03
May

2015 Dietary Guidelines: Fat

The Dietary Guidelines were first introduced in 1980, and are reviewed and updated every five years by the U.S. Department of Agriculture and the U.S. Health and Human Services. Other nations have adopted these guidelines, and adapt them based upon specific cultural and population requirements, but in general the guidelines have remained the same across time and countries for the past 37 years.

Since the introduction of the Dietary Guidelines in 1980, people have gotten fatter and sicker, despite being told what to eat and in what proportions. So what went wrong? The environment and our choices are what make us ill. If we return to natural states, we become healthy and happy.

Advice from the 2015 Dietary Guidelines to Improve Health and Happiness:

Fat:

Body fat is a highly specialised and necessary organ, critically important for health. Among it’s numerous functions, fat surrounds and cushions vital organs like the kidneys, and insulates us against the cold. But critically, fat is our fuel tank – a strategic calorie reserve to protect us against starvation .

First of all, fat does not make you fat. The excessive consumption of calories, the process of becoming overweight, and the changes in our hormonal responses are what make us fat.

Cholesterol:

Cholesterol is a fat sterol found in animal fat and is a necessary and important substance in the body . It is now recognised and accepted that the consumption of cholesterol in food has zero influence on blood cholesterol levels. Although there is a relationship between cholesterol intake and blood cholesterol, one does not cause the other, and based upon this, the revised Dietary Guidelines in 2015 have removed the daily upper limit for cholesterol intake.

Saturated Fat:

The message over the years has been to reduce saturated fat intake. Whilst this has occurred, the saturated fat has been replaced with highly processed carbohydrates, which has been detrimental to health. Saturated fat has been found to increase total cholesterol, but also increases HDL, or good cholesterol, thus making little difference in the overall lipid profile. Despite the relationships between saturated fat and heart disease, there is no known causation of saturated fat consumption on heart disease risk .

Inflammation & Omega Fatty Acids:

Inflammation in the body leads to chronic illness and disease, such as atherosclerosis (hardening of the heart arteries), thrombosis, cellulitis, rheumatoid arthritis, and inflammatory bowel disease (IBS). Reducing inflammation in the body will reverse these harmful affects and can be controlled, in part, through our diet by consuming essential fatty acids in the correct ratios.

Both Omega-6 and Omega-3 are essential fatty acids, which means we must get these fats from the diet, as our bodies cannot manufacture them. In contrast, Omega-9 is a non-essential fatty acid that our body can produce, as long as we are consuming adequate amounts of Omega-3 and Omega-6.

The typical U.S diet includes high amounts of Omega-6’s, due to the consumption of fast food and takeaways. Omega-6 is present in the oils used to cook these foods. This increase in Omega-6 creates an imbalance, which results in increased inflammation.
 
The most inflammatory diet is a high Omega-6:Omega-3 ratio. The average ratio in the U.S currently sits at around 10:1 – 20:1. The ideal ratio between Omega-6 and Omega-3 consumption is 1:1 or 2:1.  Data relating to the New Zealand population is difficult to come by, but the number of articles published on New Zealand websites suggests that we have a similar problem in this country.

To reverse this inflammatory effect and improve health significantly requires a move towards a healthier ratio of Omega-6:Omega-3. A low Omega-6:Omega 3 ratio results in low systemic inflammation and promotes health. The reduction of products that contain Omega-6 is the main way to correct this imbalance, but the increased consumption of Omega-3 foods such as walnuts, fish, chia, and flax seed, will also assist in creating a more balanced ratio between Omega-6 and Omega-3. 

An easy way to reduce Omega-6’s is to start reducing the amount of processed food consumed. Crackers, biscuits, margarine, commercial salad oils, dressings and mayonnaise, and vegetable oils, such as soy and sunflower oils, are among the significant sources of these Omega-6 fats.

A varied and balanced diet based upon the consumption of whole foods and natural products is also likely to include a balanced ratio of Omega-6: Omega-3.

Source of Omega 6 & Omega 3

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Omega-6

www.nutritiondata.self.com

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Omega-3

Dieticians of Canada (www.dietitians.ca)

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Oils:

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Vegetables and Fruit: Not a good source of omega-3 fats, the products below contain some

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Safflower Oil

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Edamame

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Grapeseed Oil

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Winter squash

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Sunflower Oil

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Grain products:

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Poppy seed Oil

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Products made with flax, soybean or canola oil

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Generic Vegetable Oil

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Wheat germ cereal

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Wheat Germ Oil

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Milk and Alternatives

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Corn Oil

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Some dairy products now provide omega-3 fat. Check food labels for details.

