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If it feels like fat, tastes like fat, then it probably is fat, said Shelly Sheppard, child nutrition supervisor for the Harlandale Independent School District Nov. 11.
More than 100 students and faculty members attended Sheppard's lecture, "The Facts on Fad Diets," sponsored by the Wellness Committee. Her presentation and handout included information about saturated fats in cheese, meats and butter.
The trans fats are partially hydrogenated oils found in processed foods, fried foods, snacks, bakery goods and margarine.
Sheppard said red meat is a huge source of saturated fat and is hard for the body to digest. When eating meat, eating in moderation and choosing a leaner cut of meat are the best choice. Roast and flank steaks are a leaner cut of meat with less fat.
Look at the marbling of the meat, the white particles around the meat. When choosing ground beef, the best choice is no more than 15 percent fat. Sheppard's list of fad diets include Weight Watchers, Atkins, South Beach and Alli.
Weight Watchers has a Flex Plan with a point system, and the Core Plan's goal is to eat foods that are low in calories. Atkins has a Phase 1 and Phase 2. Phase 1 limits the total carbohydrates but allows unlimited saturated fat, and Phase 2 increases net carbohydrates. Alli is an over-the-counter drug that contains Orlistat, which blocks Lipase, the main enzyme that breaks down fat. It blocks 25 percent of fat digestion.
South Beach has 3 phases. Phase 1 has an elimination phase. Phase 2 reintroduces whole grains and fruits. Phase 3 is a maintenance plan. Sheppard's 2005 food guide emphasizes: Choose whole grains over refined grains, choose dark green and orange vegetables, and eat fewer starchy vegetables such as white potatoes, corn and green peas.
Choose a variety of fresh and frozen fruits but limit fruit juices. Choose lean meats, poultry and fish. Choose unsaturated fats and oils. Avoid saturated and trans fat sources. Choose low-fat and fat-free dairy products.
"We eat out too much, and do not exercise enough. Eating at Taco Bell is cheaper than to going to the grocery store. Genetics play a role, but our lifestyles have changed things," she said.
When dining in a restaurant, ask the waiter how the food is prepared. Some restaurants add butter to the vegetables. For a healthier choice, foods should be baked, steamed or broiled.
"We need to walk the stairs, walk the dog, go to the mall and get off of the couch," she said. "We are so electronically geared to watch videos and play games. It is not cool to ride our bikes anymore."
Weight Watchers is more of a consistent plan, she said.
The Wellness Committee is planning a third and fourth part of the nutrition series for the spring.
For more information, go to the following Web sites: www.calorieking.com, www.nutrition.gov, www.health.gov, www.health.gov/dietaryguidelines, www.mypyramid.gov, www.ars.usda.gov/ba/bhnrc/ndl, www.eatright.org, www.Americanheart.org.
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