheese;
-
Over-use of lard in cooking and baking;
-
Over-consumption of processed foods.
•
Trans fats were created to offer consumers more convenience and shelf-stable food
products.
•
It is highly recommended to avoid hydrogenated products, as they have been linked
to numerous diseases. Evidence shows that trans fat raises LDL cholesterol levels
and lowers HDL cholesterol levels, which increases risk of heart disease.
•
Trans fat is found in fried foods and bakery products made with hard block margarine
and shortening, such as cakes, cookies, crackers, pastries, doughnuts, muffins,
french fries, fried chicken, potato chips and other snack foods.
•
C
anada’s Food Guide recommends a small amount (2-3 tablespoons) of unsaturated
fat a day.
•
Replacing saturated and trans fat with unsaturated fats, like monounsaturated fat
and polyunsaturated fat, will help lower cholesterol levels and reduce the risk of
developing heart disease.
•
Mono-unsaturated fat is found in olive oil, canola oil, avocado, nuts and seeds.
•
Polyunsaturated fat is found in nuts, seeds, fatty fish like herring, mackerel, salmon
and trout, and oils such as corn, flaxseed, soybean and sunflower.
•
Omega-3 fatty acids are a popular type of polyunsaturated fat that aid in brain
function and heart health, among many other things.
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