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The word 'fat' carries negative connotations and is often severely restricted in popular diets. It is actually an essential part of a healthy diet and good fats need to be eaten every day. It isn't fat that make you fat, but excess calories. You need a balance of good fats in your diet to lose or regulate your weight.
Fat: why your body needs it
You body needs fat to function properly. Fat is necessary for the absorption of key vitamins and minerals, increases the rate of metabolic reactions such as tissue repair, digestion, and calorie burning and also helps maintain healthy hair and skin, and protects vital organs.
Fat is also used in several compounds called eicosanoids. These compounds help regulate blood pressure, heart rate, blood vessel constriction, blood clotting and the nervous system.
The Right Fats to Eat
There is no doubt that we do need some fat in our diet every day, but it is important to remember it's not only the total amount of fat you eat that matters, but the type of fat you eat.
Choosing Fats:
Types of fats include monounsaturated, polyunsaturated, saturated, and trans-fats. The ones to include in your diet are the unsaturated fats- monounsaturated and polyunsaturated. Avoid saturated and trans-fats that are found in lard, margarine, and hydrogenated oils, all of which can increase your blood cholesterol levels and your risk of coronary heart disease.
Good sources of healthy fats:
Monounsaturated fat: good sources include extra virgin olive oil, avocados and most nuts.
Polyunsaturated fat: vegetable oils, such as safflower, sunflower and soy and cottonseed oils. Check oil labels before you buy and choose non-refined.
Omega fatty acids (type of polyunsaturated fat): salmon, eggs, mackerel and herring, flaxseeds, flax oil and walnuts.
Tips for preparing meals with healthy fats and avoiding bad ones:
1. Avoid processed packaged foods like cookies, baked goods and chips - they tend to be packed with saturated and trans-fats.
2. Salads: sprinkle slivered almonds or walnuts on top and skip the bacon bits.
3. Choose lean cuts of meats with all the fat trimmed off and opt for skinless poultry.
4. Add slices of avocado, rather than hard cheeses, to your sandwich.
5. Prepare fish such as salmon and mackerel instead of meat twice a week.
Even though monounsaturated and polyunsaturated fats should be included in your diet every day, you still need to consume all fats in moderation. Eating large amounts of any fat adds excess calories. Fat contains 9 calories per gram, compared with 4 calories per gram for protein and carbohydrates.
Trans-fats
We're hearing a lot about trans-fast these days because of how bad they are for us. It is considered by some doctors to be the worst fat of all because of its double-barreled impact on your cholesterol levels. Unlike other fats, trans-fat raises your 'bad' (LDL) cholesterol and lowers your 'good' (HDL) cholesterol.
Shopping Tip: don't be misled that low fat products will help with your weight. Many have increased calories from added sugars to improve taste and texture. Read the labels carefully. Understand your needs and choose accordingly.
Eating a balanced diet means including the right ratio of these macronutrients: lean protein, carbohydrates, and fat. Be sur eto make a 'good' fat choice, not a no fat one.
Licious Living takes the hard work out of eating healthy by delivering fresh, nutritious, balanced meals to homes and offices daily. You are what you eat.....be Licious.
For more information visit www.liciousliving.com, myliciousliving.com, or call 1 877 770 3663.
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