Ohio State University Extension
Family Nutrition Program
Expanded Food and Nutrition Education Program

Nutrition News

Happy Heart Month!

At 120 calories per serving with just 1 gram of fat, the following recipe is quite heart healthy. It does have 310 mg of sodium, though.

Angel Lush Cake (Serves 10)

1 pkg. (4 serving size) Vanilla flavor sugar-free, fat-free instant pudding & pie filling

1 can (20 oz) crushed pineapple in own juice, undrained

1 cup thawed Cool Whip Free Whipped Topping

1 pkg (8.5 oz) angel food cake

Mix pudding and pineapple in medium bowl. Gently stir in whipped topping.

Cut cake horizontally into 3 layers. On first layer, spread 1 1/3 cups of pudding mixture. Cover with middle cake layer and add 1 cup of pudding mixture on top. Top with remaining cake layer and add remaining pudding mixture.

Refrigerate at least 1 hour. May garnish with whole strawberries.

This recipe is from the container top of Cool Whip Free. Go to www.coolwhip.com for more info.

For more information contact:

Barbara A. Brahm
Extension Educator
Family and Consumer Sciences

“Fat February ”

Fat has a “bad boy ” reputation.. If you eat too much over time, it can make you gain weight, become overweight, give you high cholesterol, high blood pressure, and heart disease. But fats and oils are part of a healthy diet. Fats:

• help absorb vitamins A, D, E, and K.
• help to make strong body cell walls.
• help some body functions work.
• supply energy. One teaspoon has 5 grams fat and 45 calories.

The fat in our diet comes from plants and animals. The 2005 Dietary Guidelines recommend a total fat intake

• between 20% and 35% of calories for adults.

When you have more than 35% of your calories from fat, then you may be getting too much saturated fat and too many calories.

Too many calories and too much saturated fat may cause more heart disease.

Not all fats are created equal. The types of fats make a difference to heart health. There are saturated fats, unsaturated fats, and trans fats.

Saturated fat

• It is solid at room temperature.
• It is the main fat that increases LDL (bad) blood cholesterol levels.
• It comes from animal products and tropical plant oils (palm, palm
  kernel, coconut).

Unsaturated fat

• It is liquid at room temperature — are oils.
• It can be monounsaturated or polyunsaturated.
  • Oils and foods with high monounsaturated fat levels are olive, canola, peanut and other nut oils, and avocado.
  • Oils and foods with high polyunsaturated fat levels are safflower, sunflower, sesame, corn, and soybean.
• It is the type of fat that increases high HDL (good) blood cholesterol levels.

Trans fat

Eighty percent (80%) are in solid fats that have been made from liquid fats by a process called hydrogenation.The other 20% comes from food from animal sources.

Trans fat is present in processed foods such as cakes, cookies, crackers, pies, margarine, fried potatoes, potato chips, corn chips, popcorn, and
solid shortening.

2005 Dietary Recommendations for Fat Intake

• Consume less then 10% of calories from saturated fat and keep trans fat intake as low as possible.
• Keep total fat under 35% of calories. Make most fats monounsaturated and polyunsaturated.
• When buying and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.
• Limit the amount you eat of fats and oils high in saturated fat or trans fat, and choose foods low in these fats.

Tips for Reducing Total Fat in Your Diet

• Choose the leaner cuts of meat and poultry.
• Drain fat from cooked meats.
• Use skim/nonfat or low-fat (1%) milk instead of whole milk.
• Bake, broil, or grill rather than deep fry or pan fry.
• Season foods with herbs and lemon juice instead of butter or margarine.
• Don’t eat as many high-fat or refined sugar snacks such as cookies, crackers, cakes, pastries, and chips.
• Search for hidden fats. Read food labels.
• Cut oil or fat in half when preparing a recipe. You usually can’t tell the difference.
• Use two egg whites instead of one whole egg.
• Replace fried foods and high fat foods with fruits and vegetables.
• Choose low-fat or fat-free salad dressings and mayonnaise.
• Buy tuna packed in water instead of oil.
• Cut your margarine and butter portions in half.
• Eat slower. It takes at least 20 minutes for your brain to tell your body that it is full.
• Divide a plate into sections. Fill three-fourths of the plate with vegetables, fruits, and grains. Fill the other one-fourth with a dairy food or a protein food such as meat or poultry.

Food substitutions you can make