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The Question what is good and what is bad?

Updated on November 1, 2012

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


Total fat

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


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    • Deborah Brooks profile image

      Deborah Brooks Langford 5 years ago from Brownsville,TX



      I am so thank ful this hub was helpful to you.


    • GinaBina4 profile image

      Gina 5 years ago from West Tennessee

      This is a great hub Deborah. It's very informative. It also makes me hungry :)

    • carol7777 profile image

      carol stanley 5 years ago from Arizona

      So many people think that cutting fat out of the diet is a good thing. We just liberally extra virgin olive oil, sesame oil and grapeseed oil. I am trying to find avocado oil to add to my repetoire. Eating healthy is a daily commitment as we all know. It seems like an easy thing to me but I know most people have not a clue. Great and pinning.

    • Deborah Brooks profile image

      Deborah Brooks Langford 5 years ago from Brownsville,TX

      thank you Moon Lake.. I know what you mean to many sweets. its going to take me forever to get back to eating right..

      Merry Christmas


    • moonlake profile image

      moonlake 5 years ago from America

      I will be glad when the holidays are over I can't resist all the sweets. To much baking going on in this house right now. I can keep with good things to eat when the holidays are over. Voted up on your hub and sharing.

    • Deborah Brooks profile image

      Deborah Brooks Langford 5 years ago from Brownsville,TX

      Lady E


      thank you both.. for visiting and commenting... Many blessings to you both


    • vespawoolf profile image

      vespawoolf 5 years ago from Peru, South America

      These are great reminders. I especially like the point about limiting solid fats. It's so true that we fixate on fat when the problem is bad fats, not good ones. In Southern Peru we have lots of olive oil so we use it in cooking, and avocadoes are grown nearby so we get an abundance of them, as well. We love it all! Thanks so much for sharing.

    • Lady_E profile image

      Elena 5 years ago from London, UK

      Very useful to know. You must have had a beautiful time living in Turkey and learnt a lot of their Recipe's too.

      Nice to see peanut butter is on the healthy fat list. :-)

    • Deborah Brooks profile image

      Deborah Brooks Langford 5 years ago from Brownsville,TX



      thank you both.. happy thanks giving.


    • TToombs08 profile image

      Terrye Toombs 5 years ago from Somewhere between Heaven and Hell without a road map.

      Wow, this is kind of different for you. Nicely done and would like to see more like this from you, my friend. :) Great way to expand your writing!

    • Jackie Lynnley profile image

      Jackie Lynnley 5 years ago from The Beautiful South

      This is great and I can't imagine a one of us do not need to watch our fats. Too if we stop buying what is bad for us there will be an improvement in that direction don;t you think? Sharing.

    • Deborah Brooks profile image

      Deborah Brooks Langford 5 years ago from Brownsville,TX

      Ms Dora thank you. yes. I fully agree .

      eddy so good to see you .

      have a wonderful day .. many blessings to you both.


    • Eiddwen profile image

      Eiddwen 5 years ago from Wales

      Well informed,interesting and useful.

      Thank you Debbie and I wish you a great day.


    • MsDora profile image

      Dora Weithers 5 years ago from The Caribbean

      Yes Deborah, your hub helps us to consider good versus bad fats. " Aim for more mono-and polyunsaturated fats, less saturated and absolutely no trans." That sentence alone is educational. By the way, I love, love, love salmon.

    • Deborah Brooks profile image

      Deborah Brooks Langford 5 years ago from Brownsville,TX

      Thank you Steel for updating me...that is good to know


    • Steel Engineer profile image

      Steel Engineer 5 years ago from Kiev, Ukraine

      Hydrogenated fats are the ones you want to avoid. They are easy to identify with this rule: hydrogenated fats are solids at room temperature (butter, Crisco, pan drippings). The good fats are liquid at room temperature (olive oil, grapeseed oil, vegetable oil).

    • Deborah Brooks profile image

      Deborah Brooks Langford 5 years ago from Brownsville,TX

      hey girlfriend.. you are right we need to look at labels and know the best things to eat. many blessings


    • shiningirisheyes profile image

      Shining Irish Eyes 5 years ago from Upstate, New York

      Great way to demonstrate an alternative way to incorporate healthy habits. Eating healthy doesn't mean compromising taste.

    • Deborah Brooks profile image

      Deborah Brooks Langford 5 years ago from Brownsville,TX

      Ruby thanks I remember the lard too.a n d yuck is nice to see you


    • always exploring profile image

      Ruby Jean Richert 5 years ago from Southern Illinois

      I am an avid label reader. I must watch out for gluten because of celiac disease. I can't believe we used to cook with lard..Yuck.. I remember my mother used lard for cooking and baking. ( It did taste good. Ha ) Great article Debbie..Cheers.

    • Deborah Brooks profile image

      Deborah Brooks Langford 5 years ago from Brownsville,TX

      LOL.. You are so funny frank.. LOl I cant quit laughing.. at least I know you read the whole thing..


    • Frank Atanacio profile image

      Frank Atanacio 5 years ago from Shelton

      good little share yet again after 40 years you still taste it in your mouth... are you telling my Our Ms Brooks that you have bad breath? Reminds me of a blind Lesbian who walked by a fish market and said hello ladies...:)

    • Deborah Brooks profile image

      Deborah Brooks Langford 5 years ago from Brownsville,TX

      Mhatter.. Lol I am with you.. I end up in the bathroom every 30 minutes.. You are so funny

      Faith I really got in a writing mood haven't I..LOl and I am still working on my thanks for reading and I glad this has helped you

      many blessing to you both


    • Faith Reaper profile image

      Faith Reaper 5 years ago from southern USA

      Excellent and insightful Debbie,

      I was just being told about the good and the bad fats the other day, when we had to have everything checked for our health insurance premiums to not go up at work. Thankfully, I do use the extra virgin olive oil, etc.

      Love this informative write here dear one. You are really inspired to write, write, write and write even more, and we are all being blessed, blessed, blessed even more so. You are such an awesome woman.

      Thank you for sharing your story about when you were in Turkey, how interesting. You have led an interesting life it seems.

      God bless you my sweet friend. Thanks for helping to keep us all healthy.

      Voted Way Up

      In His Love, Faith Reaper

    • Mhatter99 profile image

      Martin Kloess 5 years ago from San Francisco

      Thank you for sharing this useful information. I am blessed (or cursed) with an efficient body. If I don't eat what it wants I will be in the bathroom within 35 minutes.

    • Deborah Brooks profile image

      Deborah Brooks Langford 5 years ago from Brownsville,TX

      acaetnna thank you that means a lot coming from you

      Carol.. I have learned a lot I am proud of the way we eat here.

      many blessings to you both


    • carol7777 profile image

      carol stanley 5 years ago from Arizona

      I am all for fats and staying away from the whites--sugar and flour is where it is at. Eating food in pure form is the best advice. We eat a lot of produce and use a lot of olive and grapeseed oil (very good for the heart)...Labels are misleading for sure. So keep on the path you are on and all good things will happen. Great hub.

    • acaetnna profile image

      acaetnna 5 years ago from Guildford

      Great nutrition is the key to health and happiness. You have spoken a great deal of common sense here with regard to nutrition. Well done Debbie - great hub - thank you.


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