Encyclopedia of Diets - A Guide to Health and Nutrition

The federal Dietary Guidelines for Americans

2005 recommends that no more than 30% of an indi-

vidual’s daily calories come from fat. Beyond that, no

more than 10% of calories should come from satu-

rated fat and people should consume as littletransfat

as possible. The American Heart Association’s Nutri-

tion Committee joined with the American Cancer

Society, the American Academy of Pediatrics, and

the National Institutes of Health to endorse these

guidelines as part of a healthy diet. However, some

experts believe that for heart health the amount of fats

consumed should be much lower.

Nathan Pritikin, originator of the Pritikin Diet

Plan developed a very low fat diet for heart health.

The Pritikin Plan calls for less than 10% of calories to

come from fat. The diet is also low inproteinand high

in whole-grain carbohydrates. Respected independent

research shows that this diet does cause weight loss

and lower risk factors for heart disease such as choles-

terol and bloodtriglycerides. Critics of the diet say

that it is too difficult to stay on and that low the fat

component of the diet does not allow people to get

enough beneficial fats such as omega-3 fatty acids.

The Dr Dean Ornish Diet is another very low fat

diet where only aboug15% of calories come from fat.

The Ornish diet is an almost-vegetarian diet. It too is

designed to promote heart health, and again critics

claim hat it does not provide enough essential fatty

acids.

Other low fat diets are designed for people who

have digestive disorders. People who havegallstones

or gallbladder disease often benefit from reducing the

amount of fats they eat. Bile, a digestive fluid made in

the gallbladder, helps break down fats. When the gall-

bladder is not functioning well, a low fat diet can

improve digestion. Symptoms of other gastrointesti-

nal problems, such as diarrhea, irritable bowel disor-

der, various malabsorptive disorders, and fatty liver,

often improve on a low fat diet. People who have had

weight loss surgery usually have fewer digestive prob-

lems if they eat a low fat diet.

Managing a low fat diet

People on low fat diets need to avoid certain foods.

High-fat foods include whole milk and whole milk

products such as ice cream or cream cheese, fried

foods, marbled beef, chicken skin, spare ribs or any

meat with visible fat, tuna packed in oil, regular salad

dressing, potato chips and fried snack foods, and many

baked goods—cookies, cakes, pies, and doughnuts.

People wishing to reduce the fat in their diet must

read food labels. Food labels are required to list in the

nutrition information panel nutrition facts that

include calories, calories from fat, total fat, saturated

fat,transfat, cholesterol,sodium, total carbohydrates,

dietaryfiber, sugars, protein,vitamin A,vitamin C,

calcium, andiron. In addition, the following words

have specific legal meanings on food labels.

Fat-free: less than 0.5 grams of fat per serving.

Low fat: no more than 3 grams or less of fat per

serving.

Less fat: A minimum of 25% less fat than the

comparison food.

Light (fat) A minimum of 50% less fat than the

comparison food.

The home cook can also reduce fat in the diet in

the following ways:

Remove all visible fat from meat and skin from

poultry before cooking.

Bake or broil meats on a rack set in a pan, so that

the fat can drip off.

Refrigerate homemade soups and stews, then skim

the solidified fat off the top before serving.

If using canned soup or broth that contains fat, put

the can in the refrigerator for a few hours, and skim

the solid fat off the top before heating.

KEY TERMS

Cholesterol—a waxy substance made by the liver

and acquired through diet. High levels in the blood

may increase the risk of cardiovascular disease.

Dietary supplement—a product, such as a vitamin,

mineral, herb, amino acid, or enzyme, that is

intended to be consumed in addition to an individ-

ual’s diet with the expectation that it will improve

health

Fatty acids—complex molecules found in fats and

oils. Essential fatty acids are fatty acids that the

body needs but cannot synthesize. Essential fatty

acids are made by plants and must be present in the

diet to maintain health.

Fatty liver—a condition in which liver cells accu-

mulate fat. The condition is associated with alcohol

abuse, obesity, and pregnancy and can result in

serious damage to the liver.

Triglycerides—a type of fat found in the blood.

High levels of triglycerides can increase the risk of

coronary artery disease

Low-fat diet