By Pamela Redwine
Once upon a time, the big fat question was “butter or margarine?” If you were confused back then, you’re probably throwing up your hands these days. Now it’s butter vs. stick margarine vs. tub margarine vs. olive oil vs. coconut oil vs. fish oil vs. lard… you get the idea. What’s a person to do? To understand all the questions about fat, you need to look at the different types of fat.
Most health experts agree that a diet high in saturated fat increases your risk of heart disease by raising total cholesterol and LDL (bad) cholesterol levels. According to the 2010 Dietary Guidelines for Americans, average daily intake of saturated fats should be no more than 10 percent of calories. Cutting down to 7 percent of calories will help your heart even more. For a 2,000 calorie diet, this translates to 22 grams and 16 grams per day, respectively. Saturated fat is found mainly in animal foods, such as butter, milk and milk products, beef and pork, chicken skin, and lard. Coconut, palm, and palm kernel oils are also high in saturated fats.
There are two types of unsaturated fats: polyunsaturated fat (PUFA) and monounsaturated fat (MUFA).
Polyunsaturated Fat — PUFA: – While saturated fat is usually referred to as “bad” fat, PUFA is known as a “good” fat. The two main types of PUFA are omega-6 fatty acids and omega-3 fatty acids. Omega-6 fatty acids are found in liquid vegetable oils such as corn, safflower and sunflower, as well as nuts and seeds. This type of fat lowers total cholesterol.
Omega-3 fatty acids are found in flaxseed, soybean, and canola oils, walnuts, and cold-water fish such as salmon and albacore tuna. This type of fat protects against fatal heart attacks. Most Americans don’t get enough omega-3 fat and would benefit from replacing saturated fat with this healthful fat. The best way to help your heart with PUFA is to eat two servings of omega-3 rich fish per week.
Monounsaturated Fat — MUFA – This other “good” fat is found mainly in vegetable oils (canola and olive), nuts, seeds and avocados. MUFA appears to have a neutral effect on cholesterol and heart disease. Small amounts can be included in your diet.
What About Trans Fat?
Small amounts of trans fats are found naturally in meat and milk. Synthetic trans fat is made when vegetable oil is partially hydrogenated for use in processed foods such do nuts, cookies, pastries, peanut butter, crackers, French fries, chips, and cake. Trans fat is not good for your heart. It raises total cholesterol and lowers HDL (good) cholesterol.
4-H FCS Clubs
The Yalobusha Buddies and the Yalobusha Clover Buds 4-H Clubs will meet on Thursday, February 27 at 4 p.m. in the conference room of the Yalobusha Multi-Purpose Building in Coffeeville. Children ages 5-18 are invited to attend. Please call 675-2730 to let us know your child will be attending.
4-H Sewing Class 101
A 4-H Sewing 101 class is offered Tuesday, March 11 9 a.m. until 2 p.m. The workshop is an introduction sewing class for youth ages 8 to 18. The fee for the class is $5. This will serve as a pre-requisite to attend any youth sewing class offered by the Yalobusha County Extension Service .
During this class students will learn things such as: parts of a sewing machine, correct sewing tool names and uses, how to thread a machine, how to wind a bobbin, how to cut a straight line, how to sew a straight line, how to sew on a button as well as complete a project. Space is limited. To register your child or to volunteer to help with this class please call 675-2730 or email me at email@example.com .edu Fee must be paid to be registered for class.
Beginner Computer Classes
On Thursday, March 6 the Extension Service will offer beginner computer classes. The day-long computer class will include Introduction to the Internet from 9 a.m. – noon and Introduction to E-mail from 1 p.m. until 4 p.m. The classes are free, however space is limited so call the Extension Service at 675-2730 to register.
Floral Fashion Report
Join Lynette McDougald, on Thursday, March 6 from noon to 1 p.m. as she looks at the color selections for 2014. Every year Pantone releases a selection of colors that are quickly adopted by the fashion industry. These 2014 color selections lend themselves to some striking spring accompaniments in floral. We will create a number of floral compositions that represent these colors and the cut flower offerings of our spring gardens and retailers. Feel free to come and watch or get the supply list from the Extension Service and join along in creating beautiful spring floral arrangements with Lynette.
Healthy You exercise classes meet on Monday, Wednesday and Friday at 9 a.m. at the Extension office in Coffeeville.
We are starting a Healthy You Nutrition Class on Wednesday, February 26. The class will follow immediately after the exercise class (approximately 9:45 a.m.) and will be held for 30 minutes, once a month. This will be an informal group that discusses different health topics, exchange healthy recipes etc. We hope that you will be able to make it.
Come Join Crochet Class
Our crochet group meets twice a month. The next February meeting date is Thursday, Feb. 27 at 10 a.m. in the conference room of the extension office. The group is free, but you will need to bring your own yarn and needle. Mrs. Karol Jarmon is our volunteer crochet leader.