Nuts, Oils, Dressings, and Spreads

Session 1

Assessment Background Information Tips Goals Nuts, Oils, Assessment of Dressings, Current Eating Habits and Spreads

When answering the questions that follow, think about your eating habits over the last month or so. Please answer these questions based on how you have eaten recently and NOT on how you think you should be eating.

ÛÛ Are you allergic to tree nuts (like almonds, pecans, walnuts, or cashews)? Yes____ No____ ÛÛ Are you allergic to peanuts? Yes____ No____ ÛÛ Are you allergic to both? Yes____ No____

In an average WEEK,

1. How many servings of peanut butter, other nut  3+  2  0-1 butters, or nuts (like peanuts, almonds, pecans, walnuts or cashews) do you usually eat?

2. Do you usually use butter or margarine?  margarine  butter

In an average WEEK, how many times do you…

3. Eat foods fried, sautéed, or baked at home using  3+  1-2  0 vegetable oil (olive, soybean, canola, corn, or other oils) or margarine?

4. Use regular (full-fat) salad dressing (Do NOT  3+  1-2  0 include no-fat, fat-free, and low-fat dressings)?

5. Use regular mayonnaise (Do NOT include  3+  1-2  0 no-fat, fat-free, and low-fat mayonnaise) on sandwiches or in tuna, chicken, or egg salad or use regular (full-fat) tartar sauce?

Nuts, Oils, Dressings, and Spreads 7 Nuts, Oils, Background Information Dressings, and Spreads

Types of Fats We will focus on three types of fat in this program: Eat ÛÛ Polyunsaturated fats: These arehealthy fats that are found in vegetable oils, nuts, some dressings and spreads, and fish. Nuts ÛÛ Monounsaturated fats: These are found in plants (vegetable oils) and meat and dairy products. The monounsaturated fats found in plants arehealthy fats. Often ÛÛ Saturated fats: These are found in beef, pork, dairy products, and are high in some vegetable oils and tropical oils (coconut oil, etc.). With new knowledge about fats and health, this program views saturated fats as “neutral.” (We describe what we mean by neutral below.) In the past, many processed and fried foods were made with manufactured trans fats, known to be very unhealthy. During this time, advice was given to reduce trans fats, but thankfully these manufactured trans fats have now been removed from the US food supply. (Note: very small amounts of trans fats are naturally present in meats, poultry and dairy products, but the amount is so small we don’t need to be concerned with it.)

What Do We Mean by Healthy Fat? Healthy fats can be found in the following oils and foods: ÛÛ Nuts (like peanuts, pecans, walnuts, and almonds) and nut butters. ÛÛ Vegetable oils, like canola, soybean, olive, peanut, and corn oils. Extra virgin olive oil may have additional health benefits compared to other oils. ÛÛ Salad dressings, mayonnaise, tartar sauce, and other spreads made with the healthy vegetable oils listed above. ÛÛ Fish, such as tuna, herring, salmon, and lake trout. ÛÛ Margarine and other plant-based spreads. ÛÛ Avocados.

How Much Healthy Fat Do I Need Each Day? Two to six servings each day is a good goal. Serving sizes for common foods that contain healthy fat are: ÛÛ Nuts: a small handful (one ounce or 30 grams) or two tablespoons of nut butter ÛÛ Regular mayonnaise (full-fat): one tablespoon Continued ➔ Nuts, Oils, Dressings, and Spreads 9 Nuts, Oils, Dressings, Background Information and Spreads

ÛÛ Fish: three to four ounces (about the size of a checkbook) ÛÛ Avocado: one quarter of entire avocado ÛÛ Regular salad dressing (full-fat): one to two tablespoons

There Are Many Ways to Fit Heart Healthy Fats Into Your Eating Plan Eat Nuts and Nut Butters Often Nuts are a great source of healthy fats. Many studies have shown that people who eat nuts are less likely to get heart disease or diabetes. Eat nuts or nut butters three or more times a week.

