Corporate Fitness and Active Aging

When it come to health, certain fats can have a positive effect, whereas other can negatively impact your health. All fats are equal from a caloric standpoint meaning they all contain 9 calories per each gram of fat no matter the type.  There are 3 main types of fat - saturated fats, monounsaturated fats, and polyunsaturated fats. The 2020-2025 Dietary Guidelines for Americans recommend that the
average individual aim to consume around 20-35% of total daily calories from fat. For an
individual who consumes around 2,000 calories each day, that is anywhere from 44 to 77 grams
of fat per day. Keep reading to learn more about the different types of fats and their effect on your
health and the food sources in which they are found!

Saturated Fats - The “Not So Healthy” Fats

Decades of research have shown that, when consumed in excess, saturated fats can
increase the LDL, or “bad” cholesterol levels in your blood, which could increase your risk of
heart disease and stroke, two of the leading causes of death for adults in the US. Saturated fats
are primarily found in animal-based foods such as beef, poultry, pork, full-fat dairy products
(butter, cream, cheese, whole milk) and eggs, but can also be found in “tropical” oils such as
coconut, palm, and palm kernel oils.
The American Heart Association (AHA) advises healthy individuals to consume less than
5-6% of total daily calories from saturated fat. For example, someone who consumes 2,000
calories per day should try to stay below 120 calories from saturated fat, or about 13 grams (9
calories/gram). You can decrease your saturated fat intake by opting for lean cuts of meat and
poultry without skin, choosing low-fat or fat-free dairy products, and swapping tropical oils for
vegetable oils, such as olive or canola oil.

Monounsaturated and Polyunsaturated Fats - The “Healthy Fats”

For optimal heart health, the AHA recommends making the majority of the fats you
consume monounsaturated or polyunsaturated fats, while limiting saturated fats.
Monounsaturated and polyunsaturated fats are both found in high amounts in various plant
based oils. Monounsaturated fats are rich in olive, canola, peanut, safflower and sesame oils, as
well as avocados, peanut butter, and many other nuts and seeds. In contrast, polyunsaturated
fats are found in soybean, corn, and sunflower oils in addition to walnuts, sunflower seeds,
soybeans and tofu. Polyunsaturated fats provide omega-3 and omega-6 fatty acids, nutrients
the body is unable to produce on its own. Additionally, monounsaturated and polyunsaturated
rich oils are a good source of Vitamin E, an antioxidant, which is often lacking in the standard
American diet. To increase your intake of these “healthy” fats - try consuming fatty fish
like mackerel, salmon and sardines at least twice a week, opting for plant-based oils over
“tropical” oils such as coconut and palm oils and incorporating more nuts and seeds into your daily diet.

We are on the brink of a New Year and those looming resolutions start filling our head with what we should do or consider changing.  Keep a positive mindset to not allow resolutions to fall to the wayside in the New Year, allow them to become lifestyle changes.  Know that when you fall short, it's ok to give your self a restart.  Check out these nine nutrition-related New Year's resolutions to not only set, but stick to. 

1. Maintain or achieve a healthy weight. While this is a common goal for the New
   Year, maintaining or achieving a healthy body weight is essential for reducing
   your risk of many health related complications, including heart disease,
   decreased immunity, diabetes, certain cancers, osteoporosis, and infertility. Learn
   how to assess your weight status here.
2. Move more. Moving more often and participating in regular exercise can help
   you achieve and/or maintain a healthy weight, reduce your risk of chronic
   conditions, and even improve your mental health. The CDC suggests working
   your way up to anywhere from 75 minutes of vigorous-intensity exercise to 150
   minutes of moderate-intensity exercise each week.
3. Increase your fruit and vegetable intake. Fruits and vegetables are low in
   calories, but high in fiber, vitamins, and minerals, making them an excellent
   snack or side dish! Despite all of their benefits, only 20% of Americans meet their
   daily fruit intake recommendations, while just 10% eat enough vegetables!
   Adults should aim to consume around 1 ½ - 2 cups of fruit and 2 - 2 ½ cups of
   vegetables per day. Visit MyPlate.gov to determine what counts as “1 cup” of
   your favorite fruits and vegetables.
4. Eat and drink fewer added sugars. Added sugars are sweeteners and syrups
   added to foods during preparation to increase their sweetness. Added sugars
   contribute calories, but offer no other essential nutrients. When consumed in
   excess, it can be difficult to achieve a healthy eating pattern without taking in
   excess calories, which can result in weight gain and obesity, heart disease,
   and/or type 2 diabetes. Added sugars include brown sugar, corn and maple
   syrups, honey, molasses, and raw sugar. The Dietary Guidelines for Americans
   suggest limiting added sugar intake to less than 10% of total daily calories, or
   about 50 grams of added sugars each day for someone consuming about 2,000
   calories per day.
5. Cut back on your salt (sodium) consumption. Consistently high intakes of salt
   can lead to high blood pressure, a risk factor for heart disease and stroke, two of
   the leading causes of death for adults in the US. Despite the American Heart
   Association’s recommendation to consume <2,300 mg of sodium daily, the
   average adult actually consumes closer to 3,400 mg of sodium each day, almost
   150% of what is recommended! Although it is a common misconception to
   believe that salt intake can be controlled by simply removing the salt shaker from
   your table, about 75% of salt intake actually comes from prepared and packaged
   foods, such as pasta sauce, soups, canned foods, and condiments.
6. Consume less saturated fat. Like salt, excessive consumption of saturated fat
   can affect your LDL, or “bad”, cholesterol levels and increase your risk of heart
   disease. Saturated fats are primarily found in animal products, including beef,
   pork, lamb, poultry (especially with skin), eggs, cheese, butter, and other full-fat
   dairy products. They are also found in tropical oils, such as coconut, palm and
   palm kernel oils, and many baked and fried foods. The American Heart
   Association suggests consuming <5-6% of total daily calories from saturated fat.
   For an adult who consumes around 2,000 calories per day, that is around 120
   calories, or about 13 grams of saturated fat each day (9 calories/gram fat).
7. Cook at home more. In addition to helping you save money, cooking at home
   more often can help you reduce the total amount of calories, fat, and sodium
   consumed at that meal, making it easier to manage your weight and overall
   health.
8. Limit alcohol intake. Alcohol is associated with various short- and long-term
   risks, such as accidental injury, violence, certain cancers, high blood pressure,
   and mental health issues. Alcohol is also a source of calories and does not offer
   any nutritional benefit. Most professional organizations agree that men should
   limit alcohol intake to <2 beverages per day and women should try to consume
   <1 alcoholic drink per day.
9. Drink more water. Adequate water intake is essential for maintaining healthy
   digestion, removing wastes from the body, and preventing dehydration. The
   amount of water you should consume is based on many factors including your
   age, body size, and activity level, as well as the climate in which you live. The
   easiest way to determine if you are drinking enough water is to observe the color
   of your urine. If you are consuming enough, your urine should be a pale yellow,
   whereas if you are not, it will likely be a very bright or dark yellow. Speak to your
   physician or registered dietitian/nutritionist to determine your individual fluid
   needs.