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Walnut Oil

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Milk, fortified with DHA

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Cottonseed Oil

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Soy beverage

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Soybean Oil

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Meat and Alternatives

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Sesame Oil

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Egg Products

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Rice Bran Oil

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Eggs, cooked 

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Peanut Oil

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Omega-3 eggs fortified with DHA*

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Olive Oil

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Fish and Seafood

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Other Products:

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font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}

Normal
0

false
false
false

EN-US
JA
X-NONE

Anchovies, canned with oil

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
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font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}

Normal
0

false
false
false

EN-US
JA
X-NONE

Salad Dressing

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
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mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}

Normal
0

false
false
false

EN-US
JA
X-NONE

Clams, cooked

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:””;
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mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}

Normal
0

false
false
false

EN-US
JA
X-NONE

Mayonnaise

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:””;
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mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}

Normal
0

false
false
false

EN-US
JA
X-NONE

Cod, cooked

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:””;
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mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}

Normal
0

false
false
false

EN-US
JA
X-NONE

Margarine

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
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mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}

Normal
0

false
false
false

EN-US
JA
X-NONE

Herring, cooked

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
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mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}

Normal
0

false
false
false

EN-US
JA
X-NONE

Soybean Spread

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:””;
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mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}

Normal
0

false
false
false

EN-US
JA
X-NONE

Crayfish, cooked

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:””;
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mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}

Normal
0

false
false
false

EN-US
JA
X-NONE

Sunflower spread

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:””;
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mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}

Normal
0

false
false
false

EN-US
JA
X-NONE

Mackerel, cooked

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:””;
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mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}

Normal
0

false
false
false

EN-US
JA
X-NONE

Sunflower seeds

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:””;
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mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}

Normal
0

false
false
false

EN-US
JA
X-NONE

Mussels, cooked

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:””;
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mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}

Normal
0

false
false
false

EN-US
JA
X-NONE

Pine Nuts

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
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mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}

Normal
0

false
false
false

EN-US
JA
X-NONE

Salmon, farmed, raw or cooked

/* Style Definitions */
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{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
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mso-style-parent:””;
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mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}
 

Normal
0

false
false
false

EN-US
JA
X-NONE

Sardines, canned

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:””;
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mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}
 

Normal
0

false
false
false

EN-US
JA
X-NONE

Scallops, cooked

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
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mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}
 

Normal
0

false
false
false

EN-US
JA
X-NONE

Shrimp, cooked

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
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mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}
 

Normal
0

false
false
false

EN-US
JA
X-NONE

Snapper, cooked

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
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mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}
 

Normal
0

false
false
false

EN-US
JA
X-NONE

Sole or plaice, cooked

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
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mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}
 

Normal
0

false
false
false

EN-US
JA
X-NONE

Trout, cooked

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
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mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}
 

Normal
0

false
false
false

EN-US
JA
X-NONE

Tuna, light, canned with water

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
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mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}
 

Normal
0

false
false
false

EN-US
JA
X-NONE

Meat Alternatives

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
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mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}
 

Normal
0

false
false
false

EN-US
JA
X-NONE

Beans (navy, pinto), cooked

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
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mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}
 

Normal
0

false
false
false

EN-US
JA
X-NONE

Peas, black-eyed, cooked

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
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mso-style-priority:99;
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mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}
 

Normal
0

false
false
false

EN-US
JA
X-NONE

Soybeans, mature, cooked

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:””;
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mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}
 

Normal
0

false
false
false

EN-US
JA
X-NONE

Tofu, cooked

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
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mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}
 

Normal
0

false
false
false

EN-US
JA
X-NONE

Nuts and Seeds

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
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mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}
 

Normal
0

false
false
false

EN-US
JA
X-NONE

Almonds, oil roasted, blanched

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
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mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}
 

Normal
0

false
false
false

EN-US
JA
X-NONE

Chia seeds

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
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mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}
 

Normal
0

false
false
false

EN-US
JA
X-NONE

Flaxseed, ground

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
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mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}
 

Normal
0

false
false
false

EN-US
JA
X-NONE

Hemp seeds

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
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mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}
 

Normal
0

false
false
false

EN-US
JA
X-NONE

Pumpkin seeds

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
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mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}
 

Normal
0

false
false
false

EN-US
JA
X-NONE

Pecans

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
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mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}
 

Normal
0

false
false
false

EN-US
JA
X-NONE

Walnuts

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
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mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}
 

Normal
0

false
false
false

EN-US
JA
X-NONE

Fats and Oils

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
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mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:”Times New Roman”,serif;
border:none;}
 

Normal
0

false
false
false

EN-US
JA
X-NONE

Canola oil

/* Style Definitions */
table.MsoNormalTable
{mso-style-name:”Table Normal”;
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
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DHA-enriched Omega-3 margarine made with fish oil

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Flaxseed oil

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Omega-3 margarine made with canola oil *

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Soybean oil

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Walnut oil

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NOTE: Some products contain both Omega-6 & Omega-3

References:

Ludwig, D. (2016) ‘Always Hungry? Conquer cravings, retrain your fat cells and lose weight permanently’. Grand Central Life & Style
American Council on Exercise, Fitness Nutrition Specialist Course.
ACE Webinar: How we got it all wrong: Nutrition recommendations for heart health. Justin Robinson, Sport Coach and Registered Dietician. March, 2017

 

 

About the Author: Mariane Wray is a Registered Psychologist in the Royal New Zealand Navy, currently working in developing high performance within elite military units. She is also a Certified Personal Trainer and Fitness Nutrition Specialist. In a previous life, Mariane was a Warrior Bootcamp Coach, and remains a keen runner. Most importantly, Mariane is a mother of two, who are the main recipients of her nutritional knowledge.

 

 

 

 

 

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