Use Healthy Oils Healthy oils include: canola, soybean, olive, peanut, and corn oil. Also, many stores sell “vegetable oil,” which is a combination of different oils. To eat more healthy oils: (refer to page 73 in manual materials to learn more about cooking/baking with different oils): ÛÛ Use healthy oils often when you are cooking, sautéing, and frying. ÛÛ Cut down on the cost of expensive oils, like olive oil, by using it for dipping bread and in salad dressings. Use less expensive oils for cooking, sautéing, and frying.

Healthy Salad Dressings Many people think that low-fat or no-fat salad dressings are the best options. In fact, regular (full- fat) dressings contain the healthy oils recommended above. The full-fat dressings contain vegetable oils as the main ingredient, whereas reduced fat or no-fat dressings will contain more sugar and salt to help the flavor. For healthy dressing ideas, look at pages 61-64 in the DELISH Cookbook.

10 Nuts, Oils, Dressings, and Spreads Nuts, Oils, Background Information Dressings, and Spreads

Healthy Spreads Healthy spreads (such as those you put on your bread or use in sandwiches) are a good source of healthy fats. Examples of healthy spreads: ÛÛ Use margarine, which is made from vegetable oils. Margarine is a good choice for spreads and for cooking. ÛÛ Use regular (full-fat) mayonnaise (not the reduced-fat or no-fat kind) for sandwiches. Mayonnaise is made with healthy vegetable oils (usually soybean or canola oil). ÛÛ Use regular (full-fat) tartar sauce, which is also made with healthy vegetable oils.

Eat Roasted Vegetables Often Roasting vegetables with oil is a good way to add healthy oils to your diet and make vegetables taste great! Try this recipe (cookbook page 33).

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What about Saturated Fats? Summary In the past, experts thought saturated fats increased the risk for heart disease. However, recent studies suggest saturated Here is a summary of key points fats do not have a major impact on the risk for heart disease. about Nuts, Oils, Dressings, and That is why we consider saturated fat to be a“neutral” fat. Spreads. Foods high in saturated fats include: ÂÂ To reduce heart disease risk, it is important to eat healthy ÛÛ Dairy products (except skim and very low-fat dairy fats on a daily basis. products) including cheese, butter and cream ÂÂ Eat nuts and nut butters ÛÛ Lard often – at least 3 times a ÛÛ “Tropical vegetable oil,” including palm and coconut oil week. ÛÛ Red meat, including beef, pork, and lamb. ÂÂ Eat foods made with healthy NOTE: Unlike some of the other foods high in saturated vegetables oils daily. fats, most experts think eating red meat increases the risk of heart disease a small to moderate amount, and eating processed meats (bacon, sausage, hot dogs, bologna, and deli meats like roast beef, turkey, and ham) increase the risk of heart disease more than regular meat. Also, people who eat large amounts of red meat may be at higher risk of getting colon cancer. This is why we recommend 0-1 serving of red meat each day.

How Often Should I Eat Foods with High Amounts of Saturated Fats? It is fine to eat foods with saturated fat in moderation as long as you also eat the healthy foods suggested by this program. In other words, there needs to be “room in your eating plan” to eat foods with healthy fats, fruits and vegetables, and whole grains each day.

Will Eating More Fat Cause Me to Gain Weight? Many people think eating foods high in fats causes weight gain. We now know eating patterns that are higher in fat do not cause weight gain. This is because foods with healthy fats reduce the risk for heart disease, stroke, and diabetes. It is important to eat these foods often.

12 Nuts, Oils, Dressings, and Spreads Nuts, Oils, Tips Dressings, and Spreads

Goals to work on to improve the fat quality in your diet.

