Think you need to take fat out of your diet in order to be healthier and lose weight? Not so. To lose weight, you have to use more energy than you take in. Calories are the measure of the energy in foods. If you consume too many calories, whether from protein, fat, or carbohydrates, the body will store the extra energy as fat. With more than double the calories of proteins and carbohydrates, fat calories can add up quickly and lead to weight gain, but, when consumed in moderation, healthy fats are an essential part of balanced, heart healthy diet.
Fat is needed for the absorption of the essential fat soluble vitamins A, D, E and K that help protect vision, immune system function, and bone health. Moreover, fat is needed for the manufacture of hormones in the body, the membrane lining in every cell, and the sheath surrounding every nerve cell.
GOOD VS. BAD FATS
Fish and plant sources of fat are good for health while meat and dairy sources are detrimental. To incorporate good fats into the diet without gaining weight, use them in place of less nutritious calories such as those in cream and meat fats, sugary snacks, and refined grain products.
The “Bad” Fats
Modern diets tend to be high in the unhealthy fats found in meat and dairy, and hydrogenated oils. These fats increase your risk of heart disease and clogged arteries by increasing blood cholesterol and inflammation in the body.
x Saturated fats - Limit intake of products high in saturated fat including meat, lard, chicken skin, coconut and palm kernel oil, shortening, butter, cheese, cream, and other full-fat dairy products. It is recommended that no more than 7% of your calories come from saturated fat, so for an 1800 calorie diet that would be less than 14g of saturated fat. This can be challenging when you consider 4 oz. of prime ribs has this much saturated fat. Look at the nutritional facts labels to choose products low (less than 5% of the Daily Value listed on food labels) in saturated fat.
x Trans fats. Completely eliminate trans fat from your diet. This is an artificial fat added to products such as pre-made frosting, margarines, baked goods, and snack foods. Check labels to make sure the trans fat is 0g. If a product contains “hydrogenated” or “partially hydrogenated” oil, than it contains trans fat.
The “Good” Fats
When consumed in moderation, healthy plant- and fish-based sources of fats help to reduce inflammation in the body and lower blood cholesterol and triglycerides. How much is enough? Recommended fat intake is 20-35% of calories. For an 1800 calorie diet, this would be the equivalent of 3-5 tablespoons of oil.
R Monounsaturated and polyunsaturated fats. These are found in plant foods that contain fat such as nuts, seeds, avocados, olives, soy beans, and vegetable oils.
R Omega-3 fats. These, found in naturally oily fish such as salmon, tuna, herring, and mackerel, are particularly beneficial for the heart & help to lower blood triglycerides. Because our body is unable to make omega-3 fats, it is important to regularly consume fatty fish.
THE SKINNY ON FAT: 10 TIPS FOR MAKING HEALTHY CHOICES
1. Choose Oily Fish Twice a Week or More. Eat seafood in place of meat or poultry at least twice a week. Tuna, salmon, trout, herring, sardines, halibut, rainbow trout, and scallops are excellent sources of heart healthy omega-3 fats. Prepare your fish without butter, which contains 7g of saturated fat in each tablespoon.
2. Have Meat Less Often. Try reducing intake of saturated fat by replacing some of the meat you eat with beans, skinless chicken, or fish.
3. Choose Lowfat & Nonfat Dairy Products. Dairy is naturally high in saturated fat. Each cup of whole milk contains 5g of saturated fat, so concentrated sources of dairy fat like cream, butter, and cheese are especially artery clogging. Still, dairy contains many healthy nutrients including protein, calcium, and potassium, so include dairy but choose low or nonfat options.
4. Make Meat & Poultry Lowfat. Choose lean or low-fat cuts of meat like round or sirloin and ground beef that is at least 90% lean. Trim or drain fat from meat and remove poultry skin.
5. Use Oil or Margarine Instead of Butter. Use liquid vegetable oils such as olive or canola instead of lard, shortening, or butter. Try topping bread, cooked vegetables and popcorn with olive oil and a little salt. When baking muffins, cookies, sweet breads, and moist cakes, try canola or vegetable oil in place of butter. For every ¼ th cup of butter called for, substitute 2 ½ -3 tablespoons of oil. For a more butter-like substitute than oil, look for margarines low in saturated fat (i.e. 1.5g or less per tablespoon) with no partially hydrogenated oil.
6. Add Avocado. Try them in sandwiches or salads or make guacamole. Also, a healthy alternative to mayonnaise for moistening sandwiches and tuna salad.
7. Go for Nuts. Have ¼th cup of nuts or seeds for a healthy snack or add them to stir-fries, vegetable dishes, salads, yogurt, and cereal. Use them instead of breadcrumbs on chicken or fish. Blend them into smoothies. Stay away from salted and sugary nuts - these are less healthy and easy to overdo.
8. Dress Your Own Salad. Commercial salad dressings are often high in saturated fat or made with damaged trans fat oils. Create your own healthy and flavorful dressings with olive, flaxseed, walnut, or sesame oil.
9. Watch Out for Fat-free Junk Food. A “fat-free” label doesn’t mean you can eat all you want without consequences to your waistline. Many fat-free foods are high in sugar, refined carbohydrates, and calories.
10. Don't Spoil Your Oil. A good fat can become bad if heat, light, or oxygen damages it. Oils such as flaxseed, soy, corn, and vegetable are rich in polyunsaturated fats, which are most susceptible to damage. To best preserve these oils keep them refrigerated in an opaque container. When cooking over the grill or stovetop with oil, avoid heating the oil so much that it changes color or begins to smoke. When this happens, the oil has degraded, producing possible carcinogens and off-tastes. Oils smoke at different temperatures. Filtered/light/refined olive oil is one of the best choices for cooking at high heat. Never use oils, seeds, or nuts after they begin to smell or taste rank or bitter.
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