Fabulous Fat

When you start looking at nutrition and weight loss information you can become fat phobic. The good news is there is nothing to fear about fat as long as you have a handle on what is good fat and what is bad fat. Yes, fat is very calorie dense, packing more calories per gram than any other foods (9 calories per gram). But fat can also be some of the most healthy food products we eat. Eating the wrong fat can increase your risk of cardiovascular disease but eating the right fat can decrease these same risks. In addition, eating the wrong fats can increase insulin resistance and eating the right fats can decrease it. Not bad for something that most of us fear.

You need fat in your diet, it is an essential nutrient. The problem is, the typical American diet is just too high in fat. You should be getting 20 to 30% of your calories from fat. The average person is getting 50 to 60% of their calories from fat.

Here is a list of what you should be eating most often, more often and least often.

Choose these fats MOST OFTEN:
Olive oil, canola oil, nuts, nut oils, seeds, flaxseeds, fatty fish, avocados

Choose these fats MORE OFTEN:
Corn oil, soybean oil, safflower oil, sunflower oil

Choose these fats LEAST OFTEN:
Fatty red meats, butter, cream, full-fat cheese, whole milk, premium ice cream, solid shortening, solid margarine, lard, full fat mayonnaise, partially hydrogenated vegetable oils (trans fat)

The worst fats are the trans fats (look for partially hydrogenated oils). These are found in solid margarine, vegetable shortening, and partially hydrogenated oils. You see these used in many deep fried foods, fast foods, and commercially baked products. Trans fat will increase your risk of heart disease faster than a rib eye steak.

Next in line for the worst are saturated fats. We mostly get these from animal products such as meat, butter, cheese, cream and milk. Whenever possible cut away the visible fat from your meat and choose lean cuts of meat. Lean cuts include any cut with the name “loin” such as sirloin, top loin, tenderloin, also eye of round, bottom round and round tip. Choose 90 to 95 lean ground beef, turkey, chicken and pork. Choose the lower fat versions of cheese, milk, yogurt and mayonnaise. If you cook with butter, try using olive oil instead, or reduce the butter and add some olive oil. Another strategy is to stop using butter on toast and replace it with peanut butter. You will reduce the amount of fat and increase the amount of protein. If you like cheeses on your salad or sandwich try a slice or chunks of avocado instead.

If you are not eating fish and shellfish, and I do not mean fried fish, you need to eat more. You should be eating fish at least once, better yet twice per week. Fish, especially oily fish such as salmon will give you heart healthy omega-3 fats that help to prevent heart disease and may improve insulin resistance.

So too summarize;
The good fats are:
1)Monounsaturated fats:
found in olive oil, canola oil, avocados, peanuts, almonds, cashews, walnuts and most other nuts.

2)Omega-3 fats:
found in fish, shellfish, canola oil, and faxseeds.

3)Polyunstarated fats:
found in corn, soybean and safflower oils.

The bad fats are:
1)Saturated fats:
found in animal products such as meat and dairy and some vegetable oils such as coconut and palm kernel oil.

2)Trans fats:
found in margarine, vegetable shortenings and partially hydrogenated vegetable oils.