NUTRITION KNOW-HOW: Ge the fat facts

Low-fat, fat-free, good fat, bad fat, monounsaturated, polyunsaturated, saturated and trans, what does it all mean? When it comes to fats in our diet, terms can often be confusing.

• MUFAs, or Monounsaturated Fatty Acids (also nicknamed MON), are found in foods such as olive oil, canola oil and peanut oil, as well as almonds, peanuts, pecans and avocados. MUFAs are liquid at room temperature (turn solid when chilled) and may help lower bad cholesterol.
• PUFAs, or Polyunsaturated Fatty Acids (nickname POLY), are found in soybean, safflower, sunflower, and corn oils as well as walnuts. PUFAs are also liquid at room temperature (liquid when chilled) and provide us with essential fatty acids, necessary to our bodies.
• SFAs, or Saturated Fatty Acids (nicknamed SAT), are solid at room temperature and found in butter, whole and low-fat milk, cheese, shortening, lard, coconut and palm oil and meat fats. Large amounts of SFAs may raise our bad cholesterol.
• Finally, TRANS fats (no nickname) are found in fats to which hydrogen is added such as traditional shortening and margarine, fried foods and many snack foods and baked products. TRANS fats are not necessary and may raise our bad cholesterol and lower our good cholesterol. However, we need to eat some fat (preferably MON and POLY) to help us with digestion, absorption of certain vitamins, blood sugar control, for flavor and to help us feel satisfied after a meal.

Moderation is the key. Even the newly recommended use of coconut oil can lead to weight gain if you use too much, and it is not recommended over other saturated fats according to American Heart Association and the 2010 U.S. Dietary Guidelines. Check out American Heart Association’s fat calculator (www.myfatstranslator.com) to translate fat and fatty acid recommendations into individual daily limits.

Sources: Nutrition for a Healthier Heart, MCH Cardiac Rehab, American Heart Association.

Nutrition Tip of the Day
Remember MON and POLY are your friends, so keep them close. SAT and TRANS are not, so stay away! For more on FATS go to www.americanheart.org and look for “meet the fats.”

APRICOT OATMEAL BARS
Serves 36.

• 1 cup all-purpose flour
• 1 beaten egg
• 1/2 cup whole wheat flour
• 1/4 cup packed brown sugar
• 1/2 teaspoon salt
• 1/2 cup nonfat vanilla yogurt
• 1/2 teaspoon baking soda
• 1/2 cup water
• 1/2 teaspoon ground cinnamon
• 1/4 cup molasses
• 2 tablespoons canola oil
• 1 cup quick oats
• 1 1/4 cup snipped dried apricots

In large mixing bowl combine flours, salt, soda, and cinnamon. Set aside. In medium
mixing bowl combine egg, brown sugar, yogurt, water, molasses and oil. Stir into flour mixture; mix well. Stir in oats and then apricots. Spray 9 x 13 pan with nonstick spray.
Spread mixture in pan. Bake at 350 degrees for 20-25 minutes or until toothpick inserted near center comes out clean. Cool. Drizzle with glaze. For the glaze: Stir together 3/4 cup powdered sugar and 2 tablespoons skim milk.

Nutrition information: 67 calories, 13 g carbohydrates, 1 g protein, 1.2 g fat, .1 g saturated fat, 6 g cholesterol, 49 mg sodium, 15 percent of calories from fat.