✔ 1. Unless you are allergic to nuts, choose nuts and nut butters often. Try to eat three or more servings each week. ✻✻ Enjoy a variety of nuts (pecans, peanuts, walnuts, almonds, cashews) and nut butters, like peanut butter. ✻✻ A serving is a handful of nuts (one quarter cup or about one small handful), or two tablespoons of nut butter (about the size of a ping-pong ball). ✻✻ Try a peanut butter sandwich on whole grain bread, or peanut butter on celery or an apple. These can make a tasty and filling lunch or snack! ✻✻ Unsalted or lightly salted nuts or “all natural” nut butters are good choices, but regular salted nuts and nut butters are good choices too.

Check another goal to improve your fat quality. If you are allergic to ✔ nuts, select 2 goals.

2. It’s fine to use margarine often. ✻✻ Margarine is the best choice to use as a spread or in cooking. It is okay to use butter sometimes, but margarine is preferred.

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3. Use healthy oils for frying, sautéing, and baking. ✻✻ Use these oils for sautéing, frying, cooking, roasting, and baking: olive, canola, corn, peanut, soybean, or other vegetable oils. Some stores sell “vegetable oil,” which is a mix of these oils and this is also a good choice. ✻✻ Use the right oil for the job. Olive oil or canola oil are best for everyday sautéing or frying at low to medium high temperatures. For high heat (deep frying) use peanut, soybean, or corn oil (see page 73: Best Oils for Cooking and Frying). ✻✻ For everyday cooking, use oils that don’t cost too much. Save extra virgin olive oil for salad dressing and dipping. Use other vegetable oils for frying, sautéing, roasting, and baking.

4. Choose healthy salad dressings. Aim for three or more servings per week. ✻✻ For store-bought, use regular (full-fat) rather than low-fat or fat-free dressings. Regular salad dressings contain the healthy types of vegetable oil. Fat-free dressings are often higher in sodium and sugar. Consider making your own salad dressing (see cookbook, pages 61-64). They are fast and easy to make, and taste great!

5. Regular (full-fat) mayonnaise and tartar sauce have fats that are good for your heart. Aim for three or more servings per week. ✻✻ Use regular store-bought mayonnaise or tartar sauce. They are usually made with soybean or canola oil, both of which are good for your health. ✻✻ A serving is about one tablespoon.

14 Nuts, Oils, Dressings, and Spreads My Goals and First Steps Nuts, Oils, Dressings, and Spreads

My Goals and First Steps To make changes, it is important to make goals and keep track of your progress. List the goals you selected to work on today. If you decide to make your own goal, remember to: ✔ be specific about what you plan to do (you should be able to measure your success); ✔ choose a goal you know you can reach; and ✔ set a time for reaching it. After your goals are set, make a note of your “First Steps” for reaching these goals. First Steps are part of your plans to reach your goal. To plan First Steps, think about:  What you need to get started.  When you will start.  Who could support or help you reach your goal.

Nuts, Oils, Dressings, and Spreads 15 Nuts, Oils, Dressings, My Goals and First Steps and Spreads Date:______

Place this sheet where you will see it often (refrigerator or bathroom mirror). You may monitor goals by the week (left side of table) or by the day (right side of table).

Goal 1: ______

ÛÛ If allergic to tree nuts and peanuts, select 2 goals from the assessments questions that “need to be improved” or “could be improved.” ÛÛ If allergic to peanuts, but not tree nuts, goal is to eat 3 or more servings of tree nuts or tree nut butters each week. ÛÛ If allergic to tree nuts, but not peanuts, goal is to eat 3 or more servings of peanuts or peanut butter each week. ÛÛ Otherwise, goal is to eat 3 or more servings of nuts or nut butters (including peanuts) each week.

First Steps:______

Goal 2:______

First Steps:______GOAL 1: Did you meet your goal? Check off or draw a smiley face on the days/goals you have completed.

Week Weekly Daily Goal Goal Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 2 3 4 5

GOAL 2: Did you meet your goal? Check off or draw a smiley face on the days/goals you have completed.

Week Weekly Daily Goal Goal Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 2 3 4 5

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