The Question what is good and what is bad?
Okay this is about nutrition
What are the good fats….
What is the bad..
After I had my second child I started measuring what was low fat. I think I would sound like a psycho when it comes to fat, but it really helped me to get to my goal.
I needed to lose twenty five pounds.
I used light olive oil to saute foods and really watched every bit a fat I put in my mouth.
When I went to the grocery store I would look at the labels different than other people. I look at the labels to see how many ingredients were in it. After talking to my nutrition she told me to look at the calories and fat information on the label.
My willpower was commendable but my fat monitoring was hampering my health. I found that adequate amounts of healthy fats were important to my overall healthy diet.
Plus, I found the labels did not tell all the story, I learned about trans-fat and saturated fats, Were so bad, and then I found out that anything in a box and cans well all prepackaged foods was killing me slowly,.
Okay what was my nutritionist advice? That I needed to be able to recognize which foods are good sources of healthy fats (besides the ones I already eat like peanut butter, olive oil, and of course almonds.) She told me to incorporate more of these into my diet.
She told me these following things
1- Shift my focus away from total fat.
The nutrition label’s number for total fat includes bad and good fats. It is very misleading. Nuts may have high total fat number, but the fat that is in the nuts is good for your heart. Very healthy! Look at the specific types of fat. Aim for more mono-and polyunsaturated fats, less saturated and absolutely no trans.
2- Know a good fat when I see it!
If fats are a liquid at room temperatures, such as olive and canola oils. This is a good fat. If it is solid at room temperature, then it is bad!!! Like Lard. Ugh!! Even butter and shortening. These are higher in saturated and will have trans fat.. Stay away from these.
Now every rule does have the exception to it. this case it is dairy, which can be high in saturated fat whether solid or liquid cheese. But here again I do look for cheese that is 50% fat free.
3- Try fish instead of chicken:
Wild salmon is great although that is not my favorite fish, but it does have a excellent source of omega 3 fatty acids, a type of unsaturated fat that helps protect again cardiovascular disease. Other fish, such as striped bass, rainbow trout which is my favorite, are also great sources. All of these have more than double the recommended daily amount of omega 3s.
4- Embrace whole foods:
Olives and nuts are packed with good for you fats. Yes I am learning.. lol.. they make great snacks and great ingredients in different recipes. Oh yes don’t forget the avocados.. Since I have been going to Texas and Mexico I have found out how great avocados are. The avocado has such great richness and healthy fats to salads. My girlfriend told me she slices the avocados and eats them with lemon juice.. however you want to eat them just eat them. Although fish is the best source of omega-3s, walnuts and flax seeds have some of the essential fatty acids too.
I remember when I lived in Turkey the fish they would serve us was so good. They would serve us a whole fish with lemons; it would be cooked just right. It would flake off just perfect. Although it was over 40 years ago I can still taste it in my mouth.
Well that’s all I got to say for now.. I hope you like this hub and I hope in some small way it helps you.
Good eating and have a healthy life,.
By: Debbie Brooks