Grasshopper Education

Fats & Oils in the Diet: How They Can Help and Hinder Your Health

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Did you know that good fats can help clean out the dredge caused by bad fats? Did you know that our brain is essentially a big vat of fat that thrives off of healthy fats like DHA? Did you know that cooking your veggies with medium to high heat using olive oil (like how they do on every single cooking show on TV!) is unhealthy for you, as you are most certainly eating olive oil that has gone rancid past its smoke point? Learn this and more from this fundamental course on a vital macronutrient. This course is California, NCCAOM and Florida (CE Broker) approved. If you need us to report to CE Broker (Florida) please email us: info@grasshoppereducation.com.

Appendix 1:   Fat Content of Various Foods

Food Item                                                                    Serving Size                           Total Fat           Saturated    Monounsaturated     Polyunsaturated

Grains

Oatmeal, dry                                                             ½ c                                               2.5                           0.5                       1.0                              1.0

English muffin                                                          1 muffin                                       1                              0.1                       0.2                               .05

Pasta, cooked                                                          1 cup                                             0.9                          0.1                       0.1                                0.4

Brown Rice                                                               1 cup                                            1.8                          0.4                       0.6                                0.6

Whole wheat bread                                               1 slice                                           1.2                           0.3                       0.5                                0.3

Whole wheat pita                                                  1 pita (6 ½”)                                 1.7                           0.3                       0.2                                0.7

Blueberry muffin                                                   1 muffin                                         6.2                          1.2                       1.5                                3.1

Biscuit                                                                      1.2 oz                                             4.6                          0.9                        2.8                               0.2


Fruits/Vegetables

Pear                                                                           1 medium                                       1                              <0.1                     0.1                       0.2 Orange                                                                      1 medium                                        0                                0                         0                          0 Watermelon                                                             1 cup                                               0.7                            0.1                       0.2                        0.2 Banana                                                                      1 medium                                       0.5                            0.2                      <0.1                      0.1 Spinach raw                                                              ½ cup                                               0                               0                           0                             0 Broccoli, cooked                                                       ½ cup                                              0.1                           <0.1                    <0.1                       <0.10 Carrots, cooked                                                        ½ cup                                               0.1                           <0.1                   <0.1                        0 Avocado                                                                    1 medium                                        27                              5.3                     14.8                       4.5
Milk/Alternative

Skim milk                                                                   8 oz                                                 0.5                               0.4                        0.2                       <0.1 1% milk                                                                      8 oz                                                 2.6                                1.6                       0.7                         0.1 2% milk                                                                      8 oz                                                 4.7                                2.9                       1.4                         0.2 Whole milk                                                               8 oz                                                  8                                   5.1                       2.4                          0.3 Cottage Cheese, 2%                                                ¼ cup                                               4.4                                 2.8                       1.2                         0.1 Swiss Cheese                                                            1 oz                                                  8                                    5.0                       2.1                          0.3 Soy Milk                                                                     8 oz                                                 5                                     0.5                      1.0                          3.0 Meat/Bean/Alternative
Ground beef, lean                                                    3 oz                                                13.2                                5.2                        5.8                         0.4

Chicken with skin                                                     3 oz                                                 9                                   2.4                        3.4                        1.9

Chicken without skin                                               3 oz                                                 3.1                                0.9                        1.1                        0.7

Turkey, white meat                                                  3 oz                                                 3                                    1.0                        0.6                        0.9
(without skin)
Turkey, dark meat                                                    3 oz                                                 6                                     2.2                        1.5                        2.0
(without skin)

Pork chop                                                                  3 oz                                                 6.9                                 2.5                          3.1                        0.5

Salmon, pink                                                             3 oz                                                  4                                    1.0                         0.8                       0.6

Orange roughy                                                         3 oz                                                    1                                   0.1                         0.5                      <0.1 Veggie burger                                                            1 patty                                           0.5                                  0.1                           0.3                     0.2 Almonds                                                                      1oz                                                  15                                  1.1                            9.5                     3.6 OIls
Butter                                                                           1T                                                   12                                  7.2                             3.3                           0.4

Olive oil                                                                        1T                                                   14                                  1.8                           9.9                           1.1

Salad dressing, ranch                                                 2T                                                   18                                  2.5                            NA                           NA

Salad dressing, reduced calorie ranch                    2T                                                   5                                     0.4                            NA                           NA



Source:  Recreated with permission from Fink, H., Burgoon, L., Mikesky, A. (2006).  Practical Applications in Sports Nutrition.  Jones & Bartlett Publishing


Instructor Bio

Dr. Tara Kulikov, DACM, L.Ac.

Over 20 years of experience in the health and wellness industry National and California State Board Certified Acupuncturists and Traditional Chinese Medical Doctor Doctorate of Acupuncture and Chinese Medicine Master of Arts Kinesiology: Exercise Science with a focus in nutrition and metabolism Certified in Acupuncture Facial Rejuvenation Advanced training in Microneedling for aesthetics and skin disorders Nutrition and wellness author and educator for other health care professionals Lifestyle and wellness consultant to professional and recreational athletes as well as general health Extensive experience working in fitness including working with USA Track and Field, USA Olympic Lifting, USA Triathlon, taught college level courses in Tai Chi and Pilates Experience with working in-house in medical spas, eating disorder clinics, weight-loss clinics, hospitals, and USA Olympic Training Centers Advanced nutrition training in autoimmune conditions, immune compromised conditions, food allergies, gastro-intestinal disorders, mental dysfunction disorders, and sports nutrition Professor at Pacific College of Health Sciences-Doctorate level courses Grasshopper asks Tara: What is your favorite Chinese herb? My favorite herb is ginger. It is great for sports injuries - it is warming, circulating, easy to use, and tastes great.