Friday, February 1, 2013

101 on Good Fats

Here is a little 101 on Good Fats :-)

Fat has long been known to be unhealthy for our diets but with evidence-based research and credible information provided by dietitians, healthy fats are being readily recognized and becoming more and more part of our diet - YES! When fat is removed from foods, that simply means other ingredients are added, such as sugar and sodium, to maintain flavor. 

However, which fats do we need to be filling our cart with? There are different types of fats and it can be overwhelming trying to figure out which types of products to put in your cart and if they are the unhealthy or healthy fat.... so here is a little 101 on Good Fats.

Good fats are polyunsaturated (omega-3, omega-6) and monounsaturated (omega-9).  Each omega fatty acid has a particular fat in the body, but they all work together to support optimal health - including improvement of cholesterol levels and vitamin absorption, reduction in the risk of heart attack and stroke and diabetes, promotion of cell development and maintenance of healthy immune system....

Healthy fats are found in various foods - oils, nuts, fatty fish and some produce
Oils (canola, olive oil and sunflower oil)
Nuts (almonds, pistachios, walnuts)
Fatty fish (salmon, tuna)
Some fruits (avocados, olives)

Eat healthy fats throughout the day to aid in an overall healthy diet and long-term energy.

Here is a heart healthy menu idea

2 whole wheat waffles
1/4 cup strawberries
1 tbsp canola oil
1 tsp margarine
1 egg, scrambled
1 cup lowfat or skim milk

Vegetable/Hummus Medley
1 whole wheat pita, baked
2 tsp olive oil
1/4 cup hummus
1/4 cucumber
10 baby carrots
1/2 cup broccoli
1 cup red grapes
1 string cheese

Snack (when you can fit it in)
20 almonds
1 banana

Grilled Mackerel
4 oz makerel, grilled
2 tsp olive oil
2 tsp lemon juice
salt and pepper
1 cup couscous, cooked
1/2 cup edamame, steamed
1 cup lowfat or skim milk

Nutrition Data - complete diet with 2000 calories total.

Cheers to healthy fats.

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