Today's Tip: Fat Trap #3: Hold the Fat!

FAT TRAP #3: Hold all the fat

Banishing high-cal ingredients, such as cheese and nuts, seems smart.  But eliminating too much fat out of your diet can backfire.  Healthy fats not only helps us economically store energy, it takes longer to digest than protein & carbs, so it does help keep you full longer.  It also adds flavor, which ups satisfaction. 

THE FIX

The key is to add the right kinds of fats. Look at what these do for you...
  
Trans fats can be natural or artificial.  Artificial trans fats are mostly found in fast foods, fried foods and commercial baked products such as cookies and are the most unhealthy fats. Boo!!!  Be aware of your trans fat intake, and read your labels so you can avoid partially hydrogenated soybean oil. A good way to avoid trans fat is to eat a balanced diet rich in fruits, vegetables, whole grains, lean sources of protein, and low-fat or fat-free dairy products.

Saturated fats are found mostly in animal products such as meat, cheese, milk, butter, cream and eggs. Don't be afraid of these fats; just moderate your intake of them. Your body uses saturated fats to store energy, keep the skin healthy, cushion the organs and aid in the production of hormones. Buy low-fat or non-fat versions of your favorite cheeses and other milk or dairy products. Choose leaner cuts of meat - anything with "loin" or "round" in the name - and those without too much of a marbled appearance (where the fat appears embedded in the meat). Trim all visible fat off meats before eating.

Most of the fat that you eat should come from unsaturated sources: polyunsaturated fats and monounsaturated fats. In general, nuts, vegetable oils, and fish are sources of unsaturated fats.

Monounsaturated fats - The main unsaturated fats are monounsaturated, found particularly in foods such as olive oil, grapeseed oil, peanuts and avocados.

Polyunsaturated fats are mostly found in plant foods such as nuts, seeds and vegetable oils, and in cold-blooded sea-foods. In natural foods, they come protected with antioxidant vitamins. There are two main classes polyunsaturated fatty acids, omega-3 and omega-6. These include the essential fatty acids. Oily fish (e.g. herring, salmon and mackerel) is a good source of omega-3, while omega-6 is mainly found in plant foods such as sunflower oil and grapeseed oil.

So!  Choose lean beef or chicken breast to grill and add to your garden salad.  Sprinkle an ounce of nuts or seeds over your salad or spread ½ of an avocado on your sandwich or wrap.  Adding these sensible fats not only makes your entrée taste better, they also help increase your nutrient intake. Just be sure to measure, weigh and pay attention to your serving sizes!!