dietary fat: part 3

Just to recap, in part 1 we discussed how to spot nutrition misinformation since that seems to be common when it comes to dietary fat. In part 2, we discussed the different types of fats and which are best to avoid.

Now for the fun part: how to actually add more good fats into your diet and make sure you’re keeping the bad ones to a minimum!

avocado[used with permission by the Academy of Nutrition and Dietetics]

In part 2, I mentioned that you should keep saturated fats should be less than about 20 grams per day (depending on your calorie needs) and trans fats should be eliminated from the diet. The following are some foods high in saturated fat:

ScreenHunter_74 Sep. 23 18.59Of course, this is not an exhaustive list and any foods containing these as an ingredients will also be higher in saturated fats. Processed foods like boxed meals and snack foods often contain palm kernel and/or hydrogenated oils. Desserts and processed meats like sausages also tend to be higher in saturated fats.

Replacing saturated fats with unsaturated fats like those found in olive or canola oil, nuts, flax, nuts, and avocado has been shown to decrease LDL (“bad”) cholesterol levels. Olive oil starts to break down at high heats, so canola oil is better to use when cooking at high temperatures. Here are some ways you can increase the amount of unsaturated fats in your diet (I hope you’re prepared for some recipes!):

 

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s