Nutritionist Evelyn Tribole shows why some fats are necessary in the diet. She explains the difference between various fats, and what foods are good for us--even if they're high in fat.
Types of Fat to Avoid:
Saturated fats
- Check the nutritional label on food because it shows the percentage of saturated fat; obviously, the lower that percentage is the better.
- Examples of saturated fat--butter, ice cream, fatty steak and chicken skin.
Trans-fatty acids
- These can be even worse than saturated fat because many have been re-hardened for consumption.
- Examples of trans-fatty acids--sticks of margarine or other hydrogenated oils and liquid fats.
* Note: Margarine is still a better choice than butter, but only if it's the tub variety. If you must have the flavor of butter, use one of the lighter varieties.
Types of Healthy Fat:
Mono-unsaturated fats
- These quality fats are good for the heart.
- Examples of mono-unsaturated fat--olive oil, avocados, almonds, peanuts and pecans.
Omega Fatty Acids
- These are uniquely beneficial because they can lower cholesterol and prevent strokes.
- Examples of omega fatty acids--flax seed oil, flax seeds, canned tuna and salmon.
Essential Fatty Acid
- Your body requires them.
- Examples of essential fatty acid--whole grains, sunflower seeds and wheat germ.
* Note: Your body requires about 65 grams of fat a day - no more than 80 grams for those with larger calorie needs.
The following are tips to help visualize the appearance of five grams of fat:
- 1 pat of margarine
- 1 teaspoon olive oil
- 2 teaspoons sunflower seeds
- 1 tablespoon slivered almonds
- 1 tablespoon peanut butter
Resources Stealth Health: How to Sneak Nutrition Painlessly into Your Diet
by Evelyn Tribole
Viking Press, 1998
Order this title from Amazon.com.
Guests Evelyn Tribole, MS, RD
Registered Dietitian
4482 Barranca Parkway, Suite 252
Irvine, CA 92604
Phone: 949-654-9904
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