A. Fat Balance 1. Define 2. Some fat is necessary!

Clients need at least 30 grams of fat ( lowest to maintain health..)

Realistic is about 50 gms for a low fat diet

3. How much do you eat?

4. Many trainers excessively limit fat intake 5. Recommendations:<30% of total calories.

Good range is 20-25%. Hard to quantify % unless watch every calorie

and fat gram you eat…..

Fat in foods

4 main areas Meats Dairy Junk food Condiments

Help clients make substitutions.

Not everything has to be “Fat Free”!

Rule of thumb: 1-2Tbsp. added fat to food. No more than 1-2 high fat foods per day. 1 Tsp. butter, margarine or mayonnaise = 5

gms fat.

Chemical structure of fats

Types of fat Monounsaturated Polyunsaturated Saturated-

“hydrogenated” All contain 9

calories per gram

Types of fat

Flax Omega 3 Fatty Acids Trans Fat

Cholesterol Define Food sources and body sources Functions Requirements

Tips for Clients- Reducing Cholesterol

Limit egg yolks 3 per week Use 2 egg whites for 1 egg yolks Reduce meat consumption Limit organ meat and shell fish less than 1

time per month Limit high fat cheeses and dairy products Increase fiber and decrease Sat Fat!