WHAT'S EATING YOU?
A Guid t Health Fa Sourc
The correlation between fat intake and losing
weight, managing cholesterol and heart health
has been debated by nutritionists and doctors
alike for several decades. Take a stroll through
any grocery store and our obsession with
avoiding fat-laden foods is confirmed, with “guiltfree” options lining the aisles. On a daily basis,
how many of us consider the types of fat we
eat? For most, fat from protein is the first
consideration, and meal planning typically
involves building courses around meat. Even if
meat isn’t the all-star, a focus on protein
incorporation is a likely inclination for future
meals; vegetarians are constantly searching for
foods that will provide a hearty source of protein.
Protein is essential to a balanced diet, a vital
part of meal planning, crucial for building and
maintaining muscle, and of course, remaining
satiated.
On a daily basis, how many of us consider the
types of fat we eat? For most, fat from protein is
the first consideration, and meal planning
typically involves building courses around meat.
Even if meat isn’t the all-star, a focus on protein
incorporation is a likely inclination for future
meals; vegetarians are constantly searching for
foods that will provide a hearty source of protein.
Protein is essential to a balanced diet, a vital
part of meal planning, crucial for building and
maintaining muscle, and of course, remaining
satiated.
Healthier Fa Alternativ :
*Unsalted nuts: almonds, walnuts,
pistachios
*Natural or soy peanut butter
*Omega-3 enriched eggs
*Sirloin cuts of meat
*Chicken breast
*Grilled or Baked Salmon
*Extra virgin olive oil, corn oil
*Avocado, tofu, tempeh
*Mozzarella, provolone and swiss cheese
*Air popped popcorn, baked potatoes,
oven baked fries, baked pita chips
Wher ar health fa sourc foun ?
Fat contains nine calories per gram, making fat
the most calorie-dense macronutrient. When
constructing a meal plan, consider food
containing
healthy
unsaturated,
monounsaturated and poly-unsaturated fats derived
from plant-based foods such as nuts, seeds,
and avocados. Since fat can pile on the calories
rather quickly, how you cook your food, the
sauces or oils in which you prepare your meal,
and the amount of fat utilized need mindful
scrutiny.
Regardless of the fat source, overeating healthy
fats can be just as detrimental as gorging on
unhealthy fats, leading to unnecessary weight
gain and stress on the body. The total amount
of fat consumed in a day should depend on
personal calorie requirements, health needs,
and physical goals. For instance, an athlete
consuming 3,000 calories a day with a 20% fat
intake will need 67 grams of fat. Fat intake will
be evenly spread over four to five meals with
13-17 grams at each meal.
Label reading is a smart practice in making
sure ingredients do not contain partiallyhydrogenated or hydrogenated oils, as these
are the trans fats that can lead to heart disease.
Trans fat dense foods include: cake mixes,
microwave popcorn, and fried food. A great
number of fast-food establishments have
switched from frying in vegetable oil to using
corn or peanut oil, as the latter does not contain
the trans fats. Still, this doesn’t justify binging
on fast food; the majority of offerings remain
astronomically high in fat and calories. For
smart eating, be sure to check out a restaurant's
website to scope nutrition information before
dining.
The moral of the story? Limit intake of foods
high in saturated fat. Trans fat is not your friend.
The key to a healthy diet is all about selection:
selecting foods that contain good fats rather
than bad ones.
Written by: Keith Tesch, CSCS, CNT
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