SoFAS Do Not Belong in the Kitchen

By , SparkPeople Blogger
In the recently updated 2010 Dietary Guidelines, the term SoFAS is defined as solid fats and added sugars.

Solid fats are those that remain in solid form at room temperature. They tend to be high in unhealthy saturated fats that can increase total cholesterol especially the LDL's. Some solid fats are found naturally for example in lard. Others like stick margarine or vegetable shortening are the result of the hydrogenation process which also produces trans fats.

Many foods have sugar but not all foods have added sugar. Most carbohydrate containing foods contain sugars in the form of glucose, fructose, or lactose. For example, fruit and the juice squeezed from fruit naturally contain the sugar fructose that makes them sweet. Fruit drinks on the other hand contain added sugars that make them sweet.

Health experts recommend a daily calorie intake that contains 15 percent or less from SoFAS. However, Guideline studies found the actual intake for Americans of all ages and sexes to be more like 35 percent from foods and snacks such as pies, cakes, cookies, doughnuts, soda, fruit drinks, energy and sports drinks. Several health organizations, including the American Heart Association, suggest that added sugar should be limited to no more than 6-7 percent of your total calories. That would indicate that solid fats would contribute 8 percent or less of daily caloric intake.

In the old Food Guide Pyramid fats, oils and sweets were found at the top of the diagram and visually encouraged sparing consumption. In the new My Pyramid graphic, this group doesn't have the same visual prominence or reminder of limitation. Here are three basic keys to help you remove the SoFAS from your kitchen.
  • Maximize nutrient-dense food choices. Nutrient dense foods provide you with the most key nutrients for the calories consumed. Key nutrients build, repair and maintain our body tissues, regulate body processes and fuel the body for an active lifestyle. Nutrient rich calorie choices fill you up and thus leave little room for the "empty" calories from SoFAS that offer few nutrients the body can use.

  • Limit processed foods in favor of whole foods. Highly processed foods tend to be high in calories, sodium and added sugars. Whole foods such as vegetables, fruits, and fluid milk are rich in nutrients and natural sugars. Add whole grain carbohydrate choices too and you have all the basics for meals and snacks that are rich in vitamin D, calcium, potassium, and dietary fiber which are lacking in many American diets.

  • Limit foods eaten away from home and when you do make informed choices. The number of quick service restaurants has more than doubled since the 1970's when I was growing up and so have the serving sizes. Estimates suggest that nearly half of our food budgets are spent on food eaten away from home. One of the easiest ways to reduce SoFAS intake is by knowing what you are eating. The best way to do that is to prepare nutrient-rich and calorie wise food choices at home more often than eating out. When you do eat away from home, plan ahead so you can minimize the SoFAS and maximize your nutrition.
The Bottom Line
We need to eat a diet balanced in carbohydrates, protein, and healthy fats every day to supply the body with the vitamins and minerals necessary for health. If you are having trouble meeting your weight loss goals, check your diet for sources of SoFAS and get them out of your kitchen. Solid fats and added sugars are very tempting because they come in our favorite sweet and salty treats and sugary drinks. Learning the difference between natural foods and their natural sources of sugar and those with added sugars can be tricky but it is possible. At the same time, it is crucial to understand that although solid fats enhance baked products especially in taste and texture, portion control and selection limitation are crucial to long term success and health.

Have you ever heard of the term SoFAS? What SoFAS rich food or snack is hardest for you to